Hit ’Em Up Style with These 15 Awesome Punching Bags

Ready to work out Rocky-style? We put together a list of the 15 best punching bags for all budgets and skill levels. Hit the gym and your goals with style.

A peek at the 15 best punching bags

1. Best adjustable weight punching bag: MaxxMMA Water/Air Heavy Bag
2. Best leather punching bag: Jayefo Trexter Heavy Punching Bag
3. Best punching bag alternative: Champs MMA Boxing Reflex Ball
4. Best speed bag for beginners: Everlast Speed Bag
5. Best double end punching bag: Pro Impact Genuine Leather Double End Boxing Punching Bag
6. Best water-filled punching bag: Everlast HydroStrike Water Bag
7. Quietest freestanding punching bag: Dripex Freestanding Punching Bag
8. Best real-life experience: Century Bob Torso Training Bag
9. Best heavy bag: Century Wavemaster XXL Training Bag
10. Best kids hanging punching bag: RDX Kids Punching Bag
11. Best for mixed martial arts: Everlast 70-Pound MMA Heavy Bag Kit
12. Best punching bag station: Everlast 2-Station Gym
13. Best freestanding punching bag for beginners: Century Original Wavemaster Freestanding Heavy Punching Bag
14. Best punching bag stand for beginners: Tech Tools Punching Bag
15. Best hanging punching bag for beginners: Everlast Nevatear Training Bag

How we chose the best punching bags

• Bag type. We focused on the best bags for home workouts. We also chose bags designed to develop skill rather than strength and power.
• Bag material. Traditionally, leather is the crème de la crème of punching bags. It’s comfortable, durable, and (usually) PRICEY. So we picked high quality plastic and vinyl options too.
• Fill material. We selected a mix of sand, water, air, and fiber fills. It all comes down to what’s more comfortable for you.
• Price range. Just like there are different fitness levels for everyone, there are also different budgets. We tried to find some quality punching bag options at an array of price points.

Pricing guide

Here’s a price key to help you find the best bag for your body and budget.

• $ = under $100
• $$ = $100–$200
• $$$ = over $200

The best bags for your buck (under $100)

Best adjustable weight punching bag

Price: $
Weight: 70–120 lbs.
Size: 3 ft.

With an adjustable weight, the MaxxMMA works for folks of various sizes and strengths. The patented water/air technology includes a welted PVC bladder, which helps you customize the weight to your size.
Bag bonus: The synthetic leather is durable and resists splitting and cracking.

Best leather punching bag

Price: $
Weight: n/a
Size: 3, 4, or 6 ft.

This Muay Thai bag is narrower than the average heavy bag, so it’s better for mixed martial arts. The Jayefo Trexter comes unfilled, saving you some money up front. It’s made in three sizes — 3, 4, and 6 feet — and five colors.
P.S. The leather exterior and industrial-strength straps come with an impressive 10-year warranty.

Best punching bag alternative

Price: $
Weight: N/A
Size: N/A

A reflex ball is a good punching bag alternative if you’re tight on cash and space. It’s also great for increasing your speed, timing, and reflexes. This set comes with an adjustable headband and three balls. You can work your way up to heavier balls when you’re ready.

The best punching bags for small spaces

Best speed bag for beginners

Price: $
Weight: N/A
Size: 9 L x 6 W in.

Beginners get a chance to cut their teeth, er, knuckles on this medium-size bag. It’s great for building speed and shoulder endurance. You can refill the bladder as it starts to lose air (which it will every few days if used on the reg).

PSA: The tough leather exterior holds up well, but you need to buy the anchor hardware separately. 

Best double end punching bag

Price: $
Weight: 1 lb.
Size: 7 or 9 in.

Double end punching bags like the Pro Impact can improve hand speed and develop timing. It’s made of genuine leather with reinforced welted seams and loops, so it can def take a beating. You can choose either a 7- or 9-inch bag, based on your size and weight.

Best water-filled punching bag

Price: $$
Weight: 100 lbs. (filled)
Size: 28.3 in.

The HydroStrike isn’t as tall as a full-size heavy bag, but it has the same weight for a similar experience. The water absorbs the shock of each punch and mimics the feel of a human body. It comes with a nozzle, hanging bracket, and chain, so all you need to do is make sure it’s securely anchored to the ceiling.

FYI: It ships unfilled and tips the scales at 100 pounds once full.

The best freestanding punching bags

Quietest freestanding punching bag

Price: $$
Weight: 182 lbs. with sand, 137 lbs. with water
Size: 69 in.

The Dripex offers an incredibly stable base that can be filled with either sand or water (but sand is recommended). Twelve suction cups hold this 182-pound monster in place. The weight and height make it fab for the whole fam.
Our fave part is the shock absorbers that absorb the shock of impact and take pressure off your knuckles and wrists.

Best real-life experience

Price: $$$
Weight: 270 lbs.
Size: 60–78 in.

Century Bob is a great workout buddy, especially if you want to practice self-defense. A realistic target lets you get a feel for the real deal without hurting a sparring partner. Bob adjusts from 60 to 74 inches in 6-inch increments. When loaded with sand, Bob comes in at 270 pounds. 

Best heavy bag 

Price: $$$
Weight: 270 lbs.
Size: 69 in.

Ready to kick it up a notch? This 270-pound, 69-inch behemoth can take high kicks, punches, and everything in between. A wide, stable base keeps it upright even under heavy hits. The high density foam filling will protect your knuckles and wrists but still provides a real-deal experience.

The top hanging punching bags

Best kids hanging punching bag

Price: $
Weight: Varies based on filling
Size: 2 ft.

Kids need a stable bag that lets them learn technique and correct form. Enter the RDX. The leather exterior offers a comfy surface that can take the learning hits of a newbie. It also comes with a pair of gel-padded boxing gloves that reduce strike shock.

Fair warning: The gloves are on the small side.

Best for mixed martial arts

Price: $$
Weight: 70 lbs.
Size: 3.5 ft.

The MMA Heavy Bag Kit lets you jump into mixed martial arts with a quality bag, hand wraps, and gloves. It includes a bungee cord so you can add resistance to the bag in case the 70-pound fill weight isn’t enough.

This model works with an Everlast stand or a ceiling anchor. The chain lets you adjust the height to fit your size too. 

Best punching bag station

Price: $$$
Weight: 280 lbs.
Size: Frame footprint 68 L x 44 W x 94.5 H in.

The Everlast 2-Station Gym gives you pro equipment and adjustment options in your home. You can focus on speed, endurance, timing, and strength every day. Yes, it’ll cost you. But it’s a dope investment if you’re super dedicated to the sport.

The best punching bags for beginners

Best freestanding punching bag for beginners

Price: $$$
Weight: 270 lbs.
Size: 47–68 in.

Before you can “float like a butterfly and sting like a bee,” you need to learn the basics. This height-adjustable freestanding punching bag ranges from 47 to 68 inches and can be filled with sand or water. It also offers a flexible rebound that’s better for beginners.

Best punching bag stand for beginners

Price: $
Weight: N/A
Height: 48–58 in.

This punching bag stand is a killer cardio workout. The inflatable bag sits on a spring-loaded shaft that builds timing and speed. The rebound effect will also help you develop more hand-eye coordination. Multiple users can adjust the height from 48 to 58 inches.

Best hanging punching bag for beginners

Price: $$
Weight: 100 lbs.
Size: 48.5 in.

Ready to try a heavy bag? At 100 pounds and 48.5 inches tall, the Nevatear is great for a newbie who’s ready to start building strength and endurance. The fabric/sand filling offers good weight and resistance. It also has the perfect amount of give for a realistic experience.

Bonus: It’s super affordable for a prefilled bag.

FAQs about punching up your workout with a punching bag

If you’re still on the fence about going all-in on a punching bag, we clear up some common questions here.

Is hitting a punching bag actually a good workout?

Absolutely. A boxing workout, which can include hitting a punching bag, is a great cardio, strength, and power training method. It doesn’t just work your arms, either. This type of activity also engages your obliques (abs), traps (trapezius muscle), and lower leg muscles to improve the range of motion in the whole body.

How many days per week can I work out on a punching bag, and for how long per day?

Unlike weightlifting, fitness pros say it’s cool to work out on a punching bag every day if your hands and wrists feel up to it. Although, you might want to stagger your sessions by a day or 2 at first to give your body time to adjust.

As far as session length, the general recommendation is 15 to 30 minutes — similar to most cardio workouts.

Do I need to have hand equipment to exercise on a punching bag?

So, you don’t necessarily need the fully-padded boxing gloves like the pros use in the ring in order to work a punching bag. However, some type of hand or wrist protection is highly recommended to protect your joints from any injuries due to strain.

If the punching bag you purchase doesn’t come with a set of gloves, a quality athletic wrist wrap or a pair of well-fitting sparring gloves should work fine.

Do I need to have a trainer before getting a punching bag?

Not unless you want one. Just like other forms of exercise, you can do this one solo or with some guidance. If you’re actually interested in learning how to box, a trainer or an instructional training program could be the way to go. But if you’re just looking to get your heart rate up or blow off some steam, have at it!

What else should I look for in a punching bag besides type?

Size and weight. Unless you’re working with one of those smaller hanging speed bags, a punching bag should be no less than about half your body weight. This prevents wild bag swings and offers muscle-producing resistance.

And speaking of resistance — you want your punching bag to have a little give to it so that it can absorb your punches without being too firm. No matter how strong you get, you don’t want to make a habit of punching columns.

Bottom line: If you choose a quality option, good fitness work is in the bag

Exercising with a punching bag is a great high intensity, low maintenance workout option for your entire body. With a boatload of different bag options available, selecting the right one for you should come down to your fitness and frequency goals, as well as your budget.

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Get Well Soon: 18 Ways to Speed Exercise Recovery

Whether you’re an occasional runner or a total gym rat, workout recovery can be uber-uncomfortable. But fear not, fit fam. There are lots of productive ways to help you bounce back.

Here are 18 science-backed tips to help your body feel better faster.

Cavan Images/Getty Images

How to speed exercise recovery

Before we dive into the deets, here’s a quick list of the 18 best ways to speed workout recovery:

1. Get more sleep
2. Take a daytime nap
3. Listen to music
4. Reduce your stress levels
5. Eat protein in the morning
6. Have some protein before bed
7. Eat a little protein before your workout
8. Eat something with protein post-workout
9. Drink chocolate milk
10. Skip the booze
11. Try tart cherry juice
12. Drink lots of water
13. Rest your muscles
14. Take an anti-inflammatory medication
15. Try compression garments
16. Use a foam roller
17. Take a cold bath
18. Get a massage

Rest up

Get more sleep

TBH, the exact relationship between sleep and exercise is still unclear. However, research suggests that not getting enough shut-eye can have a negative effect on performance and recovery.

After all, sleep affects your whole body and all its systems — including your brain, heart, and lungs. It also plays a major part in metabolism, immune function, mood, and disease resistance. So getting extra Zzz’s after a tough workout might do more than you know to speed your body’s recovery.

Take a daytime nap

An excuse to nap? Sign us up.

Taking a nap after a workout can help support muscle recovery. As you sleep, your pituitary gland releases a growth hormone that helps build and repair tissue. Not only is this essential for muscle growth, but it can also help speed up recovery.

Chill out

Listen to music

Music can be great for helping us power through a tough workout, or at least distracting us from that “My legs are on fire!” feeling 🔥. But there’s also a chance that listening to relaxing tunes can aid in exercise recovery.

Slow-tempo songs can help reduce your heart rate faster and get your blood lactate — the stuff that causes the pain in the first place — back down to resting levels more quickly after exercise.

Reduce your stress levels

When you’re under stress, your body can’t prioritize muscle recovery as well. In fact, researchers in a 2014 study found that periods of high stress were associated with slower recovery times. Meanwhile, lower stress levels were linked with faster recovery times.

It may not always seem possible to reduce the amount of stress in your life. Many people find mindfulness activities like yoga, meditation, and breathing exercises helpful for coping with stress, but that doesn’t mean you have to try them or that they’ll always work. You can opt for any activity (or lack thereof) that helps you relax.

Eat or drink more protein

Eat protein in the morning

After a hard workout and a good night’s rest, your body can use some nutrients to recharge.

Breakfasts that are high in protein can keep the muscle rebuild chugging along. They might also reduce cravings later in the day and put the kibosh on evening snacking. 

Have some protein before bed

Your body uses protein to repair the tiny tears in your muscles that occur when you work out.

Unless you’re doing some serious sleepwalking, you prob don’t usually ingest a lot of protein when you sleep. That’s why it might be a good idea to have a light protein-filled snack before bed. Studies show that this can help you bounce back better after exercise.

In one study, participants took 40 grams of casein protein 30 minutes before sleep after resistance training. The researchers found that the protein increased amino acid levels and whole-body protein synthesis while improving protein balance. All this had a positive effect on muscle recovery. 

Eat a little protein before your workout

Research shows that eating a little protein can speed up recovery. This is because protein contains amino acids — the building blocks of tissue — which help repair the tears caused by working out. Yeah, science!

Here are some foods that are solid sources of amino acids:

• soy
• fish
• beef
• dairy
• eggs
• beans
• quinoa
• poultry
• mushrooms
• cottage cheese

Eat something with protein post-workout too

Sensing a trend here? While protein helps your body do its repair work, eating something containing both carbohydrates and protein is a good idea immediately after exercise.

Consuming milk, yogurt, or a peanut butter sandwich within 2 hours after your workout can help your muscles recover and restore the glycogen they’ve lost.

Stay hydrated

Drink chocolate milk

Looking for a convenient and delicious post-workout snack on the go? Down some chocolate milk.

The protein it contains will kick-start said muscle recovery. Also, actual studies have found that those chocolaty carbs can decrease muscle soreness and the amount of time it takes for the body to get ready for its next challenge. 

Skip the booze

Those of us who enjoy a post-workout happy hour might want to be careful of getting too much of a boozy thing.

According to the National Strength and Conditioning Association, anything with 4 percent or more alcohol can increase how much you pee. This can delay rehydration after exercise, which might lead to cramping and delayed recovery.

Try tart cherry juice

Stiff as a board from yesterday’s cycling class or lifting session? Tart cherry juice or supplements might help reduce the swelling that occurs when muscles are damaged, allowing your body to recover faster and with less pain.

A research review that looked at the benefits of tart cherry supplements in athletes found that they reduced inflammation after exercise.

BTW, curcumin, the active compound in turmeric, may offer similar anti-inflammatory benefits.

Drink lots of water

Better recovery could be just a glass (or two, or three … ) away. Among its many other functions, H₂O helps remove the metabolic waste a heavy workout produces.

In the heat, it’s possible to lose up to 4 liters — or almost 9 pounds — of fluid per hour. That’s a lot of liquid.

According to the American Council on Exercise, you should drink 8 ounces of water 30 minutes after exercise plus 16 to 24 ounces for every pound of body weight lost during exercise.

Give your muscles some TLC

Rest your muscles

Lots of peeps suggest taking 2 days between workouts involving the same muscle group — but there’s no one-size-fits-all solution for recovery time. Factors like age and fitness level are important in determining how much rest we really need between weightlifting sessions.

Schedule a few extra rest days if you notice that your performance is deteriorating from workout to workout.

Take an anti-inflammatory medication

Anti-inflammatory medications have been found to speed up muscle recovery and reduce soreness, at least in the short term. But they might not be great for your muscle development over time.

A small 2018 study suggests that high doses of nonsteroidal anti-inflammatory drugs (like ibuprofen and aspirin) may hinder exercise’s ability to increase muscle strength. So you might want to opt for natural anti-inflammatories (like turmeric and willow bark) instead.

Try compression garments

For many athletes, it’s important to quickly regain the energy (and willpower) to run, jump, or throw. Research suggests that wearing compression garments can help decrease muscle recovery time, especially strength recovery, between intense bouts of exercise. 

Use a foam roller your friend

Much of the soreness that goes along with exercise occurs when our muscles and fascia — the connective tissue that runs throughout your body — become “knotted.”

Rolling out muscles with foam or semi-rigid rollers can help remove those knots (aka myofascial adhesions). It may also prevent muscle imbalances from forming. While foam rolling is not exactly known for being comfortable, the benefits are worth it.

Take a cold bath

While it might be a scary prospect, it’s a common assumption among some athletes that taking a cold, full-body plunge after working out can significantly reduce soreness and inflammation.

However, research suggests that while cold water immersion may be helpful for reducing muscle inflammation after resistance training, it’s not any more effective than active recovery (in this case, low intensity cycling).

Get a massage

Recovery back rubs, anyone? As though we really needed randomized controlled studies to tell us, research suggests that massage helps reduce post-exercise muscle soreness.

Scented candles and relaxing tunes optional.

tl;dr

If your goal is bigger biceps, a little soreness might be part of the process. But there are lots of effective ways you can bounce back fast. Make sure you give your bod enough time to recover after each workout, especially if you’ve really pushed your muscles to the limit.

You can also try strategies like taking a cold bath, taking anti-inflammatories, or eating more protein. Also be sure to get a good night’s sleep, drink enough water, and avoid drinks that can dehydrate you.

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12 All-Purpose Flour Alternatives for Your Next Bake-Off

The Greatist Magical Mystery Tour: Health Benefits of Psychedelic Mushrooms

Shrooms. Mushies. Caps. The fungus that makes you humongous. We’re talkin’ about magic mushrooms, man.

These hallucinogenic fungi are known for their ability to make you trip bawlz. But did you know they might pack some sweet health benefits, too? Here’s the psychedelic scoop.

Caitlin Riley/Stocksy United

Benefits of magic mushrooms

Magic mushrooms aren’t just about hallucinations (though those can sometimes be pretty great). Here are five ways magic mushrooms might help your health.

1. Depression

In a 2022 study, researchers analyzed the effects of psilocybin — the psychedelic compound found in shrooms — in 27 folks with a long history of depression. Participants were given two doses of psilocybin every 2 weeks between August 2017 and April 2019. 

Researchers found that the participants’ depression levels remained low 1-, 3-, 6- and 12-months after the treatment. While this is dope news, researchers noted that more research is needed to explore the link between psilocybin and depression. Specifically, we still need to know if treatments can last longer than 12 months.

PSA: It’s not a good idea to self-medicate with magic mushrooms. There are lots of other (and proven) methods to help you treat depression (i.e., online therapy or in-person therapy).

2. Might help stave off substance misuse

Researchers are currently trying to figure out if psilocybin can help peeps cease smoking, drinking, or misusing drugs.

In one small study, researchers analyzed the use of psilocybin as a way to treat alcohol dependence. They found that psilocybin helped decrease drinking and alcohol cravings.

In a small pilot study, researchers found that psilocybin significantly improved the odds of smokers abstaining after a 12-month period.

There’s also some anecdotal chatter that psilocybin can help treat other forms of substance misuse. But we still need a whole lotta research to show if it can actually help reduce cravings and drug use.

3. Headaches

According to 2017 research, psychoactive substances like psilocybin might help treat cluster headaches and migraine.

However, a small study indicates that psilocybin can actually cause headaches. Researchers noted that the severity of the headaches depended on the dosage, but that the symptoms weren’t disabling or severe.

So yeah, the jury’s still out on this one.

4. Post-traumatic stress disorder (PTSD)

In an animal study, researchers found that low doses of psilocybin helped condition the fear response in mice. This might mean that magic mushrooms can help treat PTSD and related conditions. But we def need more research on humans to explore this link.

Additionally, studies show that the psychological effects of psilocybin can be unpredictable. This also makes it tough to say if magic mushrooms are 10/10 effective way to treat PTSD.

5. Anxiety

While we need more research, there’s a possibility psilocybin can help relieve anxiety.

In a 2016 study, 51 cancer patients with life-threatening diagnoses were given either a very low dose or a high dose of psilocybin. The high-dose group had a bigger increase in life meaning, optimism, and quality of life. They also had a decrease in death anxiety compared to the low-dose group.

What do magic mushrooms do?

Here’s a breakdown of the common effects of magic mushrooms.

• Increased energy. Boundless good vibes.
• Feelings of euphoria. An overwhelming feeling of well-being and contentment.
• Distortion of reality. A new perception of the existing world. A peek behind the curtain.
• Altered perception of space and time. Time and space become distorted. Close distances can feel like miles away.
• Feelings of extreme excitement. Everything is new and wonderful. Time to explore that creepy cupboard under the sink!
• A sense of oneness or unity with the universe. This kind of spiritual experience is kind of the platonic ideal of tripping. You feel at one with every other living being.
• Visual and auditory hallucinations. Things become unnaturally small or large or they bend and ripple. Sounds become distorted and music becomes unbearably beautiful. This is still the only conceivable explanation of why people ever listened to “The Grateful Dead.”

How long do magic mushrooms last?

The hallucinogenic effects of shrooms usually work about 30 minutes after you eat them. Most trips last about 4 to 6 hours, but it’s also possible for the effects to last longer. It tends to depend on how much you take, the shroom’s potency, and your general tolerance level.

BTW, while you’re under the influence, you might experience physical symptoms like:

• headaches
• drowsiness
• dilated pupils
• inability to move
• speech difficulties
• nausea or vomiting
• loss of coordination
• increased heart rate or blood pressure

What are the risks of hallucinogenic mushrooms?

Shroomies can give you a case of the doomies. One of the most common side effects of magic mushrooms is a bad trip. This can trigger anxiety, stress, scary hallucinations, or panic.

Bad trips aren’t the only potential pitfall. Other risks of magic mushrooms include:

• Food poisoning. It’s super-duper difficult to tell poisonous and nonpoisonous mushrooms apart. That’s why it’s never a good idea to pick your own shrooms unless you really know what you’re doing.
• Triggering mental and emotional problems. This is an iffy one. More research is needed but there’s anecdotal evidence that hallucinogens can trigger or exacerbate preexisting mental health conditions.
• Accidents. Because walking down a flight of stairs that are rapidly turning into M.C. Escher painting is harder than it looks.
• Mixing. Combining magic mushrooms with booze or other drugs can up your chances of an adverse reaction.

P.S. None of these studies examined the social or recreational use of shrooms. Psilocybin was obtained from a regulated source in these studies which ensured quality and safety. Additionally, it was administered to participants who were then closely monitored.

The FDA hasn’t approved the use of psilocybin. As of now, it remains a Schedule I substance and is illegal to use in the United States.

tl;dr

Magic mushrooms are, well, magical. Research shows that psilocybin can have a positive effect on your mental health. There’s also a chance shrooms can help treat PTSD, headaches, and substance misuse disorders. But we need more studies to know for sure.

Mushies can be hella fun. But it’s 10/10 important you know the risks and your limits. Don’t do shrooms alone and only take them if you know they’re not going to make you sick.

Also, be sure to take them in a safe and comfortable environment. Always establish a safety plan ahead of time and make sure someone in your group stays sober. Bad trips are not fun. Trust us.

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All in Favor of Deleting Eyebrow Dandruff Say “I”

10 tips you can use to transform your health

Hi friends! Happy Monday and I hope you’re having a wonderful day. We’re finishing cleaning and organizing our closets (they were an epic mess lol) and enjoying the day with the crew.

For today’s post, I thought I would share some simple but powerful health tips from myself and Mia (a Registered Dietitian). It’s easy to think that changing your health requires a huge overhaul at once, but the beauty is in creating small habits and building from there. If you haven’t read Atomic Habits, I highly recommend it!! It explores the power of habit building and how to use small habits to make huge changes.

Here are some of the things that come to mind that you can use to build on over time. I’d love to hear if there’s anything else you’d add to the list!

10 tips you can use to transform your health

5 tips from Gina, a Precision Nutrition coach, NASM certified Personal Trainer and Women’s Fitness Specialist

1. Meditate

Meditation is one of the most powerful habits I’ve added to my personal health routine. When I meditate, it immediately affects how I feel on a mental level (more calm, patient, less anxious, more present) and it also affects my blood glucose when I’m wearing a CGM. The days that I meditate, I notice that I sleep much better that night and have vivid dreams. If you’re not sure how to start a meditation practice, check out this podcast episode.

2. Hydrate yourself throughout the day.

Even better? Sip on some LMNT electrolytes or another electrolyte you love. Hydration affects so many processes in the body, from digestion, skin tone, immune function, hormones, satiety, etc. I like to aim for at least half my body weight in ounces, and definitely have one serving of electrolytes each day, especially when it’s hot outside or I’ve had a longer or more intense workout.

3. Swap out frequent high-intensity exercise for low-impact or lower intensity options.

If you’re currently doing lots of high impact and high intensity workouts, assess your routine and make sure that you have some lower intensity days and at least 1-2 days completely off each week. After a certain point, you will experience diminishing returns with super intense workouts, usually through hormonal issues (exercise is a stressor for the body and it really comes down to how we recover from exercise!), and potentially overtraining symptoms or overuse injuries. If you’re not sure how to balance your workout plan, join us for Fit Team here! You can try it out for 7 days and see how you like it. June workouts just went live this weekend so you’re ready to rock and roll!

4. Track your protein and fiber intake.

Protein is the building block of our cells and many women aren’t eating enough protein to preserve muscle as we age. If you have goals to build muscle, you also need to make sure you’re eating enough protein! Protein intake suggestions depend on a variety of factors (age, body composition, activity levels, goals, diet, how much protein you’re currently eating, etc.) but a good rule of thumb is to aim for at least one palm-sized serving of protein in each meal.

5. Sauna

The sauna blanket has been a game changer for me! It helps with stress relief, can help to reduce soreness and inflammation in the body, and it feels SO good to sweat.

Here’s what my sauna blanket routine looks like:

• I use it 2-3x a week on non-consecutive days, usually when I’ve had an easier workout or an off day
• I wear a long-sleeved cotton shirt, long joggers or sweats, and two pairs of socks
• Preheat the blanket to level 8, and by the time I’m ready, it’s nice and toasty. I’ll turn it down to level 7 before crawling in
• I’ll put a small washcloth under my booty (otherwise I feel like it gets too hot on my tailbone)I set a timer for 35 minutes (my favorite amount of time because I get nice and sweaty) and use this time to watch a show, meditate with some binaural beats, or study for IHP. (Note: you don’t want to sauna for longer than 45 minutes. I think 20 minutes is a great starting point to get the benefits and usually feel great around 35 minutes)
• After I get out, I use a body brush and immediately hop in the shower. You don’t want everything you sweat out to be reabsorbed by the body. I’ll take a lukewarm to cool shower to rinse off and know I’ll get awesome sleep that night!

You can check out my full review of the HigherDOSE sauna blanket here and use FITNESSISTA15 to get 15% off the sauna blanket, PEMF Go Mat (I use this for meditation every day), red light face mask, and copper body brush.

5 tips from Mia, a Registered Dietitian and professionally-trained chef

6. Get some zzz’s!

A minimum of 7-9 hours of sleep per night is ideal for most adults.

Benefits can include:

– A decrease in cravings

– Mentally alertness and sharpness

– Increased energy

– Better mood and feeling happier

– Smaller waist circumference

– Muscle growth

– Improved cardiovascular health

– Improved immune system function

– Improved blood pressure

– Improved hormones and stress response

Make sure that you set yourself up for sleep success each day and have a solid wind down routine at night.

(PS this pillow mist is one of my favorite things ever!)

7. Go for a walk!

Taking a 30 minute walk first thing in the morning helps to set your circadian rhythm and benefits cardiovascular health. In addition, taking a 15-20 minute leisure walk after meals can help with postprandial glucose response, weight loss and overall metabolic health.

8. Start adrenal cocktails.

The adrenal cocktail can is beneficial, especially for anyone who has extra stress in their life, whether mental, emotional, physical, food, or even intermittent fasting. You can read more about the adrenal cocktail here! The adrenal cocktail helps to replenish the minerals lost when our adrenal glands are taxed and under stress. The adrenal cocktail provides essential vitamins and minerals, specifically potassium, sodium and whole food vitamin C, not ascorbic acid.

What does this look like in whole food form?

½ cup of fresh squeezed orange juice or pineapple juice

½ cup pure coconut water (no additives)

and ¼ tsp Redmond’s real salt. Stir and drink at 10a and 2p daily. Kinda like a little tropical oasis in your day.

9. STOP taking synthetic multi-vitamins and try desiccated beef organs.

Beef organs are rich in B vitamins, protein, copper, Vitamin A, Folate, and Zinc, just to name a few.  They are beneficial for hormonal balance, thyroid, digestion, physical and mental energy and skin. Get a boost from real food that can feel similar to a cup of joe without the cortisol spike.

10. Laugh!

Laughter decreases pain and stress making hormones in the body. Laughter has positive benefits on mental health, the immune system and helps to decrease anxiety.  It secretes endorphins, which can transform your mood.  It is a non-invasive form of therapy that is great for treating stress and depression. Open a book of jokes, read the comics, turn on your favorite movie, or flip through old photos and enjoy a good laugh.

So tell me friends: what habits in your day have made a huge positive impact on your health? What would you add to this list?

xoxo

Gina

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How Long Do Eggs Last? Plus, a Simple Hack to Test Freshness

When it comes to storing eggs, there are a dozen ways to do it right — and the question of how long these protein-packed ovals last doesn’t have as straightforward an answer as you might expect.

Eggs’ shelf life depends not just on whether you refrigerate them but when you do it. Then there’s the option to freeze them or even store them on the counter (which is actually perfectly safe in some cases).

Wondering how to store eggs, how long they stay good, and how to tell if they’re fresh? We’re hatching up the details.

Westend61/Getty Images

Refrigerated store-bought eggs

How long will they last?

Eggs have a fairly long shelf life under refrigeration. The Food and Drug Administration (FDA) recommends storing eggs in their original carton and using them within 3 weeks for the best quality.

You can, of course, use their printed expiration or “best by” date as an indicator of quality, but eggs aren’t a ticking time bomb. They may very well last beyond a printed freshness date.

More food for thought: All cartons of eggs sold in the United States have a three-digit code that indicates their packing date.

The code is listed as a Julian date, ranging from January 1 as “001” to December 31 as “365.” The code “021,” for example, indicates that the eggs were packed on January 21st, while “359” means the eggs were packed on Christmas Day. This can give you a sense of exactly how old your eggs are.

Depending on the specific brand, the information may look slightly different on the carton, but it’s all there.

How to store them

The FDA recommends refrigerating eggs at 40°F (4°C) or less. It’s better to store them on an inside shelf, not in the door. (An inside shelf maintains a consistent temperature, whereas the door may not if you open and close your fridge often.)

Also, skip the fridge’s built-in egg caddy and keep eggs in their original cartons. Keeping them in this packaging will protect them better and prevent them from absorbing odors from pungent foods. It even prevents moisture loss.

Not gonna use all your eggs before they go bad? You can store them in the freezer, where they’ll keep for up to a year. (This brings a whole new meaning to having your eggs frozen.)

That said, eggs require a little bit of prep work before they go into the deep freeze.

The American Egg Board recommends removing the eggs from their shells before freezing them.

To do this, crack the eggs into a bowl and beat them just until blended (try not to whip too much air into the mixture). You can also add 1/8 teaspoon of salt or 1 1/2 teaspoons of sugar or corn syrup per 1/4 cup of yolks to prevent the yolks from thickening too much in the freezer.

Pour the egg mixture into freezer containers, seal, label with the number of eggs and date, and freeze. Thaw them the same way you would thaw milk (as in, put them in the fridge overnight).

How long can they stay out on the counter?

The short answer is the same for raw eggs in their shells and hard-boiled eggs: 2 hours.

Eggs that have been previously refrigerated (like the ones you buy in a grocery store) should be refrigerated as soon as possible after purchase. According to The Egg Safety Center, “maintaining a consistent, cool temperature is critical to safety.”

Previously refrigerated eggs left on the counter at room temperature will sweat, creating an environment for bacteria growth — and nobody wants that. The Egg Safety Center says previously refrigerated eggs should not be left out longer than 2 hours before re-refrigeration.

Fresh eggs

Fresh eggs have their own set of guidelines. If you’re raising your own chickens or buying eggs from your local chicken farmer, there’s not an immediate need to refrigerate them.

“Fresh eggs can be left out at room temperature for a week or two as long as they haven’t been washed or refrigerated at any point,” says author and fifth-generation chicken keeper Lisa Steele of Fresh Eggs Daily.

Steele further explains that washing or refrigerating disturbs the integrity of an egg’s “bloom” — the invisible natural protective coating on the eggshell that prevents bacteria and air from penetrating it.

“An egg will last seven times longer in the refrigerator, though,” says Steele, “so it’s best to chill any eggs not being eaten fairly soon.”

Once you refrigerate the eggs, the same 2-hour rule applies if you remove them from the fridge.

How to tell if an egg is fresh

Following proper storage procedures will keep your eggs fresh. But if you buy eggs from a local farmer and really want to know if they’re fresh — or if you suspect a bad egg in the bunch — Steele has a quick test you can do: “A fresh egg will sink in a glass of water and sit on the bottom,” she says.

Try it! Place the egg in a glass of water. If it sinks, it’s fresh. If it sinks but stands on one end at the bottom of the glass, it’s not as fresh but is still edible. If it floats to the top of the glass, toss it.

“As the egg ages, air penetrates the shell. The egg will begin to float on one end until it’s standing upright and then will finally float,” Steele explains.

See it in action:

Remember, even if an egg passes the float test and is not past its expiration date, it’s still important to cook it to a safe temperature before you eat it. (Check out the Egg Safety Center’s temperature guidelines for more info.)

Bottom line

To ensure all your egg-cellent meringues, baked goods, and Benedicts are safe for brunching, be sure to store eggs properly. Unless you have a reason not to refrigerate them, you can’t go wrong stashing them in your fridge.

When in doubt, grab a glass of water and try the sinkers-and-floaters test before you get cracking.

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104: Things that have helped my anxiety

Hi friends. My heart is heavy following this week’s events, and behind the scenes, I am taking action in between praying for those sweet babies and their families.

Today’s podcast episode was a common request in my 100 podcast episodes post, so I thought I’d cover this topic today. It’s also something that I feel has been magnified in some way or another for the past few years, so think it’s a relevant topic for this week.

Today, I’m chatting about my experience with anxiety and some of the things that have helped me over time. PLEASE keep in mind that I’m not a therapist or a doctor. This is not medical advice and I’m just sharing my experience. If you struggle with anxiety or any mental health issues (or if you just want to chat to a trusted third party who can give you advice!) seek out the help of a local certified therapist. I always lurk the reviews online when we first move to a new place. You deserve to feel great; please seek out the help you need to feel better!

 

 

104: Things that have helped my anxiety

As a first-born Type A perfectionist, I’ve had anxiety for as long as I can remember. When I was younger, I had a TV in my room and would fall asleep watching the news sometimes, which is the perfect way to brew some worry and anxiety. There was also some transition in our family, since my parents got divorced when I was in kindergarten, and I’ve just always been a worrier. My anxieties and worries have ranged from very mild, like deadlines, wanting specific details to be perfect, or wondering if someone is mad at me, to much bigger things, like a husband who was abroad fighting in a war (four times!), a baby with severe reflux who had stopped breathing on a couple of occasions, health concerns, and family stuff.

Something that has always helped me, no matter what I was going through: therapy.

I’ve been blessed to see some incredible therapists in my lifetime and think it can be SO helpful to have one in your back pocket, even if you don’t see them super regularly. It can feel a little weird and awkward at first, but I always leave each session feeling lighter, relieved, and like I have a plan.

I wanted to note first that while NOTHING can replace traditional therapy, there are also some strategies that have also helped:

– Exercise! The key is to do this in a way where you can recover easily and you aren’t perpetuating a constant flight or fight response in the body. Think about your personal “stress bucket,” and make sure that exercise isn’t the thing tipping it over. If you’re an anxious person, I would shift focus from intense and high-impact workouts (like bootcamp workouts and CrossFit), to more low-impact options like yoga, barre, walking, Pilates, moderate strength training, or dance.

– Bringing myself to the present moment. What are 3 things I can see? What are 3 things I can hear? What are 3 things I can touch?

– Scheduled worry time each day.

– Meditation. This is also tied to breathing. Shallow breathing can increase our heart rate and lead to increased feelings of anxiety.

– A daily walk, in the sun.

– Unloading all of your worries into a journal each night.

– Paying attention to fueling my body.

– Sleeping at least 8 hours. If you need sleep tips, check out Sleep Smarter.

– Delegating as many things as possible, as a decreased task load and mental to-do list can potentially decrease anxiety. What can you take off your plate so you longer have to think about it? For myself, it’s usually things like extra help with the kids when I have work deadlines, house cleaning, and certain meal prep items. What can you do to make your life easier?

– Scheduling joy into my day. It’s SO easy to get wrapped up into the to-do list, chores, kid stuff, work life, that you get to bedtime and realize you’ve literally been working all day. It helps my anxiety immensely when I take 30 minutes each day to do something I enjoy, like read a book, sit on the patio and chat with the Pilot, play a board game or bake something with the girls, play the ukulele, etc. It seems counterintuitive, but when I have a little *fun* during the day, I’m SO much more productive during my work blocks.

– Focusing on gratitude. Even when things feel extremely hard, there’s always something to be thankful for. When I shift my focus to gratitude, I feel more calm throughout the day. Every day, after I meditate, I write down three things that I’m thankful to have in my life. It takes less than 1 minute, and makes a huge difference in my day.

So tell me, friends: do you experience anxiety? What are some of the things you’ve found to help?

xo

Gina

Resources from this episode:

Join us for Fit Team! You can try it out here for just $7. Sign up now and get June’s workouts (plus the bonus spa recipes for this month) this weekend! If you are looking for a phased workout plan based on results, this is your chance.

I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers.

Get 15% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.)

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

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gluten-free cashew chicken (with a secret ingredient!)

Sharing a recipe for gluten-free cashew chicken that will change your liiiiiife. Not even joking.

Hi hi! How’s it going? I hope you’re having a lovely morning. Today is a day off from the gym (taught dance cardio, barre, and aerobics all in a row and ya girl is spent), so I’m looking forward to reading by the pool with the crew and also getting some content done for an upcoming partner post with NOW Foods (you can use FITNESSISTA for 20% off sitewide! They have SO much amazing stuff). I also have a 1:1 client call and am getting some stuff done around the house.

For today’s post, I have a new quick and easy dinner recipe for you that was a home run: gluten-free cashew chicken.

TBH, I LOVE Chinese takeout. It makes my soul so happy, but I typically end up feeling a little bloated afterwards and kind of blah. Fried food just doesn’t love me back, so I don’t eat it super often.

I was craving cashew chicken, but didn’t have the things I usually like to coat chicken for air frying: out of almond flour, coconut flour, arrowroot, everything.

In the pantry, I saw this bag of pancake mix staring at me, and figured I’d give it a whirl.

This is a game changer, friends.

It has so many great ingredients for coating or breading chicken (you could totally use this for fish, shrimp, or tofu) and very little mixing required. Just season the heck out of it with salt and pepper, make a little egg bath (about 2 eggs with a little water) and you’re good to go.

Heads up with this recipe: you do need an Air Fryer. (It’s $87 right now!)

I fought buying one for at least two years and now that I have one, I’m like how the heck did I live without you for so long?! You can cook so many things in the air fryer, but our favorites are frozen fries (they crisp up beautifully), teriyaki salmon, chicken wings, bacon (the BEST way to cook regular and turkey bacon!) and quick veggie and protein dinners (like chopped chicken sausage, veggies, and potatoes).

I coated some diced chicken with egg and then popped it into a bowl with the pancake mix, and stirred to coat. Next I sprayed the air fryer basket (preheated at 375), added the chicken and cooked for 12-15 minutes, flipping once. I made sure it was done – always use a meat thermometer- and crispy.

While the chicken was cooking, I made the sauce with Tamari, avocado oil, garlic, ginger, honey, hoisin sauce, and rice vinegar. It heated up on the stove, I added the cooked chicken, stirred it to coat, and topped with chopped cashews and scallions. We enjoyed the chicken on top of white rice (cooked in the Instant Pot) and sautéed zucchini.

Leftovers were bomb dot com, too.

It was one of the easiest dinners ever (the whole thing took maybe 20 minutes) and the whole fam LOVED it. I can’t wait to make it again!!

Print

gluten-free cashew chicken (with a secret ingredient!)

Print Recipe

This is a super delicious gluten-free cashew chicken that you can make in the air fryer in about 20 minutes.

• Author: Gina Harney // The Fitnessista

Ingredients

1 lb chicken breast, cut into 1-inch pieces

2 eggs plus 1 T water

1 cup Simple Mills pancake mix (I order ours from Thrive Market)

Salt and pepper

For the sauce:

1/2 cup hoisin sauce

1/3 cup avocado oil

2 T Tamari

3 cloves of garlic, minced

1-in piece of ginger, minced

1 tablespoon honey

1 tablespoon rice vinegar

1/2 teaspoon sesame oil

To serve:

1/2 cup raw cashews, chopped

Scallions

Instructions

Preheat the air fryer to 375 degrees.

In a large bowl, whisk the eggs and water.

In a separate bowl, add the pancake mix and season well with salt and pepper.

Add the chopped chicken to the egg bowl, and stir to coat well. Scoop out the chicken with a spoon (letting the excess egg fall off in the process) and add to the bowl with the pancake mix. Stir to coat well.

Spray the basket of the air fryer with avocado oil, and add the chicken to the air fryer. It will clump together, but when you flip it in 5 minutes or so, you can use a wooden spoon to break apart the pieces. Air fry for 12- 15 minutes, flipping and adding more oil spray as needed, until temp reaches 165 degrees and it’s crispy and beautiful on the outside.

While the chicken is cooking, make the sauce! In a mixing cup, add all ingredients and whisk until smooth.

When the chicken is finished. Bring the sauce into a large pan to medium heat. Add the chicken to the pan and stir as it heats up, about 3-5 minutes.

Serve on top of rice, with cashews and scallions on top.

Notes

Want to amp up the veggie content? Add chopped bell pepper and celery to the sauce as it cooks, before adding the chicken.

Did you make this recipe?

Tag @fitnessista on Instagram

Let me know if you give this one a try. 🙂 What’s your current fave FAST dinner recipe?

Have a great and I’ll see ya soon!
xo

Gina

PS new Fit Team workouts for June go out this weekend! Join us here for $7 and get your whole month of workouts, ready to go.

More healthy dinner ideas:

Healthy homemade hamburger helper

Copycat glow bowl recipe

One pan pasta toss

Mediterranean chicken with cauliflower rice

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pool party! + weekend things

Hey hey! How are you? How was the weekend?

Summer is officially HERE. Bless it. I feel like I have a little space to breathe without the school scramble (homework and all of the driving takes up a lot of the day), so I’m pretty pumped abut it.

Friday was their last day, so we had a pool party luau here at the house for the girls and some of their best friends. The aftermath was amazing – our backyard looked like Vegas. Feathers, pineapples, sparkles, and empty cups everywhere haha.

I got the cutest picnic setup from Wicked Picnic (highly, highly recommend them if you’re in Tucson).

The centerpieces were pineapples wearing sunglasses and this garland from Etsy.

We set up this little Photo Booth with this background, a balloon arch, and some props I found at Dollar Tree and Amazon (funky sunglasses, boas, leis, flower headbands, etc.):

The food spread!! We had chips, homemade salsa, crackers, artichoke dip, pizza, lemon-roasted chicken (I used chicken tenders), Mediterranean chopped salad, brownies, cookies, banana pudding cups, and tequila sangria for the adults. We filled our outside coolers with juice pouches, sparkling waters, and waters.

My friend Ana also brought my newest fave party snack: japones peanuts, tamarindo, and chamoy. You add it all to a cup and it’s everything you could wish for: crunchy, sweet, spicy.

Our babysitter is also a certified lifeguard, so I asked if we could hire her for the afternoon to watch the pool. We will absolutely be having a lifeguard here during bigger summer parties – SO worth it the extra peace of mind.

The kids swam their little hearts out, took pics in the photo booth, snacked, and we had a visit from the Kona Ice shaved ice truck. They were parked in front of our house for an hour, and it was a HIT! Each kid was handed their cup of shaved ice and they could customize their flavors from the dispensers on the side of the truck.

Saturday, the girls swam for hours, I got my nails done, and attempted a huge baking project. I finally made conchas! After enjoying them for my entire life, this was my first time making them by myself. If you’re not familiar, conchas are an egg bread with a soft, sugary topping. They’re a DREAM. They also take about 5 hours to make lol.

Who knows when I’ll do this again, but I have to tell ya, a concha, warm out of the oven…. well, there’s nothing like it. The fam came over to help us test them out, and we had party leftovers, and sangria by the pool.

(Recipe from this cookbook)

Sunday, I taught barre and trained a client, the kiddos swam all day (again), and we met up with my friend Annie for gelato and shopping. She was in town for the weekend and I always love catching up with her.

This morning, I have to teach a class and am spending the afternoon studying for IHP. My goal is to finish level 1 by the end of June.

Hope you have a wonderful morning and I’ll see ya soon. Thank you so much for stopping by the blog today!

xo

Gina

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