How to Meal Prep for a Week on a Budget (With a Full Plan + Grocery List)

Hi friends! This post contains some affiliate links – I only share things I actually use and love.

Hi friends! Can we talk about grocery prices for a second? Because wow. Every time I check out lately I do a little internal scream.

The good news: meal prepping has been an absolute lifesaver for keeping our food budget in check without sacrificing the quality and nutrition my family actually needs. As an integrative health practitioner, I care a lot about what we’re eating — but as a mom trying not to lose her mind at Whole Foods, I also care a lot about what it costs.

Today I’m sharing my full system: how to meal prep for a week on a budget, including a real grocery list, cost breakdowns, and the actual recipes we rotate through. Let’s get into it!

How to Meal Prep for a Week on a Budget (With a Full Plan + Grocery List)

Why Meal Prepping Actually Saves Money

When you don’t have a plan, you end up with two things: random groceries that don’t make full meals, and a DoorDash order at 6pm because nothing came together. (Been there. No judgment.)

Meal prepping flips that script. You buy exactly what you need, use everything you buy, and the “what’s for dinner?” panic disappears. Studies show that meal planning is one of the most effective strategies for reducing food waste and household food spend – and in my own life, it’s the difference between a $300 grocery week and a $150 one.

The other bonus? When healthy food is already prepped and waiting in your fridge, you actually eat it. It’s wild, I know.

Budget-Friendly Ingredients to Build Around

These are the staples I always keep stocked. They’re cheap, nutritious, and endlessly versatile — and as an IHP, I love that they also support gut health, stable blood sugar, and sustained energy (which matters a lot for busy moms in particular):

Proteins: Eggs, canned tuna, canned salmon, chicken thighs (cheaper than breasts and more flavorful), dried or canned beans and lentils, organic ground beef when on sale, organic sprouted tofu

Carbs/bases: Brown rice, quinoa, oats, sweet potatoes, regular potatoes, whole grain pasta

Produce: Whatever’s in season (always cheaper), frozen vegetables (frozen at peak freshness — totally underrated), bananas, apples, cabbage, carrots, onions

Pantry heroes: Olive oil, canned tomatoes, coconut milk, chicken or veggie broth, spices you already own

My shopping strategy: I try to hit Trader Joe’s first for the best prices, grab pantry staples from Thrive Market (that link gets you 40% off your first order!), and fill in the rest at Whole Foods. A little extra effort, but it makes a real difference.

My Weekly Meal Prep System

I keep it simple: 2-3 main meals + 1 breakfast + snacks, prepped on Sunday. That’s it. I used to try to prep 6 different things and end up with food waste and a messy kitchen. Scaling back was the move.

Here’s my Sunday rhythm:

1. Check the pantry first before writing a single grocery list. You probably have more than you think — a forgotten can of beans, half a bag of rice, some frozen chicken.
2. Pick your proteins and cook them all at once (sheet pan, Instant Pot, or stovetop)
3. Cook a big batch of grains — rice or quinoa that can go into multiple meals
4. Roast a sheet pan of veggies — they go with everything
5. Assemble into containers for grab-and-go meals

Total active time: usually 1.5–2 hours. Then I’m done for the week.

I store everything in glass containers and use Souper Cubes for soups and stews I want to freeze — you can pop them out and store them in bags, which is incredibly satisfying.

Full Weekly Meal Plan (Under $150 for a Family of 4)

Here’s a sample week. Mix and match based on what you have and what’s on sale.

I made a full PDF of this plan that you can download and print here: meal_plan_grocery_printable

Sunday Prep: Cook shredded chicken thighs, a big pot of rice, hard-boil eggs, roast a sheet pan of veggies, make a batch of overnight oats

Monday

• Breakfast: Overnight oats with banana and almond butter
• Lunch: Rice bowl with shredded chicken, roasted veggies, and salsa
• Dinner: Vegetarian chili (recipe below) with cornbread

Tuesday

• Breakfast: Scrambled eggs with leftover roasted veggies
• Lunch: Vegetarian chili leftovers
• Dinner: Greek pasta salad with chickpeas

Wednesday

• Breakfast: Overnight oats
• Lunch: Greek pasta salad leftovers
• Dinner: Southwest chicken bowls

Thursday

• Breakfast: Eggs + fruit
• Lunch: Southwest chicken bowl leftovers
• Dinner: Quick lentil soup (recipe below)

Friday

• Breakfast: Smoothie with frozen fruit + oats
• Lunch: Lentil soup leftovers
• Dinner: Sheet pan salmon (or tuna) with rice and whatever veggies are left

Weekend: Use up whatever’s left, clean out the fridge, start fresh Sunday

Grocery List for the Week Above

Proteins

• 2 lbs chicken thighs
• 1 dozen eggs
• 2 cans canned salmon or tuna
• 2 cans chickpeas
• 1 bag dried lentils

Grains & Carbs

• 2 cups brown rice or quinoa
• 1 lb whole grain pasta
• Rolled oats

Produce

• Bananas, apples
• 2 sweet potatoes
• 1 head of broccoli or bag of frozen broccoli
• Bell peppers, onions, garlic
• 1 bag baby spinach or mixed greens
• Frozen mixed veggies

Pantry

• 2 cans diced tomatoes
• 1 can black beans
• 1 can kidney beans
• 1 can green chilies
• Chicken broth
• Olive oil, chili powder, cumin, oregano, salt, pepper

Estimated total: ~$120–$145 depending on your store and region. Trader Joe’s and Thrive Market will get this number down further.

Download your printable here: meal_plan_grocery_printable

Cheap & Healthy Meal Prep Recipes

Vegetarian Chili (~$2.00/serving)

This is our most-made recipe. One pot, packed with fiber and plant protein, and it genuinely gets better the next day.

Ingredients:

• 1 can black beans
• 1 can kidney beans
• 1 can diced tomatoes
• 2 sweet potatoes, diced and cooked
• 1 onion, diced
• 1 bell pepper, chopped
• 1 can green chilies
• 1 tbsp chili powder
• ½ tsp oregano
• ½ tsp cumin
• Salt, pepper, and a squeeze of lime to finish

Instructions: Sauté onion and bell pepper in olive oil until soft. Add everything else and simmer for 30 minutes. Let cool, portion into containers. Done!

---

Southwest Chicken Bowls (~$2.50/serving)

Shredded chicken thighs + rice + black beans + roasted veggies + salsa. Customize with cheese, avocado, or hot sauce. Make a big batch and it handles lunch and dinner for two days.

---

Easy Lentil Soup (~$1.50/serving)

• 1 cup dried lentils (rinsed)
• 1 onion, diced
• 3 cloves garlic
• 2 carrots, chopped
• 1 can diced tomatoes
• 4 cups chicken or veggie broth
• 1 tsp cumin, ½ tsp turmeric, salt and pepper

Sauté onion, garlic, and carrots. Add lentils, tomatoes, broth, and spices. Simmer 25–30 minutes until lentils are tender. Lentils are genuinely one of the best budget foods out there — they’re high in fiber, plant protein, and folate, which is especially important for women.

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Greek Pasta Salad with Chickpeas (~$2.00/serving)

Cook whole grain pasta, toss with chickpeas, cucumber, cherry tomatoes, olives, red onion, and a simple olive oil + lemon + oregano dressing. Stays great in the fridge for 4 days. Perfect for no-heat lunches.

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Overnight Oats (~$0.75/serving)

½ cup rolled oats + ½ cup almond milk + 1 tbsp chia seeds + banana or frozen berries. Mix the night before, grab in the morning. That’s it. Oats are one of the most underrated blood-sugar-friendly breakfast options — the beta-glucan fiber keeps you full for hours.

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Tips to Stretch Your Budget Even Further

Buy frozen produce without guilt. Frozen fruits and veggies are picked and frozen at peak ripeness, so the nutrient content is often better than fresh produce that’s been sitting in transit for a week. Frozen broccoli, peas, and mixed berries are staples in my house.

Cook once, eat twice (or three times). Every dinner should make enough for at least one lunch the next day. This is built into the plan above and it’s genuinely the biggest money-saver.

Use your freezer aggressively. Soups, chilis, and cooked grains all freeze beautifully. Whenever I make a big batch of chili, I freeze half in Souper Cubes so future-me has a whole meal waiting.

Embrace the “bowl” format. A protein + a grain + a veggie + a sauce = infinite meal combinations from the same prepped components. It doesn’t have to be complicated to be good! We loooove the Kevin’s sauces for quick and easy meals.

Shop sales strategically. If chicken thighs or ground beef are on sale, buy more than you need and freeze it. Same with canned goods – stock up when prices are low.

Frequently Asked Questions

How do I meal prep for a week on a budget? Start by checking your pantry, then build your plan around 2–3 affordable proteins, a batch of grains, and whatever produce is in season or on sale. Cook everything on Sunday in one focused session and you’re set for the week.

What is the cheapest meal to meal prep? Lentil soup and vegetarian chili are the most budget-friendly – both come in under $2 per serving, make a huge batch, and freeze well. Eggs are also your best friend at any meal. While they’re expensive for a dozen, the cost per serving is pretty low.

How much does it cost to meal prep for a week for one person? With the ingredients above, a single person could easily prep for a week on $40–$60 depending on your store and region. Splitting the recipes in half and focusing on eggs, lentils, and canned beans keeps costs lowest.

Is meal prepping actually worth it? 100% yes – especially right now when grocery prices are genuinely painful. Beyond the money savings, you waste less food, make healthier choices by default (because the food is already there), and eliminate the daily “what are we eating” stress. Worth every minute of the Sunday prep session.

How long does meal prepped food last in the fridge? Most cooked proteins and grains last 4–5 days. Soups and stews last up to 5 days in the fridge or 3 months in the freezer. Overnight oats are good for 3–4 days. When in doubt, freeze it.

What containers are best for meal prep? I love glass containers for fridge storage and Souper Cubes for freezing soups and stews in portioned blocks.

Meal prepping on a budget doesn’t have to mean boring food or spending your whole Sunday in the kitchen. With a simple system, a flexible plan, and a few go-to recipes, you can eat well, waste less, and actually look forward to opening your fridge.

Do you meal prep each week? What are your go-to cheap meals? Drop them in the comments – I’m always looking for new ideas to add to the rotation!

xo

I’ve also been loving Thistle meals for healthy lunches. Here is my link to try it out!

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205: GLP-1s, Weight Loss Maintenance & Rebuilding Yourself with Betsy of Boujee Betsy

Hi friends!

I have a brand new podcast episode live, and Betsy is back for round two!!

If you haven’t heard of Betsy, she is the creator behind Boujee Betsy, a community for women in their 40s who are finally choosing themselves, and she is as real as it gets. She’s also one of my best friends in the whole world!! Today we are picking up right where we left off, diving into our personal experiences with peptides, the mental side of weight loss maintenance, body image, and so much more.

Here’s what we chat about:

• Betsy’s background, how she lost 70 pounds with the help of a GLP-1, and what life looks like now in maintenance mode
• The mental and emotional journey of rebuilding your identity after significant weight loss
• Why maintaining your goal weight is honestly harder than losing it (and why nobody talks about that)
• Body image after weight loss and why some days you still feel like you’re in your old body
• Why Betsy never counted calories or followed a strict food program and how she still maintains her results
• The “ingredient household” approach to feeding a family and keeping it realistic
• What is next for Betsy as she steps away from 20 years in education to focus on family and content creation

And so much more!!

205: GLP-1s, Weight Loss Maintenance & Rebuilding Yourself with Betsy of Boujee Betsy

Betsy’s honesty about the parts of the wellness journey that nobody glamorizes is so refreshing, and I just know you are going to love her.

Betsy is not your typical wellness guest.

She’s 45, unapologetically high-maintenance, and the creator behind @Boujee.Betsy — a community for women in their 40s who are finally choosing themselves. After losing 70 pounds with the help of a GLP-1, she’ll be the first to tell you the medication wasn’t the hard part. The hard part was everything it uncovered.

Betsy speaks openly about maintaining weight loss when nobody’s congratulating you for it anymore, the fear that never fully goes away, and the mental work of rebuilding your identity from the inside out. She’s been in fight or flight mode for most of her adult life – and she’s finally, deliberately, living differently.

Her superpower? Saying out loud what everyone else is afraid to admit. Her mission? Showing women that pouring into yourself isn’t selfish. It’s survival.

Follow her journey at @Boujee.Betsy on Instagram.

Are you interested in 1:1 wellness support and functional testing? Email me gina@fitnessista.com subject TESTING and I’d love to help!

Shop Oliveda here.

Try out luxury handbags and jewelry from Vivrelle and use my code GINAHARNEY for your first month free!

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 FITNESSISTA40 for 40% off your Meal Plan Starter Box 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 GINA30 for 30% 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!

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Danger Coffee Review: Is It Worth the Hype? My Honest Take

Sharing my full review of Danger Coffee. If you’d like to try it, you can get 10% off your purchases here with the code FITNESSISTA. Updated May 2026.

Hi friends! Let’s talk about something near and dear to my heart: coffee.

As an Integrative Health Practitioner, I’m pretty particular about what I put in my body and that includes my morning cup of happiness. So when I stumbled upon Danger Coffee at Dave Asprey’s Biohacking Conference (they literally had it flowing everywhere), I knew I needed to try it and report back.

I’ve been drinking the decaf version daily for almost two years now, and I’m sharing everything: the taste, the ingredients, the price, and whether it’s actually worth it for health-conscious coffee lovers like us.

Is Danger Coffee Worth It? My full review

What Is Danger Coffee?

Danger Coffee is a premium, remineralized coffee created by Dave Asprey – the same guy behind Bulletproof Coffee. Founded in 2022, it’s built around three things that make it genuinely different from your average bag of beans:

1. It’s remineralized. Using a patent-pending process, each batch is infused with 50+ trace minerals and electrolytes via humic and fulvic acids. As an IHP, I love this. Most of us are mineral-depleted from modern diets, and getting them through your morning coffee is honestly a genius delivery method.

2. It’s mold-tested. Mycotoxins (mold compounds that survive roasting and brewing) are a real concern in conventional coffee and can contribute to brain fog, fatigue, and inflammation. Danger Coffee is third-party tested at multiple stages to confirm it’s clean. This is a big deal if you’ve ever noticed that certain coffees make you feel kind of… off.

3. The beans are specialty-grade and single-origin. Sourced from small family farms in Central America using regenerative farming practices, they meet Specialty Coffee Association quality standards and are freshly roasted to order. No mystery beans here!

The Danger Coffee Product Line

The lineup is intentionally simple, which I appreciate.

There’s no decision fatigue:

Medium Dark Roast: Balanced, smooth, nutty with hints of cocoa. Works great for drip, French press, or pour-over. Available whole bean or ground.

Dark Roast: Bold and full-bodied with notes of baker’s chocolate, nougat, and smoky oak. Great if you love a really robust cup or want to use it for cold brew.

Medium Dark Decaf : This is my personal daily choice, and it’s one of the best decafs I’ve ever had. (Most decaf tastes like sad brown water. This does not.)

Instant Danger: Slow-brewed for 72 hours, then freeze-dried. No weird fillers. The Pilot loves this one for travel because it tastes amazing.

Compostable Pods: Single-serve, zero plastic microplastics. A nice option if you’re a pod person who also cares about the environment.

What Does It Taste Like? My Personal Experience

Full transparency: I drink the decaf version because caffeine and my anxiety have a complicated relationship. So if you’re also in the decaf camp, hi, welcome, this review is especially for you. Most Danger Coffee reviews only cover the caffeinated roasts and we deserve better.

The decaf is smooth, rich, and genuinely enjoyable black. It doesn’t have that flat, papery quality that ruins most decafs. There’s a slight earthiness from the minerals, but it’s subtle; not funky. I also notice a gentle lift that I think comes from the minerals themselves, which is kind of cool.

My money-saving hack: I blend it 50/50 with Whole Foods organic decaf. You still get the mineral benefits, the flavor holds up beautifully, and each bag lasts twice as long. It’s still worlds cheaper than a daily coffee shop habit!

For the caffeinated roasts: reviewers consistently report a clean, sustained energy boost without the jitters or crash. The mold-free processing is likely a big reason the energy feels different from conventional coffee.

Danger Coffee Pros and Cons

Pros

The remineralization is a real, functional benefit. Fulvic and humic acids support mineral absorption, gut health, hydration, and cellular energy. Getting this through your morning coffee instead of a separate supplement? Sign me uppppp.

The mold testing actually matters. If you’ve ever felt off, foggy, or jittery after coffee that shouldn’t be affecting you that way; it might be the mycotoxins. Having a brand that tests rigorously is HUGE.

The taste is exceptional. No bitterness, smooth finish, clearly high-quality beans. It earns its stripes as a specialty coffee even without the functional health angle.

The decaf is legitimately one of the best on the market. I cannot stress this enough. Good decaf is rare. This one is not an afterthought.

It’s great in Bulletproof-style coffee. If you blend yours with grass-fed butter and MCT oil, the mineral profile supports that fat-fueled morning routine really nicely.

Cons

The price is real. At around $26–$31 for a 12–16 oz bag, it’s a premium product. That said, if you’re already spending money on supplements, organic food, and clean products, the price per cup is totally reasonable (especially with a discount code and my blending hack above).

It’s online-only. You can’t just grab it at the store when you run out. Plan ahead, friends!

Limited roast variety. The lineup is intentionally tight. If you love exploring a rotating cast of single-origin roasts, this might not scratch that itch.

Price Breakdown & How to Save

• Standard bag: $28.95
• Instant Danger: $39.95
• Free US shipping on orders over $65

The best ways to save: Use code FITNESSISTA for 10% off, subscribe for recurring savings, and do the 50/50 blend trick I mentioned above. Each bag essentially lasts twice as long, which changes the math considerably.

Who Is Danger Coffee Best For?

It’s a great fit if you:

• Already prioritize clean food, supplements, or biohacking
• Get jittery, anxious, or crash-y with conventional coffee
• Suspect mold or low-quality beans are affecting how you feel
• Drink decaf and are tired of terrible options (same, friend, same)
• Want to add functional benefits to a ritual you’re already doing

It’s probably not your thing if:

• You just want cheap, functional caffeine and don’t care much about quality
• You love exploring tons of different roast profiles
• Budget is your primary filter right now – no shame in that!

How to Brew It

Pour-over (my method): I use this pour-over maker. Rinse your filter, use about 20–22g of ground coffee per 12 oz of water, bloom with a small splash of hot water for 30 seconds, then pour the rest in a slow circular motion. Total brew time: about 2.5–3 minutes.

French press: Use a coarse grind. Add 30g of coffee per 16 oz of water at around 200°F, steep for 4 minutes, and press slowly.

A couple of quick tips:

• Store beans in an airtight container in a cool, dark spot (not the fridge – condensation messes with the flavor)
• I have my coffee after breakfast rather than first thing on an empty stomach – easier on digestion and helps avoid the afternoon energy dip

Frequently Asked Questions

Is Danger Coffee worth the price? If you care about clean ingredients and functional benefits — yes. The mold testing, mineralization, and specialty beans all justify the premium, especially with a discount code.

Does Danger Coffee have a decaf option? Yes! The Medium Dark Decaf uses the Swiss Water Process to remove 99.9% of caffeine without chemical solvents. It’s genuinely great.

What’s the difference between Danger Coffee and Bulletproof Coffee? Both are Dave Asprey creations focused on mold-free beans. Danger Coffee takes it a step further with the proprietary remineralization process — 50+ trace minerals and electrolytes in every cup.

Can you taste the minerals? Most people notice a slightly earthy quality, but it’s subtle. It tastes like really good coffee, not like you’re drinking a supplement. Promise.

Is it organic? Not certified organic, but the beans are naturally farmed without synthetic pesticides and third-party tested for purity. In some ways the testing standard exceeds what organic certification alone guarantees.

How do I save money on it? Code FITNESSISTA for 10% off + a subscription + the 50/50 blending hack = the most cost-effective way to enjoy it daily.

Danger Coffee has genuinely earned a permanent spot in my morning routine. The decaf is exceptional, the mineral support is functional and evidence-based, and the mold testing gives me real peace of mind. Is it the cheapest option out there? Nope. But it’s one of the few products where the premium price maps to a real, tangible upgrade: in quality, in how I feel, and in what I’m not putting in my body.

Try it here with code FITNESSISTA for 10% off → I think you’ll love it.

Have you tried Danger Coffee? I’d especially love to hear from my fellow decaf drinkers in the comments!

xoxo

Gina

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Beginner Strength Training Plan for Women Over 35 (A Step-by-Step Guide That Actually Works)

Hi friends! If you’ve been thinking about starting strength training but have no idea where to begin – this one’s for youuuuuu.

Maybe you’ve been mostly a cardio girl (hi, same), or maybe you took a long break and want to get back to it without injuring yourself in week one. Either way, I’ve got you. As an Integrative Health Practitioner and Women’s Fitness Specialist, strength training is one of the things I recommend most consistently to the women I work with – especially once we hit our 30s and 40s. The research and the real-life results both back it up.

This guide walks you through everything: why strength training matters so much after 35, what to expect, how to progress safely, and a full 4-week plan to get you started. Let’s goooo.

If you want to cut to the chase and download the plan, here you go! Strength plan for women over 35

In This Post

• Why Strength Training Is So Important After 35
• Before You Start: What You Actually Need
• How to Progress (The Simple System)
• Your 4-Week Beginner Strength Training Plan
• The Workout Moves: Upper, Lower, and Total Body
• Tips for Beginners That Nobody Tells You
• When You’re Ready to Level Up
• At-Home Option I Love
• FAQ

Why Strength Training Matters After 35

After 35, our bodies start doing things we didn’t sign up for. Energy shifts, recovery takes longer, and it gets harder to maintain muscle without actively working for it. A lot of this comes down to hormonal changes (like declining estrogen and progesterone) and sarcopenia: the natural loss of muscle mass that starts in our mid-30s and accelerates if we don’t do anything about it.

Here’s the thing though: strength training directly counters this. I see it over and over with my clients: women who start lifting weights in their 30s and 40s feel completely different. They have more energy, better sleep, stronger bones, improved insulin sensitivity, and a body composition that cardio alone just can’t touch.

A few reasons strength training is non-negotiable at this life stage:

Bone density. Our bones peak in our 20s and then gradually decline. Resistance training stimulates bone-forming cells and helps slow – and even reverse – bone loss, which matters a lot as we head toward perimenopause and beyond.

Muscle preservation. After 35, we can lose 3–8% of our muscle mass per decade without consistent resistance training. Muscle is metabolically active – more of it means a higher resting metabolism, which helps with everything from body composition to energy levels.

Hormones and blood sugar. Strength training improves insulin sensitivity and helps regulate blood sugar for hours after your workout. For women navigating hormone changes, this is huge.

Mental health. The research on strength training and mood is genuinely impressive – multiple large studies have linked regular resistance training to significant reductions in anxiety and depressive symptoms.

The takeaway: cardio is great and I love a good walk, but strength training is the non-negotiable piece that most women are missing.

Before You Start: What You Actually Need

You do not need a ton of equipment or a gym membership to start — especially at the beginning.

Equipment Essentials

The basics:

• A set of light dumbbells (5–10 lbs to start) — my favorites are here
• A mat for floor work — this is the one I use
• A sturdy chair or bench (for modified push-ups, dips, and hip raises)
• A good water bottle — this one goes everywhere with me

Nice to have as you progress:

• A second set of slightly heavier dumbbells (10–15 lbs)
• Resistance bands
• Adjustable dumbbells – worth the investment long-term

A Note on Shoes

Please invest in a good pair of cross-training shoes. Running shoes actually aren’t ideal for lifting because the cushioning can throw off your balance during squats and deadlifts. A flat-soled shoe or a cross-trainer gives you much better ground contact. These are the ones I recommend.

Consider Working With a Trainer First

Even one or two sessions with a certified personal trainer to go over form can be a total gamechanger. Form matters so much more than how much weight you’re lifting, especially with moves like deadlifts and rows where incorrect mechanics can lead to injury. Even a virtual session can help you get your movement patterns down before you start adding load.

How to Progress: The Simple System

Here’s the approach I use and recommend: simple, sustainable, and way less overwhelming than trying to decode all the fitness industry jargon.

Phase 1: Bodyweight First

Before you pick up a single dumbbell, start with bodyweight versions of the movements. This teaches your body the patterns, builds the mind-muscle connection, and honestly still gets you sore. Don’t skip this step.

Phase 2: Add Light Weight

Once bodyweight feels comfortable, grab the lightest dumbbells and work with those. Seriously, lighter than you think. Everyone is sore their first week no matter what, and you want to be able to move the next day.

The Rep and Set Progression

Start here: 2 sets of 12 reps per exercise

When that feels easy: Increase to 3 sets of 12 reps

From there: Increase the weight slightly and work back up to 3 sets of 10–12 reps — this is the hypertrophy range where you’ll start seeing real muscle definition

That’s it. Simple, progressive, and super effective. The goal is progressive overload, which is gradually asking your muscles to do a little more over time, and this system does exactly that without overcomplicating things.

Download the plan here: strength plan for women over 35

Your 4-Week Beginner Strength Training Plan

Weeks 1 and 3 are the same (two total-body days), and weeks 2 and 4 are the same (three days with an upper/lower/total-body split). This gives your body time to adapt before you add a third session.

Important: Always schedule your strength days on non-consecutive days. Your muscles need 48 hours to recover between sessions – that’s actually when the magic happens. Think Monday/Thursday, or Tuesday/Saturday.

Week	Day 1	Day 2	Day 3	Notes
Week 1	Total Body	Rest or Walk	Total Body	Bodyweight or very light weights
Week 2	Upper Body	Lower Body	Total Body	Add light weights if ready
Week 3	Total Body	Rest or Walk	Total Body	Increase to 3 sets if 2 felt easy
Week 4	Upper Body	Lower Body	Total Body	Start increasing weight slowly

Rest days: These aren’t lazy days, this is well-deserved and giving your body a chance to recover and refresh. Walking, stretching, or gentle yoga on your off days is perfect.

The Workout Moves

Warm-Up (Do This Every Time – 5ish Minutes)

Don’t skip this. A good warm-up prepares your joints and reduces injury risk significantly.

• Arm circles — 10 forward, 10 back
• Hip circles — 10 each direction
• Bodyweight squats, slow and controlled – 10 reps
• Cat-cow stretches – 8 reps
• March in place or light jog – 60 seconds

Upper Body Workout

Sets/Reps: Start with 2 sets of 12. Progress to 3 sets of 12, then 3 sets of 10–12 with slightly heavier weight. Rest 30–60 seconds between sets.

Exercise	How To
Wall or Bench Push-Ups	Start at the wall or with hands on a bench. Keep your core tight and body in a straight line as you lower and press back up.
Bent Over Rows	Hinge forward from your hips with a flat back, dumbbells hanging. Pull elbows back toward your hips, squeezing your shoulder blades together.
Shoulder Press	Stand or sit with dumbbells at shoulder height, palms forward. Press overhead until arms are extended (not locked), then lower slowly.
Tricep Dips	Hands on the edge of a sturdy chair, feet flat on the floor. Lower your body by bending your elbows, then press back up.
Bicep Curls	Stand tall, dumbbells at your sides, palms facing forward. Curl up to shoulder height and lower with control — no swinging!

Lower Body Workout

Sets/Reps: Same progression — 2 sets of 12 → 3 sets of 12 → 3 sets of 10–12 with more weight.

Exercise	How To
Bench Squats	Stand in front of a chair or bench, feet hip-width apart. Lower until you lightly touch the seat, then stand back up. This teaches the squat pattern safely.
Stationary Lunges	Stand tall, step one foot forward. Lower your back knee toward the floor, keeping your front knee behind your toes. Do all reps on one side, then switch.
Bench Hip Raises	Sit on the floor with your upper back against a bench, feet flat. Drive through your heels to lift your hips until your body is in a straight line. Squeeze at the top!
Sumo Squats	Take a wide stance with toes pointed out. Hold one dumbbell at your center or two at your sides. Squat low, keeping your chest tall.
Romanian Deadlifts	Hold dumbbells in front of your thighs. Hinge at the hips — push them back as the weights lower along your legs. Feel the hamstring stretch, then stand back up tall.

Total Body Workout

Sets/Reps: Same progression system.

Exercise	How To
Squat to Press	Hold dumbbells at shoulder height. Squat down, then as you stand, press the weights overhead. Lower them back to shoulders as you squat again. Great bang for your buck!
Bent Over Row	Hinge forward, flat back, pull elbows back toward hips. Same as upper body day.
Upright Row	Stand tall, dumbbells together in front of you. Pull them straight up toward your chin, leading with your elbows. Lower slowly.
Walking Lunges	Step forward into a lunge, bring your back foot to meet the front, then lunge on the other side. Add dumbbells when bodyweight feels easy.
Sumo Deadlift	Wide stance, toes out, weights between your feet. Push the floor away as you stand up — squeeze your glutes at the top. Lower with control.

Tips for Beginners That Nobody Tells You

You will be sore. That’s not bad, it’s just the beginning. DOMS (delayed onset muscle soreness) typically hits 24–48 hours after your first few sessions. Gentle movement, protein, water, and a little patience will get you through it, and it gets better over time.

Lighter weights are not a cop-out. Starting light lets you nail your form, which is what protects you from injury and actually makes you stronger long-term. The weight will go up, I promise.

Tracking makes everything easier. Even jotting down what you did in your notes app helps you see progress and know when it’s time to increase. You’ll forget what you lifted two weeks ago – write it down.

Protein matters. Your muscles need amino acids to repair and grow after training. If you’re not getting enough protein, you’re leaving results on the table. I aim for around 30g per meal for my clients.

Recovery is part of the plan. Sleep, hydration, and rest days aren’t optional extras – they’re where your body actually gets stronger. Honor your non-training days.

When You’re Ready to Level Up

Once three days a week feels totally manageable and you’ve been consistent for a few weeks, you might want to add a fourth day. Here’s how that looks:

4-Day Split Option:

• Day 1: Upper Body
• Day 2: Lower Body
• Day 3: Rest
• Day 4: Upper Body
• Day 5: Lower Body
• Days 6–7: Rest

At this point you can also explore a push/pull split — push days (chest, shoulders, triceps) and pull days (back, biceps) with lower body days mixed in. But honestly? If you’re training four days consistently and progressively adding weight? You’ve made it. You are no longer a beginner — and that is something to be genuinely proud of.

At-Home Option I Love: The Sculpt Society

If you want guided workouts you can do at home, especially on days when going to the gym feels like too much, I’m a huge fan of The Sculpt Society. Megan Roup’s programming is excellent for women, the workouts are fun, and there are options for every level including true beginners. It’s a great complement to this plan on your active recovery days, or if you just want a little more variety in your routine.

FAQ

Is it safe to start strength training if I’ve never lifted before?
Yes, and it’s actually one of the safest forms of exercise when you start with appropriate weight and proper form. Beginning with bodyweight and working with a trainer for even one session can make the process feel much less intimidating.

How soon will I see results?
You’ll likely feel stronger within two weeks. Visible muscle tone typically shows up around 4–6 weeks with consistent training. Progress photos and how your clothes fit are often more telling than the scale.

Will I get bulky from lifting weights?
This is one of the most common fears and it’s really not how it works for most women. We don’t have the testosterone levels needed to build bulk without very deliberate, years-long effort. What most women experience is leaner, more defined muscles and a stronger-looking physique.

How many days a week should a beginner strength train?
Start with two days per week. Once that feels sustainable, move to three. Most women thrive at three strength sessions per week. It’s enough to see real results without burning out or overtaxing your recovery.

What if I’m sore – should I still work out?
Light soreness is normal and gentle movement actually helps. But if you’re very sore – like struggling with stairs – give yourself an extra rest day. Pushing through severe soreness often leads to injury, not faster results.

Do I need to do cardio too?
You don’t need to add a lot of cardio to see great results from strength training, especially at the beginning. Daily walking is wonderful and supports hormone balance. Beyond that, add cardio based on what you enjoy.

What should I eat before and after strength training?
Before: something with a mix of carbs and protein 1–2 hours before if possible like a banana with nut butter, or a light snack. After: prioritize protein within a couple of hours of your workout to support muscle repair.

Disclaimer: I’m an integrative health practitioner and women’s fitness specialist, not a physician. Please consult with your doctor before starting a new exercise program, especially if you have any health conditions or injuries.

Pin it for later:

ok friends who have been around the fitness block: what tips do you have for the beginners out there?

xo

Gina

The post Beginner Strength Training Plan for Women Over 35 (A Step-by-Step Guide That Actually Works) appeared first on The Fitnessista.

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5.1 Friday Faves

Hiiii! Happy Friday! How was the week? I hope you had a great one! Ours was a bit chaotic, but it was good. Lola is still 100% pure puppy mode and keeping me on my toes around here. Don’t leave any food unattended; she’ll swipe it and chomp it in two bites.

(She also learned to drink from the sprinkler and did zoomies all over the couch)

The Pilot is home from a week of travel (YAY) and we’re headed to see the BTS concert. Getting tickets was one of the most intense experiences of my life lol but I made it happen and the girls are pumped. I hope you have a lovely weekend ahead!

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

5.1 Friday Faves

Fashion, beauty, random:

We took the crew to Vegas last weekend and it was amaaaazing. I’m considering it their first *real* time since P was a baby and Liv was super little last time we went. The Pilot was in Vegas for a military reunion, so the girls and I decided to crash the party. He was at a hotel off-base for the first couple of nights and planned to meet up with us on Sunday.

(riding the gondola at the Venetian! We’ve been to Vegas so many times but had never done this)

The girls and I arrived Saturday afternoon and headed to the Bellagio to check into our hotel. I booked the hotel using our Amex platinum – my favorite for perks and points! – and depending on what hotel you book, you’re often eligible for late checkout, restaurant/breakfast credit, hotel or spa credit, and upgrades when they’re available. (My referral link is here!)

Whenever I check in, I kindly ask if they’d mind checking to see if any upgrades are available. We’ve gotten lucky quite a few times, and the check-in attendant starting typing furiously. I was hoping we’d get a fountain view so we could watch the show, and she upgraded us to a TWO-BEDROOM PENTHOUSE SUITE.  It was almost as big as our house.

She said, “You’ll have more fun this way.”

What a gem!!!

So now the girls are ruined forever hahah and totally obsessed with Vegas.

Some room pics!

It had a living room, dining room, full bar, two giant bedrooms, and five bathrooms. It was totally wild and amazing. (I also feel like maybe she could feel that I needed a little pick-me-up after a pretty rough week.)

I’m working on a blog post with Vegas ideas for teens/tweens but please let me know if there’s anything you’d like me to include or any questions I can answer.

(Madame Tussad’s was a blast)

Remedy sent some of their Vitamin C serum and it’s so good. I love that it’s inexpensive, don’t have a strong fragrance, and makes my skin feel tighter and brighter.

Saw this at Anthro and immediately swooped it up. I love that it’s neutral with a fun extra detail.

Read, watch, listen:

How to take care of a fiddle leaf fig tree.

Who are the unexpected friends in your life?

Taking Liv to see Devil Wears Prada 2 today – I’ll report back!

Fitness, health, and good eats:

A returm to gym strength training. I feel like I haven’t posted fitness content over here in forever because I was so burned out. When I was in the depths of autoimmune fatigue, I started to dread the gym. I couldn’t do it, and that’s why I started taking mostly classes. I decided that I really need to strength train a different way – I love 45 but I’ve lost a lot of muscle since I started, even though I only go on strength days- and it felt good to challenge myself with weights and move slowly.

These gummies have been so awesome for deep sleep when I’m feeling stressed.

Important! Lumebox birthday sale is here and they’re 50% off through the weekend! If you’ve had your eye on one, now is the chance! They’re like the Swiss army knife of wellness devices. I use it for pain, soreness/recovery, headaches, stomach cramps, skin, mood, and energy, I loooooove this thing. Get yours here!

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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Signs Your Cortisol Is Dysregulated (And What to Actually Do About It)

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Hiiii! How’s the day treating you? I have a couple of meetings this morning and packing because we’re seeing BTS this weekend (the girls are pumped).

For today, let’s talk about energy and cortisol. It’s a huge topic, something I talk about with clients a lot, and something that I struggled with for years.

For a long time, I thought I was just tired because of… life.

I had a full coaching schedule, was creating content, taking care of the girls, the Pilot was often traveling/deployed/working, trying to keep up with workouts, and doing all the things. Of course I was exhausted. Of course I was wired at night and dragging in the morning. That’s just life, right?

I remember going to the doctor when Liv was little (not my current PCP, it was a doctor on base) and she was like, “You have a toddler. Of course you feel horrible.”

It took me longer than I’d like to admit to realize that what I was experiencing wasn’t just a busy-life thing. It was a cortisol thing. And once I actually looked at my cortisol pattern – not just assumed everything was fine because my basic labs came back “normal” – so many things clicked into place.

If you’ve been feeling off and can’t quite put your finger on why, this post is for youuuuuu. We’re going to talk about what cortisol actually does, the signs it’s out of balance, what drives dysregulation in the first place, and what’s genuinely helped me, including the test I wish I’d run years earlier.

Signs Your Cortisol Is Dysregulated (And What to Actually Do About It)

First, What Is Cortisol Actually Doing?

Cortisol gets a bad reputation as the “stress hormone,” but it’s not inherently the enemy. It’s produced by your adrenal glands and plays a critical role in almost every system in your body: energy metabolism, blood sugar regulation, immune function, inflammation response, and your sleep-wake cycle.

In a healthy pattern, cortisol follows a predictable daily rhythm: it peaks in the morning (this is what helps you wake up and feel alert to start the day), gradually declines throughout the day, and reaches its lowest point at night so you can fall and stay asleep. That curve is everything. When it’s working, you feel like yourself: energized when you need to be, able to wind down when it’s time.

When it’s not working? That’s when things get a lil messy.

Cortisol dysregulation doesn’t just mean “too high” or “too low.” It means the pattern is off and there are actually several different ways that can look. You might have high morning cortisol and crash by noon. You might have a flat curve with low cortisol all day. You might have low morning levels and a spike at night (hello, second wind at 10pm that makes no sense but makes you want to redecorate your whole house). Each pattern has different root causes and different solutions, which is exactly why a standard blood test that only checks cortisol at one point in time tells you so little.

Signs Your Cortisol Pattern May Be Off

These aren’t rare or extreme symptoms. A lot of them sound like everyday life, especially when you’re a busy mom and juggling a billion things, which is part of why cortisol dysregulation goes unaddressed for so long.

You’re exhausted in the morning no matter how much you slept. If you wake up unrefreshed, need multiple alarms, or feel like you could go right back to sleep after 8 hours, low morning cortisol may be part of the picture. Cortisol is supposed to rise sharply in the first 30–45 minutes after waking (this is called the cortisol awakening response). When it doesn’t, mornings feel BRUTAL. (I think this is why I hated the morning for so long lol.)

You get a “second wind” late at night. You’re dragging all evening, then suddenly feel awake and alert around 9 or 10pm when you should be winding down. This is often a sign of elevated cortisol at night; the opposite of where it should be on the curve.

You crash in the afternoon. The 2–3pm energy dip affects a lot of people, but if it’s consistently debilitating – like you genuinely cannot function without caffeine, a boatload of sugar, or a nap – it’s worth looking at what your cortisol is doing mid-day.

You feel anxious for no clear reason. Elevated cortisol, especially in a dysregulated pattern, can show up as low-grade anxiety, a feeling of being “on edge,” or an inability to feel calm even when nothing is actively wrong.

Your sleep is light, fragmented, or you wake between 2–4am. Cortisol and melatonin work in opposition — when cortisol rises at night, it suppresses melatonin. Night wakings, especially in the early morning hours, are a classic sign of cortisol dysregulation. (Note that it can be other things, too, like liver/detox, blood sugar imbalance, poor sleep hygeine, parasites, hormones, etc.)

You hold weight around your midsection despite eating well and exercising. Chronically elevated cortisol signals the body to store fat, particularly visceral fat in the abdominal area. If you’re doing everything “right” and still struggling with this, cortisol is worth investigating.

Your hunger and cravings feel out of control. Cortisol raises blood sugar (it’s preparing you to fight or flee), and when blood sugar swings happen repeatedly throughout the day, cravings go wiiiiiild.

You feel “tired but wired.” This one is so common and so uncomfortable. You’re exhausted, but you can’t relax. You can’t turn your brain off. You feel depleted but somehow still keyed up. This is often a sign of high cortisol at the wrong times of day.

You’re getting sick more often. Cortisol has a complex relationship with immune function. Short-term, it’s anti-inflammatory. But chronically elevated or chronically low cortisol both compromise immune resilience over time.

Your cycle is irregular, or your PMS has gotten worse. Cortisol and sex hormones share the same precursors. When your body is under prolonged stress, it prioritizes cortisol production, sometimes at the expense of progesterone. This is sometimes called “progesterone steal” and it can show up as shorter luteal phases, worse PMS, irregular cycles, and more.

What Causes Cortisol to Get Out of Balance?

This is where I want to be really honest: most of us are doing multiple things that dysregulate cortisol without realizing it.

Chronic stress (obvious, but worth a mention). Your nervous system doesn’t differentiate between a work deadline, a difficult relationship, a scary news cycle, or a near-miss in traffic. Prolonged activation of the stress response keeps cortisol elevated over time, and eventually the adrenals struggle to keep up.

Poor sleep. Cortisol and sleep have a bidirectional relationship – poor sleep disrupts your cortisol rhythm, and dysregulated cortisol disrupts your sleep. Once you’re in this loop, it compounds quickly.

Blood sugar swings. Every time your blood sugar drops, your body uses cortisol to bring it back up. Eating lots of refined carbs, skipping meals, or going too long without eating creates a blood sugar rollercoaster that keeps cortisol in constant demand.

Over-exercising or under-recovering. Exercise is a stressor (a beneficial one!), but high-intensity training without adequate recovery raises cortisol. If you’re doing back-to-back hard workouts, not sleeping enough, and not eating enough protein, your cortisol is working overtime.

Caffeine timing and quantity. Caffeine spikes cortisol. Having coffee first thing in the morning when cortisol is naturally peaking can amplify the curve in ways that make the afternoon crash worse. This was one I’ve had to work on personally, and I ended up cutting out caffeine entirely. (I drink mold-free decaf coffee instead!)

Gut and inflammatory issues. Anything that creates systemic inflammation – gut dysbiosis, food sensitivities, chronic infections – activates the stress response and keeps cortisol elevated.

Emotional and relational stress. This one is easy to minimize because it doesn’t feel “physical,” but unresolved stress, grief, caretaking without support, and difficult relationships are real adrenal loads.

How I Actually Found Out What My Cortisol Was Doing

Here’s where I’ll tell you what I wish I’d done sooner: I ran a test that actually looked at my cortisol throughout the day, not just at one point in time.

The test I use and recommend is the EquiLife Women’s Wellness Test – a saliva-based test that measures estrogen, progesterone, and four cortisol markers throughout the day. Saliva testing is ideal for cortisol because it captures the free (bioavailable) cortisol at multiple time points, giving you the actual curve; not a snapshot. Seeing whether your cortisol is high in the morning, crashing by noon, flat all day, or spiking at night completely changes what you do about it. It’s also one of the least expensive functional labs we offer.

What I also love about this particular test is that it pairs the cortisol picture with estrogen and progesterone levels. Because these hormones don’t exist in isolation: they talk to each other, they share resources, and understanding the full hormonal picture is so much more useful than looking at one marker in isolation.

If you want to run this test and go over your results together, I’m offering complimentary results reviews – no coaching fee. You can grab the EquiLife Women’s Wellness Test here and then reach out so I can add you to my client portal (gina@fitnessista.com subject: TEST). I’d love to help you make sense of what you’re looking at.

What’s Actually Helped Me Support My Adrenals

I want to be clear: there’s no single supplement or gadget that fixes a dysregulated cortisol pattern. The foundation is always lifestyle: sleep, blood sugar stability, stress management, movement that matches your current capacity. But once that foundation is in place, there are some tools that have meaningfully moved the needle for me.

EquiLife Adrenal Soothe

This is a supplement formulated specifically for adrenal support, with adaptogenic herbs that help the body modulate its stress response. It’s super calming without making you feel foggy. My evening cortisol used to be high until I added this to my evening routine. You can check it out here.

CBD Gummies

CBD has been one a tool in my routine for supporting a calmer nervous system, particularly in the evenings.  I use Cured Nutrition (half a gummy, one to two times a week if I’m feeling stressed or wired) and notice a huge difference when I take them. Look for a brand that’s third-party tested and transparent about sourcing.

Lumebox (Red Light Therapy)

Red light therapy supports mitochondrial function and has solid research behind its effects on cortisol regulation and sleep quality. I use my Lumebox most mornings. It’s one of my favorite parts of my morning routine, and sometimes I’ll just prop it on my desk while I’m working. Morning red light exposure also helps anchor your circadian rhythm, which is directly tied to that healthy cortisol curve! Use FITNESSISTA for an amazing discount here.

PEMF Mat

PEMF (pulsed electromagnetic field therapy) is one of those things I was skeptical about until I tried it consistently. The research on PEMF and stress response is fascinatinhg – it works at a cellular level to support nervous system regulation, reduce inflammation, and improve sleep quality. I use mine in the evenings as a way to signal to my body that it’s time to downshift or I’ll use it in the morning for meditation. This is my favorite one and my code is FITNESSISTA

Where to Start If This Resonates

If you read through that symptom list and found yourself nodding along, here’s what I’d suggest:

Start with the basics. Before anything else: are you sleeping 7–9 hours, eating protein at every meal, managing your caffeine timing, and building in actual rest? These aren’t glamorous answers, but they move cortisol more than almost anything else.

Consider testing. You can’t really optimize what you can’t see. If you’re dealing with multiple symptoms and have been for a while, running the EquiLife Women’s Wellness Test will give you an actual picture of what your cortisol is doing throughout the day and we can go through the results together! Grab it here.

Look at your exercise. If you’re consistently doing high-intensity workouts and feeling more depleted than energized, this is worth reconsidering. Lower-intensity movement – walking, Pilates, yoga – is often much better for adrenal recovery than more HIIT. I LOVE Sculpt Society workouts. They give me an amazing burn but I don’t feel depleted afterwards.

Work on your wind-down. Whatever works for you and helps you feel calm and wind down. For me that’s a combination of red light glasses, putting the phone down earlier than I’d like to and swapping it for a book, the PEMF mat, and my CBD gummies on the nights that I’m feeling extra stressed or wired. Find what works for you and protect that time! I also love an Organifi Golden Milk with some warm almond milk.

Be patient with yourself. This is probably the most important one. Cortisol dysregulation usually develops over months or years. It doesn’t resolve in a week (unfortunately). The good news is that the pattern can absolutely shift, and when it does, you feel like a different person.

I genuinely wish someone had handed me this information years ago. Once you understand what’s driving your symptoms, you have so much more power to address them, instead of guessing with supplements and trying to push through.

If you have questions, drop them in the comments. If you want to run your labs and go over the results together, lmk – I’m here!

xo,

Gina

This post is for educational purposes and is not intended as medical advice. Always work with your healthcare provider for diagnosis and treatment.

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