Friday Faves

Helloooooo! Happy Friday! What are you up to this weekend? The kids are wrapping up their first half week of school and actually missing today because we’re off to San Diego! It’s Max’s Bar Mitzvah tomorrow (Betsy’s son! He’s like our lil nephew) so we couldn’t miss it. I’m so so excited to see them and enjoy a short weekend at one of our favorite spots. I hope you have a happy and fun weekend ahead!

Obligatory first day of school pic:

Also wanted to note here that I wrote, “To have a great year!” for their wish for the year, but they actually said, “For school to be over!” and “For school to be canceled” so there ya go.

I’ve been definitely looking forward to more of a routine around here (especially some block hours to get work stuff done!) but I really miss my little crew. We had the best summer together and it’s way too quiet without them here in the morning. I’m glad they’re having fun with their friends and seeing their amazing teachers again, but back to school season is always a little bittersweet.

Some exciting news on a personal level: I get to sing again! This is a bit random (I mean, what isn’t random about my life?) but I sing soprano with a local choir and our season was canceled in spring 2020 and all of last year. We’re finally having a season this year and I’m SO PUMPED ABOUT IT.

I was a bit nervous because we have a new director and he wanted to meet each of us individually before returning. It wasn’t a formal audition, but definitely felt like an audition, so I had a handful of vocal lessons with my coach to get back into things. I had to sing a bit of Beethoven’s 9th and ended up keeping my spot, so that’s a win. Choir was one of the things that really brought joy into my week and it felt like pure luxury to enjoy a hobby so much. I’m really thankful to have it back in my life after a long hiatus. If any Tucson friends want the info for some classical concerts coming up, I’d be happy to send the info along!

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

Friday Faves

Read, watch, listen:

Loved watching this home tour from Katy Bowman. Ready for the Pilot to raise his eyebrows when I say we should replace our seats with logs.

Definitely catch this guest post from the Pilot if you missed it!! I’m so so happy it was helpful for so many of you. Thank you for those who took the time to comment and send me a DM. I told the Pilot he’s taking over the blog loll. If you have any questions, please leave them in the comments section of his post and he’ll respond to your questions this weekend!

What are your daily rituals?

Just for a good chuckle.

Staying true to yourself.

Fitness + good eats:

So pumped that Sculpt Society created a referral program so I can share a discount code. You can use this link to get a 7-day free trial and 1 month free on the app. The classes are upbeat and fun, and the sculpt workouts are extremely challenging on the booty.

Latest Sakara meals! I knew we’d be busy with back to school craziness, so I planned my monthly delivery for this week. Everything was fresh and energizing as usual, but the stars of the show were the waffles (UGH so good!) and the pineapple upside down breakfast cake. You can check it out here and use XOGINAH for 20% off.

(This is Mediterranean chopped salad with pomegranate molasses vinaigrette)

Total body chair workout. I haven’t done a workout post in quite a while! Do you enjoy those types of posts or use those workouts? i’ll definitely have more capacity to record and take pics with the kiddos back in school, so please let me know if those posts are valuable for you.

Very cool that these findings support the current cardio guidelines (and this one included weightlifting in the mix for moderate activity!).

Fashion + beauty:

This everyday dress! I have quite a few colors and love that it’s flattering and you can dress it up or down. I usually pair it with these sneakers (a Vegas purchase).

This spray. I use this on any white shoes that we purchase for the kids. It helps keep them fresh and clean for a long time. This is an amazing find – I first bought it before our Disney World trip this time last year – and the girls’ shoes last so much longer.

Also can we please talk about #RushTok (Alabama Rush on TikTok)?! I’m 37 years old, have never been in a sorority, and I have been INVESTED in all of this. As someone who hates most of the current fashion trends, I feel like they’ve showcased a lot of gorgeous and more classic looks. I feel inspired to get some more bracelets to wear in a stack now, too. I showed a couple of videos to the Pilot (who went to Bama) and he was like, “Yep. This is all accurate.”

Any Beautycounter products you want to try? I have tons of samples to send out this month! Fill out this sample request form and we’ll get them on the way to ya.

Happy Friday, friends!
xo

Gina

The post Friday Faves appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/1ih37Nu
via IFTTT

Tips for anxious flyers (from a Pilot)

Sharing tips for my friends who are scared of flying, nervous, and anxious about air travel.. just like yours truly. I reached out to the Pilot to write a guest post, and am also sharing some of the tips I’ve picked up!

Friends out there know I hate to fly. They also find it ironic and hilarious that my husband is a pilot who loves to fly. All of these years later, he still gets disappointed when a flight is canceled. He still recaps his best flights to me (even when I zone out at the acronyms and hand signals #adhd). When we fly together, I feel so much less stressed. I know he could handle things if something went awry, and I can nudge him when I hear a sound and he tells me what it is. However, when I fly alone, I spend pretty much the entire time clutching the armrest, sweating profusely, and saying Hail, Mary over and over in my brain. (Unless there’s zero turbulence and I can read a book.)

On my last flight with the girls to Hawaii – it was just me solo- I was feeling particularly scared about flying over the ocean. The worst part is that I have to play it cool for them because I don’t want them to be nervous, too. The kids are traveling professionals; they watch a movie or play the Nintendo Switch and eat lots of snacks while we fly.

A couple of things helped me on this flight:

– Before boarding, I checked out the radar to see how many planes were in the air at that moment. It made me realize that my flight was so insignificant to the thousands that take off and land each day.

– Got this tip from the fear of flying Reddit page: pretend like you’re on a bus traveling safely from point A to point B. This helped so much!!

– I made sure I had lots of things to keep me distracted. I read an entire book on the way to Hawaii and it kept me engaged so I didn’t have time to think about the fact that I was in a metal box in the sky.

– Good ol’ CBD. I have it with me, and even if I don’t need to take it, it’s comforting to have on hand. (This is the one I use. Full transparency, I used to partner with them and am still an affiliate. My code FITNESSISTA still works for a discount!)

I asked the Pilot if he would help me with a guest post about tips for my fellow nervous flyers, and here’s what he wrote!

My real-life Top Gun 😉

Tips for anxious flyers (from a Pilot)

Good morning, friends. The Fitnessista has her hands full this morning, so the Pilot’s here with some tidbits to help anxious flyers. Let me begin by saying that these aren’t tips on how to be more zen during air travel. Suggestions for the best soothing music to listen to and which decaf herbal tea will best calm your nerves is a bit out of my lane. However, I’m happy to share a little peek behind the curtain of what’s happening during your flight to make you feel a little more at ease. If you’ve got nerves of steel and turbulence doesn’t bother you, then at least you can share this with your terrified seatmate who is white-knuckling the armrest on the wild ride that is the final approach into Vegas in the summer.

Emergency preparedness and simulations

I’ve flown small, maneuverable aircraft for the military and large, heavily-automated aircraft for a major airline. I’ve seen a lot over the past 19 years of professional aviation, and while there have been times when something unusual occurred that I hadn’t previously experienced, nothing surprised me. That’s because the training is just that good. Simulator events that train us to execute emergency procedures, on both the mil and legacy airline side, are nothing but a series of calamities, one after another, often compounded upon each other. The conditions such as weather and performance factors are often worst case scenarios. However, the expectation for the behavioral response in managing these disasters is calm and methodical. Pilots are faced with a countless variety of emergency situations until working the problem(s) becomes second nature. By the time I lost an engine in combat in 2009, it almost felt too easy because nothing else was going wrong. Fortunately, most of the time, we’re up there just monitoring the ride, sipping coffee, and planning the next phase of the flight (while enjoying the view, of course).

The real deal with turbulence and weird noises

So that’s the human factors side. Let’s talk about the aircraft themselves. What’s up with all those noises and bumps along the way? First of all, turbulence, those bumps you feel, are fine. They’re not going to hurt the plane. Pilots are constantly talking to air traffic control about what kind of “ride” the flight in front of it is having, and if another altitude is better, but that’s typically just for passenger comfort. The aircraft itself can take quite a beating. It’ll fly just fine through heavy rain/snow. It can be struck by lightning. It can fly on one engine to a suitable airport for a safe landing. She’s an engineering masterpiece.

So, let’s talk about the weird noises. Chances are, if you’re an anxious flyer, you’re hyper aware and pick up on everything little sound. I’m here to tell you, it’s okay. Engine spool up and deceleration are normal for all flight regimes, including immediately after takeoff. When you hear a sound like the wind is getting slightly louder and the airplane shakes a little bit, that’s just the speed brakes coming out. Speed brakes are generally used to meet speed restrictions on approach when the flight computer didn’t quit, perfectly calculate the descent point or when you need to slow down to put the flaps and gear out. I’ve used them on virtually every flight. Obviously, the landing gear coming down can be fairly loud. The loud clunk you hear afterwards is the gear doors closing. All the other weird sounds are likely just flight control surfaces like flaps, slats, and trim. No biggie.

Go-arounds

There are some things outside of a normal flight that can seem concerning on the surface, so let’s talk about those. Go-arounds. When the airplane appears to be ready to land, but at the last minute, the engines power up, and you’re pushed back in your seat as the aircraft begins to climb away. Yikes – that’s got to be bad right? Nope. Someone just made a very smart decision. A go-around can occur for a myriad of reasons:  previous landing aircraft too slow to clear the runway (or ATC didn’t provide proper spacing), the crosswinds exceeded their limitation, the aircraft wasn’t properly setup to land by a certain point, the pilots didn’t see required visual references to land due to weather, etc. The point is, someone checked their ego and made the difficult (but correct) decision to go around and that’s the kind of judgement you want on the flight deck.

It’s better to do that 5 times in a row than push a landing that doesn’t need to happen there. Pilots plan the fuel so that after a certain point, if they couldn’t land, they have enough fuel to get to their alternate destination which will have better conditions for landing. This may require the pilots to hold or orbit in one place for weather to clear and coordination to be completed, so don’t let that “idle” time worry you either.

Anyway, that’s the short list for now. I hope it gave you some reassurance about what’s happening the next time you fly. If you have any questions, leave them in the comments or message Gina, and I’ll do my best to answer them.

Until next time.

– The Pilot

The post Tips for anxious flyers (from a Pilot) appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/Tq2R4F6
via IFTTT

Ways to Boost Your Metabolism After 40

Sharing ways to boost your metabolism for my friends who are over 40, but these tips can absolutely help anyone who is trying to improve their metabolism.

Hi friends! How’s the day going so far? The kids are back in school this week (I can’t even believe it) so we’re finding our way into the new school/soccer/dance routine. Our internal clocks are still ticking at Hawaii time (3 hours earlier than it is here in AZ) so that first 6:30 wakeup is going to be REAL lol.

For today’s post, I’m sharing some ways to help boost your metabolism, especially if you’re over 40 (even in your 30s) and notice that results have slowed. Metabolism is the body’s natural process of turning food into energy and your metabolic rate can determine how quickly your body can burn calories. It also affects your body’s ability to lose or gain weight, and is affected by a variety of factors including a person’s age, body composition, hormones, thyroid function, sleep, and so much more. I’ll often hear friends and clients note that metabolism declines as you age, but there are ways you can boost (and repair) your metabolism after you hit the age of 40.

Friendly note here that if you suspect that your metabolism isn’t functioning the way it should (especially if you’re hitting all of the basics like fueling, sleep, hydration, stress management, and fitness), reach out to your health care provider for a personalized action plan. A functional practitioner will help you determine root cause and help you rebalance your body. This is not medical advice and intended for informational purposes only.

10 Ways To Boost Your Metabolism After 40

Strength train

Muscle is the best insurance policy for your metabolism. Muscle is *hungrier* than fat and since it has a higher caloric demand, it burns more calories than fat does at rest. Strength training can also help to protect bone density as we age, and from a functional standpoint, so many strength training exercises support our everyday movements as we age. If you don’t currently strength train, meet with a local certified personal trainer to develop a personalized strength routine. If you need help, I have a few 1:1 online fitness coaching spots open for fall! I’m happy to help ya accomplish your fitness and health goals. My application link is here.

Eat MORE

It may sound counterintuitive, but pretty much all of my nutrition clients need to eat more and increase their metabolic baseline following longterm dieting and deprivation. (Years ago, I was in this situation myself!) Each time you diet down to a certain weight, you may notice you regain the weight and that the results don’t last. Afterwards, you might even have to take more extreme measures to get the same results because the metabolic baseline has been decreased. The body wants to achieve homeostasis, so each time you cut your calories, it will decrease your metabolism to encourage your body to hold onto what it can. As your weight goes down, your calorie burn per day also goes down! If you know that you’re not currently eating enough to support your needs, try adding an additional 100 calories per day for a few weeks.

Work on stress management

Stress affects so many processes in the body, including immune system function, insulin sensitivity, fitness performance, mood, and hunger levels. Take steps to reduce your everyday stress, including taking time for yourself, meditation, walks in the sunshine, cultivating positive relationships, and hobbies! When we’re stressed, the body enters the sympathetic or flight or fight state. This is when we can do the bare minimum to survive, and fat burning is LOW on the priority ladder. When you can relax and bring your body into the parasympathetic or rest and digest state, this is our body has the capacity to do other things, like rebuild muscle and burn fat.

Sleep like it’s your job

ONE night of poor sleep can decrease our insulin sensitivity. Sleep is when the body repairs itself and if you have serious fat loss or body composition goals, make sleep high on your list. I have tons of tips for better sleep in this post!

Increase your daily steps and everyday activity

When women in their 40s notice that they’re gaining weight without making any changes to their nutrition or fitness habits, it’s sometimes because their daily activity has decreased. They’re sitting more and moving less. An easy way to combat this is to add at least one walk into your day. It’s also a great way to reset your mood and get in some sunshine and fresh air. Walking also has meditative properties. Find little ways to move more throughout the day and increase your NEAT (our non-exercise activity thermogenesis).

Add more fiber in your diet

Focus on fiber intake to help improve digestion, increase your micronutrients, and also help the body process hormones correctly. If we store too much estrogen in the body, this can lead to weight gain. Making sure that your digestion is on par is a great way for the body to remove excess estrogen.

Focus on water quality and reducing everyday toxins

As our body works to process the many toxins in our environment, this can lead to inflammation and affect our metabolism. Obviously, we can’t control every single toxin that we encounter in our lives, but I’m a big believer in controlling the variables we can control. A couple of simple ways: pay attention to ingredients in household products, beauty and skincare. Get a water filter for your house, or a countertop Berkey. (WE LOVE OUR BERKEY.) Pop filters on your shower head and bathtub.

Avoid drinking your calories

It’s easy to forget how many excess calories we can consume in our beverages, especially if you love sweetened coffee drinks, juices, kombucha, cocktails, and smoothies. While a little here and there isn’t a big deal, these things can add up if you’re trying to focus on improving your metabolic function. Focus on water, adrenal cocktails, and zero-calorie drinks (like herbal tea and coffee). Skip the energy drinks and soda.

Eat a variety of protein and track your protein intake

If you notice a decrease in lean muscle definition, pay attention to your protein intake. Aim for at least 4 palm-sized servings of protein per day (more or less depending on your age or goals). I like to hit at least 100g of protein per day. Vary the types of protein in your diet to diversify the nutrients, and don’t forget about fattier cuts of meat (chicken thighs, steak), eggs, fish, shellfish, or anything you particularly enjoy. We need enough protein to build and retain muscle, especially as we age.

Find a health-minded community or tribe in your area

When you feel like you’re losing your mojo, surround yourself with people who have similar goals as you. Community can make an enormous difference as we work towards our goals. Find a local gym, mom group, hiking group, running group, etc. that you can connect with for in-person support. The online world can give you lots of support, too, including this little spot on the internet right here. 🙂

So tell me, friends: how do you get more everyday activity into your life? I LOVE my daily walks with Maisey, and gardening outside is a great way for me to get some sun and extra movement. Laundry is my least favorite everyday activity, but definitely increases my step count 😉

xoxo

Gina

The post Ways to Boost Your Metabolism After 40 appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/h0AS34a
via IFTTT

The Undiagnosed Chronic Gut and Liver Issues with Sinclair Kennally

The Undiagnosed Chronic Gut and Liver Issues with Sinclair Kennally

1 in 6 Americans have chronic gut issues!  Gut health is becoming discussed more and more, but why? Sinclair Kennally shares her incredible story in this episode about how she was able to finally uncover why she was having so many health issues, even though she thought she was living a healthy lifestyle. Natalie Jill & Sinclair dive deep on this topic in this episode and why it’s so important to be your own health advocate.

Did you know that tap water is the biggest baddest we face? And that in California, the radiation in water has 10x in the last 5 years?! You can see how bad your local tap water is HERE. Sinclair very highly recommends distilling your own water (not buying it at the store pre-distilled) and then adding in predigested trace minerals.

Here’s another shocking fact: 80% of women over 40 have TOXIC, SLUGGISH bile! Yikes. That’s 4 in 5 women! And that’s the precursor to non-alcoholic fatty liver disease — which affects 1 in 5 women!

Sinclair Kennally, CNHP, CNC, is a former chronic illness patient turned health activist. As an award-winning expert on chronic digestive illnesses, CEO of DetoxRejuveNation.com, and host of Your Health Reset Podcast, she’s on a mission to help people discover the real reasons behind their health issues, and take their power back.

 

In this episode, you will learn:

• First steps to take to figure out your gut health
• What are toxic things to avoid
• Benefits of managing your guy & liver health first

The post The Undiagnosed Chronic Gut and Liver Issues with Sinclair Kennally appeared first on Natalie Jill Fitness.

from Natalie Jill Fitness https://ift.tt/gbzCYwl
via IFTTT

Our Waikiki Recap (+ what to do and where to stay)

Hi friends! I’ve missed you! This is the longest I’ve been away from blogging for a long time, but I’m back now and excited to chat with you. I hope you had a wonderful weekend and that those of my parent friends with kids heading back to school have an amazing week.

We’re back from Hawaii and I have so much to say. It was our first time in Oahu, and it was seriously the most magical, beautiful, relaxing trip. I feel so refreshed and my heart is very happy after a week away. It’s been a whirlwind couple of months (Vegas, staycation, dance competitions, family in town, and then our entire family got sick) and this was the perfect way to cap off an awesome summer.

I’m excited to share a recap from our trip, some of the adventures we enjoyed, and some of the food we ate!

The FOOD. It was everything.. and I’m still having malasada withdrawals….

(These are the malasadas from Duke’s Market, which we had a few times. They’re made from rice flour, slightly crunchy on the outside, soft and chewy on the inside. The purple ube one was my fave, followed by the haupia filled one. Haupia is a gorgeous coconut custard. #2 on the list of best donuts in my life)

One of the best parts is that my mom was able to join us! The Pilot had to work some of the days we were there, so we asked if we could fly her out to join us. We were all so pumped that she was able to make it and we had the best time with her there.

Our Waikiki Recap (+ what to do and where to stay)

Waikiki adventures:

Beach days

I knew that the kids would be happier just going to the beach than planning excursions with lots of travel time, and that was exactly correct. Also, for many of the snorkeling or sea turtle adventures, you need to be 10, so P isn’t quite there yet. The kids were perfectly content swimming in the waves and building sand castles for hours, so that’s exactly what we did. A huge advantage is that we were still on Tucson time, so we woke up super early the first few days and could rent two lounge chairs and an umbrella in the front. (For the day, it’s around $88.) I’d recommend getting in line by 7:30 or 8am for a good spot.

Paradise Cove Luau

The luau was incredible. I was wondering how the kids would hang since it’s a longer event (you get there around 4:30 and leave around 9pm) and they were captivated the entire time. This particular luau had lots of activities in various spots around the property, including canoe rides, spear throwing, photos with birds, and crafts. They had the Inu ceremony (where the unveiled the pig, which had been cooking underground), multiple artists and dancers, and then the full show, with hula dancers, singing, and fire dancing. The girls’ jaws were on the floor the entire time, and they’ve been taking about it all weekend.

As far as the food goes, I would give it a solid C-. When I read the reviews online, the food reviews were iffy, but this was one of the only luaus close by that wasn’t fully booked, so I went for it. It was ok; just mass produced and didn’t feel as special as the other meals we enjoyed in Honolulu. (Like the frozen veggies that were simply reheated.) The fish and chicken were great, they had a couple of salads (pasta salad broccoli and crab salad, three bean salad), rice, rolls, haupia (my fave), fruit, and cupcakes. The girls loved it and all of the adults agreed that it was ok. The drinks were… not good. Save your money on the drinks haha.

(Retro Hawaiian dress!)

All in all, the entertainment made it totally worth it. We loved the show and the entire experience. If you go, I recommend the Orchid package. The seating is right in the middle (so you can see well) and it’s fun getting a lei and drink when you arrive. (P was like, “That place was so fancy. They gave me a punch when we got there and I loved it.”)

Hiking Diamond Head Crater

This was one of my highlights of the trip! I feel like hiking is the best way to explore a new place, and this particular hike had excellent reviews. It’s about 1.8 miles out and back, with sweeping views of Honolulu, the ocean, and you’re on top of a crater!

There’s also a cave, which was a huge hit with the girls. The whole thing took us about an hour and 10 minutes, with lots of water breaks and time to stop and enjoy the view at the top. You need reservations in advance, just a heads up. You pick your time slot, pay for entrance and parking online (or you can Uber there), and the guard gate will scan the QR code from your phone.

Kid City Adventures

The kids went wild here and I WISH we had something like this in Tucson. If you’re visiting Honolulu with kids (any age, from toddlers to 11 or so), definitely make a stop here. It was raining one afternoon and a quick google search led me to this treasure. It’s a two-story indoor playground, with obstacle course, trampolines, a sand play table, imaginative play area, ball pit, Legos, a huge water play area, and it’s SO clean and beautiful. I reserved a two hour spot for the girls and they begged to go back every day!! Also: they have amazing massage chairs for the adults. My mom and I enjoyed 15 minutes of shiatsu bliss.

*Tip: make a reservation online. Kids can be barefoot or in grippy socks, and adults have to be in socks.

One more little note/tip: this booster seat is my fave for travel. It fits in my backpack and inflates easily for an Uber ride. I brought it with us on the plane in case we got stranded anywhere on the way, and it was so much more convenient than toting around a full booster seat.

Pearl Harbor

We visited Pearl Harbor and also had a fantastic tour guide aka the Pilot who explained the background about the various sites. He even shared some really interesting facts about what occurred that day, and while it was a somber experience, I’m glad the girls were able to visit and learn about the history behind it.

(Banana print top with these shorts <– on sale. Also I found P’s APL slides at Nordstrom Rack for $40! I was pumped.)

Standout meals in Waikiki:

Tommy Bahama

This was our first *real* meal in Oahu and it did not disappoint! They’re an in-house farm-to-table restaurant, using local ingredients and making everything in house (even all of the sauces). We had coconut shrimp, chips with guac and salsa, and I had the steak salad for my entree. The dessert (a chocolate caramel tart) was everything and the Mai Tai was one of my favorites from the trip. 10/10 recommend.

A House without a Key

This is such a special spot and I’d love to make it back here. We sat outside, surrounded by the ocean and lush grass, an enormous tree, and enjoyed live music and hula dancing with our meal. The service was AMAZING – everything was so fast and perfectly prepared- and I was blown away by this meal.

We had the coconut shrimp for an appetizer, I had the sea bass (with a miso ginger broth and veggies, with purple sweet potato) for my entree, and shared coconut cake for dessert. Highly, highly recommend, especially for more of a date night or special occasion spot.

(dress is here)

Poke Fix

We had many poke bowls while in Waikiki (P wanted one every day, so I joined her!), and this is the #1 spot. The Pilot scoped it out before we got there and found this amazing poke bowl place, which has pickled garlic, kimchi, super fresh fish, and if you get salad greens instead of rice, they top it with a lovely ginger dressing. The girl working there put so much care into making the poke bowls, and everything was SO fresh and good.

I’m salivating looking at this pic right now.

Hula Grill

We had this for a more casual dinner, and enjoyed our spot on the patio, overlooking the Outrigger pool and the beach! Everything was amazing, and this was my mom’s #1 Mai Tai pick.

Alo Cafe

This was another spot the Pilot found before we got there for the best acai bowls, and they make their peanut butter in house. It was EVERYTHING. All of the acai bowls in Tucson will be blah and sad from now on.

Duke’s Market

Duke’s was right down the street from our hotel, and we went many times. They have the fresh malasadas in the morning, incredible coffee, pastries, and quick bites, like salads, wraps, masubi, and breakfast options. We had fried rice with over easy eggs on top one morning, and I also tried a veggie omelet with potatoes. This is the spot if you’re looking for a quick bite, or even want some more convenience type options (like drinks, fresh fruit, anything you may have forgotten).

Marakume Udon

This udon restaurant has a line out the door, at least 15 people long, from the time it opens until the time it closes. It’s for a good reason, too. They make the udon noodles fresh in-house, and the broth is one of the best things I’ve ever tasted. You can get your noodle bowl a variety of ways, with different sauces, meat options, eggs, and toppings.

The best pro tip I received from a friend: order your food online directly from the website. Don’t even wait in line. Your meal will be ready on a rack in the back towards the kitchen and you don’t have to wait! We got ours to-go and had a picnic lunch in the hotel.

Our hotel:

Beachcomber by Outrigger

This was booked through the Pilot’s work and we all loved the vibe and central location. It had a gorgeous pool, was super clean and cute, and you could see the nightly luau at the International Marketplace from our balcony. They also had laundry which was highly appreciated, as most of our clothes were drenched and covered in sand each day.

After exploring and checking out some of the nearby hotels, I’d love to stay at Moana Surfrider, Halekulani, or Aulani next time. (I was supposed to visit Aulani for a work trip years ago and still want to make it one of these days!)

(Pineapple dress is an old one from Rails)

My thoughts on staying in Waikiki:

I remember last time we went to Hawaii, and I was researching which island to visit and where to stay, and I saw so much Waikiki bashing. “It’s too busy.” “It’s too touristy.” It did not feel too busy to me and was no different than visiting Orlando or Las Vegas.

Also… I am a tourist. Obviously I’m not going to fly across the ocean to dine at Cheesecake Factory (give me all the local spots!), but if you plop me in a spot that’s surrounded by awesome restaurants and shopping, this makes me happy. I feel like when we plan certain vacations to get away from everyone, I wouldn’t want something like this – Sedona is more of an escape spot for us – but in this case, I loved the fact that there were people around, music playing constantly, and a bigger city feel.

The next few weeks are going to be busy with return to competitive dance for Liv, soccer and horseback riding for P, my high season on the blog and with coaching, and the kids going back to school. I’ll definitely be thinking of happy Hawaii memories, poke bowls and beach days when things feel overwhelming. It was a lovely trip with my favorite people. 🙂

I hope you have a happy Monday and I’ll see ya soon!

Have you visited Hawaii? What are some of your must-dos?

What’s on your vacation list right now?

xoxo

Gina

The post Our Waikiki Recap (+ what to do and where to stay) appeared first on The Fitnessista.

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

What Lab Testing Should We Do in Midlife

What Lab Testing Should We Do in Midlife

Things Recommended to Get Tested For 

Did you know that up to 30% of the U.S. population has metabolic syndrome? Some markers we can test for metabolic derangement/disorder include increased waist circumference, glucose dysregulation, increased triglycerides, and low HDL – including your ability to manage your sugar levels, the amount of cholesterol in circulation – which are a marker for your risk of developing cardiovascular disease (heart attacks, strokes, etc.)  To play safe, everyone, especially when you have a history of heart disease in your family, should test. And honestly, the sooner, the better. 

Optimal vs. Traditional Levels

Depending on where you get your labs, ranges can be huge. However, it is scientifically backed that we see a lot more improvement in overall health with a narrow range of labs. If you’re working in the ER and just need to be stable, numbers are one thing, while if you’re trying to OPTIMIZE yourself, the number is another. Sometimes you might be at the high end of a traditional “normal” or “stable” level, but in reality, that number is way off the charts for what is optimal – especially optimal for reducing the risk of cardiovascular disease and best optimizing hormones. 

GET YOUR OWN LABS HERE and use code NATALIEJILL to save 10% on your first lab!

 

Hormones and Lifestyle

In mid-life it’s so common for women to say things like “I’m so tired” or “I’m fatigued” or “Something is off” – “it must be my hormones!” And it’s common for women to say these things even BEFORE they clean up their diet, and start moving their bodies, and actually taking care of themselves. Your lifestyle should be your foundation of success – before any kind of supplementation or pharmacological treatment. 

1. Nutrition
2. Sleep
3. Exercise
4. Stress Management 

 

Addressing these (barring from some genetic abnormalities) can most often control these markers and you may not need pharmacological treatment. However, for some, doing both simultaneously is the right answer. 

However, yes, hormones and female physiology DO matter and can play a part. Through our typical 28 day cycle hormones shift, and some of us are in fact more sensitive to that. But even still, it’s important that you dial everything else in first (your lifestyle foundation) before you can attribute everything to hormones! If you are pre-menopause, peri-menopause, or post-menopause, it’s increasingly more important for you to test your hormones.  

How Do I Get Tested?

Call me crazy, but remember, I lost my dad to a heart attack at a young age and I’ve got a lot of things that run in the family – so I personally test every 90 days.

Hormonal diagnostic labs to check your bio-markers for deficiencies so that you can get in balance and feel like yourself again. A thorough video call lab session is included where you will review the analysis and MOST importantly, provide you with simple tweaks and solutions to improve how you function and feel. This can likely result in a metabolic boost, increased libido, mood, cognitive health, improved skin texture, and more! We provide individual care for maximal results all within the comfort of your home.

Marek is a tele-health platform built on streamlining health optimization. They use preventative medicine and evidence-based treatment plans to get you the results you want!

Over my time working with doctors and all the conversations I’ve had, Marek Health and I designed MY ideal panel of testing for you if you’re a woman in your 40’s, 50’s, 60’s, and beyond! 

GET YOUR OWN LABS HERE and use code NATALIEJILL to save 10% on your first lab!

You can order these tests from the comfort of your own home AND they were kind enough to give me a discount code for you on your first lab!  My suggested hormone testing panel will tell you exactly what you need to know about your health markers to bring you health solutions. GET STARTED HERE and use code NATALIEJILL to save 10% on your first lab!

 

To watch a recent interview I did with them go HERE

 

The post What Lab Testing Should We Do in Midlife appeared first on Natalie Jill Fitness.

from Natalie Jill Fitness https://ift.tt/rC6Nx3O
via IFTTT

How to teach kids about nutrition

Sharing some ideas on how to set healthy examples for kids, teach them about health, and get them excited about nutrition.

Hi friends! How’s the week going? We’re having the dreamiest time in Hawaii; I never want to leave.

For today’s post, I’m answering a reader’s request about teaching kids about nutrition and setting a healthy example for kids as they grow up. While I’m not an expert in this (please keep in mind that I’m NOT an RD), it’s been important to me to model healthy behaviors our babies can keep for life. In today’s post, I’m sharing some of the things that have worked for us, and as always, I love hearing your input, too!

How to teach kids about nutrition

Show, don’t tell

This is my #1 tip and I could probably just end this post here. A lot of the things the kids know about nutrition, they’ve learned from watching us and how we eat, how we plan our meals, and how we shop. I don’t have to really “tell” them anything; kids are little sponges and are always soaking up information from the world around them.

I love the fact that our kiddos are adventurous eaters who seem to enjoy food as much as we do. They’re not picky and will try anything, and while they each have a giant sweet tooth (I do, too!), they also enjoy lots of fresh produce, protein, healthy fats, and nutrient-dense starches on their plates. One of my biggest goals for nutrition for the girls was to teach them about balance, which they can only learn if I model that myself. I’ll have a giant salad, but I’ll also have a cupcake or ice cream with them, and it’s no big deal. We order Domino’s pizza (they love it) and get donuts weekly. I never want anything to be *weird* or forbidden, and they know that we focus on colorful, fresh foods from the earth + room for the soul-hugging stuff in there, too.

(Their favorite snack: smoked oysters and skinless/bonless sardines. They eat them straight-up out of the can.)

This can be hard if you’ve grown up with a tricky relationship with food, but remember that kids are always watching. Enjoy treats guilt-free and don’t talk about how food affects your physical appearance. Instead, you can say things like, “I’m going to have so much energy after this salad” or “soup always makes me feel better when I’m under the weather.” Or, you could also say nothing. I find that whatever I’m eating, the girls want to eat, too. I’ll often make my portions larger because I know at least half will be “tasted.”

Eat the rainbow

I don’t think kids *need* to know the vitamin, mineral content, or macro balance of their foods. Instead, they can focus on eating the rainbow. You can ask them, “Hey, did you have anything green yet today? Do you want salad, broccoli, or zucchini with dinner?” “How many colors of the rainbow can we put on our plate for lunch?”

Having a little garden has encouraged them to try new things, too. They love going outside to pick carrots, bell peppers, or salad greens. (We have melons growing right now, too!)

Give them freedom within parameters

For this one, if I know they’ve already had more sugar during the day (like a boba tea AND an ice cream at the pool), I’ll give them some more nutrient-dense choices for other meals. “Hey, do you want chicken or fish tonight?” “What veggies or fruits do you want with your meal?” The girls know that for every meal they’ll get a few constants: a protein, a starch, a healthy fat, and always a fruit or veggie (usually both with lunch and dinner). I hope that by setting up our meals this way, they’ll inherently know how to balance a plate when they get older.

Let them go shopping with you and choose new produce options

This is definitely the most fun one! Whenever we go to the store or put in an online grocery order, I let the girls each pick a new fruit or vegetable. They often surprise me with their choices and we’ve been able to discover new things this way. This makes them excited to try these new options, and I find that it also keeps us out of the monotony of having the same fruits and veggies in our rotation. It’s also fun to take them to the farmer’s market and pick out some new finds that feel exciting to them.

Involve them in the cooking process

Kids are ALWAYS more excited to eat when they helped to prepare the meal. For our dinners, I try to find age-appropriate ways to let them help, whether it’s peeling carrots, putting a salad kit together (P can do the whole thing from start to finish), washing and seasoning vegetables, harvesting herbs or greens from the garden, measuring ingredients, or chopping (with supervision the whole time, obvs). Cooking with them usually takes a tiiiiiny bit longer, but it’s totally worth it. I want them to enjoy cooking and it’s another way that we can enjoy time together. If you’re looking for a kid-friendly cookbook, the girls LOVE this one. (Liv recently told me it’s “too easy” for her, so we’re looking for a new one!)

So, tell me, friends: what habits are you trying to set up for your kids as they grow? What are some resources that have helped you?

How do you involve kids in the cooking process?

xoxo

Gina

The post How to teach kids about nutrition appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/g8CQ4u5
via IFTTT