178: Why headaches are a health wakeup call with Dr. Scott Vrzal

Sharing a new podcast episode with Dr. Scott Vrzal with the meaning behind your headaches and what you can do about it.

We talk about:

– What headaches mean and what to do about it

– The 7 specific patterns for headaches

– How gut health ties into all of this

– His strategies for being healthy in real life

and so.much.more.

 

178: Why headaches are a health wakeup call with Dr. Scott Vrzal

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

Dr. Scott Vrzal, driven by constant debilitating headaches in his youth, was cured by a Chiropractor. He pursued a career in the same discipline inspired by the change. Initially misdiagnosed and advised to consult a psychiatrist due to the pain, he embarked on a mission to understand headaches’ root causes. With over 30 years of expertise, Dr. Vrzal refines pain patterns, advocates drug-free and holistic solutions, and shares his methods to a healthier lifestyle. His thriving practice reflects a personal commitment to health, performance, and relieving patients’ pain.

Check out his website, read his book here, and connect with him on Instagram here.

Partners:

The Lifewave X39 patches have been a gamechanger for my energy; the Pilot is obsessed, too! Check them out here. 

Check out my all-time favorite weighted blanket and other health gadgets at Therasage and use FITNESSISTA for your reader discount!

Use FITNESSISTA for 15% off at Canopy here.

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.

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.

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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Things to consider while wearing a weighted vest

Sharing some tips if you want to incorporate a weighed vest in your routine!

Hi friends! How’s the week treating ya? We’re in the 874th day of January and I’m ready to move on lol. With the fam being sick, it’s thrown off all of our routines, but thankfully they’re feeling better and back into it.

For today’s post, I wanted to share something that I’ve been using in my own routine and have seen them surge in popularity: weighted vests! They can be a great way to add an additional stressor and challenge your fitness routine when used correctly. I wanted to chat about some benefits, potential drawbacks, and everything you need to know before incorporating a weighed vest into your routine. As always, check with a doctor before making any fitness changes. Honor your body and modify as needed. Here are some things to consider while wearing a weighed vest.

What Is a Weighted Vest?

A weighed vest is exactly how it sounds: it’s a vest that you can wear with different weights and sizes available. You can use them for a variety of activities including, walking, running, strength training, bodyweight exercises — even chores.

 Benefits of Using a Weighted Vest

Here are some of the potential benefits of wearing a weighed vest.

Improve Strength and Endurance:

Adding extra weight challenges your muscles and cardiovascular system, leading to increased strength and endurance.

Bone Density Benefits:

Weighted vests can help strengthen bones through weight-bearing activities. Research published in the Journal of Aging and Physical Activity demonstrated that exercise training with weighted vests improved bone mineral density and muscle strength in postmenopausal women.

Enhanced Calorie Burn:

Wearing a weighted vest increases the intensity of workouts, leading to higher calorie expenditure. In this study, individuals wearing a vest that added 10% of their body weight burned significantly more calories than those not wearing any weight.

Improved Posture and Core Strength:

Carrying weight on the upper body can activate core muscles and encourage better posture.

Things to Consider While Wearing a Weighted Vest

While all of this sounds fine and dandy, there are absolutely some cases where a weighted vest isn’t warranted or may even be counterproductive.

Posture Matters

For some people, they start off with too heavy or a vest or the wrong fit, or they may already have compromised posture and alignment. So often we’re in a forward leaning position, hunched over our phones and computer screens. A vest can make it worse, especially if you have tight chest muscles and weak upper back muscles. Make sure your alignment is on point with shoulders down and back, core engaged, neck long, and spine neutral.

Start Slow and Build Gradually

I think it’s so important to focus on consistency before adding intensity. For many humans, they’re not walking 30 minutes most days of the week. I think this would be an excellent starting goal instead of focusing on simply adding weight. Focus on a solid and consistent walking routine before adding extra resistance.

If you’re ready to get started, I’d recommend a light weight (5-10% of body weight) and increasing over time.

Activity Choice

Different activities require different weight distributions. Ask yourself if adding a weighted vest makes sense for the activity you’re doing. If you’re doing upper body strength training, it might not be necessary (or helpful). For bodyweight work, like lunges and squats, it might be some nice extra resistance if you have solid form set up. For high-impact exercises (like running), make sure to take extra care to avoid injury.

Know Your Limits

Too much weight can cause strain on joints, especially knees and ankles. You may also feel it in your back if it’s too heavy for your body. This can also cause poor core stabiity and can affect back pain, hips, and pelvic floor function. In some cases, it’s just not worth it. Focus on consistency and solid form before adding any addiitonal resistance or stressors to your routine.

As always, listen to your body and avoid overloading.

(always the X39 patch!)

Pros and Cons of Weighted Vests

Pros:

– Can build strength, endurance, and increase calorie burn.

– Versatile for different workouts.

– Easy way to increase intensity without changing equipment.

Cons:

– Improper use can cause strain or injury.

– Not ideal for those with joint pain or injuries.

– Requires time to adapt to the added weight.

How to Incorporate a Weighted Vest into Your Routine

Here are some of my tips for beginners:

– Start with walking or light bodyweight exercises. Try 5-10 minutes and see how you feel. Don’t be afraid to build up over time.

– Gradually progress to higher-intensity workouts like lunges, squats, or stairs.

As always, consistency is key to building strength without overexerting.

My Favorite Weighted Vest

This is the weighted vest I’ve been using and loving. It was very inexpensive from Amazon, and it fits well, is durable, and easy to adjust.

If you’d like a full guide with my favorite wellness resources, get the freebie and all of the info here.

So tell me, friends: do you wear a weighted vest with your workouts?

What fitness gadgets or tools are you loving right now?

xoxo

Gina

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Valentine’s Day Gift Guide For Her

Sharing my top picks for Valentine’s Day gifts for the gals in your life, or ideas for your own personal wish list! Please share any of your ideas in the comments!

Hey hey! Happy Monday! How was the weekend? Ours was a little bit more low-key than originally planned – the Pilot and Liv were healing from this bug they’ve had. I had lots of quality time with P, and also enjoyed a hot yoga class and lunch with a friend.

For today’s post, I’m sharing some Valentine’s Day gift ideas for her! Whether you’re shopping for someone special, or sharing this list with your partner, there are tons of great ideas here. Please share any gift ideas in the comments below or anything that’s on your personal wish list!

Valentine’s Day Gift Guide For Her

Gifts for the fitness fanatic:

–An Oura ring makes an amazing gift

– My favorite yoga mat and mat towel

– A yoga tank

–A Beyond Yoga set

– A sauna blanket! My liiiiiiiiiiiife. I use this magical creation 2-3 times per week and it feels amazing. I sleep so well and it makes my skin glow. Use FITNESSISTA15 for 15% off!

–The red light face mask makes a perfect Valentine’s gift, too. You can use FITNESSISTA15

– The best crosstraining sneakers

– or my fave barefoot sneakers

– TRX suspension training system

– A theragun

Makeup and skincare gifts:

–I have this LightStim device and absolutely love it.

–My favorite Vitamin C serum

–Mini blush and luminize trio

– A gift box from one of my fave little shops

–The cutest confetti lip balm

–This Get the Glow holiday set

–This smoothing and moisturizing face mask

– Dyson airwrap! I still want one of these

Fashion finds, accessories and jewelry:

– A Static Nails set. When I take a break from dip, it’s the only polish I use. It’s the only one I’ve found that lasts 5+ days!

–This short tennis necklace.

– This half-zip sweatshirt

–This super cute Skims short set

–These gorgeous hand painted earrings

–My favorite travel set in all the world (just add the wide leg pants!)

–Obsessed with this tulle midi skirt

–These cute pink sneakers!

– Comfy boyfriend joggers

–Mesh Mary Janes

–A classic flat leather wallet

–CZ earrings that look amaaaaazing

–Lace bralettes

– A nontoxic perfume

–These slides

Extra lovely things:

– A Daily Harvest subscription. I love these for quick and easy lunches and breakfasts! Use the code FITNESSISTA for up to $40 off your first box

–Pink confetti flutes

– Sakara goodies! Their meals are AMAZING and I also love the snacks and bars. Use GINAHSAKARA for 20% off sitewide.

–The cheese board deck! Getting this for myself 🙂

– A silk sleep mask or pillowcase

–Book of the Month subscription! This brings me joy every single month

–Floral glasses

–The BEST chocolate. (And I eat a lot of chocolate lol. My Thrive link gets you 40% off your first order)

–Watercolor notecards

– A custom family portrait

–This couples portrait is also amazing

–Diptique Valentine’s candles

-The best weighted blanket. I can’t live without this thing.

– In the Wild throw blanket or get this version for $60!

– The best pajamas. I have multiple pairs and they’re so soft and cozy. Lates by Kate are my other go-tos!

– This birthstone pendant

–Kindle paperwhite!

For the new mama:

-Joggers or new pajamas

– A cozy robe

– Personalized name necklace.

– A meal delivery from a service she loves. Another plug here for Sakara because it’s so amazing!

– An offer to come over and help her out with anything she might need (playing with older kids, holding the baby while she takes a shower or stares at the wall, help with errands or grocery pickup)… and actually do it 🙂

So tell me, friends: do you celebrate Valentine’s Day? Anything on your list?

What are your plans?

We usually keep it low-key but my favorite traditions are writing something I love about the kids on hearts on their doors Feb 1- 14. I also make them little Valentine’s gift baskets.

xoxo

Gina

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Complex Workout Guide: 5 Time-Saving Circuits for Building Muscle and Burning Fat

Want a lung-blasting workout that gets you in and out of the gym in under 30 minutes? 

Enter the complex: 4-8 exercises performed back-to-back with one game-changing rule – the weight doesn’t touch the ground until you’re done. It’s your secret weapon for fast fat loss, muscle building, and athletic conditioning, all wrapped into one time-efficient package.

Plus, complexes only require one piece of equipment, so they’re perfect for minimal equipment workouts. You can build muscle or burn fat in any space with just one kettlebell, dumbbell or barbell. 

If you’re ready for some inspiration, below you’ll find four workouts plus one bonus recovery complex to kickstart your training. 

Kettlebell Carry Complex: The Sparhawk Workout

Let’s start simple with a workout from strength coach Dan John. If you’re new to complexes, this is the perfect place to begin.

Meet the Sparhawk – a sneaky combination of squats and walks that takes just 4 minutes. (Fun fact: Coach Dan names his carry workouts after birds of prey.) You’ll need just one kettlebell and some space to walk.

The moves are simple:

1. A goblet squat: hold your kettlebell at your chest and squat down
2. A suitcase carry: hold the kettlebell at your side and walk (like carrying a heavy grocery bag)

Here’s your workout roadmap:

• Start with 8 goblet squats, then walk 60 feet (about a gym length) with the bell in your left hand
• 7 goblet squats, walk back with the bell in your right hand
• 6 goblet squats, walk with left hand
• 5 goblet squats, walk with right hand
• 4 goblet squats, walk with left hand
• 3 goblet squats, walk with right hand
• 2 goblet squats, walk with left hand
• Finish with 1 goblet squat

The secret sauce? You don’t put the weight down until you’re done. This continuous work builds serious core strength and grip endurance. And here’s the best part – in just 3-4 minutes, you’ll complete 36 squats that build muscle and improve mobility. 

Pro tip: Start with a lighter weight than you think you need. You can always go heavier next time.

Kettlebell Upper Body Complex: The Johnny Bravo Workout

Ready to build a cartoon-worthy upper body? Meet the Johnny Bravo Complex – a workout that builds the kind of strength and muscle that would make our favorite animated strongman proud. Don’t let the simple moves fool you though – this one starts easy but gets spicy fast. 

You’ll need: One or two kettlebells (start light – trust me on this one)

Here are two ways to tackle it:

Option #1: Keep It Simple (Recommended for Beginners) Do this circuit with perfect form:

• 6 Alternating Push Presses each arm (like a shoulder press, but use your legs for a boost)
• Carry the bells in the rack position at chest height for 20-40 yards (about 20-40 steps)
• 6 Bent-Over Rows each arm 
• Farmer’s Walk for 20-40 yards (carry weights at your sides, stand tall)
• Rest 90-120 seconds
• Repeat 3-5 times total

Option #2: The Countdown Challenge (For When You’re Ready to Level Up) Same exercises, but with a twist:

• Start with 6 reps of everything
• Next round do 5 reps
• Keep dropping one rep each round until you finish with 1
• Keep your carries the same distance throughout
• No rest between rep schemes (this is where things get spicy)

Pro Tips:

• Focus on form over speed
• Start with Option #1 until it feels comfortable
• If using two kettlebells, start with the same weight
• It’s okay to put the weight down if your form starts to slip

Dumbbell Full Body Complex: The 7-7-7-7-7 Workout

Looking for a full-body challenge that hits everything in just 15 minutes? This is it. We call it the 7-7-7-7-7 complex because, well, you’ll be doing 7 reps of everything. Groundbreaking I know. 

What You’ll Need:

• One pair of dumbbells (Start lighter than you think – these reps add up fast!)

The Workout: Perform 7 reps of each movement without putting the weights down:

1. Hang Clean and Press (pick weights up from floor to shoulders, then press overhead)
2. Front Squat (weights at shoulders, perform a squat)
3. Romanian Deadlift (slight knee bend, hinge at hips)
4. Bent Over Row (bend forward, straight back, row weights to ribs)
5. Single Leg Deadlift (7 reps each side)

The Challenge: Complete as many full rounds as possible in 15 minutes. If you need to put the weights down, that’s fine, but the clock keeps running. 

Advanced Move: Ain for 2-3 rounds your first time. Once you can complete 4+ rounds with perfect form, try increasing the weight or decreasing your rest time.

Remember: Quality reps beat quick-but-sloppy reps every time. Your goal is to move well first, then move often.

Dumbbell Strength Complex: The Gorilla Workout

Unlike traditional complexes that prioritize conditioning, the Gorilla is built for pure gains. 

By balancing heavier loads with strategic rep schemes and minimal rest, you create the perfect storm of mechanical tension, rep volume, and work density. Translation? You’re getting stronger and building muscle in record time.

Option #1: The Strength Builder (Perfect for Beginners) Perform these moves without putting the weights down:

• 4-6 Bicep Curls (think smooth, controlled curls)
• 4-6 High Pulls (pull weights up to your chin, elbows high)
• 4-6 Military Press (press weights overhead)
• 4-6 Bent Over Row (pull weights to ribs)
• 4-6 Push-ups (finally put those weights down!)
• Rest 90-120 seconds
• Repeat 2-4 rounds

Choosing Your Weight: Pick a weight you could lift 10-12 times for each movement if you were doing it fresh. For most beginners, this means starting lighter than you think – remember, you’re doing all these moves back-to-back. 

Option #2: The Pyramid Challenge (For When You’re Ready to Level Up) Same exercises, but with a twist:

• Round 1: 6 reps of each
• Round 2: 5 reps of each
• Round 3: 4 reps of each
• Round 4: 3 reps of each
• Round 5: 2 reps of each
• Final Round: 1 rep of each Rest 60-75 seconds between rounds 
• Pro Tip: Try using slightly heavier weights each round as the reps decrease

Want to Create Your Own Complex? 

Once you’ve mastered the complexes in this article, check out our complete guide to building your own. 

Bonus: The “Netflix Can Wait” Barbell Recovery Circuit 

While complete rest works for some people, most of us feel better when we keep moving – just at a lower intensity. Think of it as a movement snack rather than a full workout meal.

Two Ways to Recover Like a Pro. 

Option 1: The Mobility Circuit 

Spend 15-20 minutes flowing through 3-5 of these movements. Mix and match based on what your body needs:

Full-Body Flows:

• World’s Greatest Stretch 
• Inchworm Walk 
• Bear Crawl (forward, backward, or side-to-side)
• Cat-Cow Flow (alternate between rounding and arching your back)

Option 2: The “Barbell Recovery” Circuit

Not everyone loves mobility work so here’s a gentle circuit using just an unloaded barbell – or even a wooden dowel if the bar feels too heavy:

Do each movement for 1 minute:

• Reverse Lunges (think smooth, not speedy)
• Overhead Press (swap for pushups if your shoulders prefer)
• RDL to Bent Over Row 
• Front Squat (use a cross grip or zombie grip if needed)
• Rest 2 minutes
• Repeat 2-4 rounds total

Each movement should be done at an easy pace. Keep the intensity low. You should be able to maintain a conversation during the entire workout. 

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1.24 Friday Faves

Hi friends! Happy Friday! How was the week? I hope it was amazing. Ours started off in Orlando and ended up back in the TUS with a sick Pilot, and me scrambling around lol. This weekend, I’m looking forward to the symphony, time with friends, a hike, and a trip to Phoenix for Liv’s first dance competition of the season.

(Soup season! I just throw a ton of veggie, broth, herbs and beans into the Instant Pot then top with lemon juice and avocado)

I hope you have a lovely weekend ahead, too!

Disney World adventures:

Disney was perfection, as usual. We got in late Friday night and slept in a bit before heading to Magic Kingdom on Saturday. We spent the day doing all of the rides and had lunch at Be Our Guest. This is one of our staples, but the food was especially amazing during this trip.

(I also had gf rolls, and a French onion soup that they made without the crouton)

I mentioned to the server that I was gf – she asked if there were allergies at the table and I said I wasn’t allergic but I avoid it for health reasons – and she brought so many gluten-free treats!!

I have to admit that we were underwhelmed by the food on our last Disney cruise, and the food at the parks this time was wayyyy better. Everything was fresh and delicious, and it was super easy to find gluten-free options, protein, and vegetables amongst the usual cascade of Disney popcorn and sweet treats. 😉

We rolled into the park at 11 and had a long leisurely lunch, but we were still able to do 15 attractions and closed down the park.

It was our first time on Tron and it was SO much fun.

Sunday it was raining a bit and they had predicted thunderstorms throughout the day.

We wore ponchos (always buy on Amazon; they’re like $15 at the parks), and I also brought shoe ponchos, which ended up saving the day!! We were totally dry and no one had soggy feet. 😉

The good news is that the rain slowed down, there were no thunderstorms, and we were able to do all of the rides and attractions. I have a strange fear of dinosaurs – I think it’s because they were real at one time, but they genuinely freak me out – and the fam convinced me to conquer my fear and go on the Dinosaur ride.

It went really well lol.

The Avatar rides were a much-needed palate cleanser — Flight of Passage is epic every single time.

We saw the Lion King show (so good) and had lunch at Satu’li Canteen.

(Chicken, sweet potatoes, slaw and chimichurri sauce)

We ended the evening at Disney Springs and woke up early for our Monday morning flight!

It was a quick trip, but it was a blast and the perfect way to celebrate Liv’s 13th birthday.

Here are some more fave finds from the week:

1.24 Friday Faves

Fashion + beauty + random:

Tuckernuck sale! There are so many amazing finds in this sale, but I had some restraint and ordered three dresses:

This classic dress that you can dress up or down

Excited to wear this dress with white sneakers

And this pink shirtdress

Loving everything Veronica Beard right now.

Read, watch, listen:

Reading this book and feeling inspired. 

When unhappiness is the soul crying out for nourishment.

My friend Julie mentioned the show Younger today, too, and I just discovered it and fell in love with it this past week. It came up on my Netflix “recommend for you” and I had no clue it was an older show – I thought it was brand new. I thought to myself, “Wow, between this and Hugh Jackman, Sutton Foster is really having a moment right now.” It’s witty, fun, romantic, and I’ve been enjoying it while strolling on my walking pad.

Fitness, health, life, and good eats:

New toothpaste! I’ve been following Dr. B and Dr. Staci on Instagram for a while, so I was excited to try their brand. It’s *very* sweet but I love the ingredients and it seems to do a good job so far. If you’re looking for a cleaner toothpaste option, check it out! P tried it out last night and LOVES it.

I ordered a case of this hydrogen water and while the taste is amazing, the shipping was horrible. It took forever to ship and half the cans were dented, so I have mixed feelings about it.

Salted chocolate pudding…omggggg

Thank you so much for stopping by the blog today! Have an amazing weekend and I’ll see ya soon!

xoxo

Gina

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10 Best Spring Mocktails

Sharing the best mocktails to enjoy this spring!

Hi friends! How’s the week going so far? I hope you’re having a lovely morning. I have a few Zoom calls today and am working on our next Fit Team programming. Join us here!

While most of us are still braving the chill of frigid winter weather, I’ve been daydreaming of warmer weather, and spring/summer BBQs and pool parties. Today, I want to invite you to join my daydream as I share some refreshing and delicious mocktail recipes to sip on this spring.

A mocktail is a flavorful and enjoyable drink, minus the alcohol. Whether you’re expecting, or just cutting back like yours truly, mocktails are a fun way to switch up the rotation. And while I don’t completely abstain from alcohol, I’ve noticed a huge difference in my energy levels, productivity, mood, and skin since I cut back to 1-2 max drinks per week. You can read more about my journey here!

I also love the array of beautiful colors that mocktails often come in, as well as the fresh ingredients that go into them. You can easily switch up the flavor profiles, depending on what you have on hand, and experiment with different ingredients to create a spring mocktail recipe that totally floats your boat. You can use seasonal fruits to flavor your mocktails, and add splashes of flavor with simple ingredients like lemon juice and lime juice. Really, what’s not to love?

I’m sharing a roundup of some of my faves! These are all super easy to put together and so delicious.

10 Best Spring Mocktails

A roundup of my fave fun, easy, and healthy mocktails for spring

Mojito Mocktail

This is a delicious spring cocktail with fresh flavors of lime and mint. You’d never know the alcohol was missing, and it has way less sugar than a traditional mojito.

Ingredients

• 1 lime, sliced
• 2 tablespoons fresh mint
• Club soda
• Liquid monk fruit, to taste (my fave is NOW Foods)

Instructions

1. Add the lime and mint to a glass and muddle.
2. Top with club soda, then stir in the monk fruit to taste. Boom! So fresh and easy.

Lavender Lemonade

I LOVE anything lavender and can’t wait to try this. It would be perfect to serve at a spring dinner party.

Get the full recipe, courtesy of The Cookie Rookie, here.

Pineapple Coconut Mockarita 

This tropical drink would make an excellent poolside beverage. We’ll definitely be enjoying this over the summer

Click here for The Social Sipper’s Pineapple Coconut Mockarita.

Watermelon Spritz

Warm weather calls for fresh watermelon! This is the perfect recipe to live it up this watermelon season!

Ingredients

• 1 seeded watermelon, cut into chunks
• Store-bought limeade
• Club soda

Instructions

1. Blend the watermelon in a high-speed blender.
2. Strain, then allow to chill in the fridge overnight.
3. Mix the chilled blended watermelon with 1 cup limeade and pour into glasses.
4. Top with club soda and lime wedges, and serve.

Adrenal Cocktail

A tasty and refreshing version of the “trendy” drink you’ve been seeing all over Instagram.

Bonus: it has a beautiful nutrient profile that can be nourishing and energizing, especially for my friends with high-stress lives.

Blackberry Cucumber Cocktail

Make an alcohol-free version of this beloved recipe from my brother Kyle.

Just skip the gin and use club soda or sparkling water. I promise it’s just as satisfying.

Orange Creamsicle Mocktail

Ingredients

• 3 oz orange juice
• A few drops of monk fruit (optional)
• Vanilla soda
• Orange slices and coconut whip, for garnish (optional)

Instructions

1. In a wine glass, add the orange juice and top with vanilla soda.
2. Stir in monk fruit, if desired, then top with a spoonful of coconut whip and an orange slice.

Virgin Banana Daiquiris

These are giving me tropical vacation vibes.

Get the recipe, courtesy of Strength and Sunchine, here.

Virgin Mudslide

Everyone in the family can enjoy this chocolaty treat!

We loooove mudslides, but I hate the sugar crash that usually comes afterwards. With this recipe, I can avoid the crash and still enjoy a decadent dessert, following a macro-balanced meal, of course!

Classic Dining Out Combo

This is the mocktail I love to order when we’re out: club soda, splash of cranberry, and a lime.  Simple, light, and deliciously refreshing. Not a sugar bomb and alcohol-free.

Bonus: This Sparkling Lemonade Iced Tea isn’t technically a mocktail, but it’s too good not to share!

Now it’s your turn, friends. Tell me: what’s your go-to summer drink?? I’d love to hear your faves!

xo

Gina

If you’re looking for cocktail recipes, alcohol included, here are a couple of my favorites:

The Lucky Irish Girl Cocktail (one of the best St. Patrick’s Day drinks)

3 Healthy Kombucha Cocktails

Wild Rose Liqueur + Prosecco

Tequila Sangria

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How to restore gut health after stomach flu

Sharing some ideas on how to promote gut health after being sick. Please keep in mind that this isn’t medical advice, and talk with your doctor before making any health or nutrition changes. 

Hi friends! How’s the week going? I hope you’re having an amazing one. It’s been a bit wacky over here. The Pilot got sick when we got home from Orlando and has been in bed with a fever all week. Liv went down this morning, so P and I are still standing and taking all the vitamins etc. It’s definitely *sick season* in Tucson – so many people are sick – so I figured it would be a good time for this post: how to restore gut health after stomach flu.

Stomach flu can be the WORST. It’s a viral or bacterial infection of the digestive system, which can lead to symptoms like nausea, vomiting, diarrhea, and fatigue. It’s super common and recovery is often quick, but you might be wondering about what you can do about gut health after recovery.

In today’s post, I wanted to share some tips on how to support the digestive system, replenish lost nutrients, and reduce inflammation for a smoother recovery. 🙂

*Not medical advice. Always check with your doctor and I’m just sharing some of the things that have helped us.*

How To Restore Gut Health After Stomach Flu

Stomach flu disrupts the balance of gut flora (the collection of beneficial bacteria in your digestive system) and can leave the body depleted of nutrients and electrolytes. When you’re actively sick, you’re burning through your reserves and feel depleted afterwards.

Here’s how I’ll break down today’s post: understanding gut health, why it’s important, and actionable steps to restore balance.

What Is Gut Health?

Gut health includes balance and function of the bacteria and microorganisms living in your digestive tract. This amazing lil ecosystem – often called the gut microbiome – plays a critical role in maintaining overall wellness. A healthy gut helps digest food effectively, absorb vital nutrients, produce essential vitamins, and  also helps to communicate with the brain through the gut-brain axis.

The gut also has major impacts for your immune system. About 70% of your immune cells reside in the gut, which help to fight pathogens and regulate inflammation in the body. When your gut is balanced, you’re more likely to feel energized, focused, and resilient. But when the balance is disrupted, it can lead to issues like bloating, fatigue, weakened immunity, and even mood changes.

After you’re sick, replenshing the delicate balance of your gut can affect your full recovery, your mood, and your immune system. Replenishing beneficial bacteria can help rebuild the gut’s protective barrier, improve digestion, and strengthen your immune system to prevent further illness. Incorporating probiotic supplements or fermented foods (like yogurt, kefir, and sauerkraut) can help repopulate your gut with the good bacteria it needs.

Reducing inflammation is another key step in recovery. Stomach flu can leave your digestive tract inflamed and sensitive, which is why we want to focus on bland, easy-to-digest foods, and stay hydrated to soothe your stomach. Foods like bananas, rice, applesauce, toast, aloe juice, and plain chicken broth are gentle on your gut and can provide essential nutrients without causing additional strain.

A friendly reminder that your digestive system needs time and support to heal. Rest, hydration, and slowly reintroducing nutrient-dense foods are vital. These steps help restore your gut flora, replenish lost electrolytes, and rebuild the strength of your immune system.

How To Improve Gut Health After Stomach Flu

1. Stay Hydrated and Replenish Lost Electrolytes

When you’re actively sick, you’re depleted of nutrients and electrolytes. Some of my favorite ways to stay hydrated are broths with lemon juice, water, herbal teas, hydrogen water, or electrolytes.

Avoid sugary or caffeinated beverages, which can irritate the digestive system. If you feel like a soda, we all love Poppi and Ollipop. The lemon lime and ginger ale flavors would be gentle and delicious.

2. Reintroduce Foods Gradually with Bland Options

When you feel like eating again, I like to try bland foods like plain rice, bananas, applesauce, crackers (Simple Mills are our fave) and toast once symptoms have subsided. Random note: a green corn tamale always feels so good on my stomach after I’ve been sick lol.

These foods are gentle on the stomach and can help the digestive system recover.

I prefer to avoid jumping into any rich, acidic, or sugary foods.

3. Incorporate Probiotics Into Your Diet

You can start to replenish beneficial bacteria by including probiotic-rich foods like yogurt, kefir, sauerkraut, and miso. Start small; you don’t need to have a lot to enjoy the benefits. I like to start with a tablespoon of sauerkraut to see how my body and stomach will react. Miso is also lovely stirred into broth!

Probiotic supplements are also a great option, especially if gut flora has been significantly disrupted.

These gelatin gummies for gut health are a fun and easy way to support gut health – kids love them, too.

4. Manage Stress Levels

Stress also impacts gut health and immune system function.

I like to include stress management techniques like meditation, deep breathing exercises, or light yoga to support recovery. If you don’t feel like doing anything, pop in some headphones and listen to binaural beats on Spotify.

5. Get Plenty of Rest and Sleep

Rest and sleep are essential for the body to heal and reduce inflammation.

It’s always important to listen to our bodies and prioritize plenty of rest to support digestive system and immune system function.

6. Slowly Reintroduce Fiber and Nutrient-Dense Foods

Fiber can support gut health but should be reintroduced gradually to avoid digestive upset.

Some of my favorite nutrient-dense options are steamed vegetables, lean proteins, and healthy fats (like avocados, coconut oil, nut butters, etc.) to help replenish lost nutrients and rebuild strength. If you’re still feeling a little green but want to get nutrition, I like to do a smoothie with almond milk, berries, protein powder, a little coconut oil, and riced cauliflower. Another great combo is pineapple, coconut water, spinach, vanilla protein powder, and chia seeds.

7. Avoid Trigger Foods and Reduce Inflammation

Steer clear of rich foods, alcohol, caffeine, and processed items, as these can irritate the gut while it’s healing.

Instead, opt for things like ginger tea, vegetable soup, turmeric tea, or bone broth to soothe the digestive system and reduce inflammation. For my pantry and immune system essentials (like aloe juice, crackers, broth and tea), I always use Thrive Market <— link gets you 40% off your first purchase.

What’s your go-to when you have the stomach flu or food poisoning? While I feel sick to my stomach, I’ll usually take a binder and it seems to help.

The girls and I were violently ill a couple of years ago, the same night that we used the air fryer for the first time. Now that I know that the coatings are toxic, it totally makes sense. We got a new nontoxic air fryer and I feel so much better about using it.

Hope you have a great day and I’ll see ya soon.

xoxo

Gina

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Fitness gear that’s worth the hype (and what’s overrated)

Sharing my thoughts on what fitness gear is worth the hype, and worth the investment, and what I think is overrated and should be skipped. 

Helloooooo! How are ya? I hope you’re enjoying the week. We’re back from an amazing trip to Orlando – I’ll share a recap in Friday Faves – and getting ready for the Pilot’s Air Force retirement. He retires next week and I can’t even believe it.

Since we’re officially almost through January with a solid start to the new year, I know many of us are prepping home gyms, scoping out fitness gear, wellness goodies, and nutrition options. I thought I’d do an updated roundup of some of my top picks. There are a LOT of things to choose from and it can get overwhelming! Also, I’ve found that some hyped-up options have been disappointing in real life. I’m sharing my picks in the list below, and also sharing your submissions from Instagram. (Ones with a * are from Instagram responses.)

Fitness gear that’s worth the hype (and what’s overrated)

Worth the hype:

Barefoot shoes

I found the barefoot shoe trend for so long, because let’s be real, a lot of them are ugly. I found Vivobarefoot and fell in love. They’re the only shoes I wear for workouts and travel now, and I feel like they help with stability and engagement during strength workouts. I have a full post about why I love them here!

Peloton

I’ve had my Peloton for about 6 years now, and love it just as much as I did when I first got it. The bike is high-quality and I always enjoy the classes. You can check out my full review here!

Oura ring

The Oura ring is the same thing; it can last for the long haul and provide incredible data. My only gripe is that I have a 2 model and it’s so bulky; the newer ones are much thinner so I might need to upgrade. My full review is here. 

Apple watch

The Apple watch is another thing I wear every day and love it. It does encourage me to move more throughout the day, even though sometimes I think it encourages overtraining. For example, my Oura ring will tell me I need a rest and my Apple Watch tells me to crush my next workout. I do think it’s very handy and worth the hype. Here is a post I wrote comparing the Apple watch and Fitbit alta. 

Band loops

Band loops are such an inexpensive way to add additional challenge to your workouts. They’re portable, they can be used for upper body, lower body (especially outer thighs and glutes), and core. Definitely an underrated fitness tool!

Sculpt Society

These classes are SO good and so fun. I feel like I always have a smile on my face, they’re tough without being totally draining, and I love the strength series, because the movements are barre-esque and really challenge my legs and core. My link gets you a free month on the app and my full review is here!

Organifi

Organifi is 100% worth the hype. I drink at least one Organifi product every.single.day. The greens is my fave – especially because I hate cleaning the juicer but still want the benefits – but I also love the red, Gold, and Harmony. You can use this link and the code FITNESSISTA for 20% off. 

* Theragun

The Theragun feels like a dream (ok, a semi-painful dream) on sore muscles. I use a similar tool as a part of my recovery and I feel like it definitely helps on the days I feel more sore.

HigherDOSE sauna blanket

This is another things that I talk about all the time, but friends, it’s WORTH it. I invested in this little beauty a couple of years ago and have used it countless times since then. We don’t have the space for a full sauna, and this is the next best thing (and I think even better because it’s portable). You can check out my full review here. My code FITNESSISTA15 for 15% off!

* Peloton app (even if you don’t have a bike)

I loved that so many people said they enjoyed the Peloton app even though they don’t have a bike. It’s pretty cost-effective if you like the vibe of a group class without the studio membership. I feel like some of the strength classes are hit or miss, but they have such a huge variety of class types and instructors; after some experimentation, you’ll definitely find one that you like! I have a post here on a full workout plan using the Peloton app if you’re looking for inspiration!

Owala water bottle

These definitely live up to the hype and they don’t leak!

Aviron rower

I think rowing is such a great cardio workout, especially because you’re able to use muscles in your upper body and core in a different way. We love our Aviron! Definitely check it out for a home gym option.

* Tonal

I’ve never tried Tonal but SO many people said they love it! I think it’s amazing that you can get a cable workout at home and adjust the weights, plus they have some incredible instructors. Do you have a Tonal? Do we need one???

* Normatec recovery boots

These are a bit of a splurge, but an awesome recovery tool. (We don’t own these but it was another IG suggestion!) I would definitely recommend something like this for endurance athletes as a recovery option.

* multi-compartment supplement holder

LOVE these things and another super low-cost way to make life a bit easier. You can order the one I have here!

Walking pad

A couple of friends on IG agreed that they love theirs and as I’m obsessed with mine. I use it every single day to get in extra steps, especially while I’m watching IHP modules or on conference calls and I don’t have to speak.

Fitness clothes that feel good and fit well. The same goes for sneakers.

There’s nothing like a comfy, functional workout outfit and pair of shoes that fit well!

Here is some of my all-time favorite fitness gear:

Vuori leggings

I have so many of these tanks! 

Align tanks

The best socks in all the land

This perfect pullover

These tanks

TRX

I think the TRX might be the #1 underrated piece of fitness equipment. You can work your entire body, it’s portable and lightweight, and you can easily modify or progress the moves depending in your fitness level. 10/10 a huge fan. (TRX workout sample is here!)

A pull-up bar

Our pull-up bar broke but I think we need to get a new one. I’m *always* working on my pull-ups, and you can’t improve if you don’t practice. Ours was previously hanging on the laundry room door, so I’d do a few pull-ups in between switching out loads of laundry.

Magnesium

This is in my top 5 supplements for a lot of reasons! I notice a huge difference in my sleep and recovery when I take magnesium consistently.

* PEMF Go Mat:

A few people agreed with me on IG that this truly is one of the best things ever. It mimics the vibrations of nature, and can be used for recovery, healing, reducing inflammation, and as a meditation tool. I use this for all of the reasons! It’s where I sit each morning to meditate (the infrared heat feels SO good on chilly winter mornings!) and will often put it on my desk chair, too. Check it out here and use FITNESSISTA15 for a discount.

Overrated:

Factor75

You guys. I ordered this for a blog post review, because I’d seen a couple of people post about it that I love (!), and it was disgusting and borderline inedible. Everything was brown and greasy; it just looked like mass-produced greasy food and not the healthy meal prep I’d had in mind.

I feel like I could make chicken and veggies here at home to be way more fresh and delicious. I tried a couple of the meals – because I had to waste food – and after the sad, brown vegan mushroom masala gave me a stomachache, the rest went in the trash. After having Sakara, nothing else really compares. (And yes, Sakara is designed to be something totally different! BUT I picture healthy protein and veggie-dense meal prep, and this was… not it.)

Ab rocker

Just don’t need it. There are a thousand more functional ways to train your core!

Gliding discs

These can work to target your core, inner and outer thighs,  but you can also use paper plates on carpet or socks on handwood floor for freeeeeee.

* A gym membership

I have mixed feelings about this one. You can absolutely get an amazing workout at home, if you’re the type of person who is motivated to work out solo. Some people truly thrive in a group environment and need the connection and community to get a great workout. Which type of person are you?? I can definitely work out at home, and do a couple of days each week, but I love the gym atmosphere, classes, and group training environment. I feel like I always work harder when I’m not at home, but will definitely do it for convenience sake.

* – Peloton; sold it to enjoy the gym atmosphere

A few people said the Peloton was overrated and they’d rather work out at the gym. I totally get that perspective, even as a Peloton fan. You’ve gotta do what works for you!

Armra colostrum

Don’t be mad! A lot of people LOVE this and while I admit it tastes delicious, it did nothing for me.

So, tell me, friends: what do you think is the most overrated and underrated fitness gear?

Anything I missed adding to the list?

xo

Gina

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