145: Conflicting parts and calming our nervous system with Megan Blacksmith

Hi friends! I have a podcast episode up and am so excited to share this one. I’ve super topical with the holiday season and everything we have going on this time of year, so I really hope you’ll take a listen.

Today, I’m chatting with Megan Blacksmith, and here and some of the topics we discuss:

– Conflicting parts and what to do when one part of our body or brain doesn’t agree with the other part

– Calming your nervous system and strategies you can use

– Her tips for being Healthy in Real Life and so.much.more.

Conflicting parts and calming our nervous system with Megan Blacksmith

Here’s a bit more about Megan:

Megan Blacksmith is a holistic health coach, Functional Diagnostic Nutrition Practitioner, speaker, NLP Trainer and mindset ninja.  She is the co-founder of Zesty and the Becoming Zesty podcast.  She trains coaches, practitioners and leaders with the tools for faster (inner) transformation without fighting themselves along the way through Functional NLP, a combination of the principles of NLP, functional medicine and compassionate coaching.

Connect with Megan on Instagram here, check out the Becoming Zesty website and podcast.

She recently hosted a Masterclass on parts. You can watch the replay here since we dive into this quite a bit in the episode!

If you’re interested in attending their January event, the details are here!

GIVEAWAY: Leave a podcast review if you enjoy the show, and be sure to add #zesty so we know you’re entering to win a free ticket to the January event. (Travel not included.)

BONUS entry: Screenshot this episode, share on IG stories, and tag us @fitnessista @becomingzesty

More resources from this episode:

I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 25% off their meal delivery and clean boutique items (Black Friday deal). This is something I do once a month as a lil treat to myself and the meals are always showstoppers.

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 (FITNESSISTA20 for Black Friday deals or my regular code 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. 

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15 festive holiday party outfits

Sharing a roundup of cute and festive outfits for holiday parties this season.

Hi friends! How are you? I hope you’re enjoying the morning! We’re back in the swing of things after our trip and looking forward to upcoming holiday events, festivities, and travels. What are you looking forward to right now? I’m so excited for our annual staycation at the Scottsdale Princess and taking the girls to see the Nutcracker in Phoenix.

For today, I wanted to talk about cute and festive holiday outfits! While I don’t *love* winter attire (give me summer dresses and sandals any day), I definitely love party clothes. The holiday season is filled with sparkles, plaid, red, leather accents, and I’m into ALL of it.

Today, I’m sharing a roundup of 15 festive holiday party outfits!

(this dress is from my Rent the Runway Unlimited subscription. My referral link to try it out is here – perfect for holiday events and formal attire – and the link to the specific dress is here.)

15 festive holiday party outfits

1. Classic nap dress with bow heels (I have these from Lulu’s and love them. This link gets you a discount)

I just recently got on the Nap dress train and now I 100% understand the hype. The fabric is thick and flattering, it doesn’t wrinkle too easily, and I love all of the different prints, cuts, and colors.

2. Red jumpsuit

The classic never dies. Love the polished style and extra tailoring on this one.

3. Leather skirt with a Merry sweatshirt and heels or flats

This is cute for a more casual holiday get-together, like a Favorite Things party. I’m wearing a similar outfit to our squadron’s Christmas party, which is at a local brewery.

4. A red top with leather pants and black heels

Love this girly yet edgy combo with the leather pants. I have a pair and wear them way more than I thought I would.

5. A sparkly top, cropped black pants, and ballerina flats

I think I’m going to order this sparkly top for myself. I’m a huge fan of button-up tops – they always look put-together – and this one is fun, festive, and different.

6. A Somerset dress and heels

I’ve accumulated quite a few Somerset dresses – short and midi length- and they’re perfect for everything. The cut is extremely flattering and the offer so many colors, prints, and fabrics.

7. An embellished mini dress with black tights and heels

I love how unique and timeless this dress is; you could easily also wear it with booties, or for a date night.

8. This gorgeous velvet dress with black heels

Tip: size up in Reformation. This dress has a crisscross back and would look amazing with a black bomber jacket.

9. This velvet blazer romper

10. Sequin mini skirt with a black sweater and booties

11. A-line plaid mini skirt with a white mock neck bodysuit and black blazer

This is a cute preppy vibe that would look great with heels, flats, or loafers.

12. This drapy top with a plaid or black skirt and heels

13. This green dress with gold heels

14. This ribbed sweater dress with booties or heels

15. Sequins and fringe with silver shoes

SO bling-y and pretty.

Ok, friends: what holiday events do you have coming up? What are you wearing?! Please share the goods with us in the comments section. Also, you still have time to enter my epic Amazon giveaway here and little hint that Favorite Things giveaway starts this upcoming Monday!
xo

Gina

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best functional labs for women over 35

Sharing my opinion on the best functional labs for women. Please keep in mind that this is not medical advice. If you’re curious about testing options, reach out to your doctor or practitioner for best fit for YOU. xo

Hi friends! How are you? I hope that you had a wonderful post-Thanksgiving weekend! We are traveling back to Tucson from a super fun trip to Arkansas to visit family.

For today’s post, I wanted to share a bit about functional lab testing. Functional lab tests have helped me a lot personally, and they’ve provided invaluable information for my 1:1 clients. Please keep in mind that these tests are not intended to diagnose, treat, prevent, or cure any disease or illness. Instead, it’s about finding unique information about deficiencies and toxicities within your body. When you have this information, you can create an action plan to help bring the body back to balance. You never *have* to do any of these tests, but it’s an incredible way to gather information about your unique body.

Functional lab testing has become an invaluable tool for individuals seeking a deeper understanding of their health. While conventional lab tests are primarily focused on diagnosing diseases, functional lab tests provide insights into how the body functions on a cellular and metabolic level. For women over 35 who are looking to optimize their well-being, certain functional labs can be particularly insightful.

best functional labs for women over 35

Hair Tissue Mineral Analysis (HTMA): A Window into Mineral Balance

One of the key functional tests for women over 35 is Hair Tissue Mineral Analysis (HTMA). This non-invasive test analyzes the mineral content present in the hair, providing a valuable window into nutrient deficiencies and imbalances. As women age, hormonal changes can significantly impact mineral absorption and utilization. Imbalances in minerals like magnesium and zinc, for example, can influence mood, energy levels, and hormonal health.

Understanding your mineral status through HTMA allows for targeted supplementation and dietary adjustments, as well as lifestyle changes. This nuanced approach can positively impact hormonal balance and contribute to overall well-being.

A peek at my HTMA. I’ll be going over some of this on IG stories today!

Organic Acids Test (OAT): Unraveling Metabolic Clues

The Organic Acids Test (OAT) is another powerful functional test that examines organic acids produced by metabolic processes. It provides a comprehensive snapshot of how the body is utilizing nutrients and managing oxidative stress. For women over 35, metabolic shifts can have profound effects on energy production and hormone metabolism. This is a urine test that can easily be completed at home.

Elevated markers on the OAT might indicate issues such as inefficient energy production or impaired detoxification pathways. It also gives key insights into nutrient deficiencies, candida/bacteria/yeast overgrowth, and neurotransmitters (like dopamine and serotonin). Addressing these concerns based on the insights from the OAT can support metabolism and hormonal equilibrium. This is also a huge one in searching for root causes related to autoimmune, digestion/bloating, and allergy-related symptoms.

Stress, Mood, and Metabolism: Navigating the Intersection

Stress plays a pivotal role in hormonal health, especially for women over 35. The Stress, Mood, and Metabolism test assesses cortisol levels and the body’s ability to manage stress. Elevated cortisol levels due to chronic stress can disrupt the delicate balance of reproductive hormones, leading to issues like irregular periods, PMS, fatigue, poor sleep, and mood swings. This at-home tests consists of salvia and blood spot.

By evaluating stress markers, individuals can tailor their lifestyle and nutritional strategies to better manage stress. This proactive approach can have a profound impact on hormonal harmony and overall vitality. This test also includes hormone markers (estradiol, progesterone, pg/e2 ratio, DHEA), blood sugar markers (insulin and hemoglobin A1C), Vitamin D, and thyroid markers.

Navigating the Pros and Cons of Functional Lab Testing

While functional lab testing offers valuable insights, it’s crucial to understand both its benefits and limitations. One of the advantages is the ability to identify imbalances before they manifest as overt diseases. This proactive approach aligns with the goal of preventive health.

However, it’s essential to recognize that functional lab tests are not diagnostic tools. They provide a more holistic understanding of health but should be interpreted alongside clinical assessments and traditional lab results. Itr’s also important that your practitioner knows YOU: your unique challenges, background, lifestyle, stress levels, and any specific concerns and goals.

For women over 35 seeking a proactive approach to health, functional lab testing can be a game-changer. HTMA, OAT, and Stress, Mood, and Metabolism tests offer a personalized roadmap to wellness. By addressing imbalances early and adopting targeted interventions, women can optimize their hormonal health and embrace the journey of aging with vitality.

The personalized insights gained from these functional tests empower women to make informed decisions about their health. Embracing a holistic approach that combines functional testing with lifestyle adjustments can lead to lasting well-being for all of us who are navigating the intricacies of hormonal changes over time.

If you’re ready to work together 1:1 and explore functional testing options, you can apply here. (Please keep in mind that this application reflects the 6-month coaching rate.) With my 1:1 clients, we adapt their plan based on their needs. I can create full fitness plans, calculate macros, help with weight loss resistance, muscle building, and also create personalized plans based on functional lab results. We can start to work on labs now and then hit the ground running in the new year!

Please let me know if you have any questions!!

xoxo

Gina

If you’re curious about becoming certified as an IHP2 so you can learn how to read these functional labs (plus quite a few more!) and use this to help yourself and others, check it out here. Use code FITNESSISTA for up to $250 off!

PS.

Today is Cyber Monday!

Here are some of the bestsellers from the blog this past week:

These gorgeous handprinted earrings

This is the same walking pad I have and love!

This Spanx set. I hope you’re obsessed about it, too!

Lots of the same adorable clothes I’ve bought for P recently including this ruffle sweatshirt, velvet t-shirt, pleated corduroy skirt, polka dot tee, and floral dress.

The best Christmas jammies

The perfect stocking stuffer for your husband/partner does exist

This beautiful bird cafe

If you’re getting Uggs for the kiddos, waterproof is the way to go.

Sakara: You can still use my link and code XOGINAH for 25% off at Sakara. So glad so many of you have taken advantage of the best sale of the year. Treat yourself heeeeeere.

HigherDOSE: If you’ve had your eye on a sauna blanket, PEMF Go Mat, or Red Light Face mask, now is the time! These products have made a huge difference in my mood, sleep, and skin. Check it out here and use FITNESSISTA20 for 20% off.

More:

Hormonal health tips for women over 35

Natural remedies for PMS 

How to eat for your menstrual cycle

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Thanksgiving Recap (Arkansas edition) + epic Black Friday Roundup

I’m giving away two $500 Amazon gift cards today to celebrate Black Friday – be sure to follow me on IG for the details!

Hi friends! How are you? I hope you had an amazing Thanksgiving! We’re here in Arkansas with the Pilot’s mom, sis, and our niece and nephew. It’s our first time spending Thanksgiving out here in years, and it’s such a treat to have some time together. The girls were so excited to make a trip out here and are blown away by the trees and greenery. It’s a stark contrast from our lovely brown and cactus-filled Tucson desert.

The Pilot was visiting his dad this week, who lives in Atlanta, so the girls and I flew out super early Thanksgiving morning and he flew from Atlanta to meet us in Little Rock. We rented a super cute lake house for the long weekend and are looking forward to movies, hikes, and exploring.

Well, we all know what today is for:

SHOPPING.

I LOVE Black Friday. I have fond memories of shopping with with mom and nana growing up. We’d wake up when it was still dark and head to the stores as they opened. Even though I enjoy the frantic energy and chaos (in a weird way), here’s something I enjoy even more:

eating a piece of cold leftover pie, drinking coffee, and ordering everything online in my pajamas. Technology is a gift, I tell ya.

I was able to scour some of the sales early, and I created this list of the best things I’ve found!! I know every blogger and creator in the land is sharing their affiliate links today, so I just wanted to say thank you to those of you who choose to shop through my links. You’re directly supporting our family and the work I do here on the blog, and I hope you know how much I appreciate it.

Now, onto the good stuff!

Amazon finds:

My beloved walking pad. I use this every single day and love it to get in extra steps during the work day.

Theragun for 33% off. Perfect for those sore muscles!

Peloton bike! This is the best price I’ve seen.

Amazing price on the new iPad. This was Liv’s only Christmas request (along with skincare and makeup).

One of the most hyped up gifts of the season! I think the kids would go crazy for this.

An Instant Pot at almost half off. I use ours at least once per day.

The best blender in all the land.

A cute mini skincare fridge.

A packable puffer jacket, which is water resistant and comes in so many colors.

If you have a PS5 on your kids’ (or husband’s) list, this is an awesome bundle.

Thank you to my friends at Amazon for sponsoring today’s huge giveaway. Be sure to check out my reel on Instagram to enter!

Organifi: HUGE savings on my favorite essentials, including Harmony, Red Juice, Green Juice, Immunity, and Pure. If you use this link, it will stack my code onto current Black Friday promos.

EquiLife: Up to 25% favorite and 10% off labs. (If you’re interested in lab testing, I can order wholesale for 1:1 clients. Send me an email gina@fitnessista.com). Use code FITNESSISTA10.  I’ll be stocking up on Universal Binder, Magnesium, B complex, and Daily Nutritional Support. New subscriptions save 30% and then you don’t have to think about ordering each month. You get a free Theraband with orders over $149! 

Aviron: This is their only sale so far this year. I wanted a rower for years and was so excited to get this one, after doing a ton of research. It’s well-constructed – it’s STURDY and sleek- and you can stream Amazon, Hulu, Netflix, Disney+, and play games.

Sakara: You can still use my link and code XOGINAH for 25% off at Sakara. This is the best time to try their meal delivery! The meals are fresh, vibrant, beautiful and made with organic ingredients. I’ve tried a few meal delivery services and nothing compares to Sakara. The also have great snacks (the metabolism bar is a fave!) and supplements. Their holiday popcorn trio was a huge hit in our house, too. Treat yourself heeeeeere.

Oura ring: This is such a great deal. I LOVE my Oura ring and am tempted to upgrade to this new gold one.

Beautycounter: 20% off sitewide, free shipping over $50, and choose a free gift with orders over $150. This is the best Black Friday promo I’ve ever seen them run!

ButcherBox: We get almost all of our meat from ButcherBox, since they have wild-caught seafood, grass-fed and organic meat, organic chicken, and also dog treats! I’m order our Christmas meat for our December shipment, including a turkey and their amaaaaazing beef tenderloin.

HigherDOSE: If you’ve had your eye on a sauna blanket, PEMF Go Mat, or Red Light Face mask, now is the time! These products have made a huge difference in my mood, sleep, and skin. Check it out here and use FITNESSISTA20 for 20% off.

Pvolve: 20% off sitewide. You can click here and use the code HOLIDAY20. Pvolve and Sculpt Society are two of my favorite at-home workout options right now. You can try Sculpt Society for free here, too.

Lululemon: Check out their “We Made Too Much” section for their Cyber Deals – they’re always adding new products!

Some more of my favorite things:

Erin Condren. This is the planner I order every year on Black Friday for the following year. I’m going on 7 or 8 years now (maybe longer??) and it helps me keep my life together (for the most part lol). Paper planners for life. I also order personalized stationery for myself and the girls, mailing return labels, and notecards.

Hanna Andersson. This is where we get our holiday PJs every year aaaand they’re 50% off right now.

Our Place. We switched over to nontoxic cookware years ago, and Our Place continues to be one of my go-tos. The pan is used every single day and I also love the pot. They’re also beautiful!

Spanx set. If you don’t own this Spanx set yet, it 100% lives up to the hype. It’s the softest dreamiest fabric and I’m thisclose to ordering another set. They have dupes on Amazon, but from what I’ve heard, it’s worth the splurge because it’s more tailored and structured. I wore it all day yesterday – on the plane and then for our feast! – and was comfy all day. Top is here and bottoms are here. 

J crew: 50% off almost everything. Love this classic cable knit sweater, this everyday turtleneck, and these ballerina flats.

gap: When I’m writing this post, it’s 40% off everything, but I’m thinking it will jump to 50% today… I ordered some of the cutest stuff for P recently including this ruffle sweatshirt, velvet t-shirt, pleated corduroy skirt, polka dot tee, and floral dress.

Madewell: this is one of my go-tos for staples and denim.

Anthropologie: 30% off! Give me all the Somerset dresses.

Are you shopping today and Monday??

What’s on your list this year?

xo

Gina

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10 more frequently asked fitness questions

Sharing 10 more frequently asked fitness questions and my thoughts. Check out the first post in this series here!

Hi friends! How’s the day going so far? I’m taking a new-to-me workout class today (I’ll report back soon!) and have back-to-back calls the rest of the day.

For today’s post, I wanted to share some more fitness FAQs since ya’ll seemed to enjoy the last one I did! So let’s dive into your questions about plateaus, time, motivation, where to focus our energy, and more below. Have a burning fitness question? Leave it in the comments section and I’d love to take a look!

10 more frequently asked fitness questions

11. I’ve hit a plateau – why is this happening?!

When you hit a plateau, this is a great time to access your current fitness and nutrition routine and see how it’s been going. Usually, a plateau is the result of needing additional stressors (not challenging yourself with your routine), not balancing your routine (overtraining), or unsustainable fitness and nutrition methods. I see this happen a lot with extreme dieting and/or fitness routines with high intensities. Initially, you see results, but eventually, the body becomes stressed and makes an effort to hold onto anything it can.

Plateaus are also sometimes a good reminder to switch up your fitness routine. You don’t even necessarily need to switch out the exercises (especially if you’re performing classic push/pull movements, deadlifts, squats, etc) but change up the weight, and tempo, try unilateral versions of the exercises, or add in a core or balance component.

Make sure that you’re sleeping enough each night, balancing your workouts between cardio, strength, mobility, and rest (if you need help, check out this post or join us in Fit Team), and accessing your nutrition intake. Ensure that you’re eating enough fuel for your lifestyle, hydrating appropriately, and including a balance of proteins, healthy fats, leafy greens, starchy veggies, and fruits.

If you’re doing all of these things and still not seeing results, it can be helpful to have an extra set of expert eyes on your routine and see what’s going on. Also, hormone function can affect or stall your progress. We offer quite a few different testing options depending on your goals, so if you’re curious about learning more, send me an email gina@fitnessista.com (subject TESTING).

12. I don’t have time to exercise. Any tips?

I think it can be really overwhelming to think that you have to get in a 45-minute or hour-long session, especially if you’re busy with work, kids, and life. Instead, focus on movement throughout the day when you can, and break your official workout into smaller chunks. When you have multiple small exercise sessions, this actually increases the amount of EPOC post-session (the excess oxygen you consume as the body returns to homeostasis), leading to a higher overall energy use (calorie burn).

Remember that everyday activities count as movement, even though they’re not “official” workouts. NEAT = non-exercise active thermogenesis is attained through regular life activities, like walking the dog, gardening, a dance party with the kids, playing tag, extra walks around the office, vacuuming/cleaning, etc.

Some of my favorite quick workouts:

10 exercises you can do in 10 minutes

10-minute barre ab burner

12-minute barre ab burner

15-minute restorative yoga

Upper body blast

13. What’s more important: nutrition or exercise?

The tricky answer: they’re both important for various reasons. I think nutrition is probably more important than exercise for overall health (if I had to pick, especially since you can get in “accidental” exercise but not “accidental” solid nutrition), but exercise has such a huge impact on sleep, hormone function, immune function, bone health, heart health, metabolism, AHH. I don’t like to pick and would say focus on both 😉 Fuel your body well with nourishing foods, lift heavy-for-you weights, sprinkle in some cardio that you enjoy, take 1-2 days of full rest each week, and focus on the other health pillars (sleep, stress management, hydration, meaningful relationships with others, sunshine, etc).

14. How long should a workout be?

Go for quality, not quantity. The best workouts are the ones that leave you pleasantly sweaty, feeling like you pushed yourself without feeling depleted, and ready to enjoy the day. Maybe it takes 10 minutes to get there, maybe it takes you 45 minutes to get there. Don’t worry about the time clocked in as much as the quality of the movement you’re getting. Like I mentioned above: don’t be afraid to break it up throughout the day.

15. How do I stay motivated?

It took me a long time to learn that often, I have to create my own motivation. If you wait until you feel like doing something, it may not ever happen. (If I waited until I was excited to brush my teeth, I probably wouldn’t do it. It’s just a box I check twice a day. Fitness is the same way; I focus on putting in the reps each day.) If you don’t feel motivated, count to 3 and give it a try. Go for 5 minutes and see how you feel. Usually, getting started is the hardest part.

If after 5 minutes you’re still not feeling it, give yourself a rest day and try again the next day. A workout at 30-40% effort for multiple days in a row is less beneficial than two to three workouts per week at 100% effort.

Here’s a beefy post I wrote about motivation.

16. Are there any workouts that can help relieve stress?

Ah, stress — that pesky little devil that seems to pop up whenever we least expect it. But fear not, my fitness aficionados, for there are effective workouts out there that can help you kick stress to the curb while working up a good ol’ sweat. Enter the world of strength training! While it may not be the first thing that comes to mind when combatting stress, pumping iron can do wonders for your mental well-being. Not only does it increase your heart rate and release those feel-good endorphins, but it also helps boost your energy levels, making you ready to take on whatever curveballs life throws your way. So grab those dumbbells and say “sayonara” to stress!

17. How do I measure progress besides the scale?

Step away from the scale, my friends, because there’s more to progress than just numbers. When it comes to tracking your fitness journey, there are various other ways to see how far you’ve come. Take heart rate, for example. Monitoring your heart rate during workouts can give you valuable insights into how efficiently your ticker is working. As you engage in regular physical activity and incorporate resistance training, you’ll notice improvements in your heart rate. Another way to measure progress is through your energy levels. Pay attention to how you feel throughout the day. Do you have more pep in your step? Increased energy levels are a great indicator that you’re on the right track. So let go of that scale and embrace the different metrics of success!

18. What’s the best time of day to work out?

Ah, the age-old question: “What’s the best time of day to work out?” Well, my fitness pals, the answer is…drumroll… it depends on your goals! If your main focus is to increase muscle mass and strength, studies suggest that working out in the afternoon or evening might give you an edge. This is when our body temperature is at its highest, which can enhance muscular performance. On the other hand, if your goal is to burn more calories and lose weight, morning workouts may be your best bet. Exercising on an empty stomach can tap into those fat stores, helping you shed those pesky pounds. So pick the time that aligns with your fitness goals and get ready to conquer your workout!

19. Can I still exercise if I have a busy schedule?

Oh, the dreaded busy schedule. But fear not, my time-strapped comrades, for there is always a way to sneak in some physical activity amidst the chaos. Even just 30 minutes of exercise can do wonders for your body and mind. Whether it’s a brisk walk during your lunch break, a quick HIIT session at home, or even a dance party in your living room (yes, I’m serious!), every little bit counts. Remember, consistency is key, so don’t beat yourself up if you miss a workout here and there. Simply get right back on track and keep moving forward on your fitness journey, one step (or dance move) at a time.

20. Is it okay a work out every now and then?

Oh, my friend, let me put your mind at ease – it is perfectly okay to work out every now and then. While consistency is important for making long-term progress, there’s no harm in occasionally indulging in a workout that’s less about burning calories and more about having fun. Variety is the spice of life, after all! So whether it’s that impromptu hiking trip or an energetic game of beach volleyball, these sporadic bursts of physical activity can still contribute to your overall fitness level. Plus, they can give you that much-needed boost of motivation to get back into the swing of things. So embrace the occasional workout and remind yourself that fitness is all about balance.

So, tell me friends:

What do you focus on more: fitness or nutrition?

How long are your workouts?

xo

Gina

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thankful

Hi friends! Happiest Thanksgiving to you. There is so much to be thankful for this year: especially family, friends, good health, and all of YOU. I’m so thankful for you each and every single day.

I don’t take a second of my *job* for granted, and I wake up each morning thrilled that I get to connect with you in this space. You’ve helped me create the positive, uplifting, encouraging lil spot of the internet it’s become. I get to support our family while being home with our babies, and while I could never define my ideal career, this is it.

Wishing you all a happy, healthy Thanksgiving, filled with fun times and memories, and lots of delicious food.

I’ll see you tomorrow!
xo

Gina

(+ the Pilot, Liv, and P)

Photo by Kristi Harris

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2023 Gift Guide for Holiday Hostesses (and under $50 faves!)

Sharing holiday hostess gifts and under $50 faves.

Hi friends! How’s the week treating you? I’m here getting ready and looking forward to our Arkansas trip this week.

Today, the gift guide fun continues with holiday gifts and under $50 faves. I know we all have a frenzy of holiday parties on the horizon, and for hostess gifts, I try to switch things up from the usual flowers or bottles of wine. (As someone who loves to host, these things are always appreciated and lovely, I just try to think of something a little different when I attend parties.)

Here are some of the fun hostess gifts I’ve found, plus some under $50 gift ideas if you’re searching for a smaller gift for a friend or family member.

2023 Gift Guide for Holiday Hostesses (and under $50 faves!)

Gifts for the hostess with the mostess:

– Mini hand creams

– Truffle salt

– Unique honey set

– Cute apron

– Ina Garten cookbook

– My favorite local candles. I LOOOOVE these candles for hostess gifts.

– This cute succulent gift box

– Cheeky kitchen towels. These are so fun.

– Mini oil dipper set

–Festive shot glasses

Under $50 gifts:

– Jade roller. Liv has borrowed mine…forever… but I’m a huge fan of this one for decreasing puffiness and waking me up.

–Sakara popcorn! We recently received some from the company and omggggggg it.s a dream. You can also use XOGINAH for 25% off right now.

-12 Days of Christmas dessert plates.

– Bombas socks or slippers. These have always been an easy holiday gift and everyone loves them. We LOVE the gripper slippers!

– Lounge pants for men

– These gorgeous mini stud earrings

– The BEST sleep mask. It’s a bit on the pricey side, but is incredible quality and washes really well. (I just hand wash in cold water, air dry,  and it looks new.)

–This cozy quarter-zip sweatshirt.

–Initial pendant necklace

– Pet print. Such an awesome way to honor someone’s furry BFF.

-This cute bubble headband. 

-These shorts pajamas.

–Crystal huggie hoops

–A perfect pom beanie

– Ribbed ballon sleeve sweater.

–A new Stanley. 

– A super cozy throw

So tell me, friends: what’s your go-to hostess gift?

What’s your favorite thing that you own that was under $50?

xo

Gina

More of this year’s gift guides:

For the Men

For Her

For the Kiddos

*Note: none of my gift guides are sponsored, and companies are not able to purchase spots on my gift guides. These are all items I curated myself and genuinely think they’d make awesome gifts for someone you love. Affiliate links are included, which don’t affect purchase price but enable me to earn a small kickback. Thank you so much for supporting this little blog and our family. <3

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My top five Beautycounter products (and why I love them)

Sharing my top five favorite beautycounter products and why I love using them in my routine. Their Black Friday promo is happening now; you can check out the goods here, and read on for a lil sneaky giveaway. 

Hi friends! How are ya? I hope you’re having a lovely morning so far! I have my last day of 1:1 calls and podcast interviews and then tomorrow is more low-key leading up to the holiday. I’d love to hear what you’re doing to celebrate Thanksgiving this year!

For today’s post, I wanted to share my current top five Beautycounter products. I haven’t posted much about Beautycounter this year, but I’ve still been working with the brand behind the scenes and it continues to be an incredible aspect of my online business. I love their products and mission, and now that Liv is getting older (and constantly scoping out my makeup drawer lol), I’m happy to know that these products are designed with safety and sustainability in mind.

Here are some of the things I love if you’re looking to treat yourself with their Black Friday promo. It’s 20% off sitewide, free shipping on orders over $50, and with orders over $150, you can choose a free gift from three options. All of the details are here!

My top five Beautycounter products (and why I love them)

(Skirt is here // similar sweater here)

Statement Maker Satin Lipstick

This continues to be my go-to lipstick. I have at least 8 of these scattered in my purses and in my makeup drawer. Captivating is my top color; it’s the perfect pinky nude. We essential *eat* our lipstick (gross but true) so I think this is an important one to source with good ingredients.

Each smooth stroke effortlessly glides over your lips, courtesy of our custom slimline PCR** design, leaving behind a satin finish with full-coverage color that endures. Beyond its striking appearance, this lipstick is enriched with ECOCERT-certified organic vanilla from Madagascar, imparting a delightful signature scent. Feel good about the color you wear, as this formula boasts lush ingredients like açai fruit oil, shea and mango butter, and conditioning waxes that ensure your lips remain soft.

All Bright C Serum

I noticed a difference in my skin immediately after I started using this. It makes it feel brighter and more awake. 🙂

This powerful concoction, featuring a robust 10% blend of two types of vitamin C, along with turmeric and camu camu, works wonders to instantly illuminate the skin and promote an even skin tone. Packed with antioxidants, this formula plays a crucial role in shielding the skin from the harmful impact of environmental stressors.

Clinically proven to:*

Even skin tone

Improve skin radiance/brightness

After eight weeks:**

100% said skin looked brighter

94% said it reduced the appearance of dark spots

97% said skin looked more youthful

94% said skin tone looked more even

*Based on a 32-subject clinical study after eight weeks.
**Based on a 32-subject consumer perception study after eight weeks of use.

Charcoal Mask

I use this the second I feel like I might get a pimple. For me, it gets rid of it by the next morning. It’s clarifying, helps to remove impurities from the skin, and makes my skin feel tight and super clean.

In just ten minutes, achieve a clarified complexion with this kaolin clay mask enriched with activated charcoal. This nutrient-rich formula purifies and balances, effectively absorbing excess oil and extracting impurities. With the added benefits of salicylic and lactic acids, experience a gentle exfoliation that leaves your skin looking smooth and polished while minimizing the appearance of pores. Ideal for those seeking relief from congestion and managing oily skin concerns.

Body Lotion

Selecting a safe body lotion is a crucial aspect of personal care, considering that our skin is the largest organ and acts as a permeable barrier to the external environment. The ingredients in body lotions can be absorbed by the skin, and therefore, it’s essential to choose products that prioritize safety. If you’re going to switch to safer products, I always recommend swapping body lotion first!

Our skin is not just a protective shield; it is highly absorbent. The ingredients present in body lotions can penetrate the skin and potentially enter our bloodstream, making it vital to be mindful of what we apply. Opting for a safe body lotion means choosing formulations that are free from harmful chemicals, toxins, and questionable additives.

Many conventional body lotions contain synthetic fragrances, parabens, phthalates, and other potentially harmful substances. Continuous exposure to these ingredients may contribute to skin irritation, allergies, and, in some cases, long-term health concerns. By choosing a safe body lotion, you minimize the risk of exposing your skin to these potential hazards.

This is one of the best ones I’ve tried. It’s super hydrating, has a lovely light scent, and is extra appreciated during the dry winter months. When you find yourself in need of a replenishment, our refills provide a convenient solution (and a nod to your eco-friendly choices). Simply recycle the aluminum bottle once it’s empty, and hold onto your pump – it effortlessly attaches to your refill bottle for a seamless experience.

AHA Smoothing Facial Mask 

This is one of our newer products that I feel like I can’t live without. It has tiny beads that excoriate the skin, and is a lovely, bouncy gel texture. It feels refreshing and hydrating.

This was designed to revive weary skin in a mere 10 minutes. The resilient gel formula combines a distinctive mix of chemical and physical exfoliants, including AHA glycolic acid and bamboo particles. Enhanced with skin-soothing saccharide isomerate for added hydration, it leaves your complexion irresistibly soft. Incorporate it into your routine up to twice a week for optimal results, and let your skin speak for itself.

Check it out here.

Have you tried anything from Beautycounter? What’s your favorite product? Leave it in the comments below and I’ll surprise someone from the comments with a product of their choice 😉 I’ll announce the winner in Friday Faves!

xo

Gina

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Row and strength combo workout (+ video tutorial)

Sharing a combination row and strength workout that you can do at home or take to your next gym workout. Our favorite rower for our home gym is here!

Hi friends! Happy Monday! How’s the morning going so far? I hope you had a great weekend. We finished decorating (just need the tree!), had an amazing dinner at Vivace, and got together with some friends. It’s also been rainy here and lovely. I hope you had a great weekend, too!

For today’s post, I wanted to pay a tribute to a fitness tool that we’ve added to our home gym and that we absolutely LOVE: the Aviron! (<— that it my affiliate link and they’re having a Black Friday promo right now! It’s their only sale so far this entire year.) You can check out my full review of Aviron here. Since we added it to our routine, it’s been so amazing to have for at-home rowing workouts, especially since we can stream Amazon, Netflix, Hulu, and play games. I watched half of Les Miserables while getting in an excellent cardio workout.

My all-time favorite way to use the rower is for combo strength and cardio. I’ll do sprints or drills on the rower and alternate with total body strength training moves. It’s also amazing that you can use the seat almost like a Pilates reformer; I’ll often use it for sliding side lunges and pikes.

Here’s a workout that I’ve been enjoying lately! Give this at whirl at home or at your next gym session. As always, talk with a doctor before making any fitness or nutrition changes. Modify as needed and honor your body.

Row and strength combo workout

You’ll complete three rounds of each circuit, separating each circuit with a rowing drill that will increase your heart rate and give you an awesome sweat.

The exercises:

Rowing warmup 5-7 minutes

Take this time to set up proper form, focus on your breath, and get your mindset in the game for a great workout. Play a song that will pump you up!

Circuit 1:

Biceps curl to overhead press x 10

Starting Position: Stand with feet shoulder-width apart, holding dumbbells by your sides.

Biceps Curl: Curl the weights toward your shoulders, keeping elbows close to your body.

Overhead Press: Press the weights overhead, fully extending your arms.

Return: Lower the weights back to shoulder height, then down to the starting position.

Repetition: Complete 10 controlled curls and presses.

Goblet squat x 12

Hold a Dumbbell: Hold a dumbbell close to your chest with both hands.

Feet Placement: Stand with feet shoulder-width apart.

Squat Down: Lower your body by bending at the hips and knees, keeping your chest up.

Depth: If you have the mobility, drop down until your elbows touch the inside of your knees.

Stand Up: Push through your heels to return to the starting position.

Repetition: Complete 12 squats with controlled movements.

Bent-over row x 10

Hold Dumbbells: Hinge at your hips, holding dumbbells in front of you with arms fully extended.

Row: Pull the weights toward your chest, squeezing your shoulder blades.

Elbows Close: Keep your elbows close to your body during the row.

Lower: Lower the weights back down with control.

Repetition: Complete 10 bent-over rows with proper form.

ROW: 500 meters

Setup: Sit on the rower with feet secured and grab the handle.

Drive: Push through your legs, then lean back, pulling the handle to your chest.

Return: Extend your arms, lean forward, and bend your knees to return to the starting position.

Distance: Row a total of 500 meters at a consistent pace.

Circuit 2:

Sliding lateral lunge x 10 each

Stand Tall: Place one foot on the rower, the other foot stationary.

Lateral Slide: Slide the foot on the rower out to the side, bending the knee.

Lunge: Lower your body into a side lunge, keeping the stationary knee slightly bent.

Return: Use the slider to pull your foot back to the starting position.

Repetition: Complete 10 lunges on each side.

Overhead triceps extension x 12

Hold Dumbbell: Hold a dumbbell overhead with both hands.

Elbows Bent: Lower the dumbbell behind your head by bending your elbows.

Extension: Straighten your arms, lifting the weight back overhead.

Repetition: Complete 12 controlled triceps extensions.

Weighted hip raise x 12

Lie Down: Lie on your back with knees bent and feet flat, holding a weight on your hips.

Raise Hips: Lift your hips toward the ceiling, squeezing your glutes at the top.

Lower: Lower your hips back down, maintaining control.

Repetition: Complete 12 weighted hip raises.

ROW 30 stroke sprint

Quick Strokes: Sit on the rower and row as fast as possible for 30 strokes.

Powerful Drive: Focus on a powerful leg drive and quick, controlled arm pulls.

Intensity: Sprint with maximum effort for the designated strokes.

Circuit 3:

Pike on the rower x 12

Plank Position: Start in a plank position with your feet on the rower.

Hip Raise: Lift your hips toward the ceiling, forming an inverted V.

Return: Lower your hips back to the plank position.

Repetition: Complete 12 pikes with controlled movements.

Push-up with leg raise x 12 total

Push-Up Position: Start in a plank position.

Push-Up: Perform a push-up, bending elbows back 45 degrees.

Leg Raise: Lift one leg off the ground, keeping it straight.

Alternate Legs: Alternate legs with each push-up.

Repetition: Complete 12 push-ups with leg raises.

Plank x 45 seconds

Plank Position: Hold a plank position with your body in a straight line.

Engage Core: Engage your core muscles and maintain a neutral spine.

Duration: Hold the plank position for 45 seconds, keeping good form.

ROW: 100m sprint

Quick Sprint: Row as fast as possible for 100 meters.

Efficient Strokes: Focus on powerful and efficient rowing strokes.

Intensity: Sprint with maximum effort for the designated distance.

Cool down: 5-7 minutes on the rower

Cool down! Breathe, row slowly, and let your heart rate decrease. Take your time.

Here’s a a handy graphic to pin or save on your phone:

and here’s a video tutorial!

If you’re not sure how to put all of your workouts into a solid plan, you can get my free guide on how to create a workout plan here.

Have a great day and I’ll see ya soon!
xoxo

Gina

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Exciting Cable Machine Exercises

Sharing some exciting exercises you can do with the cable machine.

Hi friends! How’s the day going? So happy you liked the chicken salad recipe!

So for today, let’s talk about this thing.

A long time ago, I wrote this post about the fairly intimidating cable machine. It kind of looks like a torture device. I also shared some of my favorite cable machine exercises.

I’ve found that it’s so easy to get into a gym routine and use the same tools for the same things. In order for me to really switch things up, I have to make a conscious effort. Today, per reader India’s request (thank you, India!) I thought I’d share some of the more unique uses for the cable machine.

Exciting Cable Machine Exercises

What Is A Cable Machine?

First of all, let’s go over the cable machine and what it is. It’s a piece of equipment (pic above) that you’ll see in almost every gym. The great thing about the cable machine is that it has adjustable pulleys so that you can target your entire body and do a variety of exercises. Pretty much any *traditional* strength training exercise can be done using the cable machine.

Are Cable Machines Effective

YES! You can adjust the resistance to make the exercise more challenging. With cable machines, you’re able to smoothly work through the fun range of motion for an exercise. I find that using this type of resistance encourages you to use your core to help stabilize. Make sure that you breathe as you brace your core and work through cable machine movements.

How To Use a Cable Machine

You’ll need to adjust the cable position, depending on the type of movement you plan to do. Overhead movements, like overhead triceps extensions and lat pulldowns, require the pulleys to be higher. Chest presses and flies require a mid-point setup. Deadlifts, biceps curls, and upright seated cable rows require a low setup.

Something to keep in mind: when you pull the prong out of the pulley system to slide it up or down, you’ll notice that the stack of weights for resistance will also move. An easy way to prevent this is to put your hand ON TOP of the stack of weights before adjusting the cable pulley. Keep your fingers away from the stack of weights. If it drops down, it can pinch your finger(s). If you need help with pulley setup, ask a trainer at your gym or studio and they will show you how to use it safely.

Here are some favorite exercises! I tried to choose exciting ones outside of the usual biceps curls, cable crossover,

Compound:

Squat and row

Source

Make sure to keep your weight in your heels and your chest lifted. Squeeze your shoulder blades as you exhale to rise, and row, bringing your arms in towards your torso.

Single arm cable chest press:

Source

This one works your chest muscles. Set a cable-station handle at shoulder height. Stand facing away from the weight stack and grab the handle with your right hand, palm facing down, elbow bent; extend your left arm in front of you. Step your right foot back into a split stance, knees bent (a). Brace your abs and forcefully drive the handle forward, while bringing your left elbow back (b). Do all reps, then switch sides and repeat.

Tips: Watch your front knee to make sure it doesn’t extend past your front toes and keep your chest lifted. You’ll really have to engage your core to keep the resistance from pulling you. Really work to keep your shoulders and hips in one straight line, parallel to the machine.

Upper body:

Bent over lat pull

Source

Set the pulley at shoulder height, or slightly above. Hold both handles with an overhead grip, and back away until your arms are straight. With your feet hip-width apart and knees slightly bent, lower your torso toward the floor and extend your arms past your head (a). Pull the handles toward you, bending your elbows out to the sides until your hands are next to your shoulders (b). Return to starting position. That’s one rep.

Make sure to keep your core pulled in, and exhale as you bend your arms.

Bent-over triceps kickback

Source

Use a dual cable station and hold the end of a cable in each hand. Stand back to put tension on the cables and bend your hips back until your torso is parallel to the floor. Keep your lower back flat and your chest up. Extend your elbows to drive the cables straight back behind you. Take three seconds to lower the weight and hold the bottom position for two seconds. Explosively extend your elbows on each rep.

Make sure to do this with control, especially as you lower the weights down. As you press the weights up and back, really think about squeezing your triceps to extend your arms as much as possible.

Cable front raises

Source

Set the cable at its lowest point and face away from the pulley. Grab the hand (straight bar or V-tope work well) and bring your torso upright so you are standing with good posture. Exhale to bring the handle up to shoulder height (lower than the photo above) and a slight bend at the elbows. Lower down with control before repeating.

Woodchops

Source

From Bodybuilding.com:

Connect a standard handle to a tower, and move the cable to the highest pulley position. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.

With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended. In one motion, pull the handle down and across your body to your front knee while rotating your torso. Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.

Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner. Repeat to failure. Then, reposition and repeat the same series of movements on the opposite side.

Tip: You will twist your entire body with this exercise, but really focus on getting maximal torso rotation and a strong clinch at the end of the movement. To ensure a good mind-muscle connection, keep your abs tense at all times.

Anti-rotation

Source

For this exercise, you’re engaging your core to prevent movement through the torso. Come onto hands and knees with the pulley at chest height. Kneel to the side of the machine and grab the handle with both hands. Bring your torso upright and hold the handle at your chest. Exhale to press it straight in front of your chest, and inhale to bring it back to center. Complete your reps before switching to the opposite side.

Reverse crunch

Source

For this exercise, you’ll have the pulley at its lowest position. Wrap the strap around your ankles. Exhale to bring your knees in towards your chest, gently lifting your hips off the floor. Lower down to repeat. Remember that we do not need to lift heavy with our abdominal muscles. Go for LIGHT resistance.

Single arm cable toe touch:

Source

Lie back with your left arm extended behind you holding a cable handle. Keep your right leg extended and elevated a few inches off of the floor and your left knee bent 90 degrees.
Lift your right leg and simultaneously crunch the cable up until your left hand touches your right shin.
Return your left arm and right leg to approximately six inches off of the floor. Repeat for two sets of 20 reps on each side.

Lower body:

Standing abduction

Source

The photo for this one is pretty straightforward. Make sure to lower the weight with control and keep your hips facing forward at all times. Avoid holding onto the machine for dear life; it’s just there for balance.

Cable deadlift

Source

Attach a rope handle to the low pulley of a cable machine. Grab an end of the rope attachment in each hand and stand with your back to the weight stack. Bend at your hips and knees and lower your torso until it’s at about a 45-degree angle to the floor (A). Thrust your hips forward and raise your torso back to the starting position (B).  That’s one rep.

Kneeling cable kickback

Source

For this one, the pulley will be at its lowest point. Keep both hips parallel to the floor, and really squeeze your glutes as you exhale to lift your leg. Lower down slowly with control.

How often do you use the cable machine in your training? Any favorite exercises? Or exercises you love to hate? 😉

Have a wonderful morning and I’ll see ya soon!

xoxo

Gina

More Focus On faves:

Tabata training

Step aerobics

Stability balls

Resistance bands

Don’t forget to check in with your Summer Shape-Up workouts! <3

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