Workout Hacks for Busy Moms

Sharing some of my favorite workout hacks for my busy mom friends out there. 

Hi friends! How’s the day going so far? We’re soaking up the rest of summer – I can’t believe the kids go back to school in early August!!- and have some dinner plans tonight.

For today’s post, I wanted to share some workout hacks for my busy mom friends, especially since we’re about to head back in to the busy back-to-school season.

Being a mom is a full-time job, and finding time for yourself, let alone for workouts, can feel impossible. However, staying active is crucial for your physical and mental well-being. It’s worth it to make it happen!

Here are some practical workout hacks to help you stay consistent with your fitness routine, even with a busy schedule.

Workout Hacks for Busy Moms

1. Prioritize Short Workouts

Focus on short, high-intensity workouts that can be done in 15-20 minutes. These sessions can be just as effective as longer workouts if done correctly.

Example: HIIT (High-Intensity Interval Training) is a great option. For instance, a 15-minute HIIT workout could involve 30 seconds of jumping jacks, 30 seconds of squats, 30 seconds of burpees, and 30 seconds of rest, repeated for 4-5 cycles. Alternatively, a Tabata workout involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 8 rounds.

Why It Works: Short workouts are easier to fit into a busy day and can provide similar benefits to longer sessions by boosting metabolism and increasing calorie burn. They are particularly effective for busy schedules because they maximize efficiency and impact in a limited time frame.

2. Schedule Workouts Like Appointments

Treat your workout time as an important appointment that cannot be missed. Schedule it into your calendar and set reminders. This is a gamechanger for me. Every Sunday, I sit and plan out my workout times and any classes I’ll be taking. Having it on the schedule means that I’ll stick with it.

Example: Use a digital calendar to block out 20-30 minutes each day dedicated to exercise. Whether it’s early in the morning before the household wakes up or in the evening after the kids go to bed, mark it as a non-negotiable commitment. Set alarms or reminders on your phone to ensure you stick to your plan.

Why It Works: By treating workout time as a scheduled event, you create a sense of accountability and make it a priority, just like any other important task. This helps establish a routine and reduces the likelihood of skipping your workouts.

3. Involve Your Kids

Turn your workout into a family activity. Involving your kids can make exercise more fun and less of a chore.

Example: Plan family activities like a walk in the park, a bike ride, or a dance-off in the living room. You can also find kid-friendly workout videos online that everyone can follow together. Incorporating physical activities into family time helps make exercise enjoyable and helps children understand the importance of staying active.

Why It Works: Involving your kids not only helps you get your exercise in but also sets a positive example about the importance of physical activity. It makes workouts less of a solitary task and more of a shared experience, which can be motivating and fun for the whole family.

Post is here with workouts you can do with your kids.

4. Utilize Nap Time or Early Mornings

Use your child’s nap time or wake up a bit earlier to squeeze in a workout.

Example: If your baby naps for an hour, use that time to do a quick workout. Consider a 20-minute yoga session, a bodyweight workout, or a cardio routine that can be easily done at home. Alternatively, wake up 30 minutes earlier to fit in a quick morning workout routine before the day starts. (A little note: if you have a baby and you still aren’t sleeping through the night, I don’t recommend waking up early to work out. Sleep wins, always!)

Why It Works: These quiet times are perfect for getting in some focused, uninterrupted exercise. They also help you start or end your day on a positive note, contributing to better energy levels and mood throughout the day.

5. Incorporate Exercise into Daily Tasks

 Find ways to add physical activity into your daily routine without setting aside extra time.

Example: Turn household chores into mini workouts by doing squats while folding laundry, lunges while vacuuming, or calf raises while cooking. If you have stairs in your home, use them for quick cardio sessions by taking a few extra trips up and down.

Why It Works: Incorporating exercise into daily tasks ensures that you stay active throughout the day without needing to allocate additional time specifically for workouts. It helps you make the most of your time and adds more movement to your routine. I think it’s actually better to have small blasts of movement throughout the day than doing a 1-hour workout and then being sedentary the rest of the day.

6. Set Realistic Goals

Set achievable fitness goals that fit your lifestyle and gradually increase them as you progress.

Example: Start with a goal of working out three times a week for 20 minutes each session. As you build consistency, you can increase the frequency or duration of your workouts. For instance, aim for four workouts a week, or extend each session to 30 minutes.

Why It Works: Setting realistic goals helps you stay motivated and prevents you from feeling overwhelmed. It allows you to build a routine gradually and adapt to a sustainable fitness regimen that fits your lifestyle.

7. Find a Workout Buddy

Partner with a friend or another mom who has similar fitness goals to keep each other accountable.

Example: Schedule regular workout dates with a friend, either in-person or virtually. Join a local mom’s fitness group or a social media fitness challenge where you can share progress and support each other.

Why It Works: Having a workout buddy can make exercise more enjoyable and provide additional motivation. The accountability factor helps you stay committed and makes workouts feel like a shared, fun activity rather than a solo task.

8. Take Advantage of Technology

 Use fitness apps or online workout programs that offer flexibility and guidance.

Example: Apps like MyFitnessPal and Chronometer help track your workouts and nutrition, while the 7 Minute Workout app offers quick, effective workouts that can be done anywhere. Here are some of my favorite online workouts you can try for free and best fitness apps for busy moms. 

Why It Works: Technology can provide you with a wide range of workout options, track your progress, and offer personalized recommendations. It also offers flexibility, allowing you to exercise at home or on the go.

9. Keep Workout Equipment Handy

Have basic workout equipment accessible at home so you can exercise whenever you have a few spare minutes.

Example: Keep a yoga mat rolled out, resistance bands in a visible spot, and a pair of dumbbells within easy reach. You can also have a small corner of your home dedicated to your workout space, making it easy to jump into a session whenever you have a moment. Here are some home gym ideas on a budget!

Why It Works: Having equipment readily available eliminates excuses and makes it easier to start a workout spontaneously. It helps you integrate exercise into your daily routine with minimal effort.

10. Stay Flexible and Kind to Yourself

Understand that some days will be harder than others and it’s okay to adjust your routine as needed.

Example: If you miss a planned workout, don’t stress or feel guilty. Instead, make a plan to get back on track the next day. If a full workout isn’t possible, try to fit in a shorter session or a quick burst of activity.

Why It Works: Being flexible and kind to yourself helps maintain a positive attitude towards fitness. It reduces stress and prevents you from feeling discouraged if things don’t go as planned, ensuring you remain motivated and committed in the long run.

Consistency is key to maintaining a fitness routine, especially for busy moms. By prioritizing short workouts, scheduling them into your day, involving your kids, and incorporating exercise into daily tasks, you can stay active and healthy. Remember to set realistic goals, use technology if it’s helpful for ya, and be kind to yourself along the way.

Any hacks you can add to the list? Please leave them in the comments below!
xoxo

Gina

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10 Core Muscle Stretches

Sharing 10 of my favorite core muscle stretches. 

Hi friends! How’s the morning so far! I hope you’ re having a great day! We’re spending the morning at the beach and looking forward to a fun hike this afternoon.

For today’s post, I’m sharing 10 of my favorite core stretches!

The core muscles are central to almost every movement we make. These muscles include the abdominal muscles, back muscles, and pelvic muscles. Stretching the core muscles can potentially prevent injuries (research is mixed, but it feels good!), and improving flexibility and mobility. Despite their importance, core muscle stretches are often overlooked. It’s important to remember that in order to have full strength and function, you need to be able to RELAX the muscle; not just contract it.

Today, I’m sharing a roundup of core muscle stretches that you can easily add to your routine to keep your core strong and flexible.

 

10 Core Muscle Stretches

Cobra Pose

The Cobra Pose is a great stretch for the abdominal muscles and lower back.

How to Do It:

Lie face down on the floor with your hands under your shoulders.

Slowly lift your upper body off the ground, extending your spine.

Keep your elbows slightly bent and your hips pressed to the floor.

Hold the pose for 20-30 seconds, then gently lower yourself back to the starting position.

Benefits:

Stretches the abdominal muscles

Improves flexibility in the spine

Strengthens the lower back

Cat-Cow Stretch

The Cat-Cow Stretch is excellent for increasing flexibility in the spine and stretching the abdominal and back muscles.

How to Do It:

Start on your hands and knees with your wrists aligned under your shoulders and your knees under your hips.

Inhale as you drop your belly towards the floor, lifting your head and tailbone upwards (Cow Pose).

Exhale as you round your spine towards the ceiling, tucking your chin to your chest (Cat Pose).

Repeat this sequence 10 times.

Benefits:

Enhances spinal flexibility

Stretches the core muscles

Improves posture

Side Stretch

The Side Stretch targets the oblique muscles, which are essential for core strength and stability.

How to Do It:

Stand with your feet hip-width apart or sit comfortably.

Raise your left hand above your head and lean to the right side, keeping your right hand on your hip.

Hold for 20-30 seconds, then switch sides.

Repeat 2-3 times on each side.

Benefits:

Stretches the oblique muscles

Improves flexibility and range of motion in the torso

Enhances balance and stability

Seated Forward Bend

The Seated Forward Bend is an effective stretch for the lower back and hamstrings, also engaging the core muscles.

How to Do It:

Sit on the floor with your legs extended straight in front of you.

Inhale and lengthen your spine.

Exhale as you reach forward towards your toes, keeping your back straight.

Hold for 20-30 seconds, then return to the starting position.

Benefits:

Stretches the lower back and hamstrings

Engages the core muscles

Improves flexibility

Lying Knee Tuck

The Lying Knee Tuck stretches the lower back and engages the abdominal muscles.

How to Do It:

Lie on your back with your knees bent and feet flat on the floor.

Bring your knees towards your chest, holding them with your hands.

Hold for 20-30 seconds, then release.

Repeat 2-3 times.

Benefits:

Stretches the lower back

Engages the abdominal muscles

Relieves tension in the back

Bridge Pose

The Bridge Pose strengthens the back muscles and stretches the abdominal muscles.

How to Do It:

Lie on your back with your knees bent and feet flat on the floor.

Press your feet into the floor as you lift your hips towards the ceiling.

Hold for 20-30 seconds, then lower your hips back to the starting position.

Repeat 2-3 times.

Benefits:

Strengthens the back muscles

Stretches the abdominal muscles

Improves posture

Spinal Twist

The Spinal Twist stretch targets the entire back and abdominal muscles.

How to Do It:

Sit on the floor with your legs extended.

Bend your right knee and place your right foot on the outside of your left thigh.

Twist your torso to the right, placing your left elbow on the outside of your right knee.

Hold for 20-30 seconds, then switch sides.

Repeat 2-3 times on each side.

Benefits:

Stretches the back and abdominal muscles

Improves spinal mobility

Enhances digestion

Child’s Pose

The Child’s Pose is a gentle stretch for the back and abdominal muscles.

How to Do It:

Start on your hands and knees.

Sit back on your heels, extending your arms forward and lowering your forehead to the floor.

Hold for 30 seconds to 1 minute.

Benefits:

Stretches the back and abdominal muscles

Promotes relaxation

Relieves tension in the spine

Pelvic Tilt

The Pelvic Tilt is a simple exercise that engages the core muscles and stretches the lower back.

How to Do It:

Lie on your back with your knees bent and feet flat on the floor.

Tighten your abdominal muscles and press your lower back into the floor.

Hold for 5 seconds, then relax.

Repeat 10-15 times.

Benefits:

Engages the core muscles

Stretches the lower back

Improves pelvic stability

Standing Side Bend

The Standing Side Bend is great for stretching the oblique muscles and improving lateral flexibility.

How to Do It:

Stand with your feet hip-width apart.

Raise your left arm overhead and lean to the right, sliding your right hand down your leg.

Hold for 20-30 seconds, then switch sides.

Repeat 2-3 times on each side.

Benefits:

Stretches the oblique muscles

Improves lateral flexibility

Enhances core stability

Stretching your core muscles can help you maintain overall flexibility, prevent injuries, and improve performance.  Remember, consistency is key, and always listen to your body to avoid overstretching.

For more stretching routines, check out this bedtime stretch routine to unwind and relax at the end of the day.

xoxo

Gina

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Spain Q&A post

Sharing some questions that I received about our Spain trip!

Hi friends! Happy Monday! How was the weekend? We spent some time in Aulani, which was an absolute DREAM. P and I are huge fans of lazy rivers, and we pretty much love Disney anything.

For today’s post, I’m sharing one last Spain recap. I’m sorry I’ve dragged this out so much, but I’ve had a lot to say! I can already tell you that we’ll definitely back and I’m scheming to see how much time we’ll be able to spend out there. The Pilot will be retired from the Air Force in January (!) so that opens up a lot of options. Fitnessista in Sevilla has a nice ring to it, just sayin.

Here are the questions you sent in on IG!

(dress on sale here!)

Spain Q&A post

Any issues with language barriers? I’d love to visit but nervous about it!

So my family speaks Spanish, and I minored in Spanish, so I understand it pretty much perfectly. However, I don’t have a ton of experience or confidence speaking Spanish. Growing up, I’d always respond to family members in English, and in college, we spent so much time studying Spanish (reading novels, analyzing poems, writing essays) but very little time actually practicing. Getting more comfortable speaking Spanish has been a huge goal of mine, so I started taking weekly Itaki private lessons in January. It’s made a huge difference and I don’t freeze up like I used to!

It was pretty amazing to get to practice in Spain, and I also found that they’re extremely patient and I think they appreciate the fact that you’re trying to speak their language.

If you don’t speak Spanish but would like to, I highly recommend Italki. You can also download this audiobook for phrases to know while traveling.

What made you pick Sevilla to visit over other cities in Spain?

We have good friends there, so that was the main focus of our trip! They have lived in Sevilla for the past year and absolutely love it, and we knew we wanted to make a visit (and also give P the chance to see her best buddy in the whole world). Next time, we’d absolutely love to see Madrid, Barcelona, and head over the Portugal.

How/why you picked the area you went to and how the food was?? I’m half Spanish

We stayed close to our friends in Alfalfa Plaza. It was a great location, close to tons of restaurants, cafes, and shopping.

Hotels, areas you explored, modes of transportation, safety.

We ended up staying in a VBRO since we were going to be there for a longer time period (about 10 days). It was so nice to have a small kitchen with a fridge, living room area, and laundry. For transportation we walked almost everywhere. We love seeing new cities on foot, so this was ideal for everyone.

We rented a car for Cádiz, and took the bus a handful of times to get from one side of town to the other.

As far as safety and cleanliness go, Sevilla BLEW ME AWAY. It’s honestly the first time in my life that I didn’t have to feel like a helicopter parent. It was very normal for the kids to walk down the street to buy something at a store and then walk back. I didn’t have to be afraid of them going to the restroom at restaurants by themselves. We also had quite a few meals on patios while all of the kids played at a nearby playground. It felt like a gift to give the kids, because even though we’re fortunate to live in a safe area of Tucson, the rest of the city does not feel the same way.

What did you notice about the food and portion sizes?

The food was different than I was expecting, but we obviously loved it. (You can check out a food recap here!) There was more fried food that I thought there would be and vegetables were on the rare side 😉 At the same time, the food still felt light and fresh. The tapas portions were also bigger than I was expecting. In the states, tapas are like two bites. In Sevilla, they’re absolutely sharing size.

I also want to mention here that we ate like KINGS (just like in Italy and Greece) and #1: the food didn’t make me sick or lethargic and #2: it was so incredibly inexpensive. Our fanciest dinner (4 adults at Mariatrifulca with two bottles of nice wine and multiple courses) was 200 euro. In the states, it would have easily been $600+. I also got groceries one night (charcueterie board stuff, two packs of chicken, snacks, beer, wine) and it was 40 euros. At Whole Foods, it would have been at least $200. Our food cost in the states are out of control, and sadly much poorer quality than they have access to in other countries.

How did you plan your trips? Do you use certain websites? Travel agent/advisor?

For this particular trip, I asked my friend Sam for recs and she gave us a ton of amazing ideas. Usually I like to plan one *thing* each day, whether it’s some type of excursion or sightseeing event, or a special meal. I don’t like to overload our agenda so that it really feels like a vacation with lots of relaxing time or open space for impromptu shopping and exploring.

We had so much time just chilling and drinking coffee (or cruzcampo, or albariño) while the kids played at a nearby park.

I use travel agents for certain trips (I highly recommend Laura– she booked Aulani for us!), and for others that are more “go with the flow,” I like to plan myself.

So tell me, friends: what’s on your travel list right now? Anywhere you’d like to visit this year?

xoxo

Gina

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7.26 Friday Faves

Hi friends! Happy Friday! What are you up to this weekend?

Aloha from one of our favorite places ever! We’re here for a couple of weeks to enjoy some beach time, shopping, luaus, and all of the poke bowls. 🙂

I’ll share all the details in an upcoming post, but here are some pics from the adventures.

(Recap of our last trip to Waikiki is here. If you have any recs, I’d love them! Especially if you know of a gluten-free malasada. Thank you, friends!)

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

Before we get started, congrats to our giveaway winners!

Amy D. and Julia! (I’ll be reaching out to our winners to get their goodie packages on the way!)

Stay tuned for our August giveaway 🙂

7.26 Friday Faves

Fashion + beauty + random:

Got the kids their new lunchboxes. This is what I use for Liv and this is P’s. We’ve been fans of the Bentgo boxes for years and they last well and don’t leak.

This is so random, but an exciting purchase from the week: I got a prescription snorkel mask on Amazon. I can actually see the fish when we snorkel! From my eye journey, I learned that was never supposed to swim with contacts on, which is fine because I have Rx sunnies, but I can never dive down and see anything. This completely changed the game!

(I’ll spare you the ridiculous photo that the Pilot took of me wearing the mask and absolutely cracking up with glee)

Olive Peeling. I’ve been using this as a gentle exfoliator. It doesn’t have a scent and works well but is still gentle enough for sensitive skin.

Amazon faves. Here are the bestsellers from this year’s Prime Day!

This camera – it makes an excellent gift for tweens.

These are the Pilot’s everyday shoes. (They are SO light and I kinf of want some lol)

This super cute vest outfit.

This egg chair.

This Free People dupe. I get compliments every time I wear this.

This packable sun visor.

Frownies!

Read, watch, listen:

Started this a couple of days ago and it’s everything I love in a book. It’s a historical novel inspired by a true story, with deep character development and beautiful writing. I feel like I can’t read it fast enough.

Don’t forget to check out this week’s podcast episode here.

Lots of summer book recs here.

What do you love about your childhood home?

Fitness, health, life, and good eats:

Celebrating my nana’s birthday last week! We birthday lunch with her at Little Anthony’s and the next day, had an amazing 85th birthday celebration at Tanque Verde Ranch. The food was even better than usual (which says a lot because we love their food!) and we loved celebrating the birthday girl.

HIIT workout with no repeats.

Maybe a short workout before bed isn’t such a bad idea?

Have a happy weekend and I’ll see ya soon. Have a wonderful weekend, friends!

xoxo

Gina

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Homemade gelatin gummies for gut health

If you love gummy bears, you can make homemade gelatin gummies for gut health. They are healthier than store-bought ones because you can: make them yourself, include organic ingredients, and avoid artificial dyes and flavors. Learn how to make homemade gelatin gummies here.

Hi hi! What are you up to this week? I feel like this week is bananas, but I’m looking forward to a much-needed haircut tomorrow. My hair is getting outta control. This is so random, but the Whole Foods cashier asked for my hair routine. It made my whole night, especially when I was running around like a stressed-out greaseball trying to assemble some items for dinner. I admitted that I don’t wash it a ton, use cheap shampoo and conditioner, swear by Moroccan oil, and that I think including collagen and gelatin in my routine has made a difference.

Collagen is super easy to implement in my morning coffee, but lately, I’ve been finding more creative uses for gelatin. I’m sharing one of my faves in this post!! I asked Mia if she’d help me out with a gelatin gummies recipe for the blog, and she shared her go-to recipe with me.

Grassfed gelatin gummies

Grassfed gelatin gummies make a great healthy snack for you and your kids! Grass fed gelatin has a ton of health benefits. It can help to repair gut lining and support healthy hair, skin and nails. It’s good for your joints and is an easily digestible protein for those suffering with tummy troubles. It isn’t a substitute for meat, but it’s a great way to sneak in extra amino acids, especially if you don’t eat nose to tail.

Read on for a healthy homemade gummy recipe your kids will LOVE (you too!) and what makes these even better than store-bought versions.

Homemade gelatin gummies for gut health

Collagen vs. gelatin

Gelatin and collagen are similar, but just a tiny bit different. Collagen is the most abundant form of protein in our body, and is made up of amino acids that affect our connective tissues, hair, skin, and nails. Gelatin is hydrolyzed collagen, meaning that it’s been cooked to break down to smaller particles. Gelatin makes the gel-like substance when mixed with water, while collagen does not. They can both be used to promote healthy skin, hair, nails, connective tissues, joint function, gut health (from forming the tissues that line the gut), and immune function. <— our gut health dramatically impacts our immune system!

Benefits of homemade gummies

Our kids LOVE store-bought gummies, but so many of them are filled with less-than-ideal ingredients, like food dyes, artificial flavors, corn syrup, and wax. It’s not to say that they never have these things – I’m an “all things in moderation” type person- but if I can find a better option that they like, I’m going for it. They’re big fans of the Annie’s fruit snacks, but they go quickly around here. I thought it would be fun to try making our own, especially since it meant having control over what went into them.

These little treats have simple ingredients and, like we mentioned above, they can help to repair gut lining. So many of us are dealing with gut issues, like leaky gut, so gelatin can be a gentle ingredient to incorporate into a healthy eating routine.

Ingredients

The great thing about homemade gummies is that you can modify them to suit your unique taste preferences. As long as the method and ratios of gelatin to liquid is followed, feel free to swap your favorite fruit juice and puree. Also, feel free to add in any seasonings you love, like turmeric or ginger!

**Note: pineapple juice cannot be substituted 1:1 as a juice replacement. It must be cut with at least 50% of another kind of juice like orange, grape, etc.  Pineapple contains bromelain, an enzyme that aids in digestion of proteins and will prevent your gummies from forming a shape.

For this recipe, we used a combination of tart cherry juice, cranberry juice, lime juice (you can also use lemon juice), gelatin, and honey. For our gelatin, I picked up the Vital Proteins brand at Whole Foods (they also have different options at Thrive Market).

Instructions

The first thing you need to do is let the gelatin “bloom” by mixing it with water. Once it has bloomed, you can heat it on low on the stovetop with your juices and sweetened of choice. Next, you’ll pour the mixture into a baking dish or little molds to put into the fridge to solidify. You’ll be surprised how easy this recipe is and our kids gobbled.them.up.

Bonus: tart cherry juice can help to promote restful sleep, so three cheers for that all around.

How to make fun shapes and sizes

Amazon to the rescue!! I ordered these candy molds and they appeared on our doorstep the next day. They have so many cute different shapes and types of silicone molds. We’ll absolutely be playing around with shapes and flavor combinations.

Print

Homemade gelatin gummies for gut health

Print Recipe

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Learn how to make homemade gelatin gummies for gut health – the whole family will love these! Feel free to swap out any juice flavors you enjoy and customize for your preferences.

• Author: Mia Votapka, RDN // The Fitnessista
• Prep Time: 10 minutes
• Cook Time: 2-4 hours
• Total Time: 2-4 hours

Ingredients

• 3 cups pure cranberry juice, not from concentrate 
• 1 cup tart cherry concentrate
• Squeeze of fresh lime
• 1 cup of filtered water
• 6 Tbsp grass fed gelatin
• 1 tbsp honey or maple syrup
• Pinch of sea salt

Cook Mode Prevent your screen from going dark

Instructions

1. Sprinkle the gelatin over 1 cup of room temperature water, just until it thickens and rehydrates the gelatin.  This is called “blooming” the gelatin.
2. Next, heat the 4 cups of juice plus lime juice and mix in the bloomed gelatin.  Add honey or maple syrup and salt.
3. Let it all dissolve over medium low heat.  Once completely dissolved, remove from the heat and pour into gummy molds or your favorite shapes.  You can also pour into a glass dish to set. 
4. Let it set up for 2-4 hours before enjoying it! Keep for one week in the refrigerator.

Notes

*Note: pineapple juice cannot be substituted 1:1 as a juice replacement. It must be cut with at least 50% of another kind of juice like orange, grape, etc.  Pineapple contains bromelain, an enzyme that aids in digestion of proteins and will prevent your gummies from forming a shape.

Did you make this recipe?

Tag @fitnessista on Instagram

Quick how-to video

Here’s a quick video I made on how to make these little gummies! P and Liv both helped and it was a fun little project to do together. They were a snap to make – the hardest part was waiting until they were set. I put the rest in a baking dish and it was like a homemade version of Jell-o. So good!

Have you tried making gummies at home before?

What’s your kids’ favorite healthy snack?

xo

Gina

PS you have to try these amazing collagen brownies!

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167: Menopause, bioidentical hormones, and women’s health with Dr. Liz Lyster

Hi friends! I have a new podcast episode live and am so excited to have Dr. Liz Lyster on the show today.

167: Menopause, bioidentical hormones, and women’s health with Dr. Liz Lyster

Here’s what we talk about in today’s episode:

– Why is menopause happening earlier and earlier?

– What are some signs that you’re in perimenopause

– Should women with cancer in their family be scared about hormone replacement?

– Her thoughts on bio-identical hormones, including pellet therapy

and so.much.more

Here’s more about Dr. Lyster and her background:

Dr. Liz Lyster is an OB/GYN medical doctor, best-selling author and speaker, and an expert in perimenopause and menopause. In her private practice in the San Francisco Bay area, she helps women and men in midlife and beyond lose weight, have more energy, increase their motivation and drive, and generally feel great.

She graduated from Cornell University, went to medical school at UC Irvine, and got her Masters degree at UCLA in Community Health Education.

Dr. Liz walks her own talk – when she turned 50 a few years ago, she celebrated by climbing to the top of Mt. Kilimanjaro in Africa.
Dr. Liz has two awesome young adult sons, and enjoys hiking and Argentine tango with her amazing husband.

Connect with her on her website and on Instagram. 

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.

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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Weird things I bring on vacation

We’re headed off on a little adventure, so I figured this was a perfect post topic for today: weird things I bring on vacation.

Hi friends! How are you? I hope you’re enjoying the day so far! We’re living it up in Hawaii 🙂 It felt like a good time for this post topic.

When it comes to vacation packing, we all have our essentials: clothes, toiletries, and maybe a good book. But if you’re like me, your suitcase is also filled with a few unconventional items that make your trip not just enjoyable, but downright fabulous. Today, I’m sharing the weird things I bring on vacation that keep me feeling my best, no matter where I am. 😉

Weird things I bring on vacation

EquiLife Daily Nutritional Support

Travel can throw off your usual diet, so I always pack my EquiLife Daily Nutritional Support. This all-in-one powder ensures I get my essential vitamins and minerals, even when my meals are less nutrient-dense than usual. It’s a comprehensive blend of vitamins, minerals, antioxidants, and digestive enzymes. A quick shake in the morning and I’m set for the day. I have this every.single.day and it makes me feel amazing, so there’s no way I’m traveling without it.

EquiLife Daily Nutritional Support is particularly handy when you’re dealing with irregular meal schedules or limited healthy options. It helps me maintain my energy levels and keeps my immune system strong.

Supplements

Speaking of nutrition, I don’t leave home without my daily supplements. From magnesium to omega-3s, vitamin C, and herbal supplements, I have a little pill organizer that travels everywhere with me. Magnesium helps with relaxation and muscle recovery, especially after long days of sightseeing. Omega-3s support brain health and reduce inflammation, while vitamin C boosts the immune system, keeping me resilient against travel-related stress and exposure to new environments.

Herbal supplements tailored to my needs add an extra layer of support, but it’s important to note that what works for me might not work for everyone. This is where functional testing comes into play. By understanding my unique body requirements through tests, I ensure I’m taking the right supplements. These tests can identify deficiencies and help tailor a supplement regimen to your specific needs, making sure you’re not just guessing but optimizing your health efficiently.

Brazil Nuts

These might seem like a random snack, but Brazil nuts are my secret weapon for maintaining selenium levels. Just one to two a day cover my selenium needs, which is great for thyroid health. Selenium is a powerful antioxidant that helps protect cells from damage, supports the immune system, and plays a role in maintaining cognitive function. Plus, they’re a delicious, easy snack to have on hand.

Brazil nuts are also rich in healthy fats, protein, and fiber, making them a great option for keeping hunger at bay between meals. They are convenient and require no preparation, which is perfect for travel. Whether I’m hiking, exploring a new city, or just lounging on the beach, having a couple of Brazil nuts each day helps keep my nutrient intake balanced and my energy levels stable.

Melatonin and Magnesium

Sleep is crucial, especially when you’re crossing time zones. I bring melatonin to help me fall asleep and magnesium to support relaxation and muscle recovery. Melatonin is a natural hormone that helps regulate the sleep-wake cycle, making it easier to adjust to new time zones and improve sleep quality. Taking melatonin about 30 minutes before bed helps me wind down and fall asleep more easily, even in an unfamiliar environment. This is the one I use. (You can use FITNESSISTA10 for 10% off EquiLife products.)

Magnesium, on the other hand, is known for its calming effects on the nervous system and its role in muscle relaxation. It can help reduce anxiety and promote a sense of calm, which is particularly useful when dealing with travel stress. Together, melatonin and magnesium help ensure I get quality rest, no matter how unfamiliar the bed. This combination is a lifesaver for maintaining my energy and mood throughout my trip. I use an oral magnesium and a topical spray. (Friendly reminder to always check with a doctor before adding new supplements into your routine.)

Snack Bags for All

Airports, long car rides, and sightseeing can make it hard to find healthy snacks. I pack snack bags for everyone in the family, filled with things like trail mix, bars, jerky, dried fruit, almond butter packs, and some kind of sweet bite. This way, we know we each have something on hand that we enjoy, as airport food can be pricey and unpredictable. Having a variety of snacks on hand also means we’re prepared for any unexpected delays or long waits, ensuring no one gets hangry.

Prepping these snack bags ahead of time is a small effort that pays off big. It’s also a great way to control portions and ensure we’re all eating nutrient-dense foods rather than reaching for junk food. My kids love having their own snack bags, and it makes traveling with them much easier. Plus, it’s a fun way to introduce them to new healthy foods they might not try otherwise. They still have airport food or lounge food, but having a snack bag in everyone’s backpack is crucial.

Compression Socks

These are a must for long flights; I usually wear them for flights over five hours. These are the best ones! Compression socks help improve circulation and prevent swelling, making me feel more comfortable and can reduce the risk of blood clots. They work by applying gentle pressure to the legs, which helps blood flow back to the heart more efficiently. This is particularly important during long periods of sitting, such as on flights or long drives.

I’ve found that wearing compression socks makes a noticeable difference in how my legs feel after a long journey. They reduce fatigue and prevent the heavy, achy feeling that often comes with travel. Plus, they come in cute patterns now, so I don’t feel like I’m wearing medical gear. It’s a small addition to my travel wardrobe that provides significant health benefits and keeps me feeling my best.

My Own Soap and Laundry Pods

There’s something comforting about having your own soap, especially if you have sensitive skin. I bring a small bottle of my favorite soap to avoid potential skin reactions to unfamiliar hotel products and also sketchy soap ingredients. It’s a small touch of home that makes any place feel more comfortable. I also pack laundry pods so I can wash clothes on the go if we’ll be on a long trip (7+ days). Coming home with clean laundry is one less chore to worry about post-vacation.

Having laundry pods means I can pack lighter and do a quick load of laundry mid-trip if needed. It’s particularly useful for longer trips or when traveling with kids, who seem to go through clothes at an alarming rate.

Eye Care Stuff

Eye drops, eyelid wipes, warm compresses, and extra contacts are non-negotiables for me. Dry eyes and lost contacts can ruin a day of sightseeing, so I make sure I’m fully stocked. Traveling can be harsh on the eyes due to dry airplane air, different climates, and extended periods of screen time for navigation or entertainment. Having eye care essentials ensures my eyes stay comfortable and healthy.

(I just also have to take a moment of silence here. When we went to Italy and Greece last year, I worried about my eyes a lot and it was a huge distraction. Now that I’m healed and have a routine in place, I was able to enjoy 10 days in Sevilla without worrying about my eyes at all. I just maintained my routine! Just wanted to share this as a little bit of hope for my fellow dry eye sufferers out there.)

Weighted Blanket

This might seem a little extra, but I bring a travel-sized weighted blanket. It helps me sleep better and it’s worth the extra weight in my suitcase, or lugging it around in my carryon. Weighted blankets are known for their therapeutic benefits, such as promoting relaxation and improving sleep quality. The gentle pressure mimics a hug, which can help reduce stress and improve overall sleep.

The travel-sized version is perfect for fitting into my suitcase and provides the same benefits as the full-sized one I use at home. It’s great for those chilly hotel rooms, especially when many use such thin blankets now. I like HEAVY blankets, like a big, fluffy duvet. Bringing my weighted blanket ensures I can relax and sleep well, which is crucial for maintaining energy and enjoying my trip to the fullest.

J Pillow

Last but not least, my trusty J pillow. This travel pillow is a game-changer for naps on planes and in cars. It supports my neck and chin, preventing that dreaded head bobbing and ensuring I wake up without a sore neck. Traditional travel pillows often fall short in providing adequate support, but the J pillow’s unique shape keeps my head and neck aligned.

Whether I’m on a long-haul flight or a short road trip, the J pillow helps me get quality rest. It’s lightweight and easy to pack, making it a perfect travel companion. Good sleep makes all the difference in the world, and I’m so happy I found an airplane pillow that works for me!

Do you have any unconventional items you bring on vacation? Share your must-haves in the comments below!

xoxo

Gina

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