All the Things Hyaluronic Acid Can Do for Your Skin, Bones, and Beyond

Here’s something you won’t hear many trainers admit: A long workout warm-up — you know, the type that asks you to foam roll, stretch, or otherwise activate every muscle imaginable — can backfire.

Before you think we’re railing against common advice for the sake of being counterintuitive, we’re not saying warmup exercises are bad. We’re just saying the way they are implemented is flawed and, in many cases, not supported by research.

In fact, all the way back in 2012 in the International Journal of Sports Physical Therapy, more than 100 studies were reviewed and the takeaway was:

Stretching has not been shown to be effective at reducing the incidence of overall injuries.⁸⁸ While there is some evidence of stretching reducing musculotendinous injuries,⁸⁸ more evidence is needed to determine if stretching programs alone can reduce muscular injuries.³

If you want the benefits of warming up without dreading the typical process, we’ve tested dozens of different protocols on thousands of online fitness coaching clients and have found that there is a better way.

The Benefits of a Warmup

The value of preparing your muscles to move can’t be understated. Your body needs to be ready for the stress of lifting weights, running, or performing a sport. If your muscles are warm and prepared, then they can generate more force and move more weight.

woman stretching

More importantly, preparing a muscle to move, produce force, change direction, or push the limits just doesn’t happen on its own. When you try to force it. That’s when injuries happen.

A cold muscle is like a cold rubber band. To understand, think about the elasticity of a rubber band. You can stretch it, and the more you pull back, the more energy you can generate.

Now, imagine freezing the rubber band overnight. It changes everything. What was once easy-to-move is now stiff; what once took an incredible amount of force to break can now easily snap.

So, warming up your muscles is a good idea. But, how you do it doesn’t need to follow the usual routine.

How To Design A Better Workout Warmup

Most warmup routines are long and onerous (not to mention uncomfortable), which makes it something you dread. And because it’s right there at the beginning of your workout, it can feel like a reason to not show up at all, or you skip the warmup…and find yourself injured. We’ve all been there.

So, what if you changed everything about your warmup routine.

Yeah, you heard us right. We’re not saying you have to stop warming up. As we’ve pointed out, warm-ups are great. But, they aren’t so helpful if they sabotage your workout motivation.

So, we recommend a different option. Instead of a long warmup, we focus on just 1-2 exercises to get started. Here is our favorite 1-exercise warm-up.

And then, thanks to the advice of our longtime friend and contributing fitness expert Tony Gentilcore, we add workout fillers.

Fillers are a way to address trouble spots and tight areas during your workout, simply by doing them between sets. So, instead of worrying about all of the exercises you need to do before starting your workout, you implement strategic exercises into your workout to help you move better, prevent injury, and train harder.

Basically, you make use of your one- to three-minute-long rest periods by doing some easy muscle activation drills or mobility work. (Note the word “easy.” These are not meant to be supersets.)

“We always provide warm-ups for clients, but we also know not everybody does them,” says Born Fitness Head Coach B.J. Ward.

“That’s where fillers come in. We can plug in some movements that are going to help them move better and get stronger pain-free while they rest between sets. It doesn’t “feel” like you’re doing much but we end up sneaking in a lot of extra work in.”

If you’re new to workout fillers, Gentilcore goes a little deeper into the basics in this post, which also covers fillers for deadlifting. In a second post, he explains other techniques to help you squat better.

If you’re already familiar with fillers, then you’ll still want to tune in. Why? Because his deadlift tips are on-point. If you’ve struggled with squats or deadlifts, or just felt “off” whenever you’ve tried them, the mobility drills he shows could help you get moving and grooving better. (And if there’s one thing to know about our man Tony, it’s that the dude can deadlift like a boss.)

The Best Warmup Exercises

If you’re already sold on fillers or just want a great movement to prepare you for your favorite (or hardest) exercises, Coach Ward has your back. Here are some additional moves he recommends as fillers within workouts, or as a primary warmup movement before your workout. (Click a move to see a video demonstration.)

Warmup Exercises For Squats

Warmup Exerciser for Deadlifts:

Dead Bug Breathing

Warmup Exercise for Bench Press:

Adductor Quadruped Rockback

Surprised? Here’s Ward on why a lower body mobility move can help you when you bench: “Most of us sit all day. The more mobility work we can throw in to unglue our hips, the better. And secondly, opening up the front of your hips can help you get into a better position on the bench press. We ask lifters to get their feet under their knees and squeeze the glutes during the bench press setup. If you’ve opened up the front of your hips it’s easier to lock into this position.

How to Perform Warmup Movements

For each warmup movement, perform 3-5 reps per side. Do only as many sets as necessary so that you feel a little more fluid, your muscles feel warm, and your range of motion has improved. In many cases, just 1-2 sets will suffice.

While we have these fillers paired with the “big 3 lifts,” you don’t have to bench, squat, or deadlift in order to use them. Try them between sets of any similar upper or lower body exercise.

And remember, for a super-efficient warm-up, here’s our favorite movement that will get your body prepared in less than 5 minutes.

Interested In A Custom Coaching Plan?

At Born Fitness, we know every individual is unique. There’s no one-size-fits-all plan. Our team can develop a plan around your lifestyle to help you reach your goals.

If you like the idea of fillers that we talked about above but aren’t sure where to start, more personalization and hands-on support though our online coaching program may be right for you. Every client is assigned two coaches — one for nutrition and one for fitness. Find out more here.

The Surprising Science Benefits of The 5-Minute Walk

The Art Of The Deload

The Best Stretch For Your Body (In Less Than 5 Minutes)

The post Quick Warm-Up Routines That Will Change How You Exercise appeared first on Born Fitness.

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060: Q&A with the Pilot

Hi friends! Happy Tuesday! So excited to have my favorite guy on the podcast this morning. He’s been on the show a couple of times and was the most-requested guest when I asked who you wanted to see on episode 60. This was a fun episode (as always!) and thank you to those of you who sent your questions via Instagram.

Here’s what we chat about:

– Our first dance song

– How we’re navigating work, distance learning, and his travel schedule

– What aircrafts he flies and what were his second and third choices

– Did he ever have a fear of flying or has he loved it his whole life?

– Has it been weird/ is he nervous about traveling during Covid?

– Does my “healthiness” bother him?

– Keeping a workout routine while flying and traveling

and so.much.more

Resources from this episode:

Don’t forget to sign up for your free 21 days of Les Mills On Demand! This is one of my all-time favorite workout platforms. The instructors are knowledgeable and motivating, plus the music is incredible. There are so many different formats, you’ll definitely find something you love. Get your free workouts here. Perfect opportunity to switch up your routine now that so many of us are at home.

CBD has been a game changer for me. It helps so much with my anxiety and sense of calmness. You can read more about my experience with CBD here and use the code FITNESSISTA here to get an extra 15% off your first order. (I love the mint flavored drops and bath bombs!)

Have you tried Trunk Club? This is my favorite styling service! All of the pieces are from Nordstrom and excellent quality. Use my link for $50 off your first Trunk.

Thank you so much for listening and for all of your support with the podcast! Please 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.

You can listen and subscribe to the podcast on iTunes, Stitcher, and Google Play.

Any guests you’d like to see on future episodes? Please leave in the comments below!

Gina

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15 Minute Runner’s Core EMOM with Georgia Ellenwood

Join pro heptathlete Georgia Ellenwood in this 15 minute core EMOM workout to build toward a quicker, more efficient running gait.

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20 Minute EMOM with Emily Ricketts

Challenge yourself to complete this 20 minute EMOM workout with Under Armour trainer Emily Ricketts.

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15 Minute HIIT Workout with Adinda Sukardi

Get ready to sweat with Under Armour trainer Adinda Sukardi during this 15 minute HIIT circuit.

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CBD update post (now that I’ve taken it for over a year)

Sharing an update on my experience with CBD. This post isn’t sponsored, but you can use my referral link FITNESSISTA to get 15% off your first order with my favorite brand, Equilibria. Click here to check it out! If you order before Wednesday, you’ll receive a free eye mask! (All existing subscriptions will receive these, too.)

Hi friends! How’s the morning going so far? I hope you had a wonderful weekend. We had a great one over here. The Pilot was gone, so the girls and I spent time at the pool, got takeout from the Greek Festival, and did some fun baking and art projects.

It’s crazy because even though we’re heading into October and this year looks so different from previous years, I still feel the pressure starting to build for upcoming holidays and events. We’re preparing for Liv to eventually return back to school – and like I mentioned before, I’m nervous about what it will look like and entail – and the onslaught of celebrations are on the way. The Pilot turns the big 4-0 next month (!!), P turns 5, then it’s Halloween, my birthday, Thanksgiving, and Christmas (and Liv’s birthday in early January!). In my brain, it’s almost New Years (which is a good thing considering the dumpster fire that is 2020).

Usually, I would be a bundle of stress this time of the year, but this year, I feel a lot more calm. I’ve been taking time to prioritize my workouts and sleep, and I’ve been consistently taking CBD for about a year now. A few people have asked me for an update on my experience with CBD, so I thought I’d share in today’s post! (As always, talk to a doctor before adding any new supplements to your routine.)

What is CBD exactly?

CBD is a compound found within industrial hemp flowers that has been shown to improve mental and physical wellbeing. It’s completely safe and legal. (From what I understand some government positions don’t currently allow it just in case trace amounts of THC are found. For example, the Pilot is not able to take it.) Industrial hemp is a Cannibis Sativa plant grown to express 0.3% THC or less. That’s why CBD does not make you feel impaired or high. Anything above 0.3% THC is not considered hemp; it’s marijuana and federally illegal.

CBD can help bring the body back to homeostasis and is often used for sleep, mood, and pain regulation. It can also work by reducing inflammation, which can be the root cause of various ailments in the body.

Our body has a natural endocannabinoid system which, as we age and experience stress, functions less effectively. By consuming CBD, which is a phytocannabinoid and interacts with our endocannabinoid system, we help to increase our production of cannabinoids and more efficiently use what’s already been created.

While CBD is extremely popular right now, it’s not regulated by the FDA. This is why it’s so important to research your products. Know where they’re grown and how they’re produced, and for CBD, I recommend checking out third party lab results. They should have this available on the website. Make sure it’s grown in the USA and that it’s full-spectrum (they use the whole plant) and organic, so it’s not treated with chemical herbicides and pesticides.

How to know you miiiiight benefit from CBD:

– If you feel too wired and stressed to sleep at night, or you wake up in the middle of the night and can’t go back to sleep

– If you count down to “wine thirty” most days

– If you feel run down and overwhelmed by Zoom calls and distance learning

– If your patience is dwindling

– If you have horrible period cramps

– If you have something on the schedule that’s spiking your anxiety or you notice that stress levels are extremely high

Some notes about Equilibria:

– Their full-spectrum CBD products are GMO, solvent, heavy-metals, pesticide and herbicide free. Each plant is hand harvested and the oil is carefully extracted from flowers only—the purest source of cannabinoids. They never use stalks, stems, seeds, or isolates.

– When you order, you’re matched with a dosage specialist to help you figure out that adequate dose. She works with you one on one to understand your goals, and helps come up with a customized routine. Everyone’s bodies and needs are different – so there is no such thing as a “one size fits all” CBD routine.

I’ve been using this brand for about a year now and I’m never going back. It’s helped me dramatically with my anxiety. It tends to spike, especially when there’s a lot going on (like the past 7 months). If I feel overly stressed, I know that it will help me calm down and also get a solid night’s sleep. I sleep SO well when I take it before bed and back in the day when I was traveling more often, I took it on the plane with me. I get horrible flight anxiety (which is hilarious considering my husband’s profession) and it keeps me from white knuckling the armrest and praying the entire time we’re airborne. I also took CBD before my choir audition and it helped to keep me from shaking and letting nerves get the most of me.

CBD has also helped me with muscle soreness and pain. When I get in a challenging workout, I’ll rub the relief cream on my sore quads and wake up feeling much better. I recently threw out my back and rubbing the relief cream onto my back + the bath bombs really helped save me until I could make it to the chiropractor. Whenever a family member mentions that they’re having aches or an injury, I get them a bottle of the oil or salve.

My top two favorite products (right now):

– The mint-flavored drops (super fresh tasting and works extremely fast) and the

– bath bombs! They smell gorgeous and I sleep like a rock after I take a bath with one of these bad boys

If you decide to give it a try, use the code FITNESSISTA for an extra 15% off. Click here to shop it up and I hope you love it as much as I do!! If you order before Wednesday, you’ll also get a super cute sleep mask for free. (Current subscriptions will receive these with their next shipment.)

Have you tried CBD before? What’s something that has helped you with stress relief and anxiety with everything going on?

Gina

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Friday Faves

Hi friends! Happy Friday! How was the week? I hope you had a great one. Before the Rona times, we used to go for weekly dinner at Calle Tepa with my mom and nana. We hadn’t been back for months – still getting almost weekly takeout but haven’t dined in – and we finally went back on Wednesday night. It was SO nice to sit out on the patio and enjoy a meal (and a margarita) with the fam. It felt almost normal and I loved it.

The rest of the week has been pretty low-key. I messed up my back again – I didn’t do the whole “rest” thing very well after I threw it out a few weeks ago – but thankfully an amazing local chiropractor put me back together. If any of my Tucson friends need a rec, please let me know!

The Pilot and I recorded a podcast episode last night (#60!) and I’ll have it live next week. This weekend, we’ll be hanging out at the pool while the weather is still warm, picking up to-go food from the Greek Festival, and decorating for Halloween. I’d love to hear what you have going on!
It’s time for the weekly Friday Faves party! Here’s 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.

Random:

Crown and Paw. The Pilot and I constantly joked about having an enormous portrait made of Señor Bealo aka Bella. (We had SO many nicknames for her and most of them were totally ridiculous.) In our minds, Señor Bealo was a very regal dignitary or veteran, wearing a three-pointed hat or fancy coat with shoulder tassels, embellished with multiple medals, etc. The whole deal. We started getting ad targeted for Crown and Paw a couple of years ago and agreed that we needed to order one for Bella. We received it last week and it’s even better than we could have expected!

It’s the perfect unique tribute to our sweet, sassy girl. I still miss her so much my heart hurts, but seeing her Señor Bealo picture makes me smile.

Fashion + beauty:

Fall nails! I changed things up from my usual pink, white, red, or grey, and got this 5-color autumn vibe even though it’s still 100+ degrees outside.

Golden Goose sneakers. I finally bit the bullet and got a pair… and they totally live up to the hype. I talked myself out of it for years because they’re dirty haha but a good friend of mine constantly raves about hers and all of the different styles are really cute. I love that you can wear them with a dress, leggings, joggers, or jeans. They’re way more supporting and comfortable than any other low-top sneakers I’ve tried.

(Please ignore my intense ankle veins.)

I asked my Trunk Club stylist if she’d mind sending some in my next Trunk so I could give them a whirl, and she made a shipment of entirely Golden Gooses. This made it so easy to pick the ones I liked the most and try them on at home. (For size reference, I’m an 8 in all shoes and got a 38 in these; a 39 would have been too big. They’re perfect if I wear them with very thin no-show socks. Bombas are my fave.) I also have to admit that the fact that they’re distressed makes me feel less paranoid about actually wearing them. With so many of my other low-top sneaks, I’d wear them out once and they’d be covered in scuffs. This removes the pressure to keep them clean and I can just enjoy.

Fitness + good eats:

This candy corn trail mix from Target is liiiiiiife. (If you hate candy corn, we can still be friends.)

I’ve really taken it back to basics this week with meals, and have been trying to get in more protein and veggies. It got to the point where I was skipping meals and eating out of the chocolate chip bag for quick energy. It’s made a huge difference to take the time to nourish myself. I’ve noticed an increase in my energy and have woken up before my alarm a few times, which is RARE.

A baby meal! A family in the squadron had a baby, so I offered to take them a meal. They have some food allergies (gluten, dairy, and eggs), so I thought a breakfast for dinner situation would be fun for the kids. I made roasted garlic and rosemary potatoes, a giant fruit salad (strawberries, blueberries, grapes, and raspberries), pancakes (used flax eggs instead of eggs), and chickpea frittatas.

For the frittatas, I sautéed half an onion with 3 cloves of garlic, roasted red pepper, spinach and zucchini. In a large bowl, I added about 2 cups of chickpea flour, 1/2 cup nutritional yeast, 1 teaspoon baking powder, and enough chicken broth to thin it out. I added the sautéed veggies to the batter, along with salt, pepper, basil, thyme, rosemary, and oregano. They baked in a greased muffin tin for about 35 minutes at 350. They might have been the least visually-appealing baby meal I’ve ever created, but the frittatas were surprisingly delicious. (I saved a couple to have here at the house and P even liked them.)

Total body circuit and video.

Build a combo core focused class.

Can’t wait to try this butternut squash chicken curry.

Happy Friday, friends!
xo

Gina

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Virtual juice date

Hi friends! I hope you’re enjoying the day so far! It’s been quite a while since we’ve done a virtual juice date, so I thought that would be a fun post for today. So please grab a glass of your favorite morning beverage, let’s grab a pastry from the pastry counter, and hang out for a bit this am. <3

(wearing the coziest Barefoot Dreams cardigan and it totally lives up to the hype)

If we were having juice right now…

I’d want to hear about how you’re doing with everything going on. Like, how you’re really doing. I feel like so often we’ll say, “I’m good!” or “I’m hanging in there!” but there’s so much more than that. I’d love to hear what you’re up to, how the kids are doing, or anything you’re looking forward to this fall. I’m really looking forward to the Pilot’s and P’s birthdays in October. Any ideas on how to celebrate the big 4-0??

I’d ask you what kind of workouts you’ve been loving lately. There are so many great online options available right now. I’m still loving Les Mills On Demand, Peloton, barre, and an occasional studio hot yoga class. I started strength training a bit more recently – I was doing mostly cardio for quite a while because I really needed the endorphins – and it feels good to lift heavy things again. I’ve lost some strength and muscle mass, so I’m looking forward to building it back.

I’d ask you if you’ve read anything amazing or are watching anything good right now. I’ve been picking through Frida Kahlo’s diary for a bit each day and it’s magical! It’s completely in Spanish, which is good because mine has been a little rusty. TV-wise, I’m still enthralled by Zoey’s Extraordinary Playlist. It’s just the lighthearted fun I need after the kiddos are in bed and I just want to unwind and eat a Good Pop on the couch. I was super excited for the return of Dancing with the Stars but zero studio audience and the fake dubbed cheering is a little bizarre.

I’d talk to you about school. What’s going on with school in your neck of the woods? We finally got the word that Liv may be going back to school in October for ONE day a week. Lolololololol. <— that’s me laughing maniacally until I start crying. Thankfully, I feel like we’ve found a groove a bit with a distance learning. It’s just that the screen time amount is far beyond our comfort level and it’s a lot of work and projects. I also have to admit that I’m really concerned about what a return to school will look like. I don’t want the kids to be scolded if they want to interact with each other and the thought of them eating in a classroom with an “X” for where they may sit, 6 ft away from everyone else, is troubling. I think we really need to consider the mental health impact on children for all of this and if school is going to turn into a prison environment, we’re considering alternate options and homeschooling. I’m hoping it doesn’t come to that because she really misses her friends and her teachers. :/

I’d tell you that I’m doing a Charcoal Mask Zoom pop up tomorrow and am so excited about it! It’s the first virtual pop up that I’ve put together and I’m so pumped that so many reader friends signed up. We’re going to do the charcoal mask during the call – I sent out samples earlier this week – and it will be so nice to see so many of the faces of friends who have been leaving comments for years. Any fun ice breaker type things we could do? I was thinking about asking everyone to share their #1 fave beauty or skincare product. Also, I’m considering planning more of these in the future as a fun virtual way for us to hang out. Please let me know if you’d be down!

So tell me, friends: what workouts are you loving lately? What’s going on with school for the kiddos? How are you, the kids, the fam? Any amazing reads or shows you’re enjoying?

Thanks for hanging out with me this morning and for stopping by the blog today. I’ll see ya tomorrow with Friday Faves!

Gina

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Fall 2020 Capsule Wardrobe

Sharing my ideas for a fall 2020 capsule wardrobe; classic pieces you can wear the entire season and mix and match!

Hi friends! I hope you’re enjoying the morning so far. I’ve got a doctor’s appointment this am and am looking forward to heading to the pool with the kiddos once Liv finishes her online classes for the day. It’s been 100 degrees lately, and while it isn’t ideal pumpkin patch weather, we’re still living up the opportunity to swim while we can!

For today’s post, let’s chat about fashion-y things! Remember when I did the capsule wardrobe? I went full Marie Kondo on my closet and got rid of everything except the necessities and items I truly loved and wore. It suited me for quite a while and then I was like, “I love shopping too much” and went to the entire other side of the spectrum. It’s like when you tell yourself you can’t have brownies and then eat a whole pan. Moderation works best for me.

With the current world situation, I’ve found myself navigating back towards a capsule-isn type wardrobe. If anything, it’s been more about habit, simplicity and decision fatigue. I feel worn down by all of the decisions and stress from the past handful of months and it’s so much easier to not really think about what I’m going to wear. I have the staples I love that make me feel good, so I rotate through the faves.

I thought I’d share some of my go-tos + and ideas for mixing and matching the outfits. As always, I love when you share your faves, so please shout out any pieces you’re loving for fall in the comments below! (Items I personally own are notated with an asterisk * – if the exact style or brand wasn’t available, I linked to something very similar)

Fall 2020 Capsule Wardrobe

Tops and sweaters:

*Leopard top

*Barefoot dreams cardigan

*Madewell crew in black and white

*White button-down shirt

Floral top

*Satin camisole

Tan sweater

Jeans:

*Classic blue jeans

*Black skinny pants

Pants, dresses, and jumpsuits:

*Black leggings

*Faux leather leggings

Outerwear:

Plaid blazer (love this one, too! Just ordered it from Express)

*Black blazer

*Black moto jacket

Olive green jacket

Shoes and accessories:

*Classic black mules or leopard mules

*Low-top sneakers (less expensive options here and here)

*Tan booties

*Heels

*Leopard headband

Everyday tote – this one is gorgeous and looks wayyyyyy more expensive than it is

*Crossbody bag

Gold hoops

You can mix and match SO many of the pieces above!!

Some of my fave outfits:

Satin camisole // Plaid blazer // jeans // Classic black mules // hoops // Crossbody bag

Olive green jacket // Floral top // jeans // booties // hoops // Everyday tote

Floral dress // Heels // hoops

Madewell crew in white // Black leggings // Low-top sneakers // Olive green jacket

Tan sweater // Black skinny pants // Leopard headband // Classic black mules // Crossbody bag

So tell me, friends: what’s something in your closet that you’ve had forever and still wear? For me, it’s the black moto jacket. I’ve had it for years and it’s stood the test of time.

Gina

*This post is not sponsored, but affiliate links are included above. When you make a purchase through any of the affiliate links on the site, it doesn’t affect purchase price and enables me to earn a small kickback that I use to keep this little blog running. Thank you so much for supporting the work I do here and our family!

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Go For a Walk. Your Body Needs It

The idea of keeping it simple is something that is embraced in almost every area of life — except exercise. Unless a behavior is extreme or challenging, it’s assumed that it won’t work.

Believing this reality is not only likely to lead to injury and burnout, but it’s also a big reason why so many people struggle to see results, end up frustrated, and in general, miss out on all the ways that it’s easy to stay healthy.

Now, that’s not to say you don’t need to put in a little time and effort, but the time and effort needed to make a difference in your health and how you feel is probably much less than you imagine.

Whether you’re looking for a place to start your routine, or you’re trying to dial-it-in and make the small changes that will result in a big impact, it’s time for you to walk. Literally. Here’s why and how to start implementing walking for fat loss.

Is Walking Better Than Running?

The difference between “healthy habits” and “fat loss habits” is one of the hardest health concepts to grasp.

Just because something is healthy does not mean it leads to fat loss. The easiest example is a common diet mistake. You can eat a lot of “healthy” food, but if you eat too much of it, you’ll gain weight.

Conversely, just because something helps with fat loss does necessarily mean it’s healthy. Dr. Mark Haub, a professor at Kansas State University, proved this when he lost 27 pounds following a Twinkie diet.

The phenomenon is also true in exercise. All-too-often, people will argue about the “best” type of exercise.

Certain types of exercise, such as weight lifting, are more efficient for weight loss. And people will argue that weight lifting is more effective for fat loss than running.

It’s really a matter of time, goals, and capabilities. Yes, if you go for a run and push the intensity, then you will burn more calories. But, how often are you going for a run? And, is your goal to be a better runner?

man trail running

Let’s say you only ran 2 days per week for 45 minutes. But, let’s also say you hated it, it led to some aches and pains, and those feels (emotionally and physically) made you a very inconsistent runner.

Now, compare that to going on a 30-minute walk 5 days per week, at a brisk pace while listening to your favorite podcast.

Your total amount of exercise (150 minutes vs. 90 minutes) would increase, the frequency of your movement would be more (5 days per week vs. 2 days), the stress on your joints would be reduced, your stress levels would go down, and your motivation up.

Not to mention, if you did other forms of exercise — such as weight training or playing a sport — the walking would function as a form of active recovery, which would help your muscles recover quicker and reduce soreness.

So, is walking “better” than running? Maybe not on a minute-by-minute comparison, but it could be a healthier and more consistent option.

And, in general, there are many benefits for lower-intensity exercise, and this type of training can also fill weaknesses that you didn’t even know existed.

Can Walking Help With Fat Loss?

While it doesn’t make headlines because it’s not sexy, walking gets the job done much better than people think, as long as you put in the consistent effort.

Think of every step you take as a small win. In a 2011 study published in the journal International Journal of Behavioral Nutrition and Physical Activity, researchers found that taking a 5-minute walking break every hour could burn an extra 660 calories per week.

Extrapolate that over one year and you could lose about 9 to 10 pounds just by adding up the 5-minute walks.

Of course, over an 8-hour day, that amounts to 40 minutes of walking per for at least 5 days per week. And not everyone can get up every hour to go for a walk. It’s a commitment, but even if you did half of that amount, you can still see a difference.

In fact, some of the biggest celeb trainers, people such as Harley Pasternak, are best known for their focus on daily steps as a foundation for health and fat loss. Pasternak sets a goal of 12,000 steps per day for his A-list clientele, which is a whos-who ranging from Ariana Grande and Lady Gaga to LL Cool J and Adam Levine.

legs of a person walking on a sidewalk

In general, you don’t need to model what celebs do (especially when it requires spending lots of money on approaches not backed by science. Cough, cough, celery juice!). But, if walking can work for them, you better believe that you should, at the very least, give it a try yourself. After all, it’s free.

Proven Health Benefits Of Walking

The health benefits of walking should not be understated, and research shows that it is undeniably good for you.

New research from the Netherlands compared different types of exercise and movement (and lack thereof) on health markers. You’ll know “health markers” as the “under-the-hood” breakdown of how your body is really feeling and whether or not you’re healthy.

The study looked into the specific effects of:

sitting
standing
exercise (occasionally)

Turns out, each has a distinct impact on your body that is measurable in as little as four days.

In this study, researchers recruited 61 adults — some who were healthy, some overweight, and some overweight and diabetic. None were exercisers prior to the study. The scientists then had the group follow three different living patterns, each for four straight days at a time. The patterns were:

14 hours a day of sitting, getting up only to use the bathroom (sounds like my life after an early morning workout)
13 hours of sitting + 1 hour of moderate exercise
8 hours of sitting + 6 hours of standing or strolling around

Participants underwent a series of health tests before and after each block. The results:

The sitting period led to a worsening in cholesterol and increases in insulin sensitivity, even in those who’d been metabolically healthy (no diabetes) at the outset.
The exercise period led to an improvement in endothelial cell health (which keeps your blood vessels flexible, supple, and strong), but no effects on insulin sensitivity or cholesterol.
The standing/strolling period led to improvements in insulin sensitivity and cholesterol levels

The lesson is that movement has benefits, and you shouldn’t think of exercise as “checking off” all the boxes of health.

Just because you lift weights or have gym time doesn’t mean that you should think you can sit all day.

Also, walking has a surprising amount of health benefits (and yes, it will burn some calories too).

In fact, this is very much in line with what we’ve been saying for a long time: the movement you do outside of the gym has a surprising impact on your health and on weight loss.

It’s a win for all. If you need more details on the changes walking can make to your life, this article will help.

Have questions? Share them in the comments below or follow us on Instagram for our Sunday Q&A.

Or if you’re looking for more personalization and hands-on support, our online coaching program may be right for you. Every client is assigned two coaches — one for nutrition and one for fitness. Find out more here.

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How to track your cycle and how to adjust workout intensity throughout the month

Sharing tips on how I learned to track my cycle and how to adjust your workouts throughout the month.

Hi friends. Happy Monday! I hope you had a wonderful weekend. We celebrated two friends’ bdays and I babysat our friend’s two kiddos, including a 5-month old. We got rid of a lot of our baby stuff (#twoandthrough) but I washed my Ergo and she napped in there. The cutest ever! Sometimes when I see other babies swaddled up snoozing, flashing their gummy smiles, and hang out with our nieces and nephews (who aren’t babies anymore!) it almost gives me the tiniest nudge to maybe go for a third. Then, I remember that we’re finally sleeping through the night after 7 years of deprivation and it brings me riiiight back down to reality haha.

I mentioned in a previous post that I know the second that I ovulate each month and received quite a few questions on how I track my cycle. I figured I’d share the details in this post, as well as tips to adjusting your workout intensity each month. You shouldn’t be pushing it to the max in each phase of your cycle, so I hope you can use this post for some tweaks! Friendly reminder: I’m not a doctor, just a nerd. If you have questions or need specific advice or medical help, please reach out to a medical professional.

How to track your cycle

I’ve been tracking my cycle for about 10 years now and started tracking after I went off birth control. I was on birth control for 12 or 13 years and it majorly screwed up my hormones. When I stopped taking birth control and started tracking my cycle, I realized that I wasn’t ovulating most months and on the rare occasion that I did, my luteal phase (the time after ovulation) was way too short. This is why it ended up taking us a while to get pregnant with Liv. The doctors I saw in Valdosta weren’t really able to help me – I was just advised to take Clomid, which forces the body to release an egg – so I started seeing a friend’s naturopathic doctor. He prescribed quite a few supplements and herbs, lifestyle, and diet changes, and while it ended up taking a while, my body was eventually able to produce enough hormones at the appropriate times to get pregnant.

When I first started tracking my cycle, I learned things at 25 that could have helped me when I was a teenager. It would have been nice to know my cycle was coming instead of constantly being surprised at the most inopportune scenarios. After learning more about my body and how it actually works, I felt empowered instead of mystified by what was going on.

Step 1: I read Taking Charge of Your Fertility. I recommend this book to ALL women, whether you want to get pregnant or prevent pregnancy. This breaks down everything you need to know!

Step 2: Start tracking! There are so many ways you can do this. I used to do the old-school method with a basal thermometer to take my temp upon waking (your temp jumps after you ovulate) but apps and technology can do this now. My Oura ring tracks my temperature and lets me know when there’s a jump each month. To track my full cycle, I use the iPeriod app. You notate the first day of your cycle and the last day – you can also add notes for spotting, “love connection,” and workouts if you’d like – and as the app gets to know you over time, it will have green squares in the calendar when you ovulate. At first mine was a little off, but over time, the app has become extremely accurate. It also reminds you to do a breast health check after each cycle.

How to adjust workouts according to your cycle:

Like I mentioned above, you’re not supposed to go crazy with the workouts in each phase of your cycle. You may notice that you feel tired or run down at certain points of the month, or extremely energized and ready to crush it. Just like anything else, it’s helpful to listen to our body’s cues and determined whether we need more of a restorative day or if we’re ready to push the intensity.

Phase 1: Menstruation. Hormones are low during this time of the month, so you may feel a dip in energy, especially towards the beginning of your cycle. This is why it’s important to take it easy during the start of this phase if you feel tired. I tend to gravitate towards low-impact workouts, like Pilates, yoga (no inversions), and walking. If you feel energized, you can absolutely take advantage of the extra energy with a more intense workout.

Phase 2: The follicular phase. FSH (follicule-stimulating hormone) and estrogen begin to rise during this phase, in order to prepare the egg the mature and drop, which can lead to a slightly increased risk of injury from the elevated estrogen. Make sure to warm up properly before your workouts and execute the moves with proper form. The increase in hormones can lead to increased creativity, so this is an ideal time to try a new workout format or class.

Phase 3: Ovulation. Estrogen, FSH, and LH (Luteinizing hormone) are at peak levels, which means high energy levels. Take advantage of this time to challenge yourself on the workouts. HIIT, bootcamp, power yoga, kickboxing, runs/sprints, intense strength training are all good options if you feel up to it. Keep in mind that estrogen is still up, so make sure to warm up properly and use proper form to help protect yourself from injury.

Phase 4: The luteal phase. There are some hormonal ups and downs during this phase, which means that energy and motivation might be unstable. During this phase, it’s especially important to listen to your body and what it’s craving. You’ll likely have higher energy in the first part of this phase (so roll with higher intensity workouts if you feel up to it!) and gravitate more towards low intensity workouts are hormone levels decrease and prepare for the start of your cycle.

So, tell me friends: do you track your cycle? Are there any apps or resources you’d recommend? Do you change up your workouts during the month, or stick to the same routine?

Gina

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