130: all about parasites with Biohacking Bombshell, Allyssa LaScala

Hi friends! I’ve got a new podcast episode up for you and it’s a BEEFY one 🙂 Today we’re chatting parasites with Allyssa LaScala. I feel like this is a huge topic, and I’ve learned that sometimes it can be a little controversial or something people here in the US don’t really discuss. So I was like, “Let’s go there” and invited someone who has taught me a lot about parasites and she’s sharing her knowledge on the podcast today.

I’ve followed Allyssa aka Biohacking Bombshell forever, and her Instagram is packed with helpful tips and info. Definitely check out her page!

Here’s what we’re talking about today:

– PARASITES! Why should we be curious/concerned about parasites?

– Types of parasites and how they may present themselves in the body

– Parasite cleanses – should you test first?

– Opening detox pathways

– What does a typical day look like for Allyssa as far as wellness habits go?

and so.much.more.

Check out the full episode here and you can always listen on Apple Podcasts, Spotify, Amazon Music, and Google Play. Subscribe and please leave a rating if you enjoy the pod!

 

Here’s more about Allyssa and her background:

Allyssa LaScala is an Integrative Health Practitioner and Chronic Illness advocate with a passion for Root Cause medicine. Although she values her degree in the Exercise and Sports Science field, it was actually her own battle with health challenges with Lyme Disease, mold toxicity, parasites, Breast Implant Illness, and more that ignited her deep passion for learning how to identify and address the TRUE root causes to chronic health issues. She officially established Biohacking Bombshell Virtual Clinic in 2016 and has offered everything from customized programming and one-on-one coaching, to group coaching, masterclasses, and e-books, helping over 8,000 people learn how to identify and address their own root causes!

Connect with Allyssa on Instagram and check out her 3-day drainage clinic here.

Resources from this episode:

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career. Allyssa and I are both certified Integrative Health Practitioners.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I finished Level 1 and am working my way through Level 2. I highly recommend it! You can check out my review IHP here!

Use this link for $40 off your Oura ring!

The weather is cooling down, and I’m still obsessed with my sauna blanket. It feels even BETTER when it’s chilly outside and you can use the code FITNESSISTA15 for 15% off! This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount for the PEMF Go Mat, which I use every day!

I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers. I’m enjoying a shipment this week; the lavender parfait has been my favorite so far.

Get 15% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.)

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. 

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WAIW (a full day of eats)

Hi friends! How’s the week going so fa? I’m so happy ya’ll enjoyed the home office post. I’m super happy with my walking pad and am on it while I write up this blog post.

For today’s post, I thought I’d do another round of eats from start to finish especially since I’ve really been working on emphasizing protein and fiber lately. (I got away from it for a while but am back to tracking and notice a difference in how I feel + my performance at the gym.)

Here’s a full day of eats and adventures from start to finish!

As always, keep in mind that while this is a day of eats for ME, it may look nothing like how you like to fuel yourself, your specific needs/preferences, and if it would align with your goals. This is why it can be helpful to work with a coach to help you determine habits and methods that support your lifestyle, unique needs, and preferences. Just sharing this to hopefully share some new meal ideas and what 100+ grams of protein looks like in a day.  

6:30am I wake up and do some grounding without my glasses while I take Maisey outside. I make some Athletic Greens and take it upstairs to drink while I wake up the crew, get dressed, and then head downstairs to pack up lunches, snacks and waters. I break off half an Aloha bar and eat it while I’m driving.

9:30 I’m back from school drop-off and an F45 class (hybrid day) and make breakfast. 2 eggs, 4 oz leftover flank steak from dinner and leftover fajita veggies, strawberries, decaf coffee with almond milk and 1/2 scoop Paleovalley protein. I also have some creatine in my water.

After I finish breakfast, it’s work blitz time. I make graphics and add to Pinterest, post a reel, write two blog posts, answer emails, and write + send questions for an upcoming podcast interview.

Noon: lunch! I make some tuna salad with a can of Safecatch tuna, 2 tablespoons of Primal Kitchen dressing, EBTB seasoning and top it on two rice cakes with sriracha. I add a pack of Poshi asparagus (my fave for when I want a serving of veggies but haven’t cooked anything) and a pack of Lupini beans. Both of these snacks are from Thrive Market – I order pretty much all of our snacks, household goodies, cleaning supplies, and pantry staples from Thrive.

Back to work. I study for IHP – it’s taking me forever but I’m learning so much and really trying to absorb everything – take Maisey for a quick walk, and then spend 45 minutes cleaning the house before picking the kids up from school. I’ve learned that if I don’t block out at least 30 minutes to clean every day, our house goes downhill quickly. I run the laundry, wipe down countertops, vacuum, and take out the trash.

2:50pm: afternoon snack on the way to school pickup is a jerky and a giant apple, plus a cup of hot green tea

Actually got dressed 😉

(Loving the Somerset dresses from Anthro right now. So classic and flattering)

We come home, get Liv ready for dance, drop her off, and P and I do homework while Liv is dancing. She doesn’t have a ton of homework this particular day (bless it) so we have time for a quick walk and she can ride her bike around the neighborhood. We pick up Liv, and then it’s dinnertime!

6:15 dinner. Banza pasta, turkey meatballs, parmesan, and a Mediterranean salad kit. I also heated up some sourdough from the freezer with butter for the girls. This meal was super good and satisfying, and took less than 20 minutes to put together!

For the meatballs, I mixed ground turkey with almond flour, egg, oregano, garlic powder, salt, pepper, and dried basil. I cooked them in the oven at 375 for about 16 minutes. While the turkey meatballs were cooking, I boiled the pasta noodles and made the salad kit. When the meatballs were done, I added them to the drained pasta with Rao’s marinara and topped with shredded parm.

Dessert: mini coconut ice cream cone and an Egyptian licorice tea 🙂

After dinner, I clean up the kitchen, make lunches and snacks, and help Liv with her homework while P plays with toys and watches a little TV. After Liv finishes homework, it’s showers for both kids while I fold and put away the day’s laundry mountain, blow dry their hair and help them get ready for bed.

Both kids are out by 9 and 9:30, I read in bed until 10:30 and then lights out… ready to do it all over again.

What I liked about this day of eats: I feel like I was intentional and made a point to get in a fruit or veggie with every meal, along with at least 1 palm of protein. I’m also proud of myself that we didn’t get hot bar or takeout, even though the Pilot was gone on a trip. (We usually have more takeout, hodge lodge meals, or breakfast for dinner while he’s away.)

I felt like I was well-fueled and had great energy, and I liked that dinner was on the earlier side. (Sometimes when we eat late due to dance or sports, I don’t sleep as well.)

So tell me, friends: what are some of your favorite quick school-night dinners? I’m ALWAYS looking for new ideas, so please share the love in the comments section!

What was the best thing you ate yesterday?

xoxo

Gina

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My WFH (work from home) setup

Sharing the details on my work from home office setup, plus my experience with using a walking pad.

Hellooooo! How are ya and how’s the morning going so far? We’re back into real life after our little trip and it felt good to have a few days of normalcy. I’m so sick of restaurant and takeout food, I tell ya. It’s also amazing to have coffee at home – Starbucks will never be the same to me.

This morning I have an exciting podcast interview and am unpacking, and re-packing. 🙂 I’d love to hear what you’re up to!

For today’s post, I wanted to share my little work from home setup, plus my experience using a walking pad. It’s helped me dramatically increase my steps and activity level during longer work days, and I’m so pumped with this update to the office!

My WFH (work from home) setup

My lil office space:

I have enough room in here to meditate, work, stroll, or get in a quick workout (like Sculpt Society).

Here are some of the things I have in the office:

– My beloved Peloton bike! Perfect for cardio workouts or shaking my legs out

– My PEMF Go Mat. I use this for meditation every morning, or when I feel like I need a recharge or Zen moment. My full PEMF Go Mat review post is here, and if you’d like one for yourself, here is the link! My code is FITNESSISTA15 for 15% off

– A standard desk. I like having this for shorter work sessions or when I need to speak/present, like live recordings, course recordings, and more formal Zoom calls. The desk and chair are from World Market but both sold out, since they’re years old.

– Triangle shelf (similar here) filled with photos and the girls’ artwork.

– On the opposite wall (unpictured), I also have this book shelf, which has some of my fitness and nutrition resources and the Pilot’s military coins/flags/thingies.

– New walking pad and electric standing desk. I picked lower-cost options because they had good reviews and I’ve been impressed so far!

TBH, I started to dread time in the office because it usually meant that I’d be sitting for hours. I’m sure many of you can relate, but when I sit for hours, I feel horrible afterwards. My muscles are creaky and my energy level plummets to the ground.

Once I’m “in the zone,” it’s easy for me to get into a time warp and work nonstop, but for longer tasks, I definitely have to force myself to do it. Having the walking pad has made a WORLD of difference. I don’t feel daunted by large tasks (like watching multiple videos in a row) because I have the chance to move while I’m doing it. I’ve also noticed that my afternoon energy is much better when I’m slowly strolling instead of sitting for a long time.

Some tips for using a walking pad with an electric desk:

(and some of the things I’ve had to learn the hard way)

– Use shoes! This was a learning point for me because I do pretty much everything barefoot. The bottoms of my feet started to hurt a little, so I leave a pair of sneakers next to the walking pad. (I’m loving my Vivobarefoots right now.)

– Add an extender to your Apple watch or your fitness band so you can attach to your ankle if tracking steps is important to you.

– Watch your neck and adjust the position of the desk as needed. Ideally, our screen should be in line with our eyes. This isn’t realistic when we’re typing, but if you’re watching a video, try raising the desk so you don’t have to bend your neck as much to view the screen.

– Take breaks. It’s important to take screen breaks whether you’re walking or seated. Give your eyes a chance to rest, go outside, or simply look away from the screen and in all directions. (Obviously be careful if you’re doing this while walking lol.) I also like to wear my blue light blockers when I’m on screens after sunset, and during the day, I have f.lux on my computer (which makes the screen more of a yellow hue so my retinas aren’t burning).

– Just like anything else, work up to it! I definitely do NOT walk for hours per day – and it’s not my goal because I don’t want my body to expect it – but I’m up to the point where I can stroll and type for about an hour. Start with 10-15 minutes and add on a bit each week until you reach your goal time. You can also use it to break up longer seated sessions, like walking for 5-10 minutes every hour.

So there ya go!

What’s your work setup like? Do you work at home, or at an office?

I had been exploring some coworking spaces in Tucson to switch things up a bit, but now that I have the walking pad, I’ve been more excited and motivated to work from home. 🙂 Also, we have pretty good coffee, snacks, and the cutest Sheepadoodle curled up at my feet.

xoxo

Gina

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What is oil pulling + how to do it

How I use oil pulling in my routine.

How are ya going friends? I hope you’re having a great morning! We’re back from a quick tip to Phoenix – Liv’s studio CRUSHED IT at competition this weekend! – and into the weekly grind. I have a ton of appts, getting new Fit Team workouts ready to send out tomorrow, and packing for another trip.

After not writing about anything dental-related in multiple years, here were are with two posts in one month! What/s next? Mouthwash reviews? (jk I’m not thaaaaat desperate for content. And I have a favorite mouthwash… it’s the auromére brand from Thrive Market)

Grab a jar of coconut oil and maybe join me for a lil swish while you read this post. I’m going to talk about oil pulling and tongue scraping and why they’re been staples in my routine for years now. I feel like these two habits are currently surging in popularity, so I thought I’d break it all down for ya.

As always, it’s up to you to use your best judgment when deciding your unique health journey. Consult with a medical professional before making any changes. Just wanted to share my experience with these things since I’ve been doing them for a while and have noticed positive effects. 

What is oil pulling? and how do it

What the heck is oil pulling?

Even though it’s currently seeing a resurgence in popularity, oil pulling is a technique that has been around for thousands of years. This ayurvedic practice involves swishing oil around in your mouth for up to 20 minutes in order to facilitate detoxification, healthy gums and teeth, and aid in digestion. The toxins and plaque are believed to adhere to the oil, and when you spit it out, all of the “ick” goes down the drain with it. It’s also believed to improve mouth muscular strength, balance hormones, improve arthritis symptoms, mood, and assist in preventing dementia.

How do you oil pull?

You take about a teaspoon of vegetable-based oil (sesame, coconut and olive all work well) and swish it in your mouth with the goal of 15-20 minutes. The first time I tried this, I only lasted six, but now it’s easy for me to get in 15 minutes while I get dressed and ready for the day. After swishing around, spit and rinse. A little tip: don’t spit the oil down the sink as it will solidify and could cause plumbing problems. Spit it into the trash can or flush it down the toilet. Also be sure not to swallow the oil after swishing… it’s pretty liquid-y and gross by the end.

Benefits of oil pulling:

There are only a handful of studies regarding oil pulling, but it has been shown to reduce plaque, gingivitis and the total count of aerobic microorganisms in the plaque of study participants. It can also reduce halitosis, and I definitely notice that my breath smells fresh after oil pulling, especially when I wake up the next morning.

It feels great. My teeth always feel shiny and clean after oil pulling, and recently a friend asked why my teeth were so white. Even though the coffee and wine I drink stains them, I think it helps reduce the stains. (Baking soda helps, too!)

It’s inexpensive. I’m always looking for holistic ways to improve my health, and feel like this one really has no risk in trying since I have coconut oil on hand. If it works, great, but if it doesn’t, it’s not going to break the bank.

Cons:

The evidence of the benefits of oil pulling is mostly anecdotal. Like I said, there are a handful of studies but it hasn’t been extensive.

20 minutes is a long time! I usually try to do it while I get ready for the day, or while I’m reading before bed.

The “detoxification” claim. I feel like the word “detox” is slapped on everything these days, and while many of us can use extra support, it tends to feel a little overboard. At the same time, I do like the potential health benefits and notice my teeth feel cleaner.

I also use this strategy in addition to brushing regularly, Waterpik (bless this thing), Cocofloss (the best!) and tongue scraping. I do this every morning right when I wake up and before bed. My favorite on is from Thrive Market <— my link gets you 40% off your first order.

So tell me friends: do you oil pull? Would you try it??

xo

Gina

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How to use a castor oil pack (and why you might want to)

Sharing my thoughts on using a castor oil pack and how I implement them in my routine. Friendly reminder that this post is not a substitute for medical information; always ask your doctor if something is right for you! I’m definitely not a doctor and just sharing my experience. My favorite castor oil pack company is offering a free dry brush for readers if you place a castor oil liver kit through Saturday! Details are here and the code is GINA23.

Hi friends! How are you? I hope you’re having a wonderful morning! What are you up to today? I’m hiking with a friend – the weather has been a dreaaaammm – studying for IHP, and have a podcast interview. I’d love to hear what you have going on!

For today’s post, I wanted to talk a little about castor oil packs. I’ve been using them on and off for about 12 years now, and have recently brought them back into my routine more regularly. I first tried it out when I started working with Dr. Flynn with my hormones before we got pregnant with Liv. It was part of the detox protocol and wowwww they’ve come a long way since then! It’s so much more convenient now that there are less messy options. I figured I’d share more about my experience if it’s something you’ve heard about or are considering adding into your routine.

How to use a castor oil pack (and why you might want to)

What is a a castor oil pack?

This ancient healing remedy is one of the oldest and most widespread traditions, used in Traditional Chinese Medicine, Ayurveda, to Modern Naturopathic medicine.

Castor oil packs have been used all over the world for centuries, and users have reported benefits including:

– Mental and physical health improvements

– Improving hormonal imbalances (PCOS, estrogen dominance, etc.)

– Digestive issues, including bloating, constipation, indigestion and IBS

– Insomnia and other sleep distubrances

– Stress reduction, anxiety, and depression

– Period regulation, endometriosis, TTC, ovarian cysts, uterine fibroids, fibrocystic breasts

– Cancer, tumors

– Thyroid health

– Liver and gallbladder support

What you need for a castor oil pack

A piece of wool or flannel

Castor oil (make sure that it’s organic and comes in a dark, glass bottle)

Heating pad

You can also get a set from Queen of Thrones, which is what I use. I love this option because it’s way less messy, and the pack uses your own body heat so you don’t need to add a heating pad.

How to use a castor oil pack

First you’ll place 1-2 tablespoons of castor oil onto the flannel or castor oil pack. Fold it gently in half to spread it around.

Next, you’ll place the castor oil pack around your liver, which is under your right ribcage.

Make sure you wear an old t-shirt on top because castor oil is messy and can stain!

If you’re using a traditional flannel or wool, you can lie down and cover with a heating pack on low. For 30-60 minutes, relax, meditate, or watch a show.

If you’re using the Queen of Thrones pack, I find it’s WAY less messy – it contains pretty much everything but I still wear a dark, old-t-shirt just in case- and since it stays in place, you’re free to move around and do whatever you’d like to do.

Castor oil pack benefits

Since I’ve had some gallbladder issues in the past, I’m ALL about doing things to support my liver. Our liver and gallbladder are BFFs, so if you have gallbladder issues, you may need liver support as well.

When I use the castor oil pack, I have better, deeper sleep (and super vivid dreams!) and notice an improvement in digestion.

They can improve our glutathione levels, a powerful antioxidant that gets rid of excess estrogens, toxins, and byproducts of plastics (like BPA). They can  regulate bowel movements and provide relief from constipation so excess hormones can leave the body. They can also reduce cortisol by switching our body into the rest and digest state; I notice that I feel calm and balanced after using it.

You can read some studies about potential benefits of using a castor oil pack here:

Examination on constipation using castor oil packs in the elderly

Potentially anti-inflammatory effects of castor oil

Some of the typical uses for castor oil

Cons

It can be messy.

There isn’t a ton of evidence to back it up, as it hasn’t been widely-studied. The good news is that I haven’t come across any harmful potentially effects from using it topically (unless you’re pregnant or have any skin issues or contraindications. This is why it’s important to talk to your doctor.)

How often to use a castor oil pack?

It really depends on how you feel after using it. I’m ALL about using things as minimally as needed while still noticing positive results. There’s a sweet spot, where too little, or too freuqent use, will diminish the benefits. For me, I like using it 1-2x a week. On the website, they say that you can sleep in it, but I don’t think it’s necessary, especially if you feel a difference without needing to sleep with it.

If you’re trying to conceive, a castor oil pack is typically recommended to use during the first half of your cycle, leading up to ovulation. (Of course, talk with your doctor or practitioner.) This is how I used it when I was trying to get pregnant. I would wear it nightly until ovulation, and then take a break until my next cycle began.

NOTE: Castor oil and castor oil packs are NOT meant to be used during pregnancy. It is sometimes used my midwives to induce labor since it is a laxative and can cause uterine contractions – I’ve heard horror stories about women taking it to induce labor and just end up with horrible digestive issues, and head in to deliver dehydrated and exhausted – so just a heads up.

So tell me friends: have you used a castor oil pack before? Do you think you would?

If you want to check out my favorite brand, they’re offering a free dry brush for readers with a castor oil liver kit through Saturday! Check it out here and use the code GINA23.

xoxo

Gina

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Below the Belt with Sexologist and Zenzsual Co founder Dr. Sofia Herrera

On today’s episode we are talkin’ ALL things private and going below the belt with Dr. Sofia who has a wealth of knowledge and is truly so fun to follow. I am obsessed with her and her whole product line, and what they are doing for our women’s health, especially in midlife. Sexual health and conversation often times feels “taboo”, but it’s a really important topic for us to discuss openly. In this episode, I asked her ALL of the things that many of us would be too scared (or shy) to ask!

Women’s health is largely misunderstood. Unlike men, women go through a lot of changes in life and we are constantly having to adapt. The lack of knowledge about these changes can lead women to make decisions that could have some harmful consequences. Dr. Sofia set out to teach women, like us in midlife, more intimate sexual health.

Pain During Intercourse After You Have a Baby That Seems to Get WORSE in Menopause and Midlife

Pain during intercourse is the number one killer of someone’s sexual drive. When you’re constantly experiencing pain, you’re likely not going to desire or love to get intimate. The pain after delivering a baby is naturally induced by the hormonal changes a woman goes through (regardless of delivery method). During this time, a woman’s body is prepared to feed and take care of the baby, so all of the hormones produced in our brains and ovaries are actually blocking desire and vaginal lubrication — which is the main culprit to the pain you might experience during this time (in addition to the potential vaginal tear from delivery). Since women are SO creative, if we experience pain and are not aware of our body’s changes, we might jump to conclusions that something is wrong with us, and tuck away in our brains the “wanting” of intercourse. This is the easiest pain to alleviate with correct lubrication or changing our techniques of entry.

What Should You Look For in a Lubricant? 

There are a TON of lubricants out there. Unfortunately, a lot of them cause some not so enjoyable side effects. The perfect lubricant is water based. If it’s not water based, they tend to be oily, and will get stuck in the tissues of the vagina and can cause a host of infections. You also want to make sure you use one without glycerine, without silicone, without fragrance/flavor, without phenoxyethanol, and without parabens. All of these can cause really bad side effects. In addition to being water based, you want to look for one that is actually good for you even AFTER intercourse. One with hyaluronic acid is actually really moisturizing for your body (who knew that you should be moisturizing your vagina?!)

What Happens to Vaginas as We Age? 

Our bodies and vulva depend a lot on estrogen. As we age, our hormones change and diminish. When the estrogen begins to dip, we can get really dry. When we age, our vagina loses the capability of retaining as much water as it did previously. When this happens, we can experience dryness. Imagine a sponge. When it’s wet, it’s plump and full and spongy. When it’s dry, its shriveled, jagged, and just not as plump and full. This is exactly what happens as we age, which is why moisturizing your vagina with high quality gels is SO important. Acting like water to a sponge, the gels being added daily to your vagina (both externally and internally), you will essentially “keep your sponge wet”, healthy, and plump.

What is Going on With the Odor Down There in Midlife? 

After a woman gets her first period, and all the way even past menopause, a woman gets a smell that is very particular to that area of her body. It’s NOT a smell of flowers, or strawberry! Sorry ladies. Nope, it can’t smell like perfume. It smells like a vagina and is slightly acidic. And yes, when we workout, it might smell like B.O. because it’s actually the only other place on our body (the folds between our legs and vulva) that has the same type of glands as our armpits do! It’s normal (even if we don’t like it!) Even if we don’t like the smell, it is NOT healthy to clean inside your vagina (like with a douche). When you do this, you affect your microbiota in the vaginal microbiome that protects us from infections. The ONLY safe spot to clean is the external vulva — NOT the inside. The inside is like an oven, and cleans the inside itself. To clean your vulva, make sure you are using something smooth that has NO detergent (look for SYNDET), includes hyaluronic acid, and other good ingredients for your lady parts like Zenzsual cleanser has. Make sure you are not over-cleaning and only wash like 1-2 times per day.

Listen, this and SO MUCH MORE (including toys and techniques) is on the episode! You’ve gotta tune in and learn what Dr. Sophia has to share with us.

About Dr. Sofia

Sofía Herrera Mendoza is a renowned Venezuelan doctor; specialist in gynecology, obstetrics, hysteroscopy, laser, and Personal Coach. In addition to medicine, her passion is education, which is why she has dedicated to informing through traditional and alternative media. In 2017, she came to the United States as a “Celebrity Doctor” in the information area through social networks. With personalities such as Ingrid Matcher and María Marín, she maintains weekly information programs through different platforms.

With more than 20 years of experience, Dr. Herrera has been a pioneer in social networks, establishing open communication on issues concerning women’s comprehensive health.  She is the author of 2 Books: “Tu Cuerpo” and “Basta de Hacerte Pipí en Los Pantalones”, both Best Sellers in categories of new releases on Amazon. She wrote them in order to alert and inform that they should be aware that knowledge is the most effective tool to prevent or treat diseases early with greater success and a positive impact on health.

Her advice can also be obtained at “Your Intimate Health”, where together with Dr. Klara Senior, she is co-founder and main speaker for the Zenzsual brand.

Sofia Herrera wan to spread her health message for women and adolescents in order to truly generate empowerment through the conscious transformation of healthy habits.

For more information, be sure to check out: www.zenzsual.com/nataliejill

In this episode, you will learn:

• Why we might experience pain during intercourse in midlife
• Why proper lubrication and moisturizing is necessary below the belt
• What you need to do to take care of yourself down there in midlife

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Taylor Swift + snow

Hi friends! How are you?? I hope you’re having a lovely morning so far. I’m back here in Tucson with a still-froggy voice from 3 hours of screaming at the Taylor Swift concert. I’d love to hear what you’ve been up to! I figured for today’s blog post, I’d throw it back to the blog days of yore and share a recap from the weekend. It was packed with fun adventures and while I need a weekend to recover from the weekend, it was a great one.

We left for the Taylor Swift concert Friday afternoon and after multiple delays and crazy traffic, we made it! We missed Gayle, but got to hear Paramore sing some of the songs we’ve loved over the years. (“Misery Business” and “Ain’t It Fun” were SO GOOD.) I’m always interested to see how artists sound in person, and Hayley Williams sounded even better live. She crushed it and had super high energy.

Before we knew it, it was time for the main event, and it was mind-blowing to hear the echo of almost 70k people screaming and cheering.

I’m not even the hugest Taylor Fan – I like a lot of her songs and think she’s super talented, but not in my personal top 10 – but the concert was AMAZING. Liv is a hardcore Swiftie and knew all of the songs. P danced and clapped, and fell asleep around the 2-hour mark. The Pilot was a good sport and I think he enjoyed it, too.

I had no clue what to expect with this concert but was blown away by how many songs she performed (44?!), the costumes, the dancers, the special effects/sets/lighting, and how great she sounded.

Also, I have this weird thing where I feel extremely proud of people I don’t know after they perform. I get choked up at the end of every Broadway show and concert because I appreciate the effort and training to create a production. I felt the same way with this one and definitely felt a little teary when she performed “Tim McGraw.” Like LOOK HOW FAR YOU’VE COME. So proud for a total stranger haha.

One of my favorite things about the concert was the LED bracelets we received when we checked in. They changed colors for each song and matched the beats of the music. Also, different portions of the audience would be illuminated at different times. I’ve never seen this effect live before and it was wiiiiiild.

We were originally planning to stay the night in Phoenix, but in the end, I’m glad we didn’t because the closest hotels with availability were over 45 minuets away (and like 5x the cost they usually are because it was Taylor Swift weekend). The Pilot drove us home while the girls and I snoozed, we were back by 3am, and then Liv and I were up bright and early for her dance dress rehearsal. WHEW.

She practiced her dances, and then we drove up to Mount Lemmon for a little friend sleepover party in the snow! We stayed at a cute cabin with gorgeous views,

and after we checked in and got settled, we took the crew sledding. We didn’t know if there would be snow on Mt. Lemmon because it’s been so warm in Tucson lately, but there was still quite a bit and the perfect amount for sledding.

The kids lived their best lives, and we stayed out until everyone was cold and muddy.

(Yes, Mustache March is here)

We headed back to the cabin so the kids could defrost and chill, and we got dinner together. My friend Diana and I tag-teamed it and everything was amazing!

We had cheesy enchiladas (I made a couple of trays and froze them before the trip), the best scalloped potatoes, steak tacos, salad, margaritas, chips, and salsa. For dessert, they brought one of the famous Costo chocolate peanut butter pies – it lives up to the hype!! – and the kids roasted s’mores.

A huge treat: while the kids were playing downstairs after dinner, the adults drank wine and enjoyed a movie. We watched Glass Onion (definitely check it out if you haven’t seen it), and it’s been a very, very long time since I’ve watched an entire movie while the kids were still awake.

The next morning, we had avocado toast, eggs, and bacon before packing up, making a stop at the Cookie Cabin,

and the quick trip back to Tucson. When we got into town, we drove straight to a birthday pool party.

Oh Tucson. Where you can see snow and play in the pool in the same day. 😉

We’re back home and back in the swing of life, even though there’s a lot of travel coming up. It’s a season where we’ll be living out of a lot of suitcases, but dance competition season is my favorite season.

What did you do this weekend? Any friends out there who saw Taylor Swift or are going to her concert? I looooved seeing all of the amazing concert outfits! So much fringe and sequins; it was fabulous.

xo

Gina

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Friday Faves

Hellooooo! Happy Friday and Happy St. Patrick’s Day!! How are you? I hope you’ve had a great week. The girls were on spring break, so the week was filled with sleepovers, slow mornings, a shopping day, trip to Mini Time Machine Museum, dinner with friends, the trampoline park, and we’re heading to see Taylor Swift tonight. It’s P’s first concert and the girls are pumped!

We’re also headed to a cabin for a night this weekend and a birthday party. Even though we didn’t go out of town for spring break, we managed to pack in a ton of fun events!

How was your week? I’d love to hear what you have going on this weekend. Any fun St. Paddy’s day celebrations ahead? If you’re looking for the best St. Patrick’s Day cocktail, try this one.

It’s time for the weekly Friday Faves party! This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

Friday Faves

Read, watch, listen:

Finished this book and having a serious book hangover. It was one of the best historical fiction books I’ve read and I’m having a hard time picking the next one! It was beautifully-written, sucked me in immediately, and while I couldn’t wait to find out what happened, I also didn’t want it to end. It’s mind-boggling that it was based on a true story and this book was completely outside my usual WWII historical fiction picks. If you have anything similar that you loved, please lmk.

Definitely check out this week’s podcast episode with Nicole Jardim. She shares so many amazing tips on how to support your hormones and optimize your cycle.

Loved this post and perfectly articulates how our perception of birthdays can change over time. (I used to love my birthday but now I just enjoy spending it with my little family and eating cake, but hate the pressure I always seem to feel, like I haven’t done *enough* over the past year.)

Fashion + beauty:

More Frownies goodies. I got my usual Frownies but added the undereye gels and the mask. I’ll definitely report back on the new products! Frownies has done wonders for helping with my 11s (aka WTF lines) in between my eyebrows. You have to use them for a while and use them consistently to see a difference but I’m a fan. Botox still freaks me out (never say never but for now, it’s not for me), so this has been a good alternative.

The spring-ish weather has me looking at swimsuits. Summersalt is my fave right now (size up), but here are some of the other cute ones that are on my radar:

Love the cut of this one-piece and it comes in four amazing colors.

The flowers are gorgeous on this one-piece.

This beach riot color block suit (high waist and not too cheeky).

Perfect with a white button-up as a coverup

This A.L.C. suit.

This printed one-piece.

Fitness, health, good eats:

YAY for a new walking pad! I’ve really been wanting to add one to the office for longer conference calls and studying – I hate having to sit for so many hours during the day – so I grabbed this one on Amazon along with this desk. The desk should be here tomorrow and I’ll be good to go! I’ll share the office setup in an upcoming post, but after trying it out for some shorter walks, I love it so far. It’s not for running – it only goes up to 5mph – but for being one of the lower cost options, I’m impressed. I was chatting with my mom on the phone yesterday and turned it on, and ended up walking for over 30 minutes while we talked.

Vivo Barefoot shoes. I’ve seen these on IG forever and finally decided to give them a try. The only bummer was that they took about 3 weeks to arrive, but they feel amazing. The toe box is absolutely wider than traditional sneakers, which gives your toes free movement, but it takes a little while to get used to it. I got them for strength training and walking, and have done 5 workouts in them so far. When I work out at home, I’m always barefoot, but turns out that’s not acceptable in gym strength training rooms and most studio environments (also gross lol) 😉

I’ll prob get another pair for hiking in the next month or so.

AG1. I’ve been using this on and off for over a month now and looooove it. I love the nutrients that it includes, in addition to adaptogens and probiotics. TBH it doesn’t taste great at first (it tastes a little vitamin-y and has a bit of a pineapple taste), but you absolutely get used to it and I found myself craving it after a week of use. I alternate between AG1 and the Organifi green (which tastes better to me but has a different nutritional profile). If you guys want me to do a post comparing the two, please let me know!!

I was talking to AG1 about partnering as an affiliate, but they asked me to sign an exclusivity contract. Since I work with many companies within the nutrition realm, like NOW Foods, Sakara, EquiLife and Organifi, it wasn’t going to work out.

Everyone has different preferences and needs, and I like a lot of different things (!), so I love that there are multiple options to share here that I love. So instead of a discount code, I have a referral link here which will get you a one-year supply of Vitamin D3/K2 + 5 free travel packs if you want to try it out. For now, I alternate weeks: one week of AG1, 1 week of Organifi green.

*Heads up: if you’ve been wanting to order something from EquiLife, like the binders, detox, or labs, wait until Monday. I’ll share the details soon and newsletter friends will get the info as soon as it’s live.

A total body park bench workout.

Salmon burgers with slaw.

Happy Friday, friends!

xo

Gina

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129: Fix Your Period with Nicole Jardim

Hi friends! I’m SO thrilled have Nicole Jardim on the podcast today. I’ve followed her on IG forever and love the information she shares on IG. This episode is packed with helpful tips and info, especially if you’re curious about improving your cycle and hormonal health.

129: Fix Your Period with Nicole Jardim

Here’s what we talk about in today’s episode:

– What does it mean to have a healthy period? How would you describe a healthy cycle and signs you know something is awry?

– What’s a good starting point to work on improving your period?

– Signs of low progesterone and what to do about it

– Super heavy cycles; what does this mean + tips

– her favorite period products and fertility resources

and so.much.more!

Here’s more about Nicole and her background:

 Nicole Jardim is a Certified Women’s Health Coach, writer, speaker, mentor and author of Fix Your Period: 6 Weeks to Banish Bloating, Conquer Cramps, Manage Moodiness, and Ignite Lasting Hormone Balance, a life-changing step-by-step natural protocol to ignite lasting hormone balance and improve everything from PMS, period pain, and heavy periods to irregular and missing periods. She has developed education and offerings that empower women and people who menstruate to reclaim their hormone health using a method that combines evidence-based information with simplicity and sass.

Her work has impacted the lives of tens of thousands of people around the world by addressing the root cause of what’s really going on in their bodies and minds rather than treating just their symptoms. She passionately believes that the fundamentals to healing any hormone imbalance lie in an approach that addresses the unique physiology of every woman. This is essential to reclaiming and maintaining optimal health and vitality at any age.

Nicole is the founder of the Institute for Menstrual Health, which offers training programs, mentorship and resources for an international community of women’s health practitioners and coaches. Through its signature program the Women’s Hormone Health Certification, Nicole teaches other health practitioners and coaches the fundamentals of hormones, menstrual cycles and fertility.

Finally, Nicole is the host of The Period Party, a top-rated podcast on Apple Podcasts, the co-author of The Happy Balance, a recipe book filled with over 80 hormone balancing recipes, and has been called on as a women’s health expert for sites such as The Guardian, Well+Good, mindbodygreen and Healthline.

Check out her website here and follow her on Instagram here.

Resources from this episode:

Try Queen of Thrones castor oil packs. I have a full blog post coming soon but this is the castor oil pack that Nicole and I both love.

Use this link for $40 off your Oura ring!

The weather is cooling down, and I’m still obsessed with my sauna blanket. It feels even BETTER when it’s chilly outside and you can use the code FITNESSISTA15 for 15% off! This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount for the PEMF Go Mat, which I use every day!

I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers. I’m enjoying a shipment this week; the lavender parfait has been my favorite so far.

Get 15% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.)

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I finished Level 1 and am working my way through Level 2. I highly recommend it! You can check out my review IHP here!

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. 

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How to Take YEARS Off Our Biological Age with Proper Hydration with Tracy Duhs

How to Take YEARS Off Our Biological Age with Proper Hydration with Tracy Duhs

Tracy believes that optimal health is a fundamental right for all humanity, not just a privilege for a select few.

Helping people activate their vitality and feel alive has been Tracy’s life long mission. Growing up in a missionary home cultivated her profound sense of compassion and her desire to educate on the simple foundations needed to look and feel our best.

Today, Tracy works as a modern wellness advocate specializing in the restorative powers of intelligent hydration. She has parlayed her wealth of experience and knowledge into a multi-dimensional career in wellness advocacy and education, starting with her podcast, HYDRATE.

Tracy frequently consults large corporations and hotels to help build and facilitate wellness experiences. She also serves as the Director of the International Brain Summit.

Tracy is the founder the Sanctuary Wellness Experience in San Diego and co-founder of Hydrate at the Sanctuary.

In this episode, you will learn:

• How to properly hydrate
• The difference between tap water and other types
• What water and how to consume it is best for you

The post How to Take YEARS Off Our Biological Age with Proper Hydration with Tracy Duhs appeared first on Natalie Jill Fitness.

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An Overview on Taking Creatine

This post is sponsored by my friends at NOW Foods and they have so many amazing products, including my fave creatine, on their site. Use FITNESSISTA for 20% off. Also this is a friendly reminder that this post is not medical information and not intended to prevent, treat, cure, or diagnose any illness. Always talk with your doctor before adding new supplements into your rotation. 

Hi friends! How’s the day treating you so far? I hope you’re having a wonderful morning. For today’s post, I’m chatting about a huge reader’s request topic and one of my favorite supplements: creatine!

Creatine is often taken by athletes and bodybuilders to improve their performance, but it is also consumed by older adults and vegetarians for health purposes. Not everyone knows the right way to take creatine, how it works, or what needs to be considered before adding it into a supplement routine.

In today’s post, I’m sharing a guide that can provide some education and help with informed choices when it comes to taking creatine, depending on the purpose that it’s intended to be used. Friendly reminder that your doctor will help you decide if adding creatine is a good choice.

An Overview on Taking Creatine

Creatine is a supplement that can be taken as powder or liquid, before or after a workout. I prefer to take it as a post-workout, but the thing with creatine is that you need to take it consistently to see and feel a difference. 

What Is Creatine

Creatine is an amino acid that is stored predominantly in muscle cells, with a small percentage in our brain, kidneys, and liver. You can get creatine in your diet from animal-based products, such as seafood and meat. This is why vegetarians and vegans will likely have lower creatine stores than omnivores and can often benefit from supplementation. Since creatine can be used for energy production for heavy lifting workouts and high-intensity training, it’s often used for performance enhancement.* Your body naturally produces 1-2g of creatine per day in the liver and pancreas.

Creatine is widely studied, easy to find, and inexpensive. My favorite creatine can be found here!

Creatine Types

Creatine monohydrate is the most widely-studied and is inexpensive. The other common types of creatine (including creatine ethyl ester, phosphate, liquid, and creatine magnesium chelate) do not have as much research behind them.

What Does Creatine Do For Women

There are a lot of benefits of taking creatine, but here are the top two that I think are important for women:

Building lean muscle*

Creatine can be especially beneficial for women as we age, as estrogen levels drop and muscle mass becomes more difficult to build and maintain. I’m a big believer that ALL women should strength train, and it becomes even more critical over time. Having muscle on your frame encourages a strong metabolism and also protects your bones. Being able to move functionally in all planes of motion can also help to maintain balance and strength over time for everyday activities and preventing falls. I think creatine can be an incredible addition to a solid strength training routine.

Supporting cognitive function and mood*

I’m all for anything that helps me feel a little less foggy mentally and will also help balance moods throughout the day. Our brain also utilizes ATP, and the increase in stored creatine can help support a positive mood.

Creatine Pros And Cons

Pros Of Creatine

• It’s one of the longest-studied supplements for safety. Creatine has been studied for over 200 years and has a long track record (see what I did there) for being safe and effective.
• Fitness performance! In a nutshell, creatine helps your cells produce ATP, which is the energy used for quick bursts of effort. We usually run out of our creatine stores, which can cause us to fail or become fatigued early in a sprint or strength set. Creatine gives that little extra boost!*
• It can increase muscle growth in the short term, and long term.*
• Potential positive impact on mood and mental health.
• Mental performance and memory. In this study, Creatine supplementation had a significant positive effect on both working memory (backward digit span) and intelligence (Raven’s Advanced Progressive Matrices), both tasks that require speed of processing.*
• It’s tasteless. It really tastes like nothing at all. If it didn’t make the water look slightly cloudy, you wouldn’t know it’s there. You can also dissolve it into warm beverages, like tea, or add it to a smoothie.

Cons Of Creatine

• It can make you gain scale weight. Creatine can encourage the cells to retain water (giving you that extra pop of muscle look), which can cause scale weight to increase. I’m a fan of ignoring the scale; especially if you feel great and are performing and recovering well
• Can affect sleep.* The jury is still out on whether this is a negetive effect or a positive effect. When researchers added creatine monohydrate to rats’ food, the duration and structure of their sleep changed. Despite requiring less sleep, and less deep sleep, creatine can still provide benefits that are contradictory to what you’d see with reduced sleep, especially when it comes to mental capacity and physical performance. If you find that it affects your sleep, I would try taking it in the morning
• More beneficial for quick bursts of effort (like sprints and weightlifting), not long duration steady state*
• Can have some side effects, like muscle cramps, stomach discomfort, bloating. I recommend starting slowly and seeing how your body responds before trying a full dose at once.

When Is The Best Time To Take Creatine

I like taking creatine after my workouts but any time of day works. For creatine dosage, I would consult with your doctor, but general recommendations are 3-5g. I consume 3g and have noticed a difference; it’s all about finding the minimum effective dosage.

If you have have significant muscle-building and performance goals, you can also do a creatine loading phase at the beginning of the cycle, which involves higher amounts of creatine spread into blocks throughout the day for one week to 10 days. (I only recommend this method in unique situations while working with your coach and doctor or practitioner.)

I also cycle my creatine usage. I’ll take it for a couple of months and then take a break for a few weeks before adding it back to my routine.

Creatine Before And After

I noticed physical changes after I started taking creatine, but noticed a more significant difference in cognition and mental function.* I felt more clear and focused.* I’m not going to post before and after pics here, but after adding creatine into my routine, I felt like the lights when on while I was strength training. I was able to lift heavier and recover well, and I also noticed some improvements in my muscle tone.*

It’s also worth mentioning here that creatine by itself with NOT make you bulky. Only a strategic strength training plan designed to create mass, a calorie surplus, and excess supplementation will do that, so don’t worry about turning into the Hulk with regular creatine supplementation.

So, tell me, friends: have you taken creatine? Are you going to give it a try?

Check out the NOW Foods site here and use FITNESSISTA for 20%! They also make amazing protein powder, my favorite essential oils, natural beauty products, and pantry essentials. I’ve visited their headquarters and was blown away by the care they put into creating quality products.

xo

Gina

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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Fit Team – monthly strength training plans

and let’s get some momentum as we head into spring and summer!

Hi friends! How’s the morning going? I hope you’re having a great day so far. Things kind of got shuffled around this weekend – we were supposed to go to Vegas but ended up canceling our trip for an extended family medical emergency. Everyone is ok thank goodness – but we’re here and the kids are on spring break! I’m looking forward to some Tucson adventures with them, NO HOMEWORK (bless it), and slower days.

For today, I have some very exciting news:  Fit Team enrollment is open, I have a flash sale going, and I would love to invite you to join us!

Fit Team – monthly strength training plans

So what is Fit Team?

Fit Team is my monthly training program to build lean muscle, burn fat, and get accountability for maximum results. No more wondering what the heck to do, or puzzle-piecing your routine together. Even if you use these plans as backup, you know that they’re strategically designed for time effectiveness and RESULTS.

You can get a phased, strategically-designed plan so you can finally get the results you deserve (!) and stick with a it for the long haul. So many friends out there say that say struggle with consistency. It’s often because their plan is unsustainable, it doesn’t allow for any flexibility, and they don’t know how to modify it to fit their life. Fit Team saves you time, energy, and money by doing all of these things for you.

I post a brand-spanking-new fitness plan on the 28th of each month. It typically has 6-8 new strength workouts, along with cardio guidelines, bonuses (playlists, live classes with me, recipes), and video tutorials (with modifications) for each of the exercises. All workouts can be done at home with a pair of dumbbells.

Here’s what you get when you sign up:

• Fat burning and strength building workouts proven to burn more fat than doing it alone -value $197
• Video tutorials so you can work out safely and modify as needed – $197
• Monthly meal suggestions that are ready in 20 minutes and will save you time, sanity, and $$$ – $197
• Access to our exclusive community cheering for you and supporting you on your journey – $297
• Live group workouts for extra motivation mojo – 97
• Call recordings when other wellness experts – $247
• And SO much more. This is way more than a fitness plan; it’s an entire wellness community

Get your spot here.

Here’s what special about this plan:

The workouts are phased and include progressive training strategies. They’re intentionally-designed and progress over time to help you achieve your body composition goals and strength improvements. They’re designed like this so you won’t plateau and you won’t get bored. Each 90-day cycle includes endurance, power, and strength components with a different focus each month.

Puzzle-piecing your routine together from online workouts and YouTube is great for general movement. But, if you have specific fitness goals or you’ve noticed that you’ve hit a wall and plateaued, it’s because you need a phased plan.

I will help you continually add stressors and rep variety into your routine, so you can get the results you deserve from your efforts. If you feel like you’re doing “all the things” and not seeing results, it’s not from your lack of effort – it’s because you need a different strategy. 

Take the guesswork out of your fitness routine for the next 6 months. It’s a 6-month subscription and you can cancel anytime.

Think about how awesome it will feel heading into spring and summer:

– With a purposeful plan that you can follow, that still allows for flexibility so you can stick with it

-With friends and family members asking you what you’re doing in your routine, because you’re strong, lean, vibrant, and glowing

– Working out LESS but finally seeing results from your efforts

– With the confidence that your workouts were created to move the needle towards your goals

– Having the support of your own motivation fairy and women all over the world, cheering for you along the way

– Feeling energized and EXCITED about your routine, instead of overwhelmed and drained

Here’s what our community has to say about their Fit Team experience:

Benefits of joining Fit Team:

– Our amazing community! We have a group of women all over the world who are cheering for each other and helping to support each other along the way to their goals. This is huge for accountability and motivation.

– Direct access to me in our community platform to help with any questions you have along the way

– No longer wondering about what to do with your workouts. Pull up the plan and go!

– Everything is accessible through our online platform or the Kajabi app on your phone

This plan is for you:

– If you like following a written plan with workout tutorials. If you prefer full follow-along videos, check out Barre Bootcamp 2.0 or HIIT Bootcamp instead!

– If you’re sick of puzzle-piecing your routine together and want a plan that was designed with purpose

– If you’re looking for some motivation and consistency, especially as we head into summer!

Check out all of the details plus FAQs here.

Are you ready to join? 

Grab your spot here. Price jumps Thursday.

For all of my early action friends who are a heck yes, the first 10 to enroll today will receive access to this spring wellness bundle: a custom macro calculation and Total Body Reset – $997 value, just as a high five for taking action on your goals

Once you’re in, please leave a comment below or DM me on Instagram so I can officially welcome you!

Can’t wait to see you in Fit Team.

xoxo

Gina

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