Organifi Gold Review: Is It Worth the Hype?

Sharing my full thoughts on Organifi Gold and if it’s worth the hype. If you’re interested in trying any of the Organifi products, this affiliate link will auto-apply my discount code for 20% off.

Hi friends! How are you? How was the weekend? It was a busy one as usual, but it was great. I’m just crossing my fingers that Tucson will finally get the “it’s fall, ya’ll” memo and cool the heck down. It was 108 this weekend!

From late October through May, the weather around here is pretty great. It’s almost like Tucson is reverse hibernation – we hide in the pool and AC all summer – and when cooler weather hits, we’re freeeeeee. It rarely gets *too cold* around here, and the snowbirds descend here in droves, ready to drive 25mph all over the city.

There are so many things I love to do when it finally cools down: more outdoor adventures, hiking, long walks with Maisey, outdoor events and dining, and curling up at night with a mug of my favorite nighttime beverage: Organifi Gold.

(Joggers are here // tank is here)

Organifi Gold Review: Is It Worth the Hype?

It’s done posts on Organifi product reviews and Organifi green Vs AG1, so it was time that Gold got its own feature around here.

What Is Organifi Gold?

Organifi Gold is a superfood blend designed for relaxation, sleep support, and potential inflammation reduction. It’s a blend of natural, organic ingredients, and includes adaptogens (which can help our body’s response to stress), magnesium (which can be very calming for the body and brain), and warming spices, like cinnamon, ginger, and tumeric, which can help with inflammation.

I decided to try Gold years ago, mostly as a cocktail or wine replacement. I wanted something to drink at night that would give me the warm cozy feeling without the disrupted sleep and tired morning to follow.

Ingredients in Organifi Gold

Turmeric: Known for its anti-inflammatory properties.

Reishi Mushroom: Supports relaxation and sleep.

Ginger: Promotes digestion and reduces nausea.

Lemon Balm: For stress and anxiety.

Turkey Tail Mushroom: Boosts immune function.

Cinnamon: Adds flavor and has antioxidant properties.

Coconut Milk Powder: This gives it an awesome creamy texture

Black Pepper: Enhances absorption of turmeric and other nutrients.

One of my favorite things about Organifi is that they use ingredients are certified organic, vegan, gluten-free, soy-free, and non-GMO.

They have SO many products for different functions in the body, and I love trying their newest offerings. (I LOVE the Shilajit gummies and they recently released a prebiotic gummy!)

How much does Organifi Gold cost?

The standard price for a container (30 servings) is around $70, but you can snag them with my discount using this link.

Compared to similar products in this market, I feel like this price is average, but for exceptional quality. AG1 for example is more expensive, but other products can be found at Whole Foods and Sprouts that I don’t love quite as much.

I think for the cost, it’s absolutely worth it for the quality of ingredients and the potential benefits. A standard container can last for 1-2 months, depending how often you use it. I don’t drink it every night, but I will when I’m feeling particularly stressed and really want a good night’s sleep.

Potential Benefits of Organifi Gold

Supports Relaxation and Sleep:

Reishi mushroom and lemon balm can be incredibly calming, in addition to magnesium. Many of us are deficient in magnesium (especially when calcium levels are high!), so I try to add it in where I can.

Anti-Inflammatory Benefits:

Turmeric’s anti-inflammatory potential is well-known, and this is one of my favorite ayurvedic spices.

Digestive Health:

Ginger and cinnamon help soothe digestion.

My personal experience with Organifi Gold

I first tried it years ago and was instantly hooked. I feel like it’s when golden milk lattes started to become more popular, and I wanted to try one without the caffiene. This one is relaxing, so delicious – I love the light coconut flavor and warming spices – and it made me feel calm and relaxed after a particularly stressful day. It’s also worth mentioning that I hate most artificial sweeteners and the sweetness of certain *health food* products and drinks. This has a light monk fruit, which isn’t too sweet, and isn’t bitter at all.

Is Organifi Gold Worth It?

I think it’s absolutely worth it, especially if you’re looking for a cozy nighttime drink that isn’t alcohol, and isn’t necessarily tea. It’s also a little sweet, so it could be like a dessert after a meal, too. I think for the convenience it’s worth the cost, since you have all of these potential benefits in an easy-to-make blend. It’s versatile, and can help support your wellness goals, whether that’s decreasing stress, improving sleep, general wellness support, or working to reduce inflammation.

Ways to Enjoy Organifi Gold

Mixing with Warm Water or Almond Milk: This is one of of my favorite soothing nighttime drinks.

Add to Smoothies: Enhances taste and nutritional value. I would just have this late-afternoon instead of in the morning, since the magnesium is calming and may make you feel a little more tired and relaxed.

Warm Latte: Combine with warm coconut milk and decaf coffee for a creamy, spiced latte.

In Recipes: You could absolutely use this superfood blend in baked goods like muffins and cookies.

Discount Code for Organifi Gold

My code is FITNESSISTA for 20% off your oder; this link will automatically apply the code! I highly recommend trying the Red Juice, Green, Harmony, Shilajit Gummies, or NEW Better Biome gummies, depending on your goals.

If you’ve tried it, I’d love to hear your thoughts!

What’s your favorite cozy warm drink when the weather cools down?

xoxo

Gina

More:

Homemade turmeric face scrub

Morning detox drink with turmeric

Sleep hygiene hacks

The post Organifi Gold Review: Is It Worth the Hype? appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/XcNrFRp
https://ift.tt/LNX9bBU

9.27 Friday Faves

Hi friends! Happy Friday! What’s going on this weekend? We have a new baby in the family! I’m so so excited for Trevor and Danielle, and of course, can’t wait to get those baby meals going. Other than baby excitement, we have a lot going on this weekend. Liv is getting her solo choreography, P has a basketball game, it’s fall festival, Liv and I have a National Charity League event, aaaand we’re meeting up at the movies with some friends. I’m hoping we can sneak in Halloween decorations, too! I’d love to hear what you’re up to.

SO pumped to announce the winner of our September giveaway. She’s getting a whole boatload of wellness goodies 🙂 Congrats to Jamie J.! I’ll be reaching out with the details on how to claim your prize.

Stay tuned for our October giveaway and my annual Favorite Things giveaway will be coming up soon, too.

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.

(Older Anthro dress)

9.27 Friday Faves (and a giveaway)

Fashion + beauty + random:

Huge Madewell sale! I love Madewell but especially love it for fall. They always have amazing boots, fall dresses, and sweaters. It’s 25% off for Insiders – you simply sign up with your email address – and an extra 40% off sale.

Some of my top picks from the sale:

Perfect everyday flats

The perfect vintage wide leg jean (but not toooo wide).

This wool blend sweater.

These huggie earrings.

A papreclip chain bracelet.

Sleeveless vest mini dress.

Everyday loafers.

I love a button-front dress.

This denim skirt is so cute with button-up tops, sweaters, and flats.

This sweater polo tee.

Obsessed with these knee-high boots.

Flower statement stud earrings.

Oliveda F59 restock! SO many of you snagged “Botox in a bottle” and I can’t wait to hear how you like it. It’s currently sold out, but so many of my other faves are in stock, like the Olive Peeling (LOVE this for weekly exfolation), my favorite luxe night cream, shower gel, what makes my teeth feel fresh and clean each morning, and our amazing Vitamin C serum.

Copying this nail color at my next appt.

Read, watch, listen:

Watch the full senate hearing from this week here! I’m so fired up after this incredible event, and so thankful to the powerful and eduated voices that spoke. From one of my favorite MDs to follow online, Dr. Casey Means, to Jillian Michaels, Vani Hari, and Max Lugavere, it makes me hopeful that true change will happen here in the states. This isn’t a partisan issue; we all want our kids to have the opportunity to live healthier lives. There’s no reason why the quality of our food should be so poor compared to other countries. I’ll be doing a full podcast episode about my thoughts on all of this next week!

Let your children see you slow down.

Fitness, health, life, and good eats:

I went to San Diego last weekend to attend the Lagree Level 1 certification workshop at DEFINE. I’m not quite sure what I’m going to do with this new information… but if anyone is looking to invest in a Tucson Lagree studio, let me know! (Kidding but not really lol.)

The best part of it was spending time with Betsy! We Lagreed it up, and also had amazing San Diego food, and I slept in their guest room (where I binged multiple episodes of Emily and Paris each night. It was a glorious treat!!)

If you’re looking for apple recipes, here ya go!

Three upbeat workout playlists.

Alright, we’re off to fall festival!

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

xoxo

Gina

The post 9.27 Friday Faves appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/942l85m
https://ift.tt/iveSrKu

Homemade peanut butter protein bars

Sharing a super delicious and healthy homemade peanut butter protein bars recipe! Perfect for meal prep and grab-and-go snacks. Plus, they’re gluten-free and dairy-free.

Hey! How are you? I hope you are having a great week! With so much going on around here, this week seems to be flying by. Between work and things with the kids, my days have been especially hectic, so I’ve been reaching for quick and easy meals and snacks. Which brings me to today’s post.

How about a little protein bar with your morning coffee?

I love protein bars as an on-the-go snack because they’re healthy yet delicious. At the same time, I don’t usually love the ingredients for many store bought protein bars. My top bars right now are these good! bars (which are impossible to find; usually Sprouts has them), Aloha, and the chocolate whole food bars.

Homemade peanut butter protein bars

While it is possible to find tasty ones with good ingredients, they can also be a bit on the pricey side! Making them at home instead is so easy, way less expensive, and they don’t require a lot of time in or any cooking or baking skills. Peanut butter is one of the most popular ingredients used in protein bars (and one of my fave flavors!), so today, I’m sharing a peanut butter protein bar* recipe that you can make at any time!

*You can also make fun and delicious peanut butter protein balls using this recipe!

What Is A Protein Bar Good For

A quick snack when you don’t have time for a full meal

Sometimes it gets busy and instead of skipping a meal because you don’t have time to make a full meal, I’m ALL about relying on convenience. If these are in the fridge ready to go, you can enjoy one along with a hard-boiled egg or an apple – it’s perfect if you don’t have time to actually cook anything. Is it a substitute for a real meal? Nope! Buuuut it can give you extra fuel and nutrients when you’re on a time crunch and in a hurry.

For travel

I love wrapping up a homemade protein bar and popping it in my tote bag when we’re traveling, along with the usual suspects: jerky, tea, an apple, some chocolate, LMNT packs, trail mix, and a tuna pouch. I can never find any of my go-to protein bars at the airport, so it’s nice to have one on hand that you know you enjoy.

Post-workout fuel

These are great if you’re heading to the gym and then have to head straight to an appointment or back to work. As a pre- or post-workout snack, these homemade protein bars give you a burst of protein, carbs, and healthy fats, plus they are portable and don’t make a mess. 😉

Late-night snacks

Despite what you may have heard, it is not harmful to eat before you go to bed if it’s macro-balanced. Sometimes if you’re hungry, you may need a bit of protein and carbs to prevent a glucose crash in the night, disputing sleep. Just make sure that it’s balanced and not too sugary, which makes these bars an excellent choice. More of my favorite pre-bedtime snacks include hard-boiled eggs and some fruit, yogurt with some grain-free granola, and deli meat rolled up with hummus.

Peanut Butter Protein Bar Recipe

Ingredients

• Vanilla or chocolate pea, brown rice, or whey protein powder (I like NOW Foods, DNS, and Truvani)
• Peanut butter (feel free to substitute with almond butter, sunflower seed butter, or other nut butter)
• Oats
• Maple syrup
• Mini milk or dark chocolate chips
• Coconut oil
• Vanilla extract
• Sea salt
• Monk fruit (*optional, but I like that its naturally sweetening, not artificial tasting )

How To Make Peanut Butter Protein Bars

Step One

Grind the oats into a flour in a high-speed blender or a food processor. You can make them into a fine flour or leave them with a bit more texture, depending on your preference.

Step Two

Add the oats to a bowl, along with the chocolate or vanilla protein powder, and sea salt, then mix well.

Step Three

In a separate bowl, stir together the maple syrup, vanilla, and peanut butter. If you want this to be less sweet, use a majority of almond milk instead of maple syrup. This also depends on the sweetness of the protein powder.

Add the wet mixture to the dry mixture, and then stir in the mini chocolate chips.

Step Four

Spread the mixture onto a 9×9 baking pan lined with parchment paper and place in the fridge to set slightly.

Step Five

Mix the coconut oil and chocolate in the microwave for about 30 seconds and stir until melted.

Step Six

Drizzle the chocolate over the bars and place back into the fridge to set, about 30 minutes.

Step Seven

Remove from the fridge and cut into bars. Keep stored in the fridge in a covered container for up to one week.

Print

Homemade peanut butter protein bars

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

A healthy and delicious snack recipe you can make in advance to enjoy throughout the week.

• Author: Gina Harney // The Fitnessista

Ingredients

1 large scoops (70g) vanilla or chocolate protein powder (I like NOW Foods, DNS, and Truvani)

3 oz peanut butter

80g oats (about 1 cup) ground into flour

3 oz maple syrup

1 oz almond milk or water

2 oz mini chocolate chips (plus an extra 2 oz for drizzling)

1 teaspoon coconut oil

1/2 teaspoon vanilla extract

Pinch of sea salt

Monk fruit (*optional)

Cook Mode Prevent your screen from going dark

Instructions

Step One

Grind the oats into a flour in a high-speed blender or a food processor. You can make them into a fine flour or leave them with a bit more texture, depending on your preference.

Step Two

Add the oats to a bowl, along with the protein powder, sea salt, and mix well.

Step Three

In a separate bowl, stir together the maple syrup, vanilla, and peanut butter. Add the wet mixture to the dry mixture, and then stir in the mini chocolate chips.

Step Four

Spread the mixture onto a parchment-lined 9×9 baking dish and set in the fridge to set slightly.

Step Five

Mix the coconut oil and chocolate in the microwave for about 30 seconds and stir until melted.

Step Six

Drizzle the chocolate over the bars and place back into the fridge to set, about 30 minutes.

Step Seven

Remove from the fridge and cut into bars. Keep stored in the fridge in a covered container for up to one week.

Notes

If your protein powder is on the sweet side, use more almond milk and less maple syrup to hold them together. If your protein powder is not sweet, add the maple syrup and a little monk fruit and stevia according to your preference!

Did you make this recipe?

Tag @fitnessista on Instagram

How Long Do Homemade Protein Bars Last?

Most homemade protein bars will last 1-2 weeks if you store them in an airtight container in the fridge. To make them last longer, you can also store them in the freezer for up to six months.

Are you going to make these??

Please let me know how they turn out!!

xo

Gina

More of my favorite meal prep staples and healthy snacks:

Buffalo chicken dip

Homemade sous vide egg bites

Chocolate protein bars

5 high protein meal prep recipes

Chickpea curry salad

Easy meal planning for busy moms

The post Homemade peanut butter protein bars appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/O6hRfZd
https://ift.tt/3P2bzvn

Journaling prompts to use this fall

Sharing some journaling prompts you can use as we wrap up the last portion of the year. 

Hiiii friends! Happy Wednesday! What do you have going on this week? My newest baby niece will be born this week and I can’t wait! I’m excited to put some baby meals together 🙂

Today, I wanted to chat about something that has changed my morning routine: journaling. I always heard people talking about it, but didn’t want to give it a try because it felt awkward and uncomfortable. I’m supposed to just… write?? Write about what? What if it isn’t good? What if someone reads it and was like wth is wrong with this person? It made me nervous to write something so effortlessly, without the power to brainstorm, strategize and delete.

But, during the time that shall not be named, something changed: I needed to dump my thoughts onto paper. I stopped caring about it being good, or perfect, but instead used it as a brain dump because my head was SO full of thoughts. It gave me clarity and peace, and since then, I’ve used it as part of my morning routine.

Usually my morning routine looks something like this (sometimes all of it happens, sometimes it’s in pieces broken up throughout the day, sometimes only one thing might happen):

My morning routine

Probiotic and a big glass of water

Meditate on my PEMF Go Mat (code is FITNESSISTA15) listening to binaural beats on Spotify for 7 minutes

Daily devotional/Bible study and prayer 10-15 minutes, listening to worship music on Spotify

Journaling 5-10 minutes about goals, a brain dump of thoughts, or where I see myself in the future. I write about these things like they’ve already happened. It’s been SO wild to go back to some of the things that I wrote in 2020 and every.single.thing has happened, even the ones that felt genuinely impossible.

After this, I’ll have breakfast (usually Daily Nutritional support and Truvani protein pudding topped with berries and hemp seeds or Nuttzo) and supplements, make a coffee and then get started on work

**Feel free to adjust your routine according to your unique beliefs and goals, and set yourself up for a peaceful and energized day.

Journaling prompts to use this fall

If you’re feeling stumped on the journaling portion, here are some prompts you can consider:

Reflect on your spiritual growth this year.

What lessons have you learned, and how have they shaped your beliefs and values? How is the version of you NOW different then the version of you at the beginning of the year?

What are three goals you want to achieve before the year ends?

Write about how you plan to work toward them, and the steps you’ll take to stay on track. Write about these goals as if they’ve already happened, the struggles you faced to acheive them, and how you handled these obstacles.

Visualize your dream life.

Describe it in detail, including your surroundings, relationships, and daily routine. Write about it as if it’s already happened. How can you start working this reality now? Create an action plan.

What spiritual practices make you feel most grounded?

How can you incorporate more of them into your routine? What makes you feel peaceful and calm? What strategies do you like to use each day?

Write a letter to your future self, one year from now.

What advice do you want to give yourself, and what accomplishments do you hope to have achieved? Write about these things as if they’ve already happened, and celebrate these things.

What limiting beliefs are holding you back from reaching your goals?

Explore how you can shift your mindset to one of abundance and possibility. Write down any limiting beliefs that are holding you back and how you can overcome them.

Set an intention for the season.

How do you want to feel throughout the fall and into the holidays? What actions can you take to align with this intention?

How do you nurture your spiritual connection during times of stress?

What rituals or habits can help you strengthen your spirituality this fall? Maybe it’s something like attending church or a Bible study, or even making time to be out in nature, meditating, reading, whatever works for you.

What are the signs that you receive when you’re on the right path?

Reflect on recent events or synchronicities that affirm your goals. When have things *worked out* even when it seemed hopeless?

Write about a personal goal you’ve been putting off.

Why haven’t you started, and what would it feel like to finally make progress? How can you take the first step? Create an action plan that you can follow.

What does your morning routine look like? What do you typically incorporate into your day? Are you a fan of journaling or not so much?

xoxo

Gina

The post Journaling prompts to use this fall appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/17smMnc
https://ift.tt/A4F2sbf

10 Vegan Pumpkin Recipes For Fall

Sharing a round-up of vegan pumpkin recipes to enjoy this fall!

Hey friends! Fall is finally here, and you know what that means—jeans, sweaters, boots, chili, aaaaand pumpkin everything! There’s something about that cozy, slightly sweet flavor that just screams autumn. Our leaves don’t change here in AZ, but the air gets a little crisper, and I love to bake and create pumpkin recipes. The Pilot isn’t a fan of squashes and gourds, but thankfully, I have two little pumpkin-obsessed buddies.

Whether you’re a long-time vegan or just looking to add more plant-based meals to your diet, I’ve got some amazing vegan pumpkin recipes that are perfect for this season. We’re talking everything from comforting soups to indulgent desserts, all with that delicious pumpkin twist. Please let me know if you give any of these a try!

10 Vegan Pumpkin Recipes For Fall

1. Pumpkin Pie Smoothie Bowl

A delicious and healthy high protein breakfast option that tastes like pumpkin pie! It’s gluten-free, vegan, and an awesome breakfast for busy mornings.

2. The Best Pumpkin Cornbread

The “make with everything” side dish for fall. Gluten-free, lightly sweetened, and no added oils.

3. Pumpkin Pie Mousse

This tastes like pumpkin pie in a bowl, minus the crust. It has the creamy texture of pumpkin pie filling but is totally egg-free for my vegan friends out there.

4. Pumpkin Amazeballs

These pumpkin protein balls are the perfect seasonal healthy snack! They pack a punch of protein and healthy fat in delicious dessert-like bites.

5. Vegan Pumpkin Bread from Well Plated

This marvelously moist, springy, and pumpkin-spiced bread is dairy-free, whole wheat, naturally sweetened, and uses a whopping WHOLE CAN of pumpkin (no weird pumpkin leftovers!).

6. Vegan Pumpkin Mac ‘n’ Cheese from Minimalist Baker

Amazing, creamy, flavorful pumpkin mac ‘n’ cheese made with 10 simple ingredients! The perfect dairy- and gluten-free entrée for fall and the holiday season!

7. Vegan Pumpkin Curry with Tofu from Rainbow Plant Life

This Vegan Pumpkin Curry with Tofu pairs authentic Indian flavors with a creamy pumpkin-coconut sauce made from whole pumpkin. It’s protein-packed and hearty, vegan and gluten-free, yet so creamy.

8. Vegan Pumpkin Cookies from Rainbow Nourishments

These soft and chewy vegan pumpkin cookies have crisp edges, puffy centers, and are packed with pumpkin puree! They are made with simple ingredients and are the perfect Fall treat.

9. One-Pot Vegan Pumpkin Chili from Making Thyme For Health

One-Pot Vegan Pumpkin Chili- all you need is just 30 minutes to make this delicious fall-inspired chili that’s packed full of fiber and protein!

10. Creamy Roasted Pumpkin Soup from Cookie & Kate

This pumpkin soup recipe is creamy AND healthy! It calls for roasted pumpkin for maximum flavor. This roasted pumpkin soup recipe would look lovely on your holiday dinner table, and leftovers would go great with sandwiches or salads the next day.

Tell me friends: what are your favorite pumpkin recipes? Please link up ALL the good stuff in the comments section! These flourless pumpkin bars are probably my favorites of all time.

The post 10 Vegan Pumpkin Recipes For Fall appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/nyeaMP2
https://ift.tt/serFN1W

why you should switch to barefoot shoes

Sharing why I’m obsessed with barefoot shoes and how you can incorporate them into your fitness routine and life!

Hi friends! Happy Monday! How was the weekend? I had an amazing time in San Diego with Betsy attending the Lagree certification workshop at DEFINE. (San Diego friends, go take a class with my friend Carina! I’ve known her for years – we taught barre together in SD – and she’s an incredible instructor and person.)

So today, let’s talk about barefoot shoes.

(It was hilarious when I went to gather all of my shoes for this photoshoot. I was like wow I really do have five pairs and I use and love all of them!)

Barefoot shoes have been around for quite a while.

According to this website:

In the 20th century, barefoot shoes emerged as people began questioning the need for heavily cushioned and supportive shoes. In the 1960s and 1970s, the popularity of the “Jogging” movement led to the development of more minimalist running shoes, which aimed to mimic the barefoot experience.

I think many of us can remember the early 2000s, when barefoot shoes saw a resurgance as Vibrams came out. I remember seeing them for the first time —  they looked like duck feet to me. They were horrendous lol. But, it was definitely a lightbulb moment. I’ve worked in the fitness industry since 2008, and after multiple trainings and workshops (like the foot stretching and gait classes I took and then taught at Canyon Ranch), I realized the impact of footwear on overall function and how minimalist shoes can change your workouts and life.

Barefoot shoes are not only lightweight and super comfortable, but they enable us to have full function of our foot muscles, full toe splay (instead of our toes being crammed into narrow shoes), and can affect overall posture, alignement, and performance.

why you should switch to barefoot shoes

What Are Barefoot Shoes?

Barefoot shoes are designed to naturally mimic our bare feet, with the extra protection and public consideration of having soles. I don’t think many of us would want to walk down a grimy street or work out in an gym without actual shoes. They have a minimalist design, low heel drop (so they don’t have the high back cushion many running shoes include), thin soles, and wide toe boxes so our toes can breathe and move freely.

The key differences between barefoot shoes and traditional footwear are the heel drop and toe boxes. My barefoot shoes look so wide compared to my *normal* shoes and sneakers.

Benefits of Wearing Barefoot Shoes

1. Natural Foot Alignment

Think about the position of your feet and how it affects natural posture and foot alignment. Some shoes may cause us to lean forward to keep our balance, shift the pelvis out of alignment, and also affect our gait. It’s unfortunate because the look cute, but heels are some of the worst shoes we can wear for pelvic floor health, posture, and overall function (especially knees, hips, and ankles0>

Barefoot shoes also reduce the likelihood of bunions, hammertoes, and other foot deformities because your toes aren’t being smushed!

2. Strengthens Foot Muscles

Barefoot shoes encourage muscle engagement in the feet, ankles, and calves. The thin sole allows you to *grip* the floor more effectively, which can cause you to activate MORE muscles as you live and work out.

The thin soles lead to stronger arches and better stability because you have to work to stabilize your foot; without the extra cushion, more muscles are able to activate.

3. Improved Balance and Stability

In barefoot shoes, you’re able to sense the ground more effectively, improving proprioception, which is the recognition of where our bodies are in space. Proprioception training is huge in preventing falls, especialy as we age.

4. Better Posture

Barefoot shoes enourage a natural walking gait, reducing strain on joints and spine

They promote better posture and alignment which can reduce back pain. Super cushioned shoes can change the position of your pelvis, which can cause strain on your low back.

5. Enhanced Sensory Feedback

We feel the world through our feet, and barefoot shoes mimic how we would exist in nature, with heightened connection with the ground through the thin soles

With this increased connection, we can have an improved ability to react to uneven terrain

Who Should Wear Barefoot Shoes?

– People dealing with foot pain or discomfort. Of course, check with your doctor first.

– Athletes looking to enhance performance and reduce injury

– Individuals seeking a more natural, minimalistic approach to footwear

– Anyone interested in strengthening their feet and improving posture

How to Transition to Barefoot Shoes

As much as I’d love to say, “Pop on your new shoes and you’re good to go!” there’s actually a transition phase. If you’re not used to using all of the muscles in your feet, immediately switching to barefoot shoes could cause soreness and pain. Instead, work up the amount of time that you’re wearing the barefoot shoes.

1. Start Slow

Begin with short walks or low-impact activities. Instead of jumping into running, just walk around the block a couple of times for a few days.

Gradually increase wear time as your feet adjust, building up to your full workouts or full walks.

2. Perform Strengthening Exercises

Foot and ankle exercises can build the muscles needed for barefoot walking.

You can also stretch your feet and work on maintaining flexibility to reduce soreness. This website has some of my favorite foot stretches.

3. Choose the Right Surface

Start on soft, even surfaces (e.g., grass or carpet) before progressing to harder terrain

Alternate between barefoot and regular shoes as you transition

Frequently Asked Questions About Barefoot Shoes

Are barefoot shoes suitable for running?

They can be, but I definitely don’t recommend running in them at first. Start with walking, then walks with some run time sprinkled in, and then increase the run time.

How long does it take to adapt to barefoot shoes?

For me, it took a couple of weeks. It’s indivitual.

Can barefoot shoes help with plantar fasciitis?

Yes!! I’ve found that barefoot shoes can actually improve planta fasciitis if you ease into them gradually and incorporate foot stretches.

Can I use barefoot shoes for injury prevention?

You can use these as part of your injury prevention routine, along with alternatiing workout intensities, rest, stretching, mobility, and good hydration, sleep, and nutrition.

Are barefoot shoes okay for people with flat feet?

Yep! Fellow flat footer over here. You may find that by working more muscles in your feet, your foot is more supported. If you find that your feet are collapsing or feet uncomfortable as you transition, you can absolutely add in some inserts for arch support if that would help.

Where to Buy Barefoot Shoes

There are so many brands out there, but I’m loyal to Vivobarefoot. They were the first brand I tried, I loved them, I have no desire to switch brands. My referral link gets your 20% off your first pair! (Not affiliate; you’ll get your own referral link when you purchase, too.) Xeros are another popular brand that I often see at the gym.

Tips on choosing the right pair for your foot type

I’d recommend trying a brand and see how you like it. Of course, I’m partial to Vivobarefoots. Give yourself time to transition, and incorporate your foot exercises. I hope you love them as much as I do!

Do you wear barefoot shoes? What are your go-to workout shoes?

xoxo

Gina

The post why you should switch to barefoot shoes appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/6TsgQfX
https://ift.tt/ZY6kmV1

How to break up your workout days

Sharing some ideas on how to put your weekly plan together and break up your workout days to optimize performance and recovery!

Hi friends! How is the week going? I hope you’re having a lovely morning so far! I am putting the Fit Team workouts together for this month and next. If you’d like to work with us as we focus on workout, nutrition, and self-care strategies, join us here! Anyone who signs up today will also receive a custom nutrition guide and a thank you from me to you 🙂

For today’s post, I’m chatting about breaking up your workout days and how to do this strategically. I’m a big fan of training program splits throughout the week. It can help you strengthen different areas of the body (especially during leg day!), giving you enough time to recover, and also gives you freedom to control the way you train.  Today, I’m sharing practical tips to help my reader friends break up their workout days and get the most out of their training sessions.

(Please keep in mind that while I’m a certified personal trainer, I’m providing general information for educational purposes. This is not medical advice. Always seek out the help of your doctor before starting or changing your workout routine.)

How to break up your workout days

Whole Body Split

This type of full-body split routine involves a total body workout each time you train. The benefits of this type of training are that you’re able to use fancier and *fun* compound-type movements, working multiple major muscle groups at once, and due to peripheral action training, your heart rate may be higher, which indicates a higher calorie burn during the workout. I like working total body for my beginner clients (focusing on bodyweight-only exercises first), and also my clients who have significant weight loss goals.

The downside of this type of training is that it may be harder to hit muscle fatigue, which encourages muscle growth, and that you shouldn’t ideally work your entire body two training days in a row. I’d recommend alternating full-body workouts with a rest day and cardio.

Upper / Lower Split

This is when you work your upper body one day (back, shoulders, chest, triceps, biceps), and your lower body on a different day (hamstrings, glutes, core, calves). The benefits of this type of training are that you’re able to strength train on consecutive days (upper body one day, lower body the following day), and you’re more easily able to add volume and load to a specific muscle group. This can encourage muscle development, which is the *toned and lean* look so many of us are after.

My personal favorite way to set up a split is upper body one day, lower body the following day, and a total body circuit on a different day. This is how I set up most of our Fit Team workouts, too.

4-Day Split

For your four-day split, there are a few different ways you can do this:

upper body, lower body, and two total body days

and antagonist or synergistic muscle training.

Antagonist muscle groups

This type of training involves working for opposing muscle groups four days a week, like chest and back one day, biceps and triceps the following, hamstrings and calves, and shoulders and calves (they’re kind of on their own lol). This is especially effective for superset-style workouts because you can move directly from one set to the next, allowing the opposing muscle group to rest. (When one of the antagonist’s muscles is contracting, the opposing muscle is stretching.)

The main benefit of this type of training is serious muscle-building capability. If you’re looking for gains, possibly try out this style of training.

Synergistic muscle groups

This is when you use agonist muscles (the ones that work together to perform a movement). An example of this would be:

shoulders, chest, triceps, legs and core back, and biceps.

This is another one of my favorite ways to train and another great way to build muscle. I would recommend this type of training for friends who want to see serious muscle definition, improve their metabolism, and have three days to strength train each week.

Workout Split Samples

Your workout split will depend on different variables, including the equipment you have access to use, your current training level, what you enjoy (!), and your fitness goals. The key here is to figure out how many days per week you want to strength train. I like to hit each muscle group at least twice per week (on non-consultive days or within the same workout), and make sure I have at least 1-2 days of full rest each week. We all have different needs, interests, and end goals, so I highly recommend considering what these look like for you so that you can determine what your perfect week looks like.

If you need help planning out your workouts for the week, join us in Fit Team! I also have a free PDF here on how to create your workout schedule and set up your plan. If you’re looking for personalized training plans, my 1:1 coaching application is here.

For more info on fitness and creating your perfect workout regimen, check out my post on whether you should do strength or cardio first!

Have a wonderful morning and I’ll see you soon!

xoxo

Gina

The post How to break up your workout days appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/7Hjphfq
https://ift.tt/25Hcaxf