TRX Workout Plan for Beginners

Sharing a total body TRX workout plan for beginners. As always, talk with a doctor before making any fitness changes and modify as needed!

Hi friends! How’s the day going? I hope you’re enjoying the morning so far! Resharing this updated post for my friends who may have missed it. <3

For today’s post, I’m sharing a TRX workout plan for beginners! As you guys know, I’m a huge fan of the TRX suspension trainer and it’s been a staple in my workout routine for years. What is the TRX? TRX stands for Total Body Resistance Exercise and was developed by Navy SEAL Randy Hetrick. He was deployed and wanted to create something that he could easily use for resistance training. He created the first prototype for the TRX using a jiu-jitsu belt! You can read more about his fascinating story and journey here.

TRX suspension training uses gravity for resistance, which means that you’re using your own body weight. However, your distance from the anchor point of the TRX can make an exercise easier or exponentially more challenging. You also may find that the TRX enables you to find more range of motion, support, or resistance for your workout; depending on your fitness level and body position.

The TRX is also super lightweight and portable, so it’s an awesome home workout tool or travel workout companion. 🙂 Many gyms have them, but they’re an inexpensive home gym option, too. 

Use can use the TRX system to train your entire body, and it’s easy to modify or advance, depending on your personal level. This style of training helps to improve strength and endurance, and is generally a safe and effective tool to use. Today, I’m sharing a TRX workout plan that’s designed for beginners, but keep in mind that a simple shift if your position can make this harder for my advanced friends out there.

TRX Workout Plan for Beginners

This workout is a circuit-based workout, meaning that you’ll go down the list of exercises. You’ll complete 12-15 reps of the first exercise, move onto the second, then the third, etc. until you reach the end of the circuit. You’ll rest for 60-90 seconds and complete the circuit 1-2 more times through.

What makes this a beginner workout?

Typically for beginners, I’ll start with lower weights and higher rep exercises. We don’t lift super heavy initially, because anything *new* we’re doing is going to make them sore. I never want clients or participants to be debilitatingly sore. That is the prefect way to crush any hope of consistency! You can’t workout if you feel too sore to walk around the house, ya know?

TRX training is PERFECT because you can adjust your stance to increase the resistance. Beginner friends may be a little closer to the anchor point for pushing movements and farther away for pulling movements. I’ll share some tips below.

My biggest tip for the TRX: you’re in a moving plank for SO many of the exercises. Be sure to think about your alignment (keeping your hips, shoulders, and ankles in a nice line with your core supported, pull your shoulders down away from your ears, and BREATHE. To see the TRX in action, here’s a TRX video I put together with some of my favorite exercises.

How often should I complete this workout?

This is a total-body circuit, so I would do this 2-3 times per week on non-consecutive days. If you’re not currently strength training, start with 1 day per week and add on from here. I would walk the remaining days and be sure to include 1-2 days of rest/recovery each week.

Remember that while I’m a certified personal trainer, I’m just sharing info and recommend meeting with someone 1:1 to determine your best workout plan. As always, make sure to talk to a doctor before making any fitness changes. Modify as needed.

The exercises:

Assisted squat and narrow-row

Face towards the anchor point and extend your arms out so they’re straight out front from your shoulders. Step your feet closer in so they’re shoulder-width and toes slightly turned out. Sink back and down into your squat and as you come up, squeeze your elbows in towards your torso (narrow row). Video example here.

Alternating lunge

Face towards the anchor point and extend your arms out so they’re straight out front from your shoulders. Step one foot back and sink down so both knees are close to 90 degrees (try to keep your front knee stacked above your front ankle). Squeeze your glutes as you rise. Alternate and perform 10 on each side. Video example here.

Wide row

Face towards the anchor point and extend your arms out so they’re straight out from your shoulders. Keep that moving plank alignment in mind as you lean back and keep your feet hip-width. Bend your elbows out to the side 90 degrees and with control as you return to the starting position. You should feel this in your upper back. If it’s too hard, step farther away from the anchor point. Too easy? Step closer. This is one of my favorite upper body exercises. Video example here.

Biceps curl

Face towards the anchor point and extend your arms out so they’re straight out from your shoulders. Keep that moving plank alignment in mind as you lean back. Bend your arms (palms face up) and with control, lower back to your starting position. You should feel this in your biceps. If it’s too hard, step farther away from the anchor point. Too easy? Step closer. Video example here.

Chest press

When using the TRX chest press, face away from the anchor point and bring your arms straight out from your shoulders as you hold onto the handles. Bend your elbows out to the sides 90 degrees, bringing your torso down, then exhale and squeeze your chest to push back to a start position. Video example here.

Triceps extension

You’ll face away from the anchor point and bring your arms straight overhead. Walk your feet in until there’s no more *slack* in the TRX. Keep your elbows framing your face and bend your elbows to 90 degrees, then extend straight. Keep your shoulders and ribs down. Video example here.

Mountain climbers

Face away from the anchor point and bring your elbows in close to your body. Walk your feet in towards the anchor point so your torso is at more of a 45 degree angle from the ground. Alternate driving each knee in towards your chest. You can do this slowly, or more quickly. Make sure to keep control of your core and breathe. Video example here (his arms are straight; I’d prefer if you kept your arms bent and close to your torso.)

TRX plank

This is a great exercise to work on core stability. You’ll face away from the anchor point, hold your arms straight out from your shoulders and walk your feet in until you start to feel tension in your core. Keep your core pulled in, shoulders down, and breathe. More advanced version: perform a traditional plank position (hands on the floor, feet in the straps) and keep your core pulled in and breathe. Video example here.

So, tell me, friends: do you love the TRX, too? What’s your favorite exercise?

I love any core work using the TRX and also single-leg exercises, like pistol squats and single-leg lunges.

xoxo

Gina

Not sure how to put all of your workouts together? Check out this free download on how to schedule your week + check out Fit Team here!

More TRX workouts:

At-home TRX total body workout

Total Body TRX Circuit

The best TRX exercises

TRX superset workout

TRX kettlebell circuit

The post TRX Workout Plan for Beginners appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/uaRy1nh
via IFTTT

This week’s fashion faves 9.28

Sharing a fashion post with some things I’m loving this week! 

Hi friends! How’s the week going? I hope you’re enjoying the afternoon! I’m here putting the finishing touches on Octobers Fit Team workouts (they go out today!) and meeting up with a friend later.

For today’s post, let’s talk fashion-y things. I used to share fashion picks more often on the blog, and have been wanting to get back into it! (Along with posting more recipes.) If you guys enjoy this type of post, please let me know! Personally, I always love getting new shopping ideas 😉

Here are some of the things I’m loving this week:

This week’s fashion faves

This jumpsuit

(with these shoes)

It’s a little long on me, but I’m going to get it tailored. Usually I’d send it back, but I really love the fabric and color, and I’m a huge fan of outfits that are one piece and done! Link is here.

This vegan leather skirt

(with this bodysuit and these sneakers)

I was so pumped to see this trend back for another season! I have a black one that I wore constantly last year, so I was excited to add a neutral brown one to the collection. I also love these with button-up shirts, sweaters, and boots.

A plaid blazer

(with this dress and these boots)

Nothing beats a cute blazer when you want to add a classy layer to an outfit. These are cute with a bodysuit and jeans, black dresses, skirts and sweaters. I linked to more blazer options in this recent post!

A Reformation-ish dress

(with these shoes)

I went into Amazon and searched “Reformation dress” to see what would come up. (Hint: It’s fun to do this with different brands you like because Amazon has so many similar products!) This was only $30 and had awesome reviews. It has elastic in the upper back (no zipper) and is flattering and perfect for fall.

This cropped hoodie

(with these shorts)

I’ve been feeling kind of blah about lulu’s summer selections, but they are crushing it for fall/winter. I especially love all of the jackets, hoodies, and soft tees. This hoodie comes in so many colors and is a fun updated version of the old scuba hoodie.

Any fun fashion finds lately? What’s something you bought recently and love?! Pleas share the goods in the comments section!
Also, I’m trying to post more often on LTK if you’d like to follow along here.

xoxo

Gina

The post This week’s fashion faves 9.28 appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/uGmiAjU
via IFTTT

How to Balance Weight Lifting and Cardio

Sharing tips on how to balance weight lifting and cardio.

Hi friends! How’s the week going so far? We’ve had a good one over here. Lots of exciting house updates are happening — it’s been fun to see some fresh changes around here.

Today, let’s talk about fitness-y things and how to combine strength training and cardio.

If you’re on a fitness journey, you’ve likely encountered the age-old debate: weight lifting vs. cardio. Each of these exercises has its unique benefits, and combining them can enhance your overall fitness. But how do you strike the right balance between these two essential components of a well-rounded fitness routine? That’s what I’m chatting about today! remember that these are just general tips. Always talk with a doctor before making any fitness changes.

How to Balance Weight Lifting and Cardio

Weight lifting and cardio are like the dynamic duo of fitness. They complement each other, working together to provide you with a holistic approach to health. Weight lifting helps build muscle, while cardio elevates your heart rate, burning calories and improving cardiovascular health.

Recommended Balance

The recommended balance between cardio and strength training can vary based on your fitness goals and personal preferences. However, a general guideline is to aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio each week, combined with two or more days of strength training.

Here are some practical tips for striking the right balance:

Benefits of Combining Cardio and Strength Training

Improved General Fitness: Combining both types of exercise enhances your overall fitness. You’ll have the strength and endurance to tackle various activities in your daily life.

Better Sleep: Regular exercise, especially a combination of cardio and strength training, can improve sleep quality, helping you feel more rested and energized.

More Efficient Muscles: Cardio workouts help improve the efficiency of your cardiovascular system, while strength training increases muscle mass and strength. This synergy allows your body to work more effectively.

Reduced Risk of Injury: A balanced workout routine promotes flexibility, strength, and proper muscle engagement, reducing the risk of injuries during workouts and daily activities.

Tips for Balancing Cardio and Strength Training

Set Realistic Goals: Define your fitness objectives and create a workout plan that aligns with them. Whether it’s building muscle, losing weight, or improving endurance, having clear goals will guide your routine.

Create a Realistic Schedule: Find a workout schedule that works for your lifestyle. Consistency is key, so choose a routine you can realistically stick to.

Listen to Your Body: Pay attention to how your body responds to different exercises. If you’re feeling fatigued or sore, it might be time to adjust your balance.

Enjoy Your Workouts: Find cardio and strength training exercises you genuinely enjoy. When you love what you do, staying consistent becomes more manageable.

Mix It Up: Keep your routine fresh and exciting by trying different workouts and exercises. Challenge yourself with your strength selection, or the types of equipment you’re using. Variety not only prevents boredom but also challenges your body in new ways.

Seek Professional Guidance: If you’re unsure about creating a balanced routine, consider working with a certified personal trainer. They can tailor a program to your specific needs and goals.

Tracking Progress: Consider keeping a fitness journal or using apps to track your progress in both cardio and strength training. Seeing your improvements over time can be motivating.

Rest and Recovery: Don’t forget to incorporate rest days into your routine. Adequate rest is essential for muscle recovery and overall well-being.

Finding the right balance between weight lifting and cardio is a personal journey. Remember that there’s no one-size-fits-all approach, and what works best for you may evolve over time. The key is to keep moving, stay consistent, and the *right* journey is the one that makes you feel your best!

For more insights into cardio and its role in your fitness routine, check out our post on “How Much Cardio Is Too Much?”

If you’re curious about the timing of cardio after weight lifting, we’ve got you covered in our post on “Cardio After Weights.”

If you’re looking for a fitness plan that’s done for you and crafted strategically for optimal results, join us in Fit Team! October workouts drop tomorrow!!

What fitness or health questions do you have right now? What’s a goal you’re working towards?

xo

Gina

The post How to Balance Weight Lifting and Cardio appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/KeYgqnU
via IFTTT

My favorite Trader Joe’s products

Sharing my favorite finds from Trader Joe’s! 

Hellooooo! How are ya? I hope you’re enjoying the day so far. I have a couple of meetings this morning and looking forward to a massage later today. I hope you have a lovely day ahead!

For today’s post, I wanted to share my favorite Trader Joe’s finds! I LOVE learning about new Trader Joe’s products — they have so much good stuff. Since 2020, the Pilot had been doing most of the grocery shopping. Since he was “out in the world” more during that one time that shall not be named, it was something we did for safety. He would get most of our groceries at Trader Joe’s, and we would order everything else for pickup from Whole Foods.

Over time as things changed, the grocery routine remained the same. He would get most of the groceries at TJ’s, I would pick up the extra stuff at Whole Foods or Natural Grocers. While I loved the fact that he took this major chore off my plate, I definitely missed browsing Trader Joe’s and finding new fun things. When I finally went back… I went a little wild lol. The guy at checkout was like, “I’m going to grab you a second cart” lol.

For today’s post, I wanted to share some of my all-time faves. Please try to keep in mind that I tried to only include more *fun* stuff on this list. Yes, Everything but the Bagel seasoning is life-changing, and Trader Joe’s has lovely medjool dates, salad greens, flowers, and candles, but I wanted to include products that are exclusive to Trader Joe’s. Please let me know if you have any favorites, especially for fall!

My 15 favorite Trader Joe’s products

1. The gluten-free brownie mix

I’ve tried so many gf brownies mixes over the years and this one is hands down the best. It’s fudgy, soft, super rich, and let’s just ignore the fact that the #1 ingredient is sugar.

2. “Everything but the Elote” chips

These chips are LIFE and there’s nothing that tastes as good as the first chip. They’re extremely savory, a little spicy, and have the perfect Frito-esque shape and crunch. 10/10

3. Chili and Lime Flavored Rolled Tortilla Chips aka TJ’s Takis

We all agree that these taste even better than Taki’s and have way better ingredients. The flavor is much more bold and lime-y, and no red food dye. Wins all around.

4. Hot and sweet jalapeños

These are the perfect mix of spicy and sweet and taste amazing on a plain tortilla chip or nachos.

5. Simply almonds, cashews, and chocolate trail mix

I love this plain trail mix with chocolate chunks. My other favorite trail mix is NOW Foods Raw Energy Nut Mix and I’ll add chocolate chips to it!

6. Mini vegan ice cream cones

These are the perfect little sweet bite! I usually get the chocolate chip but they recently came out with a salted caramel. YUM.

7. Tahini

Ok, so this is the least *fun* one on the list, but I love their tahini. It’s organic, has a lovely texture, is perfect for hummus (which I make a couple of times a week), and so much less expensive than some of the other brands.

8. Instant boba

The girls go wild for the instant boba, which is frozen. It takes only a couple of minutes to heat up, I pour almond milk on top, and they include boba straws.

9. Truffle almonds

These truffle Marcona almonds are amazing on a cheese board or salad. They’re nice and salty and have the perfect amount of truffle flavor.

10. Mini dark chocolate peanut butter cups

If I could just have one sweet bite forever, this would be it. They’re an ideal size for a quick little sweet, and the peanut butter inside has a great flavor and texture.

11. Salsa Especial (medium)

This salsa just like restaurant salsa and is awesome on eggs, rice, enchiladas, or with chips.

12. Plantain chips

The plain ones are amazing and I also like the chocolate dipped ones! While I wish they used olive, coconut, or avocado oil, they’re still tasty with some guacamole.

13. Dill pickle salad kit

We’re all obsessed with dill pickle salad kids, but this one beats the Whole Foods one because it comes with dill pickle potato chips to crumble into the salad. Seriously 10/10.

14. Organic orange juice

It really tastes like fresh-squeezed orange juice with a bright citrus flavor and just the right amount of pulp.

15. Everything but the Bagel smoked salmon

All you need to do is add it to a piece of sourdough with Kite Hill cream cheese and it’s a dream.

Ok friends: please spill all of your favorite Trader Joe’s products! I’d love to hear about your faves and add them to our next shopping trip.

xo

Gina

The post My favorite Trader Joe’s products appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/1tzhUnW
via IFTTT

HigherDOSE Red Light Neck Enhancer Review

Sharing a full review of the HigherDOSE red light neck enhancer and if I think it’s worth adding it to your wellness routine. Check it out here and use FITNESSISTA15 for 15% off. 

Hi friends! How are you? I hope you had a wonderful weekend! I missed this past week’s Friday Faves post – Friday ended up being wild – but I have to post the winner of the NOW giveaway! Congrats to Katie M.! I’ll be sending Katie an email this morning to get her prize on the way. Stay tuned for more giveaways this fall, including my annual Favorite Things giveaway 🙂

For today’s post, I wanted to chat a bit about something I’ve been using and loving in my routine lately: the HigherDOSE Red Light Neck Enhancer! You guys know I’m obsessed with my HigherDOSE products, including the PEMF Go Mat, Sauna Blanket, and Red Light Face Mask. I was so pumped to add this to my routine, especially since I’ve been a fan of Red Light Therapy for so long. I use this for skincare, but also for injuries (of course, after seeing a doctor if necessary. When Liv hurt her knee, we did red light therapy everyday using this wand.)

Red Light Therapy is a groundbreaking technology transforming skincare and wellness. The HigherDose Red Light Neck Enhancer takes this innovation to a new level by focusing on the often-neglected neck and chest area. I feel like the neck and chest can tend to show more visible aspects of aging, because it’s easy to forget about treating and protecting this area.

Today, I’m excited to talk about Red Light Therapy, share details about this new HigherDOSE device, and chat about how this can potentially enhance your skincare routine.

HigherDOSE Red Light Neck Enhancer Review

What is Red Light Therapy?

Red Light Therapy, or Low-Level Light Therapy (LLLT), uses low-intensity red or near-infrared light to penetrate the skin. This non-invasive treatment offers various potential benefits:

Collagen Boost: It can stimulate collagen production, leading to smoother and firmer skin.

Wrinkle Reduction: By increasing collagen, it can reduce fine lines and wrinkles.

Skin Healing: It can accelerate natural healing, making it useful for scars and acne.

Pain Relief: Red Light Therapy can relieve muscle and joint pain.

Improved Complexion: Enhanced blood flow results in healthier, more radiant skin

*You can explore studies relating to these potential benefits on the product page here. 

HigherDose Red Light Neck Enhancer

Designed specifically for the neck and chest, the HigherDose Red Light Neck Enhancer utilizes red light at 660nm to target this delicate area.

Its benefits include:

1. Collagen Production: This device can boost collagen, reducing sagging skin and neck wrinkles.

2. Skin Tightening: It can promote skin tightening, rejuvenating your appearance.

3. Even Skin Tone: This can lead to a more even complexion.

4. Improved Texture: Experience smoother and softer skin.

5. Convenience: The HigherDose Red Light Neck Enhancer is easy to use with a comfortable, hands-free design. It’s also super flexible, lightweight, and easy to store.

6. Safe and Non-Invasive: Suitable for all skin types, this therapy is generally safe and requires no downtime.

How to Use the HigherDose Red Light Neck Enhancer

Using this device is straightforward:

Cleanse:

Start with clean skin on your neck and chest. Option: use the HigherDOSE serum after cleansing.

Wear It:

Place the enhancer around your neck, ensuring direct contact with your skin. (You can also use this product on your back, thighs or lower chest area.

Power On:

Turn on the device and let the red light work for about 10-15 minutes. You can also use this in conjunction with the Red Light Face Mask or PEMF Go Mat.

Relax:

Use this time to unwind, meditate, or simply relax.

Consistency:

For optimal results, use it regularly, ideally as part of your daily skincare routine.

Red Light Therapy is celebrated for its skin rejuvenation benefits, and this device brings those advantages to your neck and chest. This is super convenient and easy to use regularly. I feel like the Red Light Therapy gives me a little mood boost, too.

If you’re ready to take your skincare routine to the next level, you can check it out here! Also, you can use my code FITNESSISTA15 for 15% off the HigherDOSE website (minus bundles and full-sized saunas).

What’s one of your favorite parts of your daily routine??

xoxo

Gina

The post HigherDOSE Red Light Neck Enhancer Review appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/UBcXaKS
via IFTTT

10 Vegan Recipes For Fall

‘Tis the season for all of the comfort food! If you want to enjoy your favorite fall flavors without dairy or eggs, I’ve got you covered. I’ve gathered up 10 delicious vegan recipes for fall.

Hi friends! Anyone else feeling SO EXCITED for fall? Last year, I felt like I was going through the motions, but this year, I actually feel myself really looking forward to the upcoming season. I can’t wait for some fun celebrations with the fam and fall and winter activities.

I also feel like my cooking mojo has come back, so it’s been fun to finally enjoy cooking again and trying new recipes. For today’s post, I wanted to share some vegan recipes we love or new ones that are on our radar. Please shout out any fave fall vegan recipes in the comments below!

10 Vegan Recipes For Fall

1. Pumpkin Pie Protein Bowl

A delicious and healthy high-protein breakfast option that tastes like pumpkin pie! It’s gluten-free, vegan, and an awesome breakfast for busy mornings.

2. Apple Pie Walnut Baked Oatmeal

This apple pie baked oatmeal is gluten-free, vegan, and an incredibly delicious make-ahead breakfast option. This is perfect to make as part of meal prep for busy weekday mornings. Simply reheat and eat.

3. Vegan Eggnog

Anyway, let’s talk about this recipe! It’s a holly jolly holiday beverage, minus some of the ingredients that can make us want to crawl into hibernation. (Don’t worry, there’s still some booze in there if you want it!) For a creamy egg-less eggnog, I used my favorite strategy for awesome texture minus the dairy: soaked cashews, plus a little turmeric for that light golden egg-ish color.

4. Pumpkin Pie Mousse

This tastes like pumpkin pie in a bowl, minus the crust. It has the creamy texture of pumpkin pie filling but is totally egg-free for my vegan friends out there.

5. Jackfruit Carnitas Burrito Bowl

A delicious and savory vegan lunch or dinner option! Make the jackfruit carnitas and enjoy in a burrito bowl, salad, or breakfast scramble. Here’s the recipe for my favorite burrito bowl!

6. Buffalo Chicken Dip

An easy, protein-packed dip recipe that’s also dairy-free! Enjoy with celery sticks and your favorite crackers. Instead of the chicken, try using jackfruit to make it vegan – the sauce and flavorings are amazing.

7. Raw Apple Tart with Almond Meal Crust

A delicious and healthy sweet treat with an almond meal crust, + spiced apples. They’re an awesome boost of healthy fat, and fiber, and taste delicious.

8. Vegan Apple Bread via Eating Bird Food

This vegan apple bread is studded with fresh apples and has a delicious cinnamon pecan topping and creamy glaze. It’s the perfect loaf for fall!

9. Stuffed Acorn Squash + Wild Rice Medley via The Simple Veganista

Stuffed Acorn Squash + Wild Rice Medley features tender roasted squash stuffed with wild rice, mushrooms, spinach, red bell pepper, and white beans for a delicious fall-inspired meal!

10. Butternut Squash Stuffed Shells via It’s All Good Vegan

Looking for a delicious cozy fall recipe? Whip up these savory Butternut Squash Stuffed Shells. Layered with a creamy butternut squash sauce and topped with stuffed vegan ricotta shells, mozzarella cheese, crushed red pepper, and fried sage leaves. These stuffed shells will be your new favorite go-to dinner this fall.

Get ready to FALL in love with these vegan delights!

And just like that, we’ve reached the end of our delightful plant-based and vegan fall recipe journey! These plant-based dishes make the most out of the incredible seasonal produce that this time of year has to offer. From creamy sweet potato-filled creations to comforting bowls of butternut squash soup, we’ve truly explored the depths of fall produce.

In just 30 minutes (because who has time to wait forever?), you can whip up these healthy vegan delicacies that are as nourishing as they are tasty. The quinoa salad with roasted brussel sprouts is the perfect side dish to accompany any autumn meal, while the vegan pumpkin pot pie steals the spotlight with its heartiness.

Embracing the flavors and colors of fall has never been this easy! So next time you’re in the mood for a taste of the season, look no further than these tantalizing (and super easy) recipes. Not only will they satisfy your cravings, but they’ll also make your taste buds do a happy dance.

Remember, being vegan doesn’t mean you have to miss out on the deliciousness that fall brings. So grab your apron and get cooking – it’s time to celebrate the flavors of fall in a truly plant-based way!

Are you team apple or pumpkin? Shout out your fave fall recipe in the comments!

The post 10 Vegan Recipes For Fall appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/tL6eA9Z
via IFTTT

141: Ditching the “all or nothing” mindset, Q&A episode

Hi friends! How are you? I hope you’re enjoying the morning! New podcast episode is up with a little Q&A. Thank you so much to those of you who submitted questions via Instagram. If you have any topic or guest requests, please send them my way!

141: Ditching the “all or nothing” mindset, Q&A episode

Here are today’s questions:

– How do I improve my all or nothing mindset? I feel like when I’m on the plan, I can stick with it, but once I do something that’s not on the plan, the whole day is ruined.

– How to adjust mindset/nutrition/movement when recovering from surgery?

– Lab ranges that are different in functional medicine

– Kettlebells! How to choose the correct weight? Where to start? Work with a certified kettlebell coach

– Nutrition certification and deep dive of coaching options

1:1 Coaching – email me with the subject COACHING gina@fitnessista.com for an application

Fit Team– phased strength training plans you can do at home, designed to improve strength, performance, and body composition

Vitality– health foundations, functional lab testing, and personalized action plan to get you feeling your absolute best

More resources from this episode:

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. You can join their fall reset now!

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 highly recommend it! You can check out my review IHP Level 1 here! I just finished IHP2 and will share a review of my experience, too.

I’m still obsessed with my sauna blanket. 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 (FITNESSISTA15) for the PEMF Go Mat, which I use every day, and the red light face mask, which is a staple in my weekly skincare routine.

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. 

The post 141: Ditching the “all or nothing” mindset, Q&A episode appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/FCteL3G
via IFTTT

August Book Recap

 Sharing the books I read in August and if I’d recommend adding them to your collection!

Hi friends! I hope that you’re enjoying the day so far. The Pilot was off work, so he took the kids to school while I caught a barre class, we enjoyed a coffee date, and lunch together. It was a lovely treat in the middle of the week!

For today’s post, I wanted to share a recap of some of the books I’ve read recently. This post is a little belated because I kept thinking I’d finish Daughters of Rome but I couldn’t do it (more below). I’d love to hear about what you’ve been reading lately if you’ll share the goods in the comments section!

Untangled

A friend recommended this book to me, as we both have tween daughters and are heading into new territories when it comes to friendships, independence, all those teen-y things. This book was AMAZING. It’s all about helping your child navigate the seven stages of adulthood, including friendships, mood/attitudes, bullying, relationships (with others and with parents), and I found it be incredibly insightful and full of helpful tips. I highly recommend it if you have a tween or teen.

One of my favorite metaphors that the author gave was that our kids are swimming in a pool, and we’re the wall. They need to venture out and be able to swim and find independence, but sometimes, they may need to come back to the wall. Sometimes, they push off the wall, which can be painful, but we need to stay there for them. A kid with a wall is going to have an easier time navigating tough situations than if the wall wasn’t there. <3

From Amazon:

In this sane, highly engaging, and informed guide for parents of daughters, Dr. Damour draws on decades of experience and the latest research to reveal the seven distinct – and absolutely normal – developmental transitions that turn girls into grown-ups, including parting with childhood, contending with adult authority, entering the romantic world, and caring for herself.

Providing realistic scenarios and welcome advice on how to engage daughters in smart, constructive ways, Untangled gives parents a broad framework for understanding their daughters while addressing their most common questions, including:

My 13-year-old rolls her eyes when I try to talk to her and only does it more when I get angry with her about it. How should I respond?

Do I tell my teen daughter that I’m checking her phone?

My daughter suffers from test anxiety. What can I do to help her?

Where’s the line between healthy eating and having an eating disorder?

My teenage daughter wants to know why I’m against pot when it’s legal in some states. What should I say?

My daughter’s friend is cutting herself. Do I call the girl’s mother to let her know?

Perhaps most important, Untangled helps mothers and fathers understand, connect, and grow with their daughters. When parents know what makes their daughter tick, they can embrace and enjoy the challenge of raising a healthy, happy young woman.

The Mediterranean Dish

I’m old-school and will love cookbooks forever and ever amen. The internet is amazing, but there’s something magical about having all of your favorite recipes in one spot, and to see olive oil splattered pages and well-worn edges of beloved cookbooks. Since I’m doing the EquiLife detox, a Medterranean style of eating has fit in well with the meal guide. Also, after watching Blue Zones on Netflix, I’m inspired to enjoy more fresh and vibrant daily eats!

We all love Mediterranean food (especially the kids!), so I thought it would be fun to pick up this cookbook for new inspiration. It is AMAZING. We’ve tried a couple of recipes that were both fantastic, and I can’t wait to make more.

From Amazon:

What began as one of the first online Mediterranean food blogs has blossomed into the leading site for modern Mediterranean cooking and lifestyle with millions of readers—and now it is the inspiration for the long-awaited first cookbook from Suzy Karadsheh. In her cookbook, Suzy brings cross-culturally inspired dishes from throughout the Mediterranean into American home kitchens, using easy-to-find ingredients and easy-to-follow, tested-to-perfection recipes to make your meals more vibrant, delicious, and yes—even a little healthier, too!

Born and raised by the sea in Port Said, Egypt, Suzy lived in Michigan and Des Moines with her family before moving to Atlanta, where she now lives. Her modern cooking reflects the rich and complex traditions of the Mediterranean and Middle East, from Greece and southern Spain to Jordan and Tunisia, as well as inspiration from her new Southern roots.

Practical and weeknight-easy recipes include: Spanakopita Egg Muffins, Chicken Shawarma Bowls, Garlicky Spinach and Chickpea Soup with Lemon and Pecorino Romano, Roasted Asparagus Salad with Cherry Tomatoes and Basil, Middle Eastern Rice Pilaf with Toasted Vermicelli and Pine Nuts, Orange-Cardamom Olive Oil Cake, and of course Homemade Pita Bread to serve with just about everything.  Suzy’s winning combination of approachable instructions, reliable recipes, stunning photography, charming authentic stories, and simple assemblies is sure to thrill anyone hungry to eat healthier food that bursts with flavor and spice.

Daughters of Rome – DNF

This was my second book in this series, and I was really looking forward to it, since I love Kate Quinn (I’ve read many of her books). The first book, Daughters of Rome, was a slow burn for me, but I still enjoyed it. Since the first book was a little slower, I stuck with this book and ended up reading more than half of it before calling it quits. The plot just dragged on, and while it was interesting to be introduced to characters from the first book but in an earlier time setting, I couldn’t get into it. Boo.

From Amazon:

A.D. 69. The Roman Empire is up for the taking. The Year of Four Emperors will change everything – especially the lives of two sisters with a very personal stake in the outcome.

Elegant and ambitious, Cornelia embodies the essence of the perfect Roman wife. She lives to one day see her loyal husband as Emperor. Her sister Marcella is more aloof, content to witness history rather than make it. But when a bloody coup turns their world upside-down, both women must maneuver carefully just to stay alive.

As Cornelia tries to pick up the pieces of her shattered dreams, Marcella discovers a hidden talent for influencing the most powerful men in Rome. In the end, though, there can only be one Emperor… and one Empress.

Part of Your World

I went into this Abby Jimenez combo backwards; I read Yours Truly first (which is technically the second book) and then this one. Turns out, it didn’t really matter. Some of the characters overlap but it doesn’t make a huge difference in the plots.

Abby Jimenez is quickly becoming one of my favorite authors. The books are fun and light, and she includes the perfect amount of witty banter that I love. They’re definitely fun to mix in between reading about autoimmune issues and historical fiction; a little lighter fare. 9/10

From Amazon:

After a wild bet, gourmet grilled-cheese sandwich, and cuddle with a baby goat, Alexis Montgomery has had her world turned upside down. The cause: Daniel Grant, a ridiculously hot carpenter who’s ten years younger than her and as casual as they come—the complete opposite of sophisticated city-girl Alexis. And yet their chemistry is undeniable.

While her ultra-wealthy parents want her to carry on the family legacy of world-renowned surgeons, Alexis doesn’t need glory or fame. She’s fine with being a “mere” ER doctor. And every minute she spends with Daniel and the tight-knit town where he lives, she’s discovering just what’s really important. Yet letting their relationship become anything more than a short-term fling would mean turning her back on her family and giving up the opportunity to help thousands of people.

Bringing Daniel into her world is impossible, and yet she can’t just give up the joy she’s found with him either. With so many differences between them, how can Alexis possibly choose between her world and his?

So tell me, friends: what did you read last month? What’s on your TBR (to be read) list??

I have a whole pile of Book of the Month picks I need to work through!

xo

Gina

The post August Book Recap appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/oyP2li1
via IFTTT

How to get back in shape

Sharing tips on how to get back in shape and start a fitness routine after taking a break after an extended time or injury.

Hi hi! How are you? I hope that you’re having a wonderful morning. Thank you to those of you who have entered the giveaway so far! Check out the post here. This morning, I’m taking a yoga class, and then meeting a friend for lunch in between podcast interviews.

Today, I wanted to share some strategies on how to get back in shape if you’ve taken some time off.

The truth is, sticking to a regular fitness plan can be quite a challenge. Life happens, and it’s not uncommon to find yourself taking a break from your fitness routine. Whether it’s due to a busy schedule, health issues, or just a lack of motivation, getting back in shape after a hiatus can feel like a daunting task. But the good news is, it’s never too late to restart your fitness journey, and I’m here to help you ease your way back into it.

How to Get Back In Shape

Find Your Motivation

The first step in your fitness comeback journey is finding your motivation. Ask yourself why you want to get back in shape. Is it to improve your health, regain confidence, or simply feel more energized? Knowing your ‘why’ can provide the drive you need to stay committed.Motivation often varies from person to person. Some might be inspired by a desire to shed a few pounds, while others want to increase their energy levels or reduce stress. Whatever your motivation, write it down and remind yourself of it daily. It’s your compass on this journey.

Create a Plan

Once you’ve found your motivation, it’s time to create a plan. Set clear fitness goals and establish a workout routine. Having a plan in place gives you a roadmap to follow, making it easier to stay on track.

When creating your plan, consider the following:

Goal Specificity:

Make your goals specific, measurable, achievable, relevant, and time-bound (SMART). For example, instead of saying “I want to lose weight,” say “I aim to lose 10 pounds in three months.”

Balanced Workouts:

Include a mix of cardiovascular exercises, strength training, and flexibility work in your fitness routine. This balanced approach ensures you’re working on various aspects of your fitness.

Progress Tracking:

Keep a fitness journal or use a tracking app to record your workouts, nutrition, and progress. Tracking your achievements can be incredibly motivating.

Rest Days:

Don’t forget to schedule rest days in your plan. Rest is essential for muscle recovery and overall well-being.

Start Slow and Smart

Don’t rush into intense workouts right away. Start slow to avoid injury and prevent burnout. Begin with low-impact exercises like walking, swimming, or cycling. These activities help you ease back into physical activity and increase your heart rate gradually.

Starting with less intense workouts allows your body to adapt and minimizes the risk of overuse injuries. It’s essential to listen to your body and avoid pushing yourself too hard initially.

Warm Up and Cool Down

Before and after each workout, remember to warm up and cool down. Warming up prepares your muscles for exercise, increasing blood flow and flexibility. Cooling down helps your body recover and reduces post-workout soreness. A simple warm-up can include five minutes of brisk walking or gentle stretching.For a warm-up, you can also include dynamic stretches like leg swings, arm circles, and torso twists. These movements prepare your body for action by gradually increasing your heart rate and loosening up your joints.

Build Up Strength Gradually

When it comes to strength training, take it one step at a time. Begin with bodyweight exercises like squats, lunges, and push-ups. As your muscle strength improves, gradually add weights or resistance bands to your routine. This approach prevents overexertion and minimizes the risk of injury.Strength training is essential for toning your body, increasing muscle mass, and boosting metabolism. It also improves bone density, which is crucial for overall health, especially as you age.

Set Realistic Goals

Set achievable fitness goals that align with your current abilities. Remember that your body has muscle memory, which means you can regain lost strength and endurance faster than you might think. Be patient and celebrate small victories along the way.For example, if you used to be able to run a 5K but haven’t been active for a while, your first goal might be to run a mile without stopping. Celebrate when you reach that milestone, and then set a new goal.

Find a Support Group

Sharing your fitness journey with others can be incredibly motivating. Consider joining a fitness class, finding a workout buddy, or engaging with online communities focused on health and fitness. We have an amazing one with Fit Team! Having a support group can provide encouragement and accountability.

Connecting with others who share similar goals can make your fitness journey feel less lonely and more enjoyable. You can exchange tips, share progress, and celebrate achievements together.

Workout To Get Back In Shape

1. HIIT Treadmill Workouts for Beginners

HIIT (High-Intensity Interval Training) is an effective way to boost your cardiovascular fitness. This workout alternates between short bursts of high-intensity exercise and periods of rest. To get started, try this HIIT Treadmill Workout for Beginners. It’s a fantastic way to torch calories and improve your endurance.

High-intensity interval training is time-efficient and provides excellent results. It can help you burn more calories in less time compared to steady-state cardio workouts. (I also have a post comparing HIIT and Steady State here!)

2. Peloton Workout Plan for Beginners and Bodyweight Exercises

Peloton offers a variety of workouts, including cycling, strength training, and yoga. Check out this Peloton Workout Plan for Beginners and Bodyweight Exercises to explore a range of Peloton workouts that cater to all fitness levels. Whether you have the equipment or not, there’s something for everyone.

Peloton workouts provide the convenience of home workouts with the motivation of live classes and a supportive community.

Remember, consistency is key on your fitness journey. Aim to work out at least 30 minutes several times a week, gradually increasing the intensity of your exercises as you progress. Stay committed to your fitness routine, and you’ll soon start seeing positive changes in your body and overall well-being.

Getting back in shape may seem intimidating, but with the right strategies, it’s entirely achievable. Remember to find your motivation, create a plan, start slowly, and listen to your body. Celebrate your progress, no matter how small, and stay committed to your long-term fitness goals. Your body has an incredible capacity to adapt and regain strength; you’ll be glad that you got back into the game.

xo

Gina

The post How to get back in shape appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/YD8SNzT
via IFTTT

Lemon Blueberry Muffins and Chocolate Coconut Energy Bites

This post is sponsored by my friends at NOW Foods. They’re one of my all-time favorite companies and I love their line of products, from sports supplements, to pantry essentials, beauty and skincare, and essential oils. Check it out here and use FITNESSISTA for 20% off! Also, check out the giveaway details below.

Hands in the air if you’re equally excited to be back in a routine, but also lamenting the end of summer. We are officially back in school, back to the dance-horses-homework extravaganza, and while I thrive on a schedule, things are busy, as I’m sure many of you can relate.

I’m here trying to make the week as streamlined as possible, and here are some of the things that have helped:

– Doing anything I can the night before. This means packing lunches, setting out uniforms (including hair accessories and shoes), packing snacks, and setting out water bottles to be filled. I also make a mental note of what the kids are having for breakfast, so I can make anything in advance.

– Start dinner in the afternoon. Many nights, Liv is finished with dance late, so I have dinner waiting for the crew when they’re done with their activities for the day. I’ve found that late afternoon, before school pickup, is the best chance to get some veggies chopped, and make anything I can before pickup.

– Snack prep! I try to make snack staples at the beginning of the week, so that the kids have lots of options.

Here are two favorites that they’re loving lately!

Lemon Blueberry Muffins and Chocolate Coconut Energy Bites

Lemon Blueberry Muffins

These lemon blueberry muffins have a bright and zesty flavor. P says they taste like pancake muffins! I also like that they’re not too sweet. You can absolutely increase the sweetness by adding more coconut sugar or maple syrup. Make a batch and freeze to have on hand for the week. I’ll heat them up and serve with pre-boiled eggs for a quick school morning breakfast.

Print

Lemon Blueberry Muffins

Print Recipe

★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

No reviews

A delicious and healthy muffin recipe that you can make in advance, freeze, and enjoy throughout the week. Gluten-free and dairy free.

• Author: Gina Harney
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: About 15 muffins

Ingredients

1 cup gluten-free baking mix

1 cup almond flour

1 teaspoon baking powder

1/2 teaspoon baking soda

Pinch of sea salt

1/2 cup almond milk

1 tablespoon apple cider vinegar

1/4 cup maple syrup

1/4 cup coconut oil, melted

2 eggs

1 cup blueberries

zest of 1 lemon

Juice of 1/2 lemon

1 teaspoon vanilla

3 tablespoons coconut sugar

Cook Mode Prevent your screen from going dark

Instructions

Preheat the oven to 350 and line a standard muffin pan with liners.

In a small bowl, combine the almond milk and apple cider vinegar and set aside.

In a medium bowl, add the gluten-free flour, almond flour, baking powder, baking soda, and salt. Whisk to combine.

Stir in the remaining ingredients, adding the blueberries last.

Fill the muffin tins 3-4 of the way, and then bake for 15 minutes or until set. Allow to cool completely before freezing.

Did you make this recipe?

Tag @fitnessista on Instagram

Chocolate Coconut Energy Bites

These coconut coconut energy bites taste almost like a candy bar, and are a great source of healthy fats. The girls love them for a little sweet bite, and I’ll pack them in their lunch snacks. I like to have them on hand, waiting in the fridge, especially when I want a quick snack on-the-go.

Print

Chocolate Coconut Energy Bites

Print Recipe

★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

No reviews

A delicious and healthy energy bite recipe that kids love! Make a batch to keep in the fridge for easy snacking throughout the week.

• Author: Gina Harney
• Prep Time: 10 minutes
• Total Time: 10 minutes
• Yield: 8-10 energy bites

Ingredients

1/2 cup raw cashews

8 pitted medjool dates

1/4 cup shredded unsweetened coconut (plus more for rolling)

2 tablespoons coconut oil

2 tablespoons raw cocoa powder

pinch of sea salt

1 teaspoon vanilla

Cook Mode Prevent your screen from going dark

Instructions

In a food processor, pulse all of the ingredients until chopped and a dough-like mixture forms. (Add a little water if it needs help coming together.)

Roll into 8-10 balls. Roll each ball into the extra coconut as a little coconut coating.

Store covered in the fridge for up to one week.

Did you make this recipe?

Tag @fitnessista on Instagram

I used NOW Foods ingredients in these recipes, including their coconut oil, almond flour, maple syrup, cocoa powder, coconut sugar, and coconut. They’re one of my go-to places to shop, especially because they put so much care into the quality of their products. I had the opportunity to visit their headquarters years ago and was blown away. You can check out my recap here!

I especially love their creatine, protein powders, essential oils, skincare staples, and natural foods.

I thought it would be fun to share a giveaway with a lucky reader friend, and NOW generously offered a $150 gift card for one winner! Winner must live in the US and be over the age of 18 to win.

Here’s how to enter:

– Leave a comment on this post – it can be anything 🙂

Bonus entries:

– Follow me on Instagram and leave an extra comment to let me know

– Follow NOW Foods on Instagram and leave an extra comment to let me know

Check out today’s Instagram reel for another way to enter, too!

I’ll pick the winner randomly and will announce in this week’s Friday Faves post.

Ready, set, go!

xo

Gina

The post Lemon Blueberry Muffins and Chocolate Coconut Energy Bites appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/dlDIbu4
via IFTTT