Should I do strength or cardio first?

Sharing some tips on whether you should do strength or cardio first in your workout routine. 

Hi friends! Hope you’re having a great day!

For today’s post, I want to talk about strength vs. cardio, and which one you should do first in your routine. There are so many different types of exercise routines, and each of them offer different benefits for the body (and mind!). Doing a combination of strength, a.k.a weight training, and cardio can help you achieve your body composition and fitness goals, and knowing how to structure these in your routine can help you maximize the benefits. Deciding which one to do first depends on your goals, including your overall fitness goals.

In today’s post, I’m sharing tips on how to decide which one to do first!

Should I do strength or cardio first?

A balanced fitness plan includes strength and cardio components, as well as mobility and rest. You also want to make sure that you’re alternating workout intensities throughout the week. For example, if you have a really hard cardio day, follow this with an easier day or rest, and include at least one moderate intensity day. How much cardio and strength training you do in your weekly routine depends on your current fitness level, goals, and unique factors like age, health issues, injuries, medications, etc. While I am a certified personal trainer and women’s fitness specialist, please remember that I’m not a doctor. Talk to your doctor before making any fitness changes and honor your body.

Also, remember that whenever you start something new in your routine, you will likely be sore, so DON’T push it too hard. This is why I usually have beginning training clients start with bodyweight-only or super light weights; they’re going to be sore no matter what.

Benefits Of Cardio After Weights

For body recomposition:

I typically recommend cardio after strength training for anyone looking to build strength. A lot of women don’t realize that if you’re looking for a more “toned” look, you need to put on muscle. For this reason, we’ll emphasize strength training (progressive training and phased programming for optimal results), and sprinkle cardio in, but not too much.

For hormonal considerations:

I also, work with many women who are dealing with hormone imbalances, often from years of stress, under-eating, and overexercising. Workouts can be an extra stressor on the body, especially intense cardio, a.k.a aerobic exercise, that significantly increases your heart rate. So, we’ll focus more on strength training and stick to daily walks until their energy levels return and inflammation is down.

Weights first helps prepare the body for cardio

Doing strength training sessions first can help the body prepare for more explosive cardio movements. As you lift weights or do any kind of strength or resistance training, you work your joints through full range of motion and warm up your muscles. It can be helpful to mimic some of the upcoming cardio movements during your strength training routine.

Increased metabolism through higher muscle density:

Muscle tissue is “hungrier” than fat, which means it burns more calories at rest. When you’re focused on increasing body strength, you may not see a higher calorie burn during the workout, but you’ll be increasing your body’s energy demand, which increases your metabolism.

Benefits Of Cardio Before Weights

A lever you can pull for fat loss

While I think that nutrition and sleep are most important for fat loss goals, you can use cardio before strength training as a lever. Your overall calorie burn will be higher during the actual workout, and you’ll have more energy to push yourself.

If you’re training for a race or endurance event, cardio first can help performance

You’ll have a higher amount of energy for whatever you do first in your workout. If you have specific endurance goals, I recommend warming up and then doing cardio first to increase endurance.

At the end of the day, consistency the most important

Here’s the bottom line: I wouldn’t fret too much over whether you do cardio or strength first; do what makes sense for your routine and what you’re able to do consistently. It also depends on personal preference and what you enjoy. If you enjoy your routine, you’re way more likely to stick with it for the long haul, which will give you the best results.

So, tell me, friends: do you like to cardio and weights on the same day, or separate days?

Which one do you like to do first?

xoxo

Gina

Need help? Here’s how to set up a workout plan and how to determine your strength training split. If you’re looking for 1:1 nutrition or fitness coaching, you can apply here. <3

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8.31 Friday Faves and Labor Day finds

Hi friends! Happy long weekend to ya! I’m posting Friday Faves on a Saturday because it’s.been.a.week. (Actually a few weeks!) The Pilot finished up three weeks of night flying, so it’s been a lot of solo parenting around here since the girls started school. Earlier the week, I noticed that Maisey’s mouth looked weird. She was showing her “little teeth” which cracks us up, and I didn’t think too much of it. The next day, she was unable to close her mouth and was having difficulty eating and drinking.

We took her to vet urgent care, and her bloodwork and vitals were normal. They recommended scoping her nose and throat to see if there was an obstruction, so that’s what we did. They didn’t find anything, gave us an enormous bill, and sent us home with no answers.

It hadn’t improved the next day, so we found another vet who could see her. (We typically use a mobile vet service and they’re amazing for well checks, but it’s impossible to get in for emergency situations.) They were determined to find answers, and took her back so all of the vets in the practice could take a look and see what was going on.

She has trigeminal neuritis, also known as drop jaw, and it’s supposed to be temporary, with a full recovery expected in about two weeks. (Thank goodness.) They don’t know what might have caused it – it can be an autoimmune response or inflammation – and it tends to happen suddenly and then go away. I just keep praying that she makes a full recovery. In the meantime, I’ve been blending her dog food with organic beef broth, giving her coconut water to keep electrolytes up, and making sure she gets enough water.

I spent a few nights up worried sick about her, my car also broke (it was a quick fix, but a giant pain), and school and everything has just felt like chaos. I’ve been looking forward to the weekend and some friend time, sleeping in, and getting caught up on life.

I hope you have a wonderful weekend ahead and I’d love to hear what you have going on!

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.

8.31 Friday Faves

Fashion + beauty + random:

Got this facial massager during the Revolve sale and I looooove it. I’ll do a full review soon but it’s amazing that it naturally cools overnight. When I use it in the morning, it’s cold and refreshing!

Labor Day sales! There are so many amazing sales this weekend.

Here are some of my top picks:

– The BEST Labor Day sale is the one for HigherDOSE – 20% off sitewide! Use this as a chance to get your sauna blanket (so perfect for chilly mornings but I use it all year) or PEMF Go Mat. I also love their red light face mask and recently got the red light cap!. The link is here and the code is FITNESSISTA20.

– Take $125 off the first three months of your Nutrisense subscription here. This is one of the most proactive things you can do for your health and get to know how foods, habits, sleep, stress, and exercise affect your blood sugar levels.

– If you’re going to join us for the fall detox, it’s free shipping through the weekend here! You can also use the code FITNESSISTA10.If you decide to join, the details are here! Please email me your order number gina@fitnessista.com so I can send you your detox guide, invite you to our private detox group, and also add you to this month’s giveaway!

– Anthro is 25% off designer denim. I love these bootcut jeans, these ankle jeans, and these high rise mini boot jeans.

– $90 off my favorite filtered showerhead bundle. It’s also worth adding the Kopari aroma kit to your cart, too. My friends at Canopy sent this to me and the scents are beautiful! Use FITNESSISTA for 15% off.

-20% off Kendra Scott. This is the perfect time to get some holiday gifts. Our girls LOVE Kendra Scott and it’s also one of my go-tos for tween b-day gifts.

– 40-60% off at gap. Getting some fall clothes for P!

Read, watch, listen:

Just ordered this and can’t wait to read it. 

This is for my fellow mama friends, but if you’ve been waiting for your kid to fall in love with more chapter books, P has loved this book.

Don’t forget to check out this week’s podcast episide with the co-founder of Living Prana here. We’re chatting all about adaptogens and mindset.

Fitness, health, life, and good eats:

Does tomorrow mean it’s pumpkin season??

Going to try this weighted vesk for daily walks.

Sheet pan chicken pitas.

At-home Pilates mat workout.

More reasons to encourage *movement vitamins* for kids. 

Have a happy weekend and I’ll see ya soon.

xoxo

Gina

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171: The power of adaptogens with Brian Murphy

Hi friends! I’m so excited to welcome Brian Murphy to the podcast today! I tracked him down at the Biohacking Conference because I loved his company, their mission, and his overall energy and vibe. I could tell he was just a genuine, cool, positive person, and I knew he’d be an amazing fit for the show.

Here’s what we talk about today:

– What are adaptogens and how do they work?

– Our broken food system and the purpose behind Living Prana

– Cultivating a positive mindset and creating motivation, even when you don’t feel like it

– His tips for being Healthy In Real Life

– and so.much.more.

 

 

171: The power of adaptogens with Brian Murphy

Here’s more about Brian and his background:

Brian is the CEO and co-founder of LIVING PRANA, a functional food company transforming unhealthy packaged foods with nutrient-dense superfoods. He is a champion for reform of a U.S. food system to provide food that creates health, raising the bar on transparency, integrity and sustainability for the businesses feeding America.

A former investment banker and strategic growth leader, he has invested in, advised, and built businesses for the past 15 years, working shoulder-to-shoulder with many entrepreneurs and leading growth for private equity-backed and public companies. Brian is a Chartered Financial Analyst. Combining this business experience with mindfulness practices, Brian is leading an evolution into a new conscious business paradigm that is accountable to its community, stakeholders and to the planet.

In 2016, Brian hit a radical turning point as significant stressors drove his physical and mental health into a crisis – he called off a wedding, lost 65 pounds and sold his first business. This unlocked his passion to inspire others to prioritize their well-being using food as medicine after saving his own physical and mental health with functional foods. As Brian furthered his spiritual discovery, the path illuminated for him to create businesses that fulfill a greater purpose aligned with his transformation while healing people and the planet.

In 2020, after the beginning of his spiritual journey, Brian flipped the keys on a longstanding successful corporate career to bet on himself as an impact creator and align his personal values with his entrepreneurial efforts. After his lifelong physical health struggles, his involvement in the business side of surgery and watching health decay of his loved friends and family, Brian dedicated his impact to build businesses that help optimize physical and mental well-being of everyone whose lives he touches.

You can shop Living Prana here and use FITNESSISTA for 20% off!

Follow him on Instagram and check out Living Prana’s Instagram here. 

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 our community detox here!

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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Signos Vs Nutrisense: My Honest Review

Comparing Signos and Nutrisense in today’s post! You can also use my code GINA50 to try out Nutrisense if that’s the one you decide to do. 

Hi friends! How’s the morning going? I have a full day of client calls and am looking forward to a yoga class later today. I’m also going to insert a new CGM AFTER yoga, because hot yoga makes it fall out of my arm. 😉

Today I wanted to talk a little bit about monitoring glucose levels occasionally, because it’s been one of the most empowering things I’ve done in my health routine.

Blood glucose is a critical indicator of your overall health, affecting everything from energy levels to weight management, and even mood. By using a Continuous Glucose Monitor (CGM), you can gain real-time data on how your body responds to food, exercise, sleep, and stress. Today, I wanted to share a comparison of two of the most popular CGM options on the market: Signos and Nutrisense. (You can read my full Nutrisense review here.)

I’ll break down the pros, cons, and which one I recommend.

Signos Vs Nutrisense: My Honest Review

Understanding the differences between Signos and Nutrisense can help you choose which device and app best suit your needs. Both offer valuable insights into your glucose data, but they cater to slightly different audiences with unique features and functionalities.

What Is Signos?

Signos is a cutting-edge CGM platform that focuses on using real-time glucose data to provide personalized nutrition and weight loss insights. What makes Signos unique is its AI-powered approach to weight management, making it a favorite among those looking to optimize their diet and exercise routines for better health outcomes.

How Does Signos Work?

Signos works by combining a CGM sensor with a powerful app that uses AI to analyze your glucose data. They use a Dexcom sensor, which is placed on the back of your arm and continuously monitors your blood sugar levels. The Signos app then interprets this data, offering personalized recommendations on when and what to eat, as well as how to adjust your lifestyle choices to maintain stable glucose levels. It also syncs with your Apple Health and Google Health information.

Signos App Features

AI-Powered Weight Loss Insights

The standout feature of Signos is its AI-powered weight loss recommendations. The app analyzes your glucose readings in real-time and suggests actionable steps to optimize your diet and exercise routines. This feature is particularly beneficial for those looking to lose weight or maintain a healthy weight through informed decisions.

Personalized Nutrition Recommendations

Signos offers personalized meal suggestions based on your glucose data. Whether you’re planning your next meal or a snack, the app provides real-time suggestions to help you avoid glucose spikes and maintain steady energy levels throughout the day.

Exercise Recommendations

The app also suggests exercise routines based on your glucose data. For instance, if your glucose levels are high, the app may recommend a walk or another form of exercise to help bring them down naturally.

Signos Pricing

Signos offers several pricing plans, making it accessible for different budgets:

Monthly Plan: $449/month

Quarterly Plan: $229/month

6-month plan: $199/month

What Is Nutrisense?

Nutrisense is another popular CGM platform, but it offers a more holistic approach to glucose monitoring. While it also provides real-time glucose data, Nutrisense includes additional features like access to a personal dietitian, making it ideal for those who want a more comprehensive approach to managing their health.

How Does Nutrisense Work?

Nutrisense also uses a CGM sensor (the Freestyle Libre 2), which you attach to your arm to monitor your blood glucose levels continuously. The Nutrisense app then collects this data and provides you with insights into how your body responds to various foods, exercises, and lifestyle habits. What sets Nutrisense apart is the inclusion of a personal dietitian who can help you interpret your data and make informed decisions to achieve your health goals.

Nutrisense App Features

Personalized Dietitian Support

One of the most significant benefits of Nutrisense is the access to a personal dietitian. This feature allows you to have expert guidance as you navigate your glucose data, helping you make the best choices for your health. Whether you have questions about your readings or need advice on meal planning, your dietitian is just a message away.

Comprehensive Health Tracking

Nutrisense doesn’t just focus on glucose data; it allows you to track other health metrics such as sleep, exercise, and stress levels. This holistic approach makes it easier to understand how different aspects of your lifestyle affect your blood sugar levels and overall health.

Meal Planning and Recommendations

The Nutrisense app provides meal suggestions based on your glucose readings and dietary preferences. This feature helps you make better food choices, ensuring that you maintain stable glucose levels throughout the day.

Nutrisense Pricing

Nutrisense offers several pricing tiers:

1 Month Plan: $399 for a one-time purchase

3 Month Plan: $299 per month

6 Month Plan: $250 per month

12 Month Plan: $225 per month

You can also use GINA50 for $50 off here!

Nutrisense vs Signos – Which CGM is For You?

Both Signos and Nutrisense offer powerful tools for monitoring and managing your blood glucose levels, but which one is right for you?

If you’re primarily focused on weight management and want AI-driven insights, Signos might be your best bet. The app’s personalized nutrition and exercise recommendations can be a game-changer if you’re looking to optimize your lifestyle choices for better health outcomes.

On the other hand, if you’re looking for a more comprehensive health management tool that includes access to a personal dietitian, Nutrisense is an excellent choice. This platform is particularly beneficial if you’re dealing with more complex health issues or want expert guidance on how to interpret your glucose data.

Ultimately, both platforms offer unique features that can help you achieve your health goals. It comes down to what you prioritize more: AI-powered weight loss insights or personalized dietitian support.

In conclusion, whether you choose Signos or Nutrisense, both are fantastic tools for gaining deeper insights into your body’s responses to food, exercise, and lifestyle habits. By understanding your glucose data, you can make informed decisions that support your overall health and wellness journey.

For a deeper dive into Nutrisense, check out my full Nutrisense review here.

Have you worn a CGM before? Is it something you’d consider doing?

xo

Gina

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How to prep for a week of healthy eating in two hours

Sharing tips on how to prep daytime meals and snacks in just two hours.

Hi friends! How are you? I hope your week is going well! Don’t forget to check out the amazing HigherDOSE Labor Day sale here! You can use FITNESSISTA20 for 20% off sitewide (excluding bundles and full-sized saunas).

Now that we’re back into school and activities for the kids, I’ve had to dedicate Sunday to prep, plan and clean. I get everything set up for the week, and since the weeknight evenings are so busy, I try to plan our meals and grocery shop around what’s going on. (For example, if I know Tuesday is a late night with activities, I feed the kids early, make something in the Instant Pot, or dedicate it a takeout night. We have takeout or restaurant meals 1-2 times per week max, so I try to make it count!)

Life gets busy, and finding time to prepare healthy meals can feel like a challenge. But with a little planning and a solid strategy, you can set yourself up for a week of nourishing meals in just two hours. In this post, I’ll walk you through how to prepare a week’s worth of healthy eats with a focus on efficiency, deliciousness, and balance. Grab your meal prep containers, turn on some music, and let’s goooooo!

(PS if you’re looking for more ideas, you can download my free Meal Prep Blueprint guide here!)

How to prep for a week of healthy eating in two hours

Why Meal Prep?

Meal prep isn’t just about saving time; it’s also about making sure you have healthy options on hand. This way you’re more likely to FUEL yourself with healthy eats (instead of getting busy and skipping meals), or choosing options that are simply convenient (like takeout or pantry snacks). When you have a fridge stocked with ready-to-eat meals and snacks, it’s easier to stick to your health goals. Plus, meal prepping can be a fun and creative way to experiment with new recipes and flavors.

Getting Started: Your Meal Prep Plan

The key to successful meal prep is organization.

Start by gathering your ingredients and kitchen tools. Then, follow this step-by-step guide to prepare a week of healthy meals in just two hours. I’ve attached the recipes below, but here’s how I would structure the timing to get everything finished in two hours:

HOUR ONE:

– Preheat the oven to 350

– Start boiling water for the eggs

– Put the chicken in the Instant Pot, spices, and turn it on so the chicken is cooking (recipe #4 below)

– Prep the chocolate protein oatmeal bake (#1 below) and put it into the oven

– Add the eggs to the boiling water (#2 below)

*While the oatmeal, eggs, and chicken are cooking, prep the meat for the meatballs (#7 below), and chop veggies for the raw veggie snacks (#6 below) and store in the fridge, and chop the veggies for roasted veggies (#3 below) and set aside. Toss the veggies for roasting with olive or avocado oil and salt and pepper.

* To finish up hour one, remove the chocolate protein oatmeal from the oven and allow to cool. Shred the chicken and set aside to cool before storing, and put the eggs into an ice bath to cool before storing. Crank the oven up to 375.

HOUR TWO:

– Put the turkey meatballs into the oven to cook and the roasted vegetables on separate sheet pans.

– While they’re cooking, making the hummus (#5 below) and energy bites (#8 below). Store each one in the fridge in a sealed glass container. (I use these ones!)

– When the turkey meatballs are done, allow to cool before storing in the fridge. Store the shredded chicken in the fridge and peel the eggs before storing.

If you’re a quick worker, you could totally get all of these done in an hour and a half! This way, you’re SET for so many lunches, breakfast combos, and snacks. I like to add the turkey meatballs to sandwiches, wraps and salads with the roast veggies. Add BBQ sauce, marinara, the homemade hummus, anything you like. The shredded chicken is great in salads, rice bowls with roasted veggies, guac, and salsa, and wraps.

Here are all of the recipes!

1. Chocolate Protein Oatmeal Bake

Let’s start with breakfast! This Chocolate Protein Oatmeal Bake is a crowd-pleaser that’s perfect for busy mornings. It’s packed with protein and will keep you full until lunchtime.

Ingredients:

3 cups oats (soaked in water overnight. This is optional but it gives it a better texture. Make sure to use gf oats if you need it to be gluten-free)

3 scoops vanilla protein powder

1/2 teaspoon baking powder

1 mashed banana (if you don’t like banana, try a container of applesauce instead)

1 teaspoon vanilla

Pinch of sea salt

2 tablespoons maple syrup

2 tablespoons cocoa powder

2 tablespoons chia seeds

1 teaspoon cinnamon

1 cup almond milk

1 tablespoon MCT oil or liquid coconut oil

Splash of cold coffee (optional)

Instructions:

Preheat your oven to 350°F.

Mix all the ingredients together in a large bowl.

Pour the mixture into a greased baking dish and bake for 30-35 minutes.

Let it cool before cutting into squares. Store in the fridge for a quick breakfast or snack.

2. Hard-Boiled Eggs

Hard-boiled eggs are a versatile snack and a great source of protein. They’re quick to make and can be added to salads, sandwiches, or enjoyed on their own.

Instructions:

Place your eggs in a saucepan and cover them with cold water.

Bring the water to a boil, then turn off the heat and cover the pan. Let the eggs sit for 9-12 minutes, depending on how well-done you like them.

Drain the hot water and cool the eggs in ice water. Peel and store them in the fridge.

3. Roasted Veggies for Sandwiches and Salads

Roasted veggies add flavor and texture to your meals. Use them in sandwiches, salads, or as a side dish.

Ingredients:

Bell peppers, zucchini, onions, and any other veggies you love

Olive oil

Salt and pepper

Instructions:

Preheat your oven to 375°F.

Chop your veggies into large pieces.

Toss them with olive oil, salt, and pepper.

Spread the veggies on a baking sheet and roast for 20-25 minutes, stirring halfway through.

Let them cool and store in airtight containers.

4. Shredded Chicken in the Instant Pot

Shredded chicken is a meal prep hero. It’s perfect for salads, wraps, and more. Using the Instant Pot makes it fast and easy.

Ingredients:

2-3 chicken breasts

1 cup chicken broth

Salt, pepper, and any spices you like

Instructions:

Place the chicken breasts and broth in the Instant Pot.

Season with salt, pepper, and your favorite spices.

Cook on high pressure for 12 minutes, then let the pressure release naturally.

Shred the chicken with two forks and store in the fridge.

5. Homemade Hummus

Homemade hummus is fresher and more customizable than store-bought versions. It’s great with veggies or as a spread on sandwiches.

Ingredients:

1 can chickpeas, mostly drained (use about 1/2 cup of the liquid from the can)

1/4 cup tahini

Juice of 1 lemon

1/2 teaspoon garlic powder (or more as needed)

1/2 teaspoon cumin

2 tbsp olive oil

1 ice cube (it’s weird but it makes it super fluffy!)

Salt to taste

Instructions:

Combine all ingredients in a food processor.

Blend until smooth, adding a little water if needed to reach your desired consistency.

Store in the fridge for up to a week.

6. Sliced Veggies for Snacking

Having pre-sliced veggies ready to go makes healthy snacking easy. Pair them with your homemade hummus for a satisfying treat.

Instructions:

Slice carrots, cucumbers, bell peppers, and celery.

Store in airtight containers with a damp paper towel to keep them fresh and crisp.

7. Turkey Meatballs

These Turkey Meatballs are a protein-packed addition to any meal. Pair them with zoodles, pasta, or salads for a quick and delicious lunch or dinner.

Ingredients:

One pound of ground turkey

1/2 cup oats (can grind into flour if you don’t want oat-y meatballs)

1 egg

Salt and pepper

1 teaspoon garlic powder

Optional: 1 teaspoon oregano, 1/2 teaspoon basil, 1/2 teaspoon thyme, splash of Worcestershire sauce

Instructions:

Preheat your oven to 375°F.

Mix all the ingredients together in a bowl.

Form the mixture into meatballs and place on a parchment-lined baking sheet.

Bake for 20-25 minutes until cooked through.

8. Strawberry Shortcake Energy Bites

End your meal prep with a sweet treat. These Strawberry Shortcake Energy Bites are perfect for a post-workout snack or a mid-afternoon pick-me-up.

Ingredients:

1/4 cup chopped walnuts

1/4 cup freeze-dried strawberries

1/4 cup unsweetened shredded coconut

1/4 cup oats (use gluten-free oats for a gluten-free version)

3 pitted medjool dates

2 tablespoons of your favorite vanilla protein powder (can use almond meal instead)

1/4 teaspoon almond extract

Pinch of sea salt

3 tablespoons pure maple syrup

Instructions:

Mix all the ingredients together in a bowl.

Roll into bite-sized balls.

Store in the fridge for a quick snack.

Wrapping It Up

In just two hours, you’ve prepped a week’s worth of healthy meals and snacks. By having these staples ready to go, you’ll save time, reduce stress, and keep your nutrition on point. Plus, with these delicious recipes, you’ll actually look forward to eating what you’ve prepared. 🙂

Please let me know if you give these a try!

More of my favorite meal prep recipes:

Healthy meal prep for a week

5 high protein meal prep recipes

Mediterranean egg bites

Healthy curry chicken salad

xoxo

Gina

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The best HigherDOSE products

Sharing a roundup of my favorite HigherDOSE products, just in time for their Labor Day sale!! Starting now, you can use the code FITNESSISTA20 for 20% off sitewide (minus bundles and full-sized saunas).

Hi friends! Happy Monday! I hope you’re having a wonderful morning. I caught a morning workout, grabbed a smoothie, and am heading to the chiropractor.The rest of the day is work until it’s time to pick up the crew and start the evening routine.

Today, I have some exciting news: HigherDOSE started their Labor Day promo. You guys know that I’ve been a fan of their products for a few years. In fact, I bought the sauna blanket for a Black Friday gift for myself a few years ago, and it’s become a wellness staple in my routine.

Today, I’m sharing some of my top picks, and you can use FITNESSISTA20 for 20% off! This is the best promo they have all year, so if you have your eye on anything, now is the time. Please also remember that all of these things are just fun to have, and might be some extra joy, zen, and rejuvenation to your routine.

Sharing the goods here if you feel like treating yourself!

The best HigherDOSE products

The sauna blanket

The HigherDOSE sauna blanket is an at-home and portable version of an infrared sauna. It uses infrared heat (which heats your body from the inside out, not the other way around), along with healing tourmaline crystals, clay, and a charcoal layer (which all generate negative ions). In addition, it’s made of nontoxic materials and is extremely low EMF. So it’s not emitting radiation throughout your body while you’re relaxing and sweating.

I use the sauna blanket 3-4 times a week and I sleep so much better. I get an awesome sweat, and it also makes my skin glow.

You can check out my full review of the sauna blanket here.

PEMF Go Mat

PEMF technology was originally used by NASA to promote health of the astronauts while in space. In addition, PEMF stands for Pulsed Electromagnetic Field Therapy, and is designed to mimic the vibrations found in nature. These vibrations interact with our organs and tissues to help promote healing and relaxation. It’s also been scientifically shown to potentially reduce aches, pains, inflammation, improve circulation, and other ailments. It’s been FDA approved for decades and is used in animals as well as humans. You may have seen PEMF used by doctors, surgeons, physical therapists, and chiropractors. Thankfully, they now have lower-cost and portable versions like this, so you can get the benefits at home!

I use the PEMF Go Mat every.single.day at least once in the morning for meditation/prayer, and later if I just need a moment to reset and recharge. It also feels relaxing yet energizing at the same time. The heat feels great in the morning. And I also hope that it’s made a difference with some of the inflammatory issues I’ve been dealing with.

You can check out my full review of the PEMF Go Mat here.

Red Light Face Mask

 The HigherDOSE Red Light Face Mask can be used for short-term skin goals or as part of a daily routine. The facemask includes red and near-infrared lights that can help to boost mood, collagen production, and skin healing, and can also help to reduce wrinkles and sun spots. It’s non-invasive and limits low-level rejuvenating wavelengths that are found in natural sunlight. In fact, I notice that it has an instant calming effect and is such a mood booster, especially during the cold winter months.

I use this a few times a week and noticed a difference in my skin as soon as I started implementing it! And I also feel like it’s very relaxing.

You can check out my full review of the Red Light Face Mask here. 

Red Light Neck Enhancer

Red Light Therapy, or Low-Level Light Therapy (LLLT), uses low-intensity red or near-infrared light to penetrate the skin.

This non-invasive treatment offers various potential benefits:

• Collagen Boost: It can stimulate collagen production, leading to smoother and firmer skin.
• Wrinkle Reduction: By increasing collagen, it can reduce fine lines and wrinkles.
• Skin Healing: It can accelerate natural healing, making it useful for scars and acne.
• Pain Relief: Red Light Therapy can relieve muscle and joint pain.
• Improved Complexion: Enhanced blood flow results in healthier, more radiant skin

*You can explore studies relating to these potential benefits on the product page here.

You can check out my full review of the Red Light Neck Enhancer here.

HigherDOSE discount code

If you’ve been wanting to try HigherDOSE, head to the website and use the code FITNESSISTA20 for 20% off. This Labor Day promo is the best on of the year, so if you’ve been wanting to try it, this is a great chance!

Do you own any HigherDOSE products? Which one if your fave? What do you have your eye on from the list? The red light hat is on the way to me now (I can’t wait!!) and I ordered refills of the serotonin soak and Get Salty spray. 

xoxo

Gina

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Healthy foods to curb sugar cravings

Sharing some tips about sugar cravings, healthy foods to curb them, why you should enjoy a sweet treat when you want one, and why fueling yourself throughout the day is the key to feeling satisfied and energized.

Hi friends! How’s the day going? Are you excited about the return of fall? It’s bittersweet for us! I hope you have a wonderful day!!. 🙂

For today’s post, let’s talk about sugar cravings!

Sugar cravings make you feel the urge to eat something sweet, and it’s super common. It can also lead to overeating, as tons of sugary foods can satisfy your sweet tooth for a second, but also make you feel hungry and wanting more just as quickly. Some common causes of sugar cravings include: poor sleep quality, hormones (oh hey, PMS), being dehydrated, restrictive eating styles, and deprivation throughout the day. Today, I’m sharing a roundup of foods and strategies I enjoy to fight sugar cravings and hope that these tips are helpful for ya.

Healthy foods to curb sugar cravings

(10 years ago, I would have never posted these pics. My posture is slouchy and I don’t like the way my stomach looks. But, this is real life, and this is my real body, so there ya go.)

Make sure you’re getting enough protein

Protein is the building block of our cells and also adds a satiety factor to our meals. They’re so much more filling when there’s a protein component, and as it’s important to preserve muscle tissue as we age, high-protein food continues to be something you should include in your meals and snacks.

Some sources of protein you might consider:

– Greek yogurt

– Cottage cheese

– Chicken

– Fish (shellfish, salmon, tuna)

– Eggs

– Tempeh

– Lentils

– Red meat

-Deli meat

– A quality protein powder

Get fiber throughout the day

Foods that are high in fiber are also high in micronutrients (vitamins and minerals) and antioxidants, plus they can improve digestion. In your meals and snacks, try to include veggies with high water content, and eat the colors of the rainbow throughout the day. Each week, I like to grab a ton of veggies and roast them on a sheet pan. I’ll add these veggies to wraps, scrambles, and salads throughout the week. (Also, when you roast them, it makes them easier to digest. If you have a hard time digesting raw salads, roasted veggies may be an awesome solution.)

I’m also a huge fan of fermented foods, like kimchi and sauerkraut, and chia seeds increase fiber intake.

Foods that are naturally sweet (as opposed to foods sweetened with artificial sweeteners or added sugars) can also be sources of fiber in your diet, like fruit! I love berries, a couple of medjool dates stuffed with peanut butter and topped with sea salt, or a handful of dried fruit and nuts.

Enjoy a balanced diet

When you eat a balanced diet of carbs, proteins, and healthy fats, you can feel more satisfied and experience more stable blood sugar levels throughout the day. This is especially important if you have type-2 diabetes, but incredibly helpful to stop sugar cravings and for preventing serious health issues like heart disease. A well-rounded plate might look something like a palm-sized serving of rotisserie chicken, a baked sweet potato, and a greens salad (with lots of chopped veggies) drizzled with olive oil. Meals don’t have to be fancy to be super delicious and satisfying!

Some go-to combos of protein, carbs, healthy fats, and veggies are in this post of healthy breakfasts, lunches, and dinners!

Focus on quality sleep

Poor sleep makes candy and sweet treats look a thousand times more appetizing. Your body craves junk food and sugar for a quick glucose and energy boost, but unfortunately, it leads to a quick crash. The cycle repeats itself.

When Liv was a newborn and we were SO sleep-deprived, I ate out of the Costo dark chocolate acai bag every.single.day.

It can be hard to focus on sleep (especially if you have small children), but here are some tips:

– Set a bedtime each night and spend at least an hour before bed winding down

– Create an evening routine, so your body expects that sleep is on the way

– Try to turn down lights and shut off electronics 2 hours before bed. Instead, read a book, chat or play a low-key board game with the fam, or work on a puzzle, or enjoy a golden milk latte

– Have your last meal at least 3 hours before bedtime. When you’re working to digest food throughout the night, this increases tissue temperature and heart rate, which can make restful sleep extremely difficult.

Watch your workouts

Frequent intense workouts (like HIIT) are likely going to make you more hungry and want to eat sugar all the livelong day. Take a look at your fitness plan and make sure that it’s a balanced mix of strength (working every major muscle group), cardio, HIIT (max 2x a week), and rest. If you need help creating a balanced fitness plan, check out this free download I created.

Let yourself have (and enjoy!) the dang sweet

If you’re hit with food cravings and find that you’re truly craving a sweet treat, I’m a big believer in giving yourself permission to have it and ENJOY IT. You want a cupcake or candy bar? Eat it, enjoy every bite. Then, move on with your life. You don’t have to earn food through exercise, you don’t need to feel bad or guilty when you have dessert, and life is meant to be enjoyed, mmm k?

(PSA the donuts from Whole Foods bakery are out.of.this.world. Light, fluffy, flavorful, delicious.)

Work with a professional to figure out the cause of your cravings and help you determine a solid nutrition strategy

If you need more personalized help, it can be extremely valuable to work with a Registered Dietitian to determine an eating strategy that suits your lifestyle, medical history, and current goals. We currently have a few private coaching spots available. You’d be working with me and our team RD to develop a fitness and nutrition game plan for optimal energy, happy, balanced hormones, and body composition goals. If you’re interested in the details, just email me NUTRITION INFO at gina@fitnessista.com and I’ll send the application your way!

So, tell me friends: do you crave a lot of sugar and sweet treats? What are some of your favorite go-to protein sources and veggies?

xo

Gina

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8.23 Friday Faves

Hi friends! Happy Friday! What’s going on this weekend? We have the usual basketball and dance scramble, and we’re meeting up with my dad and stepmom for dinner, and hanging out with friends on Sunday. I hope you have a wonderful weekend ahead.

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.

8.23 Friday Faves

Fashion + beauty + random:

A scavenger hunt parenting hack.

Had the best anniversary with the Pilot and our babies. We had dinner at Hacienda del Sol, which was low-key and lovely.

So excited to be working with Dr. Honican at Longevity Health on some Bioenergetic Testing. I’ve wanted to try this forever, so I can’t wait to get my results back. (This test is different than the HTMA test that we offer, so I’m excited to see the difference and overlaps in my results from previous tests.) You can check out my podcast with Dr. Honican here!

Revolve 20% off ALL beauty!

They have quite a few amazing finds, like:

my favorite Tarte lip balm (just ordered two more for Liv and myself)

the perfect travel jewelry organizer

just ordered this eye brush set

an acupressure mat kit

this gorgeous glow balm

one of my go-to clean fragrances

the best sleep mask in a gorgeous print

IR and LED facial massager

I want to try this beetroot lip and cheeck tint

Stocking up on Morroccan oil

If you’ve been wanting an ice roller, now is the chance

I ordered the mint roller!

This is one of my go-to palettes

Read, watch, listen:

Kindle app is now on Peloton! I guess I’ll be riding my bike more often 😉

Started this book to deep dive a bit more into hormones and LOVING it so far. I’m only about 1/3 of the way through, but it’s filled with valuable info every woman should know about their bodies.

 

Emily in Paris! I have no cluuuuue why they needed to split a season ofEmily in Paris into two parts – we’re not watching an intense historical drama. This is the fluffiest of fluff – but I’m loving it as usual. Tell me, friends: are you team Alfie or Gabriel??

 

Photo source

Fitness, health, life, and good eats:

Community Detox is on the way! Check out all of the details here! I’m so excited to do this with you starting September 16th. I always feel amazing when I do this quarterly detox. It makes such a huge difference in my energy, sleep, and I notice that inflammation in my face decreases. Detox kits are on sale here right now, too. (My code is FITNESSISTA10 for 10% off)

Making some of these party brownies for the kiddos and their friends this weekend.

Is it pumpkin season yet??

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

xoxo

Gina

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How workouts have changed (healing from autoimmune symptoms and eye issues)

The last post I did with a workout update seems like it was years ago, so I figured it was time for a recap post. I’ve made some pretty big changes in the past year and half and wanted to post them here!

Hi friends! How are you? I hope you’re enjoying the week so far! I’m headed to an event at the girls’ school, a barre class, and then have stacked client calls today until pickup and the evening routine. Here.we.go!

For today’s post, I wanted to share a workout update since it’s been quite a while. My workouts have changed quite a bit over the past year and a half, so I thought I’d post a lil update.

One of the many beautiful things about fitness is that it can evolve along with you, wherever you are in your journey. When I first got started in the fitness industry, I loved joint-pounding workouts and sweating from my eyeballs. When I was pregnant, i gravitated more towards barre, spin, and yoga. I eventually changed my focus into heavy strength training. I did years of Orangetheory. I trained for races and did half marathons. And now, here I am.

When I was hit with the eye issues last spring, in conjuction to a couple of years of joint pain, fatigue, and mystery rashes, I had a hint that my stress levels were too high. (Stress can be in the form of emotional stress, physical stress, and environmental toxins.) There was inflammation in my body, which was confirmed when two Lupus markers were positive. I was determined to reduce the inflammation, nourish, and heal my body, so I set out on a mission to support my nutrition and nervous system.

You can ready more about my healing plan here, and a huge part of that was changing up my workouts.

Before the eye issues began, I had pretty lofty body composition goals. I was lifting the heaviest I’ve ever lifted, but also had poor recovery. I’d push it at the gym and then either get sick or feel like I needed days to recover. I eventually learned the hard way that you can’t heal and get shredded at the same time. 😉

I changed up my focus, and while my body composition has changed a bit – I’m definitely not as *toned* or muscular as I’ve been in the past – I feel a million times better. My clothes still fit, but more importantly, I can move my body every day and not feel like a truck hit me. My Lupus markers were negative in December (!) and I can wear contacts agin. Over a year later, I’m finally at the place where I feel like I can push myself a bit again, so I’m slowly lifting heavier and starting to add in more intense cardio intervals, with lots of recovery and easier days in between.

How workouts have changed (healing from autoimmune symptoms and eye issues)

Here’s what my weekly workout schedule includes right now:

Daily walks with Maisey, on the walking pad, or a hike. I can’t wait for the weather to cool down a bit so I can hike more often!

Barre 1-2 times a week (either at Pure Barre, teaching barre, or an at-home Sculpt Society Strength workout)

Hot yoga or Pilates once a week

F45 (strength training days only) 2x a week

Sculpt Society dance cardio or Peloton 1-2 times a week

Am I super focused on progressive training right now? Nope. I just move my body each day and do what feels good.

Am I still lifting *real* weights at least twice a week? Yep.

I feel great 🙂

I’ve learned the hard way that you have to earn the right to train really hard and still feel good. Sleep, nutrition, and stress management are the most efficient ways to do that, and if one of those things fall off, you’ll eventually start to feel it.

It’s just a friendly reminder that it’s ok to adjust your workouts to where you are right now. Scaling back can be a healthy strategy, especially if times of heightened stress.

What does your weekly workout plan look like right now?

xoxo

Gina

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5 online barre classes you must try

Sharing 5 online barre classes you must try and are a fun component to add to your fitness routine. 

Hi friends! How are you? I hope that you’re enjoying the week! I’m meeting up with some friends, have client calls, and am taking a yoga class.

For today, I wanted to talk about a workout format that has stood the test of time. It’s something that I’ve loved for many years and always come back to it as a staple in my routine:

barre!

I LOVE barre workouts because they give me a little reminder of my dance days of yore, they’re incredibly challenging, yet easier on the joints. There’s minimal impact and I feel like no matter what, I always get a good workout. There are so many great online barre options, so I wanted to share five of my top fives if you’re looking to get in some barre classes at home instead of in the studio. This is an excellent option for my perimenopause or menopause friends who are used to HIIT workouts, but want something that’s low-impact and still an excellent workout.

5 online barre classes you must try

Pure Barre

Pure Barre classes are designed to target specific muscle groups using small, isometric movements. By isolating and working these muscles to the point of fatigue, you can achieve a long, lean physique while improving your flexibility, posture, and overall body alignment. It’s a fun and challenging full body workout.

One of the things I love most about Pure Barre is its inclusivity. Whether you’re a seasoned fitness enthusiast or a beginner, Pure Barre offers modifications and variations to meet you where you are on your fitness journey. The supportive and encouraging environment makes it a welcoming space for all fitness levels and ages.

Why I like Pure Barre:

I feel like these classes are more music-driven, and they feel like the most *classic* barre exercises to me. It includes a mix of pulses, isometric holds, and full-range movements, in addition to core burners, juicy stretches, and challenging series. With a variety of class formats, including Classic, Empower, and Reform, you can mix it up and keep your workouts fresh and exciting.

Pricing: Starts at $9.99/month (billed annually; $29.99 billed monthly) and you also get access to different formats, including Club Pilates and Yoga Six.

barre3

Barre3 is all about finding balance in every aspect of your life. With a focus on functional movements, the workouts aim to improve strength, flexibility, and stability, while also nurturing your mental well-being. It’s not just about the physical aspect; it’s about connecting with your body and embracing a mindful approach to fitness.

One of the things that sets Barre3 apart is its emphasis on individuality and meeting you where you are in your fitness journey. The workouts are designed to be accessible to all fitness levels, offering modifications and options for every exercise. Whether you’re a beginner or an experienced athlete, Barre3 will challenge you while still honoring your unique needs and abilities.

Barre3 classes are a blend of isometric exercises, functional movements, and dynamic stretching. The use of props such as gliders, weights, and balls adds variety and intensity to the workouts, keeping you engaged and continuously challenged.

Why I like bare3:

I love the mindfulness aspect of barre3. There’s a significant emphasis on mind-body connection, as a series of breaths begins and ends each class.

Pricing: 14-day trial trial. $19.99/month billed annually and $29.99/month billed monthly.

Sculpt Society

Ok so in all fairness, this isn’t traditional barre, but the strength and sculpt workouts are very barre-esque. I definitely recommend giving it a try if you like barre classes!

Sculpt Society was created by celebrity trainer Megan Roup, and this dynamic fitness method combines dance cardio, sculpting exercises, and targeted workouts to help you achieve your fitness goals and unlock your inner confidence.Sculpt Society is all about finding joy in movement and embracing your body’s natural rhythm. Through high-energy dance cardio routines, you’ll get your heart rate up, burn calories, and boost your cardiovascular fitness. But it’s not just about the cardio—Sculpt Society takes it a step further with sculpting exercises with light weights that target and tone specific muscle groups, helping you improve overall strength and endurance.

Sculpt Society incorporates a variety of exercises and equipment to keep your workouts exciting and effective. From resistance bands and hand weights to sliders and ankle weights, you’ll experience a diverse range of movements that challenge your muscles in new ways. The workouts are designed to activate your entire body, helping you build strength, improve flexibility, and enhance your overall athleticism.

Why I like Sculpt Society:

I really like the design of the workout and Megan Roup’s vibe. She’s encouraging and fun, but doesn’t try too hard to make you laugh. Doesn’t have any silly catch phrases, and just seems like a real person. It’s very refreshing in a world of over-the-top fitness instructors, and the classes are all extremely well done. I have fun, I break a sweat, and I feel challenged.

Pricing: They offer a free trial. You can get a month free with my referral link here. After that it’s $179.99/year or $19.99 (what I currently pay for my subscription).

Coach Kel’s workouts

I found Coach Kel’s YouTube years ago and love her workouts. They’re a little more ballerina-ish, which I love, and I also like her low-key coaching approach. She has a ton of workouts on her channel and the best part is that they’re freeee. She’s genuinely a great barre instructor. I wish I could add more info here, but I had a hard time finding out more about Coach Kel and her background even though she’s active on social. The good news is that you can check out her workouts for free and see how you like them!

Pricing: Free! She also has an on-demand platform that you can check out here for $19.99/month.

Ballet Beautiful

Flashback to the time when I got to take a class in person! I was shocked by the uniqueness and effectiveness of this format. All you need is a yoga mat to get started.

Here’s a little more about Ballet Beautiful:

Created by professional ballerina and celebrity fitness trainer, Mary Helen Bowers, Ballet Beautiful draws inspiration from the elegant movements and techniques of ballet, incorporating elements of ballet conditioning, Pilates, and yoga. Through a series of precise and controlled movements, you’ll engage your muscles, improve your posture, and work on muscle strength and endurance. You don’t need to have any prior dance experience to enjoy the benefits of these workouts. Whether you’re a beginner or an advanced fitness enthusiast, Ballet Beautiful offers a range of workouts and modifications to meet you where you are on your fitness journey.

Pricing: $39.99 for 1 month, or $90 for 90 days

Have you tried any of the barre classes mentioned above? Which one is your favorite?

Hope you have an amazing day and I’ll see ya soon.

xoxo

Gina

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