How to start or change up your walking routine

Today I’m talking about my #1 favorite mode of exercise that I recommend to almost everyone: walking. Read on about the benefits, how to start a walking routine, why it’s important to walk every day, and how to change up your routine.

Check out these tips for getting started with a walking routine or making small changes that can lead to better fitness, health and wellness.

Hi! How’s the day treating ya? I’m taking an F45 class with a friend, then I have back-to-back client calls and I’m making tacos for dinner tonight. YUM! Hope you have a lovely day!

For today’s post, let’s talk about what I truly consider to be the *best* form of exercise. Are there other amazing modes? YES. But if everyone (who has no physical limitations or medical conditions that are contraindicated for this) could walk, I think it would have such a positive impact on physical and mental health. Walking is one of my non-negotiable activities every day. Even if it’s a short 10-15 minute stroll around the block, I feel more centered, energized, and sleep better when I’ve gotten in a daily walk. Maisey also loves daily walks and is less destructive when she’s gotten out some energy. 😉

In today’s post, I thought I could share some ideas on how to start a walking routine, some tips, health benefits of walking, and ideas to change up your walking routine if it’s already a consistent part of your life (YAY). I’d love to hear your thoughts on this, too!

How to start or change up your walking routine

Benefits Of Walking:

Meditative Benefits

My therapist told me that walking can similar benefits for the brain as meditation. It’s the repetitive movement of your feet on the pavement that calms the body’s sympathetic system (the “flight or fight” response) and can help with anxiety, depression, and mood. (Of course, if you suffer from anxiety or depression, please seek out the help you need. Walking can be a great complement to traditional therapy, but isn’t a substitute.)

Cardiovascular Benefits

Walking for 30 minutes each day can decrease risk of stroke, heart disease, and diabetes.

It’s extremely functional

I want to be able to walk for as long as possible, and the best way to do this is by walking frequently and training the muscles that support walking. As far as functional everyday movements go, walking is high on the list, and if you don’t use this skill as you age, you can lose it as the muscles atrophy and bone density decreases.

Increased Calorie Burn And Reduced Body Fat

Walking can be used to increase overall calorie burn and reduce body fat. While the actual amount varies from one person to the next, walking at a rapid pace for 30 minutes can help you burn about 150 more calories a day.

Sunlight benefits from walking outdoors

This is a great way to get vitamin D, fresh air, and sunlight, which can impact our circadian rhythm. When you’re exposed to sunlight during the day, it can help improve sleep quality at night. 

Walking can also help with blood sugar response and insulin sensitivity

One of my favorite *hacks* for a high sugar meal is to take a short walk afterwards to reduce the blood glucose response.

Tips on starting a walking routine:

Multitask

Take calls or watch your favorite shows while on a walk. I take all of my Beautycounter calls while I walk around the neighborhood, and it’s one of my favorite ways to multitask.

Take short walk breaks during your workday

Sometimes the hardest part of creating a walking routine is finding the time to do it. Taking walking breaks throughout the day, even if it’s a short walk around a courtyard or to another building and back, is a great way to get at least 30 minutes of walking in each day.

Build up time and intensity slowly

Don’t feel like you have to start with a 1-hr walk each day. Start with 10 minutes and after you can do this consistently for a few weeks, try 15 minutes.

Some things to consider while walking:

Make sure that you’re in a safe location

If you live in an area where it is unsafe to walk outdoors alone, find a safe spot, like at a gym, a friends’ neighborhood or park walking trail, or a treadmill.

Tell someone where you’re going and when

Especially if you’re going to a new location, make sure that someone you know is aware of where you’ll be and about what time you’ll be finished. Keep your cell phone and identification with you. To make it easier, you can use the location sharing feature on your phone so that a friend, partner, or family member will know where to find you in case of an emergency.

Make sure you have supportive and comfortable shoes for walking

Shoes make such a huge difference! Wear shoes that offer the amount of support you need, and if anything, head to a local running store to find shoes that work for your foot, pronation, stride, etc.

Use your GLUTES when you walk

It’s really easy to think about walking as a lift from the hip flexor and the foot falls down from here. Instead, focus on using your glutes, almost like you’re ice skating. Push off from each step, using your glutei strength to maintain good form. Also consider your pelvis position while you’re walking. If your pelvis were a bucket, you’d want to keep the bucket from spilling water constantly to the front or back; try to keep it relatively stable. For more walking tips, check out this podcast episode! 

How long should I walk?

It depends. It depends on what your daily routine is like. If you have a sedentary job/life, then you may benefit from walking more than someone who is already on their feet all day. Consider your lifestyle and what makes sense for your job, amount of time you can dedicate to walking, and activity levels. I think a great goal is to aim for 30 minutes per day, in addition to daily exercise and everyday activity. If you need help determining cardio guidelines, check out this post!

How to change up your walking routine:

Change your route

Explore a new trail or walking path. This is one of my favorite ways to explore Tucson and also new places when we travel! Take a buddy with you and explore somewhere new. Bonus: look for a spot with various incline levels.

Wear a weighted vest

This can increase calorie burn since you’re carrying more mass and working harder. If you do wear a weighted vest or backpack, make sure it’s not too heavy and doesn’t impair posture and movement patterns (like make you hunch over and turn off your core while you’re walking).

Consider Nordic walking

Nordic walking is a variation of walking that engages the whole body by adding Nordic poles. This effective cardio and full-body workout can help you burn more calories than regular walking.

Add in speed blasts

Try picking up your speed to a power walk or jog for some challenge intervals during your walking workout. One of my favorite methods: 2 minutes easy pace, 1 minute brisk pace or jog.

Add in strength circuits or bodyweight exercises

You can implement your strength workout with your walking workout. Try this at a track: 1 lap, 20 squats, 1 lap 20 walking lunges, 1 lap, 20 triceps dips, 1 lap, 20 push-ups, 1 lap, 45-second plank.

Get a friend to join you

This is one of my favorite ways to walk. The time flies by when you walk with a friend and it’s a nice twist on social activities.

Add stairs into the rotation

Stair climbing is an excellent way to train various muscles in your legs and change up your routine.

Try an audio-based walking workout

Audio-based walking workouts can be great motivators. Peloton has some amazing ones!

Are you a fan of walking? Do you have an amount of steps that you aim to hit each day?

Remember that if you’re not consistently hitting 10k steps per day, that’s ok! Try to gradually increase your amount of steps over time. For example, if you’re only hitting 3,000 or so, aim for 4,000 for a few weeks and build from there.

xo

Gina

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161: Own your morning with Carl Daikeler, CEO and Co-Founder of BODi

Hi friends! I’m so excited for today’s podcast episode. If you haven’t listened to the podcast yet, start with this one. This morning, Carl Daikeler is on the podcast. I’ve known about him and I’ve been a fan since the early Beachbody days, doing TurboFire and Insanity DVDs in our guest room. I’ve always been inspired by his incredible contribution to the health of our world, by making fitness accessible for so many people. He’s brilliant and inspiring, and I’m so thrilled to have him on the show today.

161: Own your morning with Carl Daikeler, CEO and Co-Founder of BODi

 

Here’s more about Carl and his background:

Carl Daikeler is a visionary entrepreneur, and the CEO and co-founder of The Beachbody Company (NYSE: BODi), leading innovator in the fitness and nutrition space. With a career spanning over four decades, Daikeler has been a trailblazer, pioneering unconventional and highly effective methods to help individuals reach their health and fitness goals.

Daikeler co-founded Beachbody in 1998, now known as BODi, which has expanded into a powerhouse of fitness and nutrition tools under his leadership over the last 26 years. The brand is celebrated for its iconic programs such as P90X, Insanity, and 21 Day Fix, and its profound impact on millions worldwide. Over the years, Daikeler has overseen the development of continued innovation resulting in massive growth, including the creation of Shakeology, the world’s first superfood nutrition shake that has sold over a billion servings.

He is known for his mastery in the creative production space, relentless persistence, bold approach, and ability to continuously adapt to meet consumer needs. Daikeler led the wellness brand into the digital age in 2016 with the development of their proprietary digital fitness platform, Beachbody on Demand, and transformed the known brand of Beachbody into BODi (Beachbody On Demand Interactive) in 2022 to become more inclusive and expand past the notion of purely weight loss goals. He believes wholeheartedly in the cornerstones of the brand, clean nutrition, sustainable movement, mindset, and community support, because they are simple and effective.

He also hosts “The BODi Experience” podcast, is a successful Broadway theater producer winning three Tony awards, and a tech investor.

You can connect with Carl Daikeler more through his instagram at @carldaikeler and LinkedIn.

Partners:

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

Join us for Fit Team! This is my online fitness community and you can try it free for 7 days.

I love love love the meals from Sakara Life! Use this link and the code GINAHSAKARA 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.

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it! You can check out my review IHP Level 1 here and my review of Level 2 here.

I’m still obsessed with my sauna blanket. This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount FITNESSISTA15 for the PEMF Go Mat, which I use every day, and the red light face mask, which is a staple in my weekly skincare routine.

Get 20% 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.) I’m currently obsessed with the shilajit gummies!

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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10 Healthy Sides for Salmon

Sharing 10 sides to go with your salmon dinner. 

Salmon is not only delicious but also incredibly healthy, making it a popular protein source in many households. Its versatility and ease of preparation mean it can be cooked in numerous ways to suit different tastes and occasions.

Whether you grill, bake, or pan-sear salmon, the right side dishes can elevate its rich flavors, creating a more balanced and satisfying meal.

Today, I’m sharing a roundup of 10 healthy sides that complement salmon perfectly, helping you create a delightful dining experience.

10 Healthy Sides For Salmon

1. Roasted Brussels Sprouts

Roasted Brussels sprouts pair perfectly with salmon, providing a crunchy and slightly sweet contrast to the fish’s rich flavor.

Ingredients:

1 lb Brussels sprouts, trimmed and halved

2 tbsp olive oil

1 tsp salt

1/2 tsp black pepper

1/4 cup grated Parmesan cheese (optional)

Instructions:

Step 1: Preheat your oven to 400°F (200°C).

Step 2: Toss the Brussels sprouts with olive oil, salt, and pepper.

Step 3: Spread them evenly on a baking sheet.

Step 4: Roast for 20-25 minutes until they are golden brown and crispy.

Step 5: Optional: Sprinkle with Parmesan cheese before serving.

2. Garlic Parmesan Roasted Cauliflower

This garlic Parmesan roasted cauliflower is a fantastic side dish that complements salmon’s savory flavors.

Ingredients:

1 head cauliflower, cut into florets

3 tbsp olive oil

3 cloves garlic, minced

1/2 cup grated Parmesan cheese

Salt and pepper to taste

Instructions:

Step 1: Preheat your oven to 425°F (220°C).

Step 2: In a large bowl, toss the cauliflower florets with olive oil, garlic, salt, and pepper.

Step 3: Spread the cauliflower on a baking sheet.

Step 4: Roast for 25-30 minutes until tender and golden brown.

Step 5: Sprinkle with Parmesan cheese and serve hot.

3. Quinoa Salad with Vegetables

A refreshing quinoa salad is a perfect side dish for a salmon dinner, adding a light and healthy touch.

Ingredients:

1 cup quinoa, rinsed

2 cups water

1 cucumber, diced

1 bell pepper, diced

1/4 cup red onion, diced

1/4 cup chopped fresh parsley

1/4 cup crumbled feta cheese (optional)

3 tbsp olive oil

2 tbsp lemon juice

Salt and pepper to taste

Instructions:

Step 1: Cook the quinoa according to package instructions and let it cool.

Step 2: In a large bowl, combine the quinoa, cucumber, bell pepper, red onion, and parsley.

Step 3: In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.

Step 4: Pour the dressing over the salad and toss to combine.

Step 5: Optional: Sprinkle with feta cheese before serving.

4. Roasted Sweet Potatoes

Roasted sweet potatoes are a nutritious and delicious side dish that pair perfectly with salmon.

Ingredients:

2 large sweet potatoes, peeled and cubed

2 tbsp olive oil

1 tsp ground cinnamon

Dizzle of maple syrup

Salt and pepper to taste

Instructions:

Step 1: Preheat your oven to 400°F (200°C).

Step 2: Toss the sweet potato cubes with olive oil, cinnamon, salt, and pepper.

Step 3: Spread them evenly on a baking sheet.

Step 4: Roast for 25-30 minutes until tender and slightly caramelized. Drizzle maple syrup on top and cook for 1-2 more minutes.

5. Sautéed Spinach with Garlic

This simple and healthy side dish is quick to prepare and complements salmon beautifully.

Ingredients:

1 lb fresh spinach

2 tbsp olive oil

3 cloves garlic, minced

Salt and pepper to taste

Instructions:

Step 1: Heat the olive oil in a large skillet over medium heat.

Step 2: Add the garlic and sauté until fragrant, about 1 minute.

Step 3: Add the spinach and cook, stirring frequently, until wilted, about 3-4 minutes.

Step 4: Season with salt and pepper and serve immediately.

6. Roasted Asparagus

Roasted asparagus is a classic side dish that pairs wonderfully with baked salmon.

Ingredients:

1 lb asparagus, trimmed

2 tbsp olive oil

1 tsp lemon zest

1/2 teaspoon garlic powder

Salt and pepper to taste

Juice of half a lemon

Instructions:

Step 1: Preheat your oven to 400°F (200°C).

Step 2: Toss the asparagus with olive oil, lemon zest, salt, and pepper.

Step 3: Spread the asparagus on a baking sheet.

Step 4: Roast for 12-15 minutes until tender and lightly browned. Add the lemon juice, toss, and serve.

7. Cucumber and Tomato Salad

This light and refreshing salad is perfect for a weeknight dinner with salmon.

Ingredients:

1 cucumber, sliced

2 cups cherry tomatoes, halved

1/4 red onion, thinly sliced

2 tbsp olive oil

1 tbsp red wine vinegar

Salt and pepper to taste

1/4 cup chopped fresh basil

Instructions:

Step 1: In a large bowl, combine the cucumber, cherry tomatoes, and red onion.

Step 2: In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.

Step 3: Pour the dressing over the salad and toss to combine.

Step 4: Sprinkle with fresh basil before serving.

8. Green Beans with Cranberries and Almonds

The full recipe is here!

9. Cauliflower Rice

Cauliflower rice is a great low-carb side dish that complements a salmon dinner perfectly.

Ingredients:

1 head cauliflower, chopped in a food processor into rice-sized pieces

2 tbsp olive oil

1 small onion, diced

2 cloves garlic, minced

Salt and pepper to taste

Instructions:

Step 1: Heat the olive oil in a large skillet over medium heat.

Step 2: Add the onion and sauté until translucent, about 5 minutes.

Step 3: Add the garlic and cook for another minute.

Step 4: Add the grated cauliflower and cook, stirring frequently, until tender, about 5-7 minutes.

Step 5: Season with salt and pepper before serving.

 

10. Kale Salad

This kale salad recipe is in desperate need of new pics, but it’s SO good, I promise.

 

By incorporating these healthy side dishes, you can create a well-rounded and delicious meal that highlights the flavors of salmon. Whether you’re preparing a weeknight dinner or a special occasion, these sides will ensure your salmon dishes are always a hit.

For more tips and ideas on different ways to cook salmon, check out this guide on different ways to cook salmon. Enjoy your meal and happy cooking!

xoxo

Gina

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What to look for in a protein bar

Hi friends! How are you? I hope you’re having a great morning! I have a couple of client calls this morning and am heading out on a fun work trip.

Since I’ll be traveling with a bag of food, I thought I’d chat about protein bars since they’re a staple for on-the-go snacks.

Choosing a protein bar can be overwhelming with the plethora of options available in the market. Whether you’re looking for a quick post-workout snack or a convenient meal replacement, it’s important to know what to look for—and what to avoid.

Today, I want to highlight brands that use certified organic ingredients, and share a simple recipe on how to make your own healthy bars at home.

What to look for in a protein bar

Ingredients to Avoid in Protein Bars

Artificial Sweeteners:

Ingredients like sucralose, aspartame, saccharin, and erythritol can cause digestive issues and may negatively affect your gut microbiome. Opt for natural sweeteners like honey, maple syrup, or dates.

High-Fructose Corn Syrup:

This sweetener is linked to obesity, diabetes, and other metabolic disorders. It’s best to avoid any bar that lists high-fructose corn syrup among its ingredients.

Hydrogenated Oils:

These trans fats can raise bad cholesterol (LDL) and lower good cholesterol (HDL), increasing the risk of heart disease. Look for bars that use healthy fats like coconut oil or nuts.

Artificial Flavors and Colors:

These additives can cause allergic reactions and may have other adverse health effects. Choose bars with natural flavors and colors derived from whole food ingredients.

Soy Protein Isolate:

This commonly used protein source is often genetically modified and highly processed. It can disrupt hormone balance due to its phytoestrogen content. Consider bars with protein sources like whey, pea, or brown rice protein instead.

Brands That Use Certified Organic Ingredients

Urban Remedy: Known for their simple ingredient lists, Urban Remedy uses almond flour, coconut butter, nuts and fruit, and are organic. They are difficult to find and I’ve only found them at Whole Foods.

GoMacro: These bars are made with certified organic, non-GMO ingredients. They offer a variety of flavors and are plant-based.

RXBAR: With no added sugar, gluten, soy, or dairy, RXBARs list most of their ingredients on the front of the package. I don’t love the texture as much; they’re a bit hard and chewy, but have pretty decent ingredients.

Orgain: Orgain protein bars use organic ingredients and are free from artificial colors, flavors, and preservatives. They are also high in plant-based protein.

Aloha: Aloha bars are made with organic, non-GMO ingredients and are free from gluten, soy, and dairy. They offer plant-based protein options with simple and clean ingredients. These taste like a candy bar and they have so many great flavors.

EquiLife: EquiLife bars focus on using high-quality, organic ingredients and provide balanced nutrition. They are designed to support overall wellness and are free from artificial additives. These are simple, so tasty, and the chocolate brownie is my fave (use code FITNESSISTA10).

Truvani: Truvani bars are made with organic, non-GMO ingredients and prioritize transparency in their ingredient sourcing. They are free from artificial sweeteners and preservatives. I also love the taste and texture of these.

Perfect Bar: Perfect Bars are made with organic, non-GMO ingredients and are packed with whole food nutrition. They use honey as a natural sweetener and offer a variety of flavors to suit different tastes. These taste SO delicious, too — you can get them at Costco.

How to Make Your Own Protein Bars at Home

Making your own protein bars is a great way to ensure you’re consuming healthy ingredients without any unwanted additives.

Here’s a simple recipe to get you started:

Ingredients:

1 cup rolled oats

1/2 cup almond butter or peanut butter

1/2 cup protein powder (whey, pea, or brown rice)

1/4 cup honey or maple syrup

1/4 cup dark chocolate chips (optional)

1/4 cup chia seeds or flaxseeds

1/4 cup dried fruit (optional)

Pinch of sea salt

Instructions:

Step 1: Mix all the dry ingredients (oats, protein powder, seeds, and dried fruit) in a large bowl.

Step 2: In a separate bowl, combine the almond butter and honey/maple syrup. Microwave for 30 seconds to make it easier to mix.

Step 3: Pour the wet ingredients into the dry ingredients and mix until well combined. If the mixture is too dry, add a tablespoon of water or milk (dairy or plant-based) until it reaches the desired consistency.

Step 4: Line a baking dish with parchment paper and press the mixture evenly into the dish.

Step 5: Sprinkle the chocolate chips on top and gently press them into the mixture.

Step 6: Refrigerate for at least 2 hours before cutting into bars.

Step 7: Store in an airtight container in the fridge for up to a week.

Why Soy Protein Isolate is Not a Good Choice

Soy protein isolate is a highly processed form of soy protein. It’s often found in protein bars and shakes, but there are several reasons to avoid it:

Processing: Soy protein isolate undergoes heavy processing, which often involves the use of hexane, a chemical solvent.

GMO Concerns: A large percentage of soy crops are genetically modified, which may carry potential health risks.

Phytoestrogens: Soy contains compounds called phytoestrogens that can mimic estrogen in the body. This can disrupt hormonal balance and potentially lead to health issues, especially for those with thyroid problems or hormone-sensitive conditions.

Allergies and Sensitivities: Soy is a common allergen and can cause digestive issues or allergic reactions in some people.

When choosing a protein bar, it’s essential to read the labels and select options that prioritize whole, organic ingredients. Avoid artificial additives and highly processed ingredients like soy protein isolate. Better yet, try making your own protein bars at home for a healthy, customized snack that meets all your nutritional needs.

By paying attention to what’s in your protein bar, you can make informed choices that support your health and wellness goals.

So, tell me, friends: what’s your favorite brand of protein bars? What on-the-go snacks do you love?

xoxo

Gina

More protein recipes:

Homemade peanut butter protein bars

Crispy chocolate coconut protein bars

Chocolate protein bars with sweet potato

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How I Ditched Wine Culture

Get my newest freebie all about how I ditched wine culture, including how to find joy in sobriety and my favorite mocktail recipes.

Hi friends! I hope that you’re having a wonderful long weekend and enjoying the day. For today’s post, I wanted to share a freebie I created for you about reducing my wine intake over time.

Back in the day, it wasn’t unusual for me to have 2-3 glasses of wine each night. I also couldn’t figure out why I wasn’t sleeping well and woke up exhausted all the time.

In today’s society, wine culture has become deeply ingrained in our social lives. From casual gatherings to celebratory occasions, it seems like there’s always an excuse to uncork a bottle of wine. There’s also a huge “mommy wine culture.” I’d so often hear moms in real life and on social media talk about how they use alcohol to cope with parenthood… and that was a red flag for me. Sure, I loved the warm and fuzzy feeling that a glass (or two) of wine gave me. But, I didn’t need it to enjoy life, connect with others at parties, or enjoy my children, and I decided I wanted to cut way back.

I was once deeply entrenched in this culture, but I found myself questioning its impact on my health and happiness. This is the story of how I broke free, and now, I enjoy wine SO much more. It’s a rare treat, instead of a habit. 

How I Ditched Wine Culture

Inside my newest downloadable freebie, you’ll find:

• My experience recognizing my habits with alcohol
• Making the decision to reduce regular wine alcohol consumption
• Strategies for reducing alcohol intake
• Finding joy in semi-sobriety
• Discovering mocktails and some of my favorite recipes

DOWNLOAD HERE

Disclaimer: Please note that if you suspect you have a problem with alcohol, it’s important to seek the help you deserve to recover. We recommend consulting with a therapist or doctor for guidance and support.

You may also enjoy:

• 10 Best Spring Mocktails
• Blackberry Cucumber Cocktail – can make it a cocktail, too!

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Oliveda F59 Corrective Face Serum review

aka “Botox in a bottle.” Sharing my thoughts and if it’s worth it here!

Hi friends! How’s the morning going? I hope you’re having an amazing day! I’m writing in with exciting news that the Oliveda 59 Corrective Face Serum is back in stock… but will sell out extremely fast, so if you’ve had your eye on it, snag it here!

This powerhouse serum has made a huge difference in my skin over the past month and a half, it’s viral for a reason (!), and I can’t wait for you to experience its magic, too.

Oliveda F59 Corrective Face Serum review

The Oliveda Story: Where It All Began

Before chatting about the serum, let’s talk a bit about the brand behind it. Oliveda was founded by Thomas Lommel, a visionary who turned his passion for the olive tree and natural healing into a revolutionary skincare line. Oliveda, part of the Olive Tree People brand, harnesses the power of the olive tree’s ingredients to create products that are as effective as they are natural. Their mission is to provide skincare that’s deeply nourishing and eco-conscious, transforming the ancient wisdom of the olive tree into modern beauty solutions.

Why F59 Corrective Face Serum is a Game Changer

Nicknamed “Botox in a Bottle,” this serum is designed to smooth, lift, and rejuvenate your skin, giving you a radiant and youthful appearance without the needles. As someone who’s mildly terrified of Botox (no shame if you love it! Just not for me right now), I’m always looking for safer alternatives that will keep my skin looking bright, tight, and smooth, without harmful ingredients.

Key Ingredients & Their Benefits:

This highly effective face serum with hydroxytyrosol and para cress has a lifting effect on the skin as well as it reduces the appearance of enlarged pores. Strong olive tree antioxidants have balancing and regenerating properties to smooth the skin structure. Fine lines and wrinkles as well as high pigmentation can be reduced if applied regularly. Para cress, a south american plant, works as a botox alternative by having positive effects on the collagen which lifts the skin. This unique face serum is quickly absorbed to create sculpted contours and a healthy and glowing complexion – in just seconds! Signs of premature aging can’t only be prevented but minimized.

Pros of the F59 Corrective Face Serum

Natural and Effective: Uses potent natural ingredients that deliver real results.

Hydrating: Keeps skin plump and hydrated throughout the day.

Non-invasive: Provides Botox-like effects without injections.

Lightweight: Absorbs quickly, leaving no greasy residue.

Cons of the F59 Corrective Face Serum

Price: It’s a premium product, so it may be on the higher end of your skincare budget. A little goes a long way, and because Olive Tree People products are waterless, they are more concentrated. They don’t have to add other emulifiers and preservatives that water-based products require to stabilize.

Availability: Sometimes it’s so popular that it can be out of stock, so you may need to plan ahead. It’s in stock right now, so grab it ASAP if you know you want it. The company has grown exponentially in the past few months, but are ramping up production by 350% to match demand.

Scent: Some may find the natural scent strong, but it typically fades quickly. I’m super sensitive to fragrance and the scent doesn’t bother me at all. It’s worth noting here that all “fragrance” in Oliveda products are essential oil based, and because they’re produced in the EU, they’re subject to far stricter regulations than we are in the US. EU-based products are typically much safer in general.

(obsessed with this shower gel, too!)

How to Use Oliveda F59 Corrective Face Serum

Cleanse: Start with a clean face to allow better absorption.

Apply: Use a few drops of the serum and gently massage it into your face and neck.

Moisturize: Follow with your favorite moisturizer to lock in the benefits.

FAQs

Q: How soon can I see results?

A: Many users notice an immediate lifting effect, with more significant improvements in skin texture and firmness after 4-6 weeks of consistent use.

Q: Is it suitable for sensitive skin?

A: Yes! The natural ingredients make it gentle enough for sensitive skin, but it’s always wise to do a patch test first.

Q: Is it vegan?

All products are vegan except for those in which we use honey from their own bees and the I66 Beauty Fountain with collagen peptides.

Q: Can I use it with other skincare products?

A: Absolutely. Just make sure to apply the serum before heavier creams and oils for optimal absorption.

Why Moms Love It

It can be hard to all of us to fit in time for self care, and this takes seconds with a HUGE payoff. It’s like having a mini spa treatment every day, giving you a little blow and boost. I like to combine it with Frownies, this honey enzyme mask 2 times a week, and this moisturizing cream. You can take a skincare quiz here that will provide you with personalized recs, and I’m always happy to help!

Please let me know if you you guys decide to give it a try! Thank you so much for supporting Oliveda through my links. I LOVE their products and am so excited about this company and the growth it’s experiencing right now.

I also wanted to put it out there that if you’re interested in making some extra money, or simply joining for the discount (there’s no pressure to sell if you don’t want to!), you can sign up through my link here.

xoxo

Gina

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How to recover from mom burnout

Talking about mom burnout on the blog today.

Hi friends! I hope you’re having a wonderful morning so far. I’m meeting with a friend for coffee and then working on a few things for Fit Team. If you haven’t joined us yet, you can sign up now and take advantage of the flash sale!!

For today’s post, I wanted to talk a bit about mom burnout. While I’m in a positive space with motherhood, there have absolutely been times when I’ve felt overwhelmed and burned out. I wanted to dedicate this post to discussing mommy burnout, and share some of the things I’ve learned. Of course, I always love hearing your thoughts and perspectives, too. I also recognize that as a mom, I’m fortunate and privileged in many aspects of life and am grateful for all of them. There will always be those who have it better or worse than yourself; the best you can do is have gratitude for the blessings in your life, and compassion for those who are having a difficult time.

What is mom burnout exactly?

I think of it as a state of mental, physical, and emotional exhaustion that most moms are likely to experience at one point in their lives. I’ve learned over time that various factors can contribute to mom burnout. It can happen when you have maxed out your capacity to care for others, and it can also come from the invisible emotional and mental load mothers need to carry. Peer pressure, unrealistic expectations, and social media can also contribute to feelings of burnout, and I think it’s SO important for moms to fill their own cups first.

Mom burnout should not be taken lightly. If not addressed appropriately, mom burnout can lead to even more serious health issues. If you feel like you are suffering, please reach out and get the help you deserve. Please keep in mind that I’m NOT a professional on this matter, just a mom who can relate to other moms experiencing burnout, sharing my story and things I’ve learned. You can absolutely love your kids like crazy and still experience mom burnout. It doesn’t mean you’re not a good mom; you just need a little extra TLC.

How to recover from mom burnout

Taking breaks and taking time to recharge

This can be so hard to do, especially if you have a tiny newborn. Use any opportunity you have to take a break and recharge, even if it’s for a short nap, a hot shower, or 10 minutes to blankly stare at the wall.

Talk it out

When you feel overwhelmed, whether you’re dealing with parenting exhaustion or life stuff, it can be so helpful to talk it out. It can be with a trusted friend, partner, family members, or a professional. The good news is that, often just speaking your frustrations can feel like a load has been lifted. Also, when you say things out loud, it’s easier to develop an action plan or objectively see the situation without so many emotions attached to it.

Prioritizing self care

This can be a tricky one, especially when you’re so devoted to caring for others, but I’m a big believer that you can’t pour from an empty cup. Making self-care a regular part of your routine is a great way to alleviate stress. Keep in mind, it doesn’t have to be *all the things*; it could be one thing that you look forward to each week or each day. Some self-care ideas include attending your favorite weekly yoga class, a phone call with a friend, a hike or walk outside, reading a book, or soaking in a bubble bath.

Focus on the bare essentials

When you feel burned out, try to delete the unnecessary tasks from your routine. This might be something like having an impeccably clean house and crossing off all of the items on your to-do list. Keeping other humans alive, happy, and fed is a huge task, and, along with taking care of yourself, should be enough to give you a sense of accomplishment. You should feel proud of yourself without feeling like you need to do more. <3

Do something that makes you feel like YOU

This can be something like dusting off your ukulele, reading a book, a dinner date with your partner, meeting up with a friend for coffee, or a solo shopping trip. Even if it only lasts for 15 minutes during nap time, try to do something that brings you joy and that was a part of your life before kids that you’ve been missing since.

Delegate anything you can and don’t be afraid to ask for help

Wherever it makes sense for your family and budget, outsource as many things as possible. For even more effective stress management, consider outsourcing the tasks that you despise. For example, if you love cooking but hate grocery shopping, try grocery delivery. If you hate cooking, try some pre-made meals each week from a service you like. (Some of my clients have found out that their husbands love to cook, so they’ve taken over the meal prep and dinner duties.) Hire someone to clean the house if that works for you (it is a lifesaver for me, and I sacrifice other things to carve this into our budget), or any other household chores or tasks that are adding additional stress. See what can be deleted, and delegate as much as you can.

Drop the mom guilt

I feel like it’s SO easy to feel guilty about so many different things, especially when there’s so much…passionate… messaging online. Whether you’re one of the working moms with a full-time office job or you work part-time from home job, are a stay-at-home-mom, have a vaginal birth or c-section, breastfeed your baby, do attachment parenting, sleep routines, medical decisions, etc. People have a lot of opinions about how you choose to raise your kids. At the end of the day, you have to trust that you’re making the best decision for your family and drop as much mom guilt as you can. (This is something I’m working on myself, and often feel guilty whenever I have to work or film videos and the kids are home.)

Meet with a professional to get hormones and nutrient deficiencies addressed

When I was going through postpartum anxiety and depression, there was a lot going on (a cancer diagnosis in the family and a baby with severe reflux), but I was also facing nutrient deficiencies, sleep deprivation (this makes everything worse), and significant hormone imbalances. Once these things were addressed, the dark cloud lifted, and I finally started to feel more like myself.

If you feel off, I think it’s absolutely worth speaking with your doctor or functional medicine practitioner. They can work with you to come up with a plan to help you feel better! Also, I can’t say enough good things about therapy. It’s helped me through many situations in my life and has been a key factor in managing chronic stress. I can’t say it enough: I’m grateful for the kind and experienced therapists out there.

Invest in relationships

Take the time to invest in the relationships that are meaningful for you. This is huge for overall health and mental wellbeing, especially when you’re feeling overwhelmed or exhausted. Connect with your tribe and reach out to those you love, even if it’s just a quick text to say hi.

Surround yourself with positive and inspiring examples of motherhood

I’m so so thankful to be surrounded by a group of moms who also love being moms. We can share our challenging moments with each other, but we also cheer each other on. Their positivity and perspective always brings me a dose of positive energy. They inspire me to be a better mom and experience true joy in motherhood. Try to connect with other moms who will encourage and inspire you, whether they’re family, friends, or potential friends, and set boundaries to distance yourself from anyone who drags you down.

On the same note:

Watch out for social media. Don’t be afraid to do a social media cleanup or detox.

It took me a while to realize that social media can be triggering for me on the motherhood front. When I first had Liv, it’s like you weren’t allowed to say that anything was difficult or challenging or you were a *bad mom.* (And I’ve totally been called this, multiple times, by strangers on the internet.) Now, on the other hand, if you exude too much happiness, you can be accused of “toxic positivity.”

I feel like a lot of the messaging around motherhood, in an effort to be *real* has ended up being extremely negative in various accounts. One video that stood out to me showed a mom giving her child a plate of alphabet chicken nuggets that spelled out “f you.” The child clapped and joyfully ate the nuggets while the mom snickered behind the screen. It wasn’t *real* to me. It was cruel, and I cried after I watched the video.

That moment, and many other unfortunate ones like it, led to me realizing I needed to be more conscious of who I follow on social media. I like to follow accounts ran by moms who share their fun adventures with their kids. While they absolutely share snippets of more difficult experiences, on the whole, they enjoy the members of their family.

You have to assess what type of messaging you like seeing online, and act accordingly. Delete the accounts that make you feel sad, and the ones that spread negativity, encourage comparison, or are harmful for your mental health. It also feels good to put the phone on airplane mode for a day or even a few hours whenever you need a time-out. 😉

Remember that all stages of motherhood are fleeting

Not too long ago, I would often get used to a certain routine or specific habits and then within a couple of weeks, everything would change. Now that the kids are older and way more independent, I’m constantly aware of how quickly time passes. You don’t have to enjoy every single moment (especially when you’re sleep-deprived, covered in milk stains, and recovering from birth), but I think it can be helpful to remember that time really does go quickly. Before you know it, you can ask them to do their homework.. and they’ll do it… by themselves. It’s wild, I tell ya.

So tell me, friends: what motherhood accounts do you like to follow online?

Any tips for mom burnout, or burnout in general?

xoxo

Gina

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5.24 Friday Faves

Hi friends! Happy Friday! How was the week? I hope you had an amazing one! We’ve had a busy one over here, but school’s out for the summer and we’re all PUMPED. We all slept in today and it.was.magical.

What’s going on this weekend? For my parent friends: are your kids out of school or not yet?

This weekend we have a friend staying with us, have dinner plans the next three nights, and I head off to the Biohacking Conference next week. I’ll definitey be sharing a recap of everything I learn. I’m also excited to spend some more time studying for High Performance Health.

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

5.24 Friday Faves

Life:

A new fridge! This was completely unintentional because our fridge broke last week. Of course, it happened the morning after I’d done a grocery haul for the entire week, and I had to toss out 90% of it. When they went to install the new fridge, water had been leaking behind it. It was a blessing that it happened when it did, because it the leak would have persisted, it would have been an entirely different situation.

This is the one we ended up choosing, and are adding a Clearly Filtered filter to the line.

This pour over coffee maker. I just can’t with the Nespresso decaf anymore. I’ve never been a fan of the taste, and I also don’t like pushing hot water through aluminum to drink. Instead, I’ve switched over to a glass and stainless steel pour over coffee maker. It tastes a million times better (I’ve just been using Whole Foods Organic decaf) and is much less expensive.

Fashion + beauty:

This Amazon dress! (with these sandals) It’s just a classic cut, good quality, and the perfect throw on dress. They don’t have many sizes left because it’s on sale for $9 (what?!) but I accidentally got an XS instead of a S and it works.

(With these sandals)

If you’re looking for a mom swimsuit, this is my #1 fave right now. I also have a list of mom suits here!

Best lipgloss for summer.

Read, watch, listen:

BRIDGERTON.  Worth another shout out because thoughts are consuming my life right now lol. I have half of one episode left and am trying to savor it. I’ll watch the episodes in my sauna blanket or on my walking pad, and it’s been such a lovely treat. Bridgerton and Emily in Paris are pretty mcuh the only shows I watch reguarly right now.

Took the kids to see If yesterady and wowwww my friend and I were NOT ready for that emotional roller coaster. It was a bit darker than anyone was expecting, and no spoilers, but the ending was beautiful. I’m not sure I’d see it again. I’d love to hear thoughts if anyone else has seen it!

Fitness, health, and good eats:

The BEST local chocolate.

New oil for oil pulling. (You can read about oil pulling here!) I typically use coconut oil, but of course, I had to try this one. It’s very lightly flavored with citrus and my mouth felt SO clean afterwards. It’s a smaller bottle, but a little goes a long way. A tablespoon was way too much, so I’ll be using a teaspoon from now on. Try it here! (Ps Oliveda had a huge restock if you’re looking for items that are OOS.)

Happy weekend, friends! Thank you so much for stopping by the blog today and I’ll see ya soon.

xoxo

Gina

MWD sales:

• HigherDOSE ​20% off here with the code MDW2024​. You can use this on my ​favorite sauna blanket,​ ​PEMF GO Mat​, ​Red light face mask,​ and their new ​red light hat ​(I want one!!)
• ​EquiLife flash sale: 25% off wellness favorites.​ I use the ​DNS every day​, ​magnesium,​ and also love their ​Universal binder.​ Stack FITNESSISTA10
• ​Organifi ​– free brother with any two pouches! I’d do the Green Juice and the Red Juice. ​This link​ stacks my discount code, too!
• ​Rails​ is having a huge Memorial Day sale. This is one of my favorite brands of all time.
• ​Abercrombie​ almost 20% off everything. They’ve really upped their game lately! I LOVE ​this dress​, ​these shorts​, ​this dress​, ​this dress,​ and this ​bodysuit​.

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What to track to improve biological age

Sharing some metrics you can track to help improve biological age. 

Hi friends! How are you? I hope that you’re having a great day so far! It’s the kids’ last day of school (wahoo!!) and we have a movie date with friends, and a friend is coming to visit from out of town. I hope you have a wonderful day, too!

For today’s post, I wanted to share some of the things you could track over time to help improve biological age.

Biological age is different than our chronological age. It can give key insights into metabolic health, and how our body is aging and functioning over time. I’m usually diappointed in my biological age when I have it tested (you can read my experience here) but I’m SO thankful to be learning strategies in High Performance Health about things I can actually do about it!

From sleep patterns to physical fitness indicators, monitoring these factors can guide you toward improved decisions. Today, I wanted to chat about certain metrics to track and why they can be crucial for optimizing your biological age.

What to track to improve biological age?

Sleep Quality and Duration

Quality sleep is paramount for overall health and well-being. Tracking your sleep patterns, including duration and quality, can help identify areas for improvement and ensure you’re getting enough restorative rest each night. Aim for 7-9 hours of uninterrupted sleep to support optimal biological function. I love to use my Oura ring to track sleep.

Daily Steps and Physical Activity

Monitoring your daily steps and overall physical activity levels provides valuable insight into your movement patterns and helps ensure you’re meeting recommended activity guidelines. Aim for at least 8,000 – 10,000 steps per day and incorporate regular exercise to support cardiovascular health, maintain muscle mass, and boost metabolism. If 8,000 is a huge stretch goal right now, add in steps each day until you can get closer to this amount.

Weight and BMI

Maintaining a healthy weight and body mass index (BMI) is essential for reducing the risk of chronic diseases such as heart disease and diabetes. Tracking changes in weight and BMI can help you gauge progress toward your health goals and identify areas for improvement. While this only tells a small portion of the picture, it can be helpful to monitor for trends.

Waist-to-Hip Ratio

Waist-to-hip ratio is a valuable indicator of central adiposity and overall health risk. Monitoring changes in waist-to-hip ratio can help assess abdominal fat distribution and identify potential health risks associated with visceral fat accumulation. For this, simply take the measurement of your waist, and divide by the measurement of your hips. For women, the goal is 0.80 or less and for men, it’s 0.95 or less.

Foundational Exercise Movements

Incorporating foundational exercise movements such as bench press, barbell squats, deadlifts, push-ups, chin-ups, and planks into your fitness routine helps build strength, improve muscular endurance, and enhance overall functional fitness. Tracking progress in these key movements can guide your strength training program and ensure balanced muscular development.

Grip Strength

Grip strength is a reliable indicator of overall muscle strength and functional capacity. You can read more about the importance of grip strength here. Tracking changes in grip strength over time can help assess muscle function, identify weaknesses, and monitor progress in strength training programs. Here is something you can use to monitor grip strength.

Heart Rate Variability (HRV)

Heart rate variability (HRV) is a measure of the variation in time intervals between consecutive heartbeats and provides valuable insight into autonomic nervous system function and overall health. Monitoring HRV can help assess stress levels, recovery status, and cardiovascular health.

Blood Glucose Levels

Maintaining stable blood glucose levels is essential for optimal metabolic health and overall well-being. Tracking blood glucose levels, especially in response to dietary changes and physical activity, can help identify potential insulin resistance and metabolic dysfunction. If you’re curious about trying a CGM (continuous glucose monitor), I highly recommend Nutrisense! You can check it out here and use the code GINA50.

Incorporating these key metrics into your health monitoring routine can provide valuable insights into your biological age and help guide lifestyle modifications to optimize health and well-being. I’m a huge fan of any steps toward improving overall health and longevity. I’ll be tracking these things myself and am crossing my fingers that I finally get an improved result this year.

xoxo

Gina

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What I did wrong, and what I’d do again [in my health journey]

Hi friends! How’s the morning going? I hope you’re having a great one so far! Today, I’m cleaning up all of the patio furniture and getting it ready for swim season. Bring.it.on! I’m excited to head out for a yoga class in between client calls, too.

For today’s post, I wanted to share more about my initial health journey. Newer reader friends (hi! hello!) may not know that I lost 40 lbs in college. This was long before I became a group fitness instructor, or personal trainer, or Integrative Health Practitioner… and I had to learn everything on my own, the hard way. This was also in the old ages, when blogs weren’t a thing. Everything I learned (good and bad) was through fitness magazines and stacks of health books I’d purchase from Barnes and Noble.

When I reflect on my initial weight loss journey, I remember the snafus (like getting so sick after eating a pack of cooked chicken and a can of cold black beans lol) but I also feel proud of myself. I stuck with it, I wasn’t afraid to pivot when I realized things weren’t working, and I did a lot of things right.

What I did wrong, and what I’d do again [in my health journey]

Here are some of the things I did well, and are foundational habits I recommend to all of my clients:

– More protein and whole foods. I started to emphasize protein in my diet, and I paid attention to the foods that were processed. I used to eat almost entirely processed foods (with the exception of dinner), and it felt so much better to eat food from the earth. I was sitll a poor college student, so I had a tight, tight budget, but I went for inexpensive options, like apples, yogurt, frozen veggies, bananas, jerky, and wraps that I could make at home.

– Adding walking into my routine. Walking made me feel better almost instantly, and I also got the benefits from the sunshine, and a mood boost.

– Started strength training. I had NO clue what I was doing, but my friend and I hired a personal trainer from LA Fitness. He gave questionable nutrition advice, but he taught me the basics of strength training.

– Paid attention to a balanced plate and portion control. I learned that my plate couldn’t be entirely carbs and actually be satisfying, so I started to incorpoarte more

I think it’s easy to remember that the classics are classics for a reason— they work! Simple changes that you can maintain for a long time are going to make the biggest difference.

Mistakes:

Here are some things that were difficult for me, and it took me many years to unravel the damage from some of these.

– 3-5 hours of sleep per night. It wouldn’t be unusual for me to go to school all day, teach at the dance studio until 8pm, drive to the school library and study until 2 or 3am, and then drive back home, nap, and repeat. I did this for pretty much all of college. The weekends were for work (I alternated between two or three jobs), studying, and parties… no sleep for this girl.  it’s no wonder I was exhausted, hormonal, and craved sugar and caffeine all the time.

– Not addressing stress. I was under a lot of stress, and I didn’t realize the impacts that stress can have on immune system function, hormones, hunger levels, skin, sleep, and wellbeing. Stress management is huge, and can often play a role in preventing body composition changes.

– Afraid of fats (even the healthy ones). “Health magazines” taught me that eating fats made you gain weight, so I avoided them for a long time. Nowawadays, it’s NBD to eat an entire avocado.

– Took hormonal birth control. I know now that it was a horrible fit for me and masked many of the hormonal symptoms I was experiencing. When I stopped taking it, I felt like the clouds were lifted from my life. (<– read this old blog post so you can see how short they used to be and the horrible photos. You’ve gotta start somewhere, though!)

– Didn’t focus on fiber or digestion. I’d eat maybe one vegetable a day.

– Hopped around without a solid plan. This can be one of the most difficult things for friends who want to change their lives. There’s SO much conflicting info, and what works for one person may not work for someone else.

– Lots of fake sugar substitutes. I ate so much Splenda, it makes me cringe to think about it.

My body composition has changed since then, but I also feel much better! Before I made changes for my health, I had no confidence, deep acne on my cheeks, slept poorly, and had digestive issues. I don’t have any of those things now.

It’s been a learning journey – you can read about everything I had to do and change just last year!- but it’s always interesting to look back, assess, and plan for the future.

So tell me, friends: how squiggly has your health journey been? What are you working on right now? If you’re curious about working together as we head into summer, let me know (gina@fitnessista.com) and we can book a complimentary discovery call.

xoxo

Gina

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