Feeling Stuck in Your Fitness Journey? Here’s What Actually Moves the Needle

The first time I counted my macros, I think I lasted six hours.

I was 18 years old and bitten by the nutrition bug. I didn’t just want to go deep on being healthier — I wanted to be perfect.

Back then, there weren’t apps. Just online tools that now feel laughable by today’s standards. But I used those tools, studied every label, and weighed out my oats like a scientist trying to cure a disease.

By lunch, I was stressed. By dinner, I was doubting whether the banana I added to my protein shake needed to be logged in grams or slices. By 9 p.m., I was elbow-deep in wondering what time I had to wake up to drink protein and prevent catabolism.

This might sound like satire, but it was my life. And I was convinced this was the necessary path to better health, more muscle, and less fat.

Precision. Perfection. Pressure.

But the harder I tried to get it all “right,” the more I lost sight of the point.

I wasn’t trying to become a food tracker or a bodybuilder where the margin of error is so slight that indistinguishable changes determine winners and losers.

I was trying to become healthier. Ok, maybe I was trying to look good naked too. But I had no delusions about my goals. I was delusional about how many details I had to master to achieve them.

Why You Feel Stuck in Your Fitness Journey

If you’ve ever felt stuck in your fitness journey — like you’re trying hard but not making progress — you’re not alone.

Most people I meet who want to improve their health don’t fail because they’re lazy or undisciplined. They fail because they’re overwhelmed.

I won’t completely slam biohacking. If it helps you, great. I’m a bottom-line guy: if something helps you, even if I don’t believe in it, it did its job.

But biohacking specializes in fear, anxiety, and overthinking. It makes you stress every decision and uses complication to feign effectiveness.

They’re majoring in the minor.

Even people who don’t identify as biohackers fall into the trap of over-optimizing:

• Should I do fasted cardio or eat first?
• Is creatine OK if I’m not trying to bulk?
• Do I need eight hours of sleep, or can I get by on seven?
• Is oat milk inflammatory?
• How many reps are optimal for hypertrophy?

These questions do matter. But they don’t matter yet.

When you’re feeling stuck in your fitness journey, it’s often because you’re chasing the perfect plan instead of building the habit of showing up.

We overthink because we care. We want to do things the right way, the best way, the most efficient way. But overthinking is a clever form of resistance. It feels like work. It feels like progress. But it’s usually procrastination in disguise.

When you’re carrying the weight of trying to optimize everything, you stop moving. You doubt your decisions. You hesitate. And in the hesitation, you lose momentum.

It’s like standing at the edge of a pool debating the best angle to dive in — while everyone else is already doing laps.

Simplify First. Optimize Later.

So, what should you focus on?

Ask yourself: What’s the big thing I’m actually trying to do?

If your goal is to get stronger, then the most important thing is to show up and train at least 2 to 3 times per week and add a little more weight each workout. It’s not about choosing between 4 sets of 8 or 5 sets of 5. It’s about progression. If you’re not lifting more, then something is wrong. Strength is easy to measure. You either see it or you don’t.

If your goal is fat loss, then consistency with meals, portion control, and managing hunger will move the needle more than wondering whether your post-workout snack should be whey or casein. Many diets work. But if your body isn’t changing — if your clothes aren’t fitting differently, or the scale isn’t moving — it’s time to simplify.

If your goal is better health, then drinking more water, walking daily, managing stress, connecting with friends, and getting decent sleep will serve you better than chasing the best probiotic strain or taking out a loan for a full-body scan.

Don’t confuse detail with depth.

Trade Perfection for Progress

Instead of chasing perfection, ask what’s getting in the way of consistency.

• Is it decision fatigue at night that leads to overeating?
• A workout that’s too complex, so you skip it altogether?
• A nutrition plan that requires spreadsheets and measuring cups?

Simplify. Shrink the task. Choose the next obvious step, and do that.

Because no amount of health knowledge matters if it doesn’t lead to consistent action.

Your health doesn’t require precision. It requires permission — permission to not have all the answers before you begin.

So stop trying to get it all right.

You don’t need to earn your progress through struggle. You earn it by showing up again tomorrow.

Let that be enough.

Final Thought: What to Do When You’re Stuck

If you’re feeling stuck in your fitness journey, ask yourself: What’s one thing I can do today that’s easier than what I’ve been trying?

Start there.

Then keep going. Keep checking in on your progress. Ask how it feels. Ask whether it’s sustainable and repeatable.

If you’re seeing changes — in how you feel, how you look, or how you show up — then you’re on the right track.

And there’s no need to overthink it.

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Benefits of a Sauna Post Workout

Sharing my thoughts on using a sauna post workout. If you’re looking for the perfect portable option, check out my favorite sauna blanket. Use the code FITNESSISTA15 for 15% off. 

Hi friends! How are you? I hope that you’re enjoying the morning!! We’re off on some adventures – I’ll share the fun on IG stories- and I have some client calls booked later today.

Today, I wanted to talk about cozy sauna goodness. One of the things I’ve missed during our trip is my beloved sauna blanket and I’m so pumped to use it again!

As you guys know, working out is one of the best things you can do for your health. It strengthens your muscles, supports heart health, boosts mood, and helps manage weight. But what you do after a workout can be just as important as the workout itself. One practice that’s been gaining popularity over the past few years is hitting the sauna post workout.

Whether you’re using a regular sauna or an infrared sauna, taking time to sweat it out can amplify your recovery and wellness. I’m going to chat about about some of the ways a sauna after a workout can support your body, boost muscle recovery, and help you feel amaaaaaazing.

10 Benefits Of A Sauna Post Workout

Before we dive into the benefits, let’s quickly talk about how saunas actually work. Understanding the science can help you appreciate just how effective sauna bathing can be.

What Is A Sauna

A sauna is a small heated room or enclosed space designed to raise your core temperature through dry or humid heat. There are several types of saunas, including traditional dry saunas, steam saunas, and infrared saunas, which use light to heat the body directly. Check out this podcast episode about the benefits of sauna.

Saunas have been used for centuries in cultures around the world to promote relaxation, detoxification, and overall health.

How Does A Sauna Work

During a sauna session, your body is exposed to high heat (usually between 150°F and 195°F in traditional saunas, or lower temps in infrared saunas). This heat causes your heart rate to increase and your blood vessels to dilate, which leads to increased blood flow.

You also start sweating a lot, which can help flush toxins, support skin health, and regulate internal temperature. Your body reacts similarly to moderate cardiovascular exercise, which is why some of the benefits overlap with working out itself.

It’s important to stay hydrated and to be aware of the risks of using a sauna (especially if you have a health condition like heart disease or low blood pressure). Always listen to your body and start slow. Of course, ask a doctor before implementing sauna into your health routine.

What Are The Benefits Of A Sauna After A Workout

1. Reduces Muscle Soreness

Post-workout soreness can make it hard to stay consistent. Studies have shown that using a sauna after exercise can help reduce muscle soreness by increasing circulation and speeding up the removal of lactic acid buildup.

2. Enhances Muscle Recovery

When your body is warm and blood flow increases, nutrients and oxygen are delivered more efficiently to your muscles. This helps accelerate muscle recovery and healing so you can get back to your workouts faster.

3. Supports Heart Health

The increased heart rate and blood flow during sauna bathing mimic light cardiovascular exercise. Over time, regular use can support heart health, improve blood pressure, and promote better circulation.

4. Boosts Detoxification

While your liver and kidneys do the heavy lifting for detox, sweating a lot can help your body eliminate certain heavy metals and toxins. A sauna session can support your natural detox pathways.

5. Improves Skin Health

The heavy sweating that happens in the sauna helps unclog pores and can improve the appearance of your skin. I feel like my skin is clearer and more radiant with regular sauna use.

6. Lowers Stress and Promotes Relaxation

Heat helps relax the muscles and calm the nervous system, helping to reduce stress and promote a sense of well-being. A post-workout sauna can become part of your mindfulness routine.

7. Boosts Mood Through Endorphin Release

Just like exercise, heat exposure can stimulate the release of endorphins – the body’s natural feel-good chemicals. This can help combat post-workout fatigue and support mental health.

8. Enhances Sleep Quality

20 minutes in the sauna after a workout can help lower cortisol levels and prep your body for rest. Many people find they sleep more deeply and wake up feeling more refreshed. I sleep like a baby after using the sauna blanket!

9. Increases Flexibility

Saunas warm the muscles and joints, which can help increase flexibility and range of motion. If you stretch after your sauna session, you may find you can go deeper into poses with more ease. It’s kind of like when you take a hot yoga class and feel much more flexible than usual.

10. Encourages Consistency with Recovery

Having a post-workout ritual like sauna time helps create structure and motivation. When you feel better faster, it’s easier to stay motivated and maintain a regular workout routine.

If you’re not near a traditional sauna, I highly recommend checking out this sauna blanket (code FITNESSISTA15) as an at-home option. I use mine regularly and love the convenience of getting the benefits without leaving the house.

And don’t forget: always follow your sauna session with proper hydration and one of these healthy post workout snacks to support recovery!

As with any wellness practice, consistency matters. Start with just a few sessions a week and listen to your body. And always consult your doctor if you have a health condition before jumping in.

So friends: are you a sauna fan? When do you typically use it in your routine?

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my Spanish journey

Sharing more about how I’ve been working on Spanish over the past couple of years and what has helped me the most. Spoiler: Duolingo did nada for me.

Hi friends! How are you? I hope that you’re having a lovely morning. We did a waterpark and theme park yesterday, so I have a feeling today will be a little more low-key.

Now that we’re heading into our 4th week in Spain, I figured I’d do a little update on my Spanish journey and some of the things that have helped me the most. I think that as an adult, it’s so important to be a *beginner* at things; to challenge your brain in a new way and try out the hobbies and activities you’ve always wanted to do, even if you’re not good at first. I know many of my friends out there have a goal of learning a new language, so I hope this post is helpful! I’d also love to hear any strategies that have worked for you.

My Spanish journey

A little background:

– Growing up, my mom’s side of the family often spoke Spanish. Because of this, I’ve always been able to understand it, but never spoke it. I would do the thing where my family would ask me something in Spanish, and I’d respond in English. When people would speak Spanish around me, I knew what was going on, but didn’t contribute to the conversation.

– I took Spanish classes in elementary and middle school (super basic stuff) and minored in Spanish in college. I thought that it would be my chance to feel fully confident and fluent in Spanish. I wrote essays, read novels, analyzed poetry, but maybe spent 5% of the time in my college Spanish classes actually SPEAKING Spanish. So once again, it just solidified my understanding, gave me the ability to write and read in Spanish, but didn’t really get me to my goal of feeling confident speaking.

– A couple of years ago, I decided that I was going to start practicing again and really get the hang of things. We love to travel, I love to be able to interact with people in different locations, so it became really important to me. Some of our closest friends are Colombian, and they have friends who speak Spanish, so I wanted to be able to contribute and feel more comfortable with speaking. Also, I would like to start working with IHP clients in Spanish starting early next year.

I tried a few different things to refresh my skills and feel more confident speaking.

Here’s what has made an enormous difference and here’s what did absolutely nothing.

Learning Spanish as an adult

APPS:

I have not found an app that is helpful for real-world situations. I’ve tried both Duolingo and Babbel and was unimpressed with both. I feel like it’s a lot of matching and vocabulary, but little understanding behind the grammatical rules and how to use the languages in real life. Also, most of the time, you don’t even remember what you were doing. Even with using apps on an on for a bit, I didn’t learn anything new.

VIRTUAL AND IN-PERSON TUTORING:

This has been the biggest gamechanger for me. I did a ton of research and came across Italki and it’s been my go-to for Spanish tutoring. I have tutoring at least once a week, but also have homework throughout the week in reading, writing, fluency, speaking, and listening. It took me a little while, but I found a tutor that pushes me (he’s actually kind of mean sometimes hahah) but is taking me OUT of my comfort zone and to the next level. (If you’d like his info, please lmk and I’d be happy to pass it along!)

PRACTICING SPANISH IN SPAIN:

Last year when we came to Spain for about two weeks, I was like, “Here we go. This is my chance!” It was a nice little confidence booster to feel like I could do it. I could order food at restaurants, ask and answer questions, order cabs, it was really NBD. Last year, I felt like locals spoke English a lot to us and was surprised by how many people in Sevilla spoke English. It feels like the opposite experience this time because of my determination to only speak Spanish while we’ve been here. I’ve been surprised by how easy and natural it feels, and have only been English-ed a couple of time. 😉

I’ve also had the opportunity to work with a lovely Spanish tutor twice a week while we’ve been here!

Most of my conversations out in the world have been surface-level: store and restaurant interactions. Buuut my deepest conversations have been with taxi drivers! In Barcelona, we chatted about a lot: the economy, quality of life in the US, how much schools and groceries cost… I loved it. I’m excited to continue practicing while we’re here and to come home and maybe finally speak Spanish with my many Spanish-speaking friends. 😉

So tell me, friends: what are you a beginner at these days?

Are you working on learning a new instrument or language? I’d love to hear about it!

xoxo

Gina

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6.13 Friday Faves

Hi friends! Happy Friday! How are you? I hope you’ve had a wonderful week! We’re still here in Sevilla and enjoying the amazing food, sights, shopping, time with friends, and some shows/touristy events, too. I’m crossing my fingers that the Pilot can make it out here to celebrate Father’s Day! I hope that you have a fun and relaxing weekend ahead.

Some pics from the week:

(we’ve been eating dinner at our friends’ house almost every night during the week. We do family dinner, and we each make a couple of things. It saves us from having to go out to eat for every meal – it’s fun to go out to eat, but not every single night for 6 weeks lol. We can share the load of cooking and dishes, and we still get to spend time together every evening. It’s been absolutely amazing, and I’m definitely going to miss is when we get home! I’ve surprisingly been able to prep and cook quite a bit in our tiny Airbnb kitchen and I’ll share a post soon with some Airbnb recipes.)

I’d love to hear what you’ve been up and what you have going on this weekend.

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.

6.13 Friday Faves

Fashion + beauty + random:

Summer faves.

Since we’re definitely in the thick of summer, I wanted to share some of my favorite summer-y things:

–​Obsessed with this swimsuit collab​

–​The kids love these reusable water balloons​

-For pool days,​ I typically wear a visor just like this​

-I took ​this beach tent ​to Hawaii with us last year. It was SO convenient and I didn’t have to spend $90 each day for a chair + umbrella

–​My go-to coverup​

–​This hasn’t arrived yet but I can’t wait to try it for dry skin​

-I often get asked about sunscreen recs, and we usually use ​this one for body​ and ​this one for face​. They have cleaner ingredients and are super gentle.

–​The perfect black swimsuit​. It’s not too cheeky, the fit is perfect (true to size), and it’s the soft stretchy Vuori fabric we all love

–​These big buckle Birks​ are just a little bit more polished/dressy than regular Birks

-This week, if you spend $149 at EquiLife, ​you get a free insulated tote​, which I use all summer. It’s a perfect farmer’s market bag, roadtrip bag, beach bag, you name it. To get to the $149, I’d mix and match from these items: ​Daily Nutritional Support​ (I have this every single day), ​magnesium​, ​melatonin ​(this prevented jet lag again for me this year),​omega 3s​, ​detox kit​ or ​lifechanging weighted blanket​. If it’s your first time ordering, stack my code FITNESSISTA10 for 10% off. *Stay tuned for a HUGE EquiLife giveaway in July!*

Read, watch, listen:

After two blah books in a row, this one has been a joy.

The podcast is now on YouTube! One of my goals this year has been to work on growing the podcast, but when our lives got totally crazy after the Pilot’s retirement, pulling P out of school, and everything… it didn’t happen. I was lucky to get an episode out each week. As luck would have it, a podcast producer reached out to me about helping with the show, we had a call, and I decided to go for it. It’s been a total gamechanger and I’m so excited to welcome Eric to my little team 🙂 He’s now editing the podcast, uploading it, producing the videos for YouTube and creating reels from the content. I’m so excited for more of it to go live!! My YouTube channel that has been dead for 3 years has come back to life! Check it out here.

(And of course, the frist few episodes were right after the mole removal on my chin but the bandage looked worse than the scar, so I was just like whatever let’s do this.)

Fitness, health, and good eats:

I’m keeping up with Sculpt Society workouts in the Airbnb and they feel SO great. .You can try it free with my link here!

I also ended up getting a gym membership so I could take the kids to the pool, and it’s been a blast to take Zumba classes, BODYPUMP, lift weights, and enjoy the functional strength area and Technogym cardio equipment <— my all-time fave

A couple of Spain grocery finds:

This jar of peanut butter was two euros and tastes like the kind you grind yourself at Whole Foods. The only ingredient is roasted peanuts. SO good. We’ve officially gone through three jars of peanut butter and three jars of Nutella since we’ve been here.

This week’s bar obsession is these:

(Just dried fruits and nuts. Similar to the Nakd bars but a little larger and different texture.)

Thank you so much for stopping by the blog today! Have an amazing weekend and I’ll see ya soon!

xoxo

Gina

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183: Why You’re Not Losing Weight (Even When You’re Doing All The Things!)

Hi friends! I have a new podcast episode live and I’m so thrilled to share a solo episode with you all about a super common and often frustrating topic: Why it’s hard to lose weight, even when you feel like you’re doing all the things!

183: Why You’re Not Losing Weight (Even When You’re Doing All The Things!)

Here’s what we discuss:

Why “calories in versus calories out” isn’t the whole story when it comes to weight loss.

The crucial role of mindset and stress in weight loss resistance, and how to calm your nervous system.

Why under-eating might be tanking your metabolism, and how reverse dieting can help rebuild it.

The impact of hormonal imbalances (estrogen, progesterone, thyroid) on your weight loss journey.

The often-overlooked connection between gut health (parasites, Candida, SIBO) and inflammation/weight loss resistance.

How over-exercising (especially too much HIIT and cardio without enough strength training) can backfire.

The importance of mineral balance and how things like stress, caffeine, and sweating can deplete essential nutrients.

The hidden impact of toxin load from our environment on hormones and metabolism, and gentle ways to support detox pathways.

Why doing more isn’t always the answer, and the importance of self-kindness, patience, and playing the long game for sustainable results.

and so.much.more!

 

Partners:

Check out We Feed Raw! Maisey goes crazy for this! I use it as a topper for her kibble or mix it into her pup loaf. You can try the raw version, the raw dehydrated kibble, and they’ll help you customize a plan for your pup. Use FITNESSISTA30 for 30% off your Meal Plan Starter Box here!

The Lifewave X39 patches have been a gamechanger for my energy; the Pilot is obsessed, too! Check them out here. 

Check out my new favorite red light device here, and use the code FITNESSISTA for a huge discount.

I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA50 for $50 off.

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 and my review of Level 2 here.

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

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30 minute high intensity workout

Sharing a 30 minute high intensity workout if you’re looking for something that can challenge you and make you sweat in a 30-minute block of time.

Hi friends! I hope you’re having a lovely morning. We’re off on some adventures and looking forward to family dinner with our Sevilla friends tonight.

For today’s post, I wanted to share a workout with you! There’s a ton of noise out there about HIIT, low intensity training, Zone 2, which ones are harmful/helpful for women’s health, and I wanted to share my thoughts. Between navigating nutrition, managing stress, and finding the motivation to move, it’s easy to feel overwhelmed. But the good news is that you don’t need hours at the gym to see results, and you can pick which type of training works best for your unique body and lifestyle.

A 30-minute high intensity workout can be a game-changer if you have lots of energy and want something to challenge you. These sessions are designed to get your heart rate up, torch calories, and build strength in a time frame that can work with busy schedules.

Today, I’m sharing a 30-minute high intensity workout routine that combines optional cardio machine intervals with bodyweight exercises. Whether you’re sprinting on a treadmill, cycling on a Peloton, or doing jumping jacks in your living room, you can easily adapt this workout for your needs.

Important Reminder: Always consult with a healthcare professional before starting any new fitness routine.

High intensity workouts aren’t for everyone. I’m just NOW building back up to higher impact and intensity workouts after about two years off for my healing journey. So, just a friendly reminder that you should always listen to your body, and talk with your doctor before making any fitness changes.

If you’re on a healing journey – hormonal imbalances, adrenal fatigue, or other health concerns – high intensity might not be the best fit right now, and that’s perfectly okay. Listen to your body, honor its signals, and don’t hesitate to modify exercises as needed. If you’re looking for a lower impact option, check out the Sculpt classes on Sculpt Society – try it free here.

30 Minute High Intensity Workout

This workout alternates between cardio intervals and bodyweight strength exercises.

The structure is simple:

5 Rounds Total

Cardio Interval: 3 minutes

Bodyweight Circuit: 2 minutes

Rest: 1 minute between rounds

You can choose your preferred cardio machine – treadmill, stationary bike, rower – or opt for high knees or jump rope if equipment isn’t available.

What Is High Intensity Workout?

High Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief recovery periods. This approach keeps your heart rate elevated, maximizing calorie burn and improving cardiovascular fitness.

Potential benefits of HIIT:

Efficient calorie burning in a short amount of time

Improved metabolic rate, even after the workout ends

Enhanced cardiovascular health

Preservation of lean muscle mass

Flexibility to adapt exercises based on fitness level and equipment availability

How To Do High Intensity Workout At Home

Cardio Intervals (3 minutes)

Option 1: Treadmill Sprints

Structure: Alternate 30 seconds of sprinting with 30 seconds of walking.

Modification: Opt for a brisk incline walk if sprinting isn’t suitable.

Maintain an upright posture, engage your core, and land softly with each step.

Option 2: Stationary Bike

Structure: Alternate 20 seconds of high-resistance pedaling with 40 seconds of moderate pace.

Modification: Maintain a steady pace if intervals are too intense.

Keep your spine long, shoulders relaxed, and core engaged.

Option 3: Rower

Structure: Alternate 30 seconds of powerful rowing with 30 seconds of gentle strokes.

Modification: Focus on consistent, moderate-paced rowing if new to the machine.

Drive through your legs, engage your back, and maintain a straight line from head to tailbone.

Option 4: Bodyweight Cardio

High Knees: Run in place, bringing knees up to hip level.

Jump Rope: Perform continuous jumps, keeping feet together and arms relaxed.

Modification: March in place or perform toe taps if jumping isn’t suitable.

Stay light on your feet and maintain a steady rhythm.

Bodyweight Circuit (2 minutes)

Exercise 1: Jumping Jacks (30 seconds)

Starting Position: Feet together and arms at sides.

Movement: Jump feet out while raising arms overhead, then return to starting position.

Modification: Step side-to-side while raising arms.

Land softly with knees slightly bent.

Exercise 2: Squats (30 seconds)

Starting Position: Feet hip-width apart.

Movement: Lower into a squat, keeping chest up and knees over toes, then return to standing.

Modification: Perform half squats or sit-to-stand from a chair.

Keep weight in heels and engage glutes.

Exercise 3: Push-ups (30 seconds)

Starting Position: Plank position with hands under shoulders.

Movement: Lower chest toward the floor, then push back up.

Modification: Drop to knees or perform against a wall.

Maintain a straight line from head to heels, engaging the core.

Exercise 4: Mountain Climbers (30 seconds)

Starting Position: Plank position.

Movement: Alternate driving knees toward the chest at a brisk pace.

Modification: Slow down the movement or perform standing knee lifts.

Keep hips level and core engaged.

How Often Should You Do High Intensity Workouts

The frequency of HIIT sessions depends on individual fitness levels, goals, and recovery capacity. For most individuals, 2 to 3 sessions per week are effective, ensuring at least one rest or low-intensity day between sessions to allow for recovery.

It’s soooo important to listen to your body. If you’re feeling fatigued, experiencing prolonged soreness, or noticing a decline in performance, it might be a sign to reduce intensity or incorporate more rest days.

Balancing HIIT with other forms of exercise, such as strength training, flexibility work, and steady-state cardio, can provide comprehensive fitness benefits and help reduce the risk of overtraining.

This 30-minute high intensity workout is designed to be efficient, adaptable, and effective. By combining cardio intervals with bodyweight exercises, you can achieve a full body workout that boosts your heart rate, builds strength, and burns calories.

Remember, consistency is key. It’s better to perform this workout once or twice a week consistently than to push too hard and risk burnout or injury. Always prioritize proper form, listen to your body’s signals, and make modifications as needed.

For more workout ideas, check out this full body HIIT workout or this jump rope HIIT workout to change up your routine.

How often do you do HIIT workouts in your routine?? Is it a fit for you, or have you changed your cardio in the past few years?

xoxo

Gina

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Barcelona adventures

Sharing some of our favorite Barcelona adventures.

Hi friends! How are you? I hope that your week is off to an amazing start! We’re here in Sevilla enjoying the gorgeous sights, shopping, delicious food, and a few tourist-y things. It’s been the perfect mix of activities and chill time. I hope that your summer is going well so far, too.

For today’s post, I wanted to share some out Barcelona adventures + where we stayed if you’re planning on booking a trip. We were able to spend a few nights before and after the Disney cruise and fell in love with Barcelona. Of course it has the gorgeous mix of architecture, from Gaudi’s iconic designs to more modern styles, Gothic cathedrals and Roman ruins. It also has the feel of a giant city (because it is one lol) with sooooo many things to see and do. We easily could have spent a few weeks there, and here are some of the highlights from our trip.

Barcelona adventures

Dining in Barcelona

The food in Barcelona is 100%. I’d put it right up there with Rome and we were blown away by so many of the restaurants we tried. They use a lot of fresh ingredients and produce, it’s seasoned well, portions are perfect (especially if you like sharing), and allergens are often clearly marked.

Prado de Flores

This was our first meal in Barcelona and it definitely set us off on the right foot. I was craving a Tinto de Verano (red wine with citrus spritzer, like a sangria but less sweet) and Spanish tortilla. The girls and I shared quite a few different things: chicken skewers, Greek salad, sardines, and tortilla. P also got a burger and it was perfection.

Gluten free food tour

I have an entire post about this experience, but we had the opportunity to try out six different spots with tons of gluten-free options. I’d never had a gf Nutella-filled croissant and it set my soul freeeeee. This was probably in list of top 10 best things I’ve ever eaten. Barcelona has SO MANY gluten-free options and dedicated gluten-free kitchens. Our guide told us that it’s one of the best places to travel and live if you have Celiac or are gluten sensitive/intolerant.

Bloome by Sasha

This is an entirely gluten-free brunch spot with pancakes, avocado toast, bowls, and pastries, using organic and fresh ingredients. I would eat here weekly if we lived in Barcelona. They have a couple of locations so if you’re planning a visit, I definitely recommend checking it out.

Lokal Bar

This was close to our hotel, and had great reviews and Spanish tortilla on the menu – I was on a mission to find the best one haha – and we went and shared a bunch of tapas one night. The tortilla had truffle oil (ommmggg) and the cheese platter was exquisite.

Roots & Rolls

One of the highlights of our trip was seeing my friend Sara! We used to teach together at Canyon Ranch and have stayed in touch despite moves all over the country. OG blog reader friends would recognize her from our Soli Beat video, blog workout videos and Summer Shape Up! She’s absolutely amazing — one of the most positive people I know and I love any chance we have to catch up.

We met up with her and her husband for an amazing vegan sushi, gluten-free options, ramen, pad thai, etc. The food was excellent and the company was the best part 🙂

If you live in Barcelona or visit, she owns the first assisted stretching studio in Spain: Stretch Eden.

Barcelona hotel recommendations

We stayed at two different hotels in Barcelona: Royal Ramblas before the cruise, and Room Mate Carla after the cruise.

(had the hotel gym to myself)

It was cute because it was the girls and myself, so we each ended up having our own little bed in each spot. It’s worth mentioning here that I almost always book our hotels for free using credit card points. We use our Amex Platinum for everything, and it gives us so many perks, like lounge access, shopping credits, points back for everyday purchases, credits for their Fine Hotels collection, Uber credits — I LOOOOVE this thing. If you’re interested in getting one, my referral link is here and I’m happy to help with any questions! More about how we use points for travel in this post. 

Activities

There are a lot of different tours and places to visit in Barcelona, including the famous Boquat de Mercaria, La Sagrada Familia, tons of museums, and gorgeous beaches. I would have loved to have a museum day, but the kids were toast after the cruise. (I’m a little bummed that we missed our Sagrada Familia tour, but we’ll definitely be back!) We shopped, visited a few different markets, explored the exterior of Sagrada Familia,

and made it over to the White Rabbit museum, which was a huge hit.

White Rabbit blends Catalan culture with immersive experiences, including projection rooms, virtual reality, lights, and sculptures. If you have kids and are traveling to Barcelona, I highly recommend it.

Is Barcelona safe?

Our cab driver warned us about pickpockets and told us which areas to avoid, but I never felt unsafe while we were there. I felt much safer than I do in many parts of the United States and I think like anything, it’s about being aware of your surroundings and staying where are other people around. Stay in well-lit and fairly populated areas, know where you’re going, and keep your belongings close to you. (I’ve been wearing this handy Amazon bag this entire trip.)

The goal of this exploration trip we’ve been on

I went into this trip with the intention of spending quality time with kids, seeing new places, and taking some time to fully recharge after a pretty grueling start to 2025. I also started off this trip looking for… a place to live. I felt like I might have clarity with *one perfect spot* and Barcelona has been the closest. It has the big city feel we love (tons of shopping, convenient, so many gluten free options and fantastic dining), but with smaller charming neighborhood pockets. We were especially fond of the Grácia neighborhood. I don’t know if we’ll actually ever more from Tucson, but we’ve been considering different options and keeping our eyes open. 🙂

Have you been to Barcelona? What’s your #1 favorite place to travel in the summer?

xoxo

Gina

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