The best cardio strategies for perimenopause

Sharing my thoughts on cardio during perimenopause the best cardio strategies. 

Hi friends! How are you? I hope that your morning is off to a great start! How was the weekend? We went to my brother’s wedding, which was gorgeous and wonderful (I’ll share pics in Friday Faves!), and just enjoyed a low-key weekend. I caught up on some spring cleaning and enjoying the beautiful weather outside.

For today’s post, I wanted to chat a little bit about cardio. I feel like there’s SO MUCH cardio *noise* right now.

“Stop doing all cardio! Just walk.”

“Cardio messes up your hormones!”

“HIIT is the devil!”

The reality is that cardio is good… it’s healthy for your heart, ya know… but you just have to be strategic about the type of cardio you’re doing, where you are in your health journey, and how often you’re doing it. A big factor is perimenopause and things changing over time.

A quick lil refresher: perimenopause is the 8-10 years before menopause (where you have no cycle for 12 consecutive months) and hormone levels start to change. I don’t think I’m quite there yet – I turned 40 in November – but I know it’s around the corner and that many of my reader friends are in this sweet spot.

During perimenopause, it’s common to notice changes in energy levels, recovery time, and how our bodies respond to different types of exercise. Strength training remains the most important form of exercise during this phase, because it helps to preserve lean muscle mass, support bone density, and keep metabolism revved up. However, cardio still plays an essential role – it just might need to look a little different than it did in our 20s and 30s.

I think we can all remember the time when hours of high-intensity cardio were our life. I’d take multiple aerobic classes in a row, or spend hours on a Starclimber with a text book propped up. My hormones were also a mess. THANK THE LORD these days are over.

During perimenopause, I think it’s important to be strategic, focusing on movement that supports hormonal balance, stress management, and longevity while keeping inflammation in check. I wanted to chat about the best cardio strategies to incorporate into your routine during this transitional phase. *As always, talk to a doctor before making any fitness changes.*

The Best Cardio Strategies for Perimenopause

1. Walking & Hiking: Gentle But Effective

Walking is one of the most underrated forms of cardio, and during perimenopause, it’s a gamechanger. It helps manage stress, supports cardiovascular health, and keeps cortisol (our stress hormone) from spiking too high.

Aim for 8,000-10,000 steps per day as a general goal. If that goal seems impossible, see where your baseline is, and try to add 1,000 steps every few days until you hit your goal.

Try hiking or incline walking to increase intensity while keeping it joint-friendly.

Walking outdoors also boosts mood and supports circadian rhythm regulation, improving sleep quality. It’s a great way to support overall function and movement.

2. Interval Pushes: Short Bursts of Intensity

While long HIIT sessions may not be as beneficial during perimenopause due to their impact on stress hormones, short, controlled bursts of intensity can be a great way to boost cardiovascular fitness without overtaxing the system.

Try this: During a walk or cycling session, add 30-60 seconds of a faster pace or incline, then recover for 1-2 minutes and repeat for 5-8 rounds.

Hill sprints, stair climbs, or cycling sprints are excellent options.

Focus on quality over quantity – I would do 2-3 sessions per week, max.

3. Zone 2 Cardio: Building an Endurance Base

Zone 2 cardio refers to maintaining a moderate effort level, where you can still hold a conversation but feel slightly challenged. This type of cardio helps improve metabolic flexibility, mitochondrial health, and endurance – all essential during perimenopause. Check out my post all about Zone 2 cardio here.

Examples: Brisk walking, easy cycling, rowing, or light jogging.

Aim for 45-60 minutes, 2-3 times per week.

Keeping it at a lower intensity prevents excess stress while still providing heart-healthy benefits.

4. Strength Training Circuits with Cardio Bursts

Since strength training is crucial in perimenopause, combining it with short cardio bursts can maximize efficiency and keep workouts engaging.

Structure your workout with compound strength movements (squats, deadlifts, presses) followed by 30 seconds of cardio (jump rope, rowing, or step-ups).

This method keeps heart rate elevated while still prioritizing muscle-building.

5. Dance or Low-Impact Cardio

For those who don’t love traditional cardio, finding ways to move that feel fun is key. Dance workouts, rebounding (mini trampoline), or swimming are excellent options that keep the body moving without excess strain on the joints.

Try a dance cardio session for 20-30 minutes a couple of times per week. My favorite is Sculpt Society! You can use this link to try it for freeeeee.

Rebounding is great for lymphatic drainage and joint-friendly cardio. All about rebounding here.

Swimming can be soothing for achy joints while still providing a full-body workout.

Creating a Balanced Cardio Plan in Perimenopause

A well-rounded approach ensures you’re getting the benefits of cardiovascular training without overloading your body.

Here’s a sample weekly schedule:

Monday: Strength Training + Short Interval Pushes (e.g., incline walk sprints)

Tuesday: Zone 2 Cardio (brisk walk, cycling, or light jog for 45 minutes)

Wednesday: Strength Training + Low-Impact Cardio (dance or swimming)

Thursday: Rest or Gentle Walk

Friday: Strength Training + Short Cardio Burst Circuit

Saturday: Hiking or a Longer Zone 2 Cardio Session

Sunday: Rest or Leisurely Movement (yoga, stretching, walking)

So, tell me, friend: what’s your favorite way to get cardio in these days? How often do you incorporate cardio or walking workouts? I try to walk every day and my walking pad is the only way I hit my step goal.

xo

Gina

Workouts I love that you can try for free

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How This 53-Year-Old Lost Fat, Built Strength, and Kept It Off (Without Starving)

When Anthony, a 53-year-old, told us he wanted to look like Jason Statham, we gave him a plan he didn’t expect:

Three workouts per week.
A moderate calorie deficit. 
No complicated macros—just protein and total calories. 

Anthony was skeptical. His past weight-loss attempts followed the same frustrating pattern that probably looks familiar if you’re a man looking for fat loss over 50 :

1. Drastically cut calories
2. See quick results
3. Hit a plateau and stall
4. Get frustrated and give up
5. Regain the weight (plus more)
6. Try another extreme diet

This is the cycle that traps so many people. It’s not that crash dieting doesn’t work—it does, but only for a short period of time. Eventually, the extreme restriction leads to burnout, stalled progress, and ultimately, weight regain.

If that sounds familiar, you’re not alone. Many men over 50 get stuck in this cycle. The problem isn’t that they’re not trying—it’s that the approach itself is flawed.

Why Crash Dieting Fails (Especially Over 50)

Extreme calorie cuts can deliver short-term results, but they come at a cost:

• Muscle loss – The more muscle you lose, the slower your metabolism becomes.
• Increased hunger – Your body fights back, making it harder to stick to the plan.
• Low energy and poor recovery – You feel drained, making workouts (and daily life) miserable.
• Metabolic slowdown – Over time, your body adapts, making it even harder to lose weight.

That’s why Anthony needed a new strategy—one built for sustainability.

How Anthony Finally Lost Weight (And Kept It Off)

Instead of another crash diet, Anthony followed a sustainable fat-loss strategy designed for long-term success.

1. Strength Training: 3 Full-Body Workouts Per Week

Forget the idea that you need to train 5 or 6 days a week to see results. The real question is: Is your plan a good fit for you?

I’ve seen plenty of people burn out trying to train every day. Meanwhile, others achieve incredible transformations with just 3-4 workouts per week. It’s not about more—it’s about consistency and intensity.

The goal isn’t just to show up at the gym—it’s to crush your workouts without draining the rest of your day. You need the energy to push hard, recover well, and come back ready to do it again.

A solid program balances three key factors:
Consistency – If you don’t believe you can stick with it for a year, it’s probably not the right plan.
Intensity – Not every session is a PR, but a mix of steady workouts (5-6/10 intensity) and strong efforts (9-10/10) gets results.
Confidence – You should feel in control of your training, not overwhelmed by it.

2. A Moderate Calorie Deficit (No Starving)

The foundation of fat loss is burning more calories than you consume—but that doesn’t mean extreme restriction.

Anthony’s approach focused on:

• A realistic calorie deficit – 250-500 calories per day, not drastic cuts.
• More movement – Prioritizing daily steps instead of endless cardio.
• Eating enough to fuel workouts – So he could build muscle, not lose it.

The result? Avoiding burnout from excessive dieting or training. A moderate deficit allows progress without extreme hunger or exhaustion.

3. Protein + Total Calories (Without Overcomplicating Macros)

You don’t need to meticulously track every macro for fat loss after 50. In fact, obsessing over hitting exact numbers—like debating whether you need 7 almonds or 14—can lead to unnecessary stress (and even disordered eating).

Instead, focus on two simple targets:

Protein – Prioritize lean protein sources to support muscle and recovery.
Total Calories – Stay within your range without micromanaging every gram of fat or carbs.

Does this mean tracking macros is bad? Not at all. It can be useful, but for most people—especially beginners—a simplified approach leads to better long-term success.

Bonus: Don’t Forget Fiber

Food quality still matters. Could you lose weight eating junk food? Technically, yes. But you won’t feel great doing it.

That’s why we focus on whole foods and fiber intake to improve digestion, satiety, and overall health.

Daily Fiber Goals:

• 25 grams per day for women
• 35 grams per day for men
  

The Results: A Year of Real, Sustainable Fat Loss

After 12 months, Anthony didn’t just lose weight—he got stronger, leaner, and broke free from the yo-yo dieting cycle.

More importantly, he now has the tools to keep the weight off permanently—without starving himself or spending hours in the gym.

What You Can Learn From Anthony’s Transformation

Why did it work?

Because consistency beats complexity.

The secret isn’t extreme diets or brutal workouts—it’s building habits that stick.

When you stop rushing the process, the results take care of themselves.

Ready to break the cycle and build a plan that actually works? Get expert coaching, a customized strategy, and the support you need to make real progress—without extreme diets or exhausting workouts.

Apply for coaching today and take the first step toward lasting results.

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3.28 Friday Faves

Hi friends! Happy Friday! What’s going on this weekend? It’s my brother Bailey’s wedding day (I can’t wait!!) and P has basketball. I’m teaching double barre classes and other than that, we’re chillin’. I’m looking forward to a low-key weekend and would love to hear what you’re up to.

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.

3.28 Friday Faves

Fashion + beauty + random:

San Diego vacay! We went to San Diego last weekend to celebrate Wyatt’s Bar Mitzvah. It was so great to hang out with our Kleiger fam and we’re so proud of Wyatt. It’s hard to believe that we’ve known him since he was three and Liv and Wy were in preschool together. Time fliiieeeeesss.

We enjoyed a Friday Lagree class at Define:

brunch with everyone at Breakfast Republic,

spent the afternoon paddle boarding and kayaking

and had happy hour that night before shopping at the UTC mall.

Betsy with the cutest details and welcome goodie bags, always.

Saturday was the big day! I started the morning with a Pvolve class

Betsy booked makeup and hair for us girls, so we had a glam squad afternoon before getting ready for the festivities.

(dress is here)

We headed to the temple for the ceremony (which was absolutely beautiful and Wyatt did an amazing job!!) and then a party bus took the kids to meet us at the venue, which was a vintage car museum. I didn’t get a good pic of the venue, but we were surrounded by vintage cars, they had a VIP area for the kids (with bouncers), delicious international foods, a full bar, build-your-own ice cream bars, and on site, two artists were making custom spray-painted hats and hoodies for the kids. It was above and beyond.

 

Bromance:

I feel like the Kleigers are the reason why we were stationed in San Diego. <3

Sunday morning, we hit the road pretty early so we’d get back to Tucson at a decent time, but of course, we swooped in for some Better Buzz.

It was the perfect weekend and a little esecape for everyone. I mentioned that we’ve been going through a bit of a rough time lately, and it was a much-needed breath of fresh air.

Read, watch, listen:

Reading this book and it’s the exact type of book I’ve been craving: rich historical fiction with deep character development that sucks you in immediately.

Everyone is analyzing themselves, but no one is analyzing you. 

LOOOOVED this podcast episode.

Developing self confidence amidst life’s uncertainty.

Fitness, health, and good eats:

I was thinking about doing a free two-week fitness and wellness challenge in April with workout programming and tips for each day. If you’re interested, please lmk in the comments!

EquiLife’s founder’s sale is still going strong! Stock up on detox kits, DNS, DFVS, and get my fave insulated tote here 🙂

Sweet potato soup with roasted cauliflower crumbles.

Took a fun Sculpt Society workout yesterday and it was the perfect way to shake out my legs in between calls. This link gets you a free 7 day trial + one month free on the app.

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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Great Wolf Lodge Scottsdale Review

I’m excited to share a full review of the new Great Wolf Lodge in Scottsdale, Salt River, AZ. This kid-friendly resort has lots of fun options for families. Read on for the good… and the bad. 😉 

Hi friends! Hope you’re having a wonderful morning.  Today I’m sharing a full review of the new Great Wolf Lodge in Scottsdale! It’s a super fun and kid-friendly resort that the WHOLE family will love! Let’s take a look at this review to see what we thought so you can see if it’d be a vacay your fam would like!.

We spent 3 days and 2 nights at the brand-new Great Wolf Lodge, which is basically a kid’s dream come true. The girls lost their minds! I’d seen a few posts about Great Wolf Lodge over the years and was excited finally to take the crew. When I found out this summer that we were getting one, I booked our rooms the first day that they opened the system for reservations. The site crashed multiple times during the process. I was able to snag a room for the end of the month, which ended up being their grand opening weekend. The room rates were pretty fair, and I was happy to pay them.

Great Wolf Lodge Scottsdale Review

Great Wolf Lodge is a family-friendly resort with a lodge “campfire” kinda vibe to it. The two wolf mascots, Wiley and Violet, and other characters, stroll around the property for photo ops, and they have quite a few fun amenities.

Activities at Great Wolf Lodge Scottsdale

I was pretty blown away by the amount of activities they offer on-site. They have a mini golf area, gold panning, a mine exploration activity, an indoor ropes course, a mini bowling alley, a rock-climbing wall, and a full indoor water park. The waterpark is climate-controlled to 86 degrees year-round and has various slides, a lazy river, a wave pool, a giant splash pad, and a baby/toddler area.

Inside the resort, they also have a Build-A-Bear workshop, a kids’ area (where they offer childcare), a candy store, and MagiQuest.

MagiQuest ended up being one of the biggest hits with the kids. It’s an indoor scavenger hunt using magic wands (that you purchase for around $20). You pay an additional $15 to participate in the MagiQuest game, and as you find different spots throughout the property – they’re marked with a little green leaf – you flick your wand at the object and something will happen.

It can be something small, like a picture on the wall will light up or do something pretty intense, like the giant animatronic dragon that will come to life. You have to follow a “quest path,” collecting different runes and objects, and battling different characters on screens throughout the property, and it can turn into a very involved game. This part was truly magical and kids everywhere were running around waving their wands at various objects, then heading to the portal to see what they needed to do next. It was very Harry Potter.

Saturday morning, the girls and I hit the road fairly early and made the quick drive up to Scottsdale. We checked into the hotel, where the girls received cute wolf ear headbands,

and since our room wasn’t quite ready, we spent an hour at the arcade, which is conveniently open 24/7. 🙂 I managed to win stuffed sloths for each of them from one of the claw machines and they were pretty pumped.

We checked into our rooms and grabbed dinner on-site before heading to the waterpark. We spent a few hours jumping in the waves, and playing at the splash pad, and the girls rode the slides until it was bedtime. The Pilot came into the room when we were all crashed, and we spent the next couple of days alternating between the waterpark and the indoor activities. It was a great family staycation and the perfect way to celebrate the end of airline training.

The Pros

The activities. I was surprised by how many of the activities were included with the cost of staying on property. The waterpark was included, where we spent hours each day, and they also offer a daily schedule with various activities on the hour. These include character greetings, face painting, story time, a dance party with the wolves, Bingo, etc. Some of the other activities were an additional purchase, like the bowling, ropes course, gold panning, rock wall, etc. I didn’t find the prices to be unreasonable for what they offered. You can buy a Wolf Pass for each kid which includes everything, but I wasn’t sure how much we’d actually do, so I opted out of it.

The waterpark. The girls LOVED the waterpark and we literally spent hours here each day. There was so much for each of them to do, and I think it’s perfect for babies all the way up to teenagers.

The Cons

The food. The food was overpriced and horrible. We usually love hotel food – the girls have a serious obsession with room service – and we can easily find something we all love. That wasn’t the case at all here. Even if you compare it to Disney food, it’s also overpriced, but at least it’s good food and they have tons of options. I found the options to be very limited, not very healthy/fresh, and overpriced. I will say the fries were great but you can’t live off fries for 3 days. 😉 (Liv even said the pizza was gross, which I’ve never heard her say before.)

Here are the saddest tacos you will ever see in your life. They were called “fajita veggie tacos” which were on very small tortillas, filled with pico salsa and one or two slices of bell pepper on each taco.

We’re in Arizona. We do tacos well and this was just an abomination.

Great Wolf Lodge was obviously still working out some of the kinks since it just opened. It wasn’t unusual to try something (like a vending machine or a drink machine) to find that it was broken. We also found the rooms to be so-so. The duvet was like half an inch thick. I have the worst time sleeping when I feel like the blanket is just a sheet. So I take towels from the bathroom and cover myself in towels lol. They also had a smoke detector in the room that flashed a super bright light every 10 seconds. We didn’t get great sleep the first night.

What’s Nearby?

The good news is that Prep & Pastry, Fashion Square, and more is only 12 minutes away. There are so many awesome dining options nearby too. There’s no denying that Scottsdale has a ton of wonderful food. So I think it’s worth it to go off-property for real meals and just depend on the Great Wolf Lodge for quick bites and snacks. (Some of my recs: Olive & Ivy, True Food Kitchen, Flower Child for lunch, Blanco tacos, and Butters.)

Great Wolf Lodge Scottsdale is very conveniently located near a variety of attractions that make it a perfect base for family fun. Just a short drive away, you can explore the Desert Ridge Marketplace for shopping and dining, or take a look into the underwater world at the OdySea Aquarium. For those looking to enjoy some nature, Pinnacle Peak Park has plenty of stunning, scenic hiking trails with breathtaking desert views.

We checked out the brand new Scottsdale Prep & Pastry location and ordered all of our faves. The chickpea scramble is amaaaazing.

(So proud of Kyle and their new location!)

How does Great Wolf Lodge compare to Disney?

They’re completely different animals. (<— see what I did there?) Disney is such a well-oiled machine and runs smoothly and efficiently, with lots of magic touches throughout. Obviously, it’s been around for a long time, and any teething issues have been well and truly ironed out.

Great Wolf Lodge isn’t trying to be Disney, and what they do is super fun and they do it well. But it just isn’t the same sort of experience. I mean, we still had an absolutely wonderful time, but it’s not one of those places where we’re like “Omg I can’t wait to go again.” All in all though, I think it was absolutely worth it. I’m sure the girls will want to go back at some point. I highly recommend it, even once. It’s still a very cool experience.

At this time, it’s back to the swing of things over here! I have a couple of conference calls this am, am going to get in some cardio!

I hope you have a wonderful morning and I’ll see ya soon.

xoxo

Gina

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Health and Wellness Faves from Amazon’s Spring Sale

Sharing my top health and wellness picks from the Amazon Spring Sale.

Spring is in the aiiirrrrr and this week, I’m feeling all of the motivation to get my life together. 😉 I want to empty cabinets and closets, purge, and spring clean. I also feel like I want to revamp some things around the house, and get our home gym put back together. It’s been chaos around here for quite a while and now that the Pilot’s retired, I have high hopes that we can do some things around the house.

I’m super excited because Amazon’s spring sale is this week, and they have SO many great deals on health and wellness essentials. I sorted through the sale and wanted to share some in today’s post if you have spring workout goals, are looking for a little treat, or want to make some healthy changes in your household.

*Please note that affiliate links are included below. Thank you so so much to those of you who support the blog by shopping through my links. 

Here are some of my favorite health and wellness finds from the Amazon Spring Sale.

Health and Wellness Faves from Amazon’s Spring Sale

Shoes, clothing, and accessories:

Barefoot shoes for women. I usually wear Vivobarefoot but have seen so many people rave about these and you can’t beat the price! I ordered a pair to try out.

Also an amazing price on these hiking/water shoes. I LOVE functional hiking shoes that I can get wet if needed.

Women’s joggers – perfect for low-impact workouts, travel, or life.

More comfy joggers.

This lulu align tank dupe. I have so many colors and also like buying these for Liv.

I also have and love this one in pink.

Classic running shorts that aren’t *too* short.

Grippy socks for barre or Pilates classes.

These biker shorts have amazing reviews.

Running shorts with a hidden pocket and liner.

For him:

Workout shirts.

Gym towels.

Workout shorts.

This electric shaker bottle is so cool!

Barefoot shoes for him.’

Fitness equipment/gear:

Ankle resistance bands.

Resistance band loops. Love these for at-home workouts.

Cordless jump rope.

Roar.

A massage gun for $25.

Still use my Peloton bike and am SO glad we have it for at-home cardio.

If you don’t have a TRX, this is an incredible tool for total body workouts.

If you’ve been wanting to add rebounding to your routine, check this out.

A walking pad is the one way I’m able to hit my step goals each day.

Weighted vest.

 

Personal care products:

Our go-to magnesium spray.

My favorite clean self tanner.

This castor oil pack set rarely goes on sale – this is an amazing deal.

I want to try this whipped tallow body cream!

Magnesium bath flakes.

Kind of obsessed with our foot massager. This one is similar and would also be an awesome gift idea.

Home, food + kitchen:

Great price on this nontoxic air fryer!

Glass meal prep containers.

Amazing price on this water filter.

Aloha bars are a fam favorite.

We looooove our Air Doctors and they’re on sale!! Start with one, keep it in the area that you’re in the most often ( you can also wheel it into your bedroom at right while you sleep) and add on units over time.

This is the salad container Liv and I use and love.

Everything is linked in my Amazon storefront here, too!

What are you shopping in the sale? Feel free to link up the goods in the comments section.

xo

Gina

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Friday Faves 3.21

Hi friends! Happy Friday! What do you have planned for this weekend? We’re enjoying some beach time in San Diego. It’s Wyatt’s Bar Mitzvah and we’re so excited to celebrate with our Kleiger fam. I’ll share some of the adventures over on IG stories! I’d love to hear what you have going on.

(Hannah KILLED US at Define today. It was so hard but it was amazing)

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 commens section below.

3.7 Friday Faves

Fashion + beauty + random:

I haven’t used lash glue for two years, but finally found a clean one I wasn’t scared to try because it has excellent reviews and good ingredients. Bless it.

A friend introduced me to this lip balm and it’s so pretty and fun!

Maisey wanted to show you her spring haircut.

This salad container. The Pilot got it for me and I’m obsessed!! It’s glass and can hold so much, including toppings in the top compartment.

Read, watch, listen:

What feels romantic to you?

How I learned to love the aging girl in the mirror.

The next movie I’m actually looking forward to.

Fitness, health, and good eats:

Can’t wait to try this carrot-apple slaw next week.

If you’re planning on ordering anything from EquiLife, wait until Monday!! (Big sale ahead)

Lumebox is free shipping through tomorrow and you get $269 off with my code FITNESSISTA here.

Some exciting news… I was brainstorming more ways to make your life easier and give you some time back, so I’ve compiled12 months of fitness programming into a single plan. This includes all of your strength workouts for 12 months, and everything can be completed at home using just a pair of dummbells.

 

Imagine: no more wasting time scrolling through workouts or figuring what the heck you’re going to do. I’ve been a certified personal trainer and designing workouts for 17 years now (!) and these are some of my all-time favorite plans.

The workouts are phased by endurance, strength, power, and hybrid months, and designed for maximum results. All workouts are 30-45 minutes and each strength workout includes a video tutorial with low impact modifications. (As always, check with a doctor before changing your fitness routine and honor your body.) The monthly plans also include prinatble workout planners with tips on how to structure these weeks with strength, cardio, rest days.

The price will increase to full price on Monday, but you can snag it now for 25% off – the monthly cost breakdown is less than your favorite takeout salad 😉

Get yours here.

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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Mediterranean egg bites (gluten-free and dairy-free)

Today I’m sharing a dairy-free and gluten-free recipe for Mediterranean egg bites. Try this as a high-protein meal prep option!

Hey hey! How’s the week going? I hope you’re having a great one so far! It’s been busy as usual – but I’m looking forward to some weekend fun with the crew. 🙂

For today’s post, I’m so excited to share a recipe that we’ve all been enjoying lately: Mediterranean egg bites. I made a batch as part of meal prep and they made amazing quick breakfast and lunchtime staples. (I also love them in a Siete almond flour tortilla!) In addition, they freeze beautifully and the kids love them, too.

(I would be happy to say that Maisey didn’t try any of these, but she might have stolen one or four from the countertop.)

When I have a savory and protein-packed breakfast, I feel more satisfied throughout the morning and don’t feel like I crave sweets or sugar as much throughout the day. In fact, this is a great meal idea for metabolic flexibility. And you could just enjoy the egg bites first before heading into fruit or oatmeal as a full breakfast.

 Mediterranean Egg Bites -Gluten-Free and Dairy-Free

Ingredients:

– 3 cloves of minced garlic

– 1/2 sweet onion, chopped

– 2 handfuls of fresh spinach

– 6 whole eggs

– 1/4 cup almond milk

– 1/4 cup gluten-free all-purpose baking flour

– 1/2 teaspoon baking powder

– 1/2 teaspoon garlic powder

– 1/3 cup sun-dried tomatoes, chopped

– 1/3 cup kalamata olives

– 1/3 cup grated vegan parmesan (I LOVE Violife)

– Avocado oil for greasing the muffin tins

Instructions:

Step 1:

Preheat the oven to 350 and then grease a 12-standard muffin tin with avocado oil.

Step 2:

In a large bowl, whisk the eggs and then gently stir in the remaining ingredients.

Step 3:

Evenly distribute the mix into the 12 muffin spots in the pan. Bake for 20 minutes or until golden brown and set.

Step 4:

Cool completely before serving, otherwise they get stuck in the muffin tin.

Tips for Freezing Egg Muffins

– Make sure to let them cool completely before freezing. Once they reach room temperature, gently remove them from the muffin tin and place into a resealable Ziploc bag before freezing.

– To reheat, just pop them onto a glass plate and then microwave for about 20 seconds.

How to Customize Egg Bites

– This recipe is super flexible and so easy to customize depending on your family’s preferences.

– Then feel free to add in basil, mushrooms, broccoli, bell peppers, or anything you like! Just make sure that you have 2/3 cup add-in ingredients – otherwise, the egg-to-add-in ratio will be off.

– If you don’t have parmesan and want to use another cheese, try adding in 1/3 cup feta. I didn’t use the Violife feta in this recipe before it tends to get a little watery when it bakes.

Another tip:

You CAN use muffin tin liners but I find that with egg bites, it tends to make them a little soggy. The best method I’ve tried is to use a greased muffin tin and let them cool before serving.

So here’s the full recipe if you’d like to give them a whirl!

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Mediterranean Egg Bites (gluten-free and dairy-free)

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Sharing a dairy-free and gluten-free recipe for Mediterranean egg bites. Try this as a high-protein meal prep option!

• Author: Gina Harney // The Fitnessista

Ingredients

– 3 cloves of minced garlic

– 1/2 sweet onion, chopped

– 2 handfuls of fresh spinach

– 6 whole eggs

– 1/4 cup almond milk

– 1/4 cup gluten-free all purpose baking flour

– 1/2 teaspoon baking powder

– 1/2 teaspoon garlic powder

– 1/3 cup sun-dried tomatoes, chopped

– 1/3 cup kalamata olives

– 1/3 cup grated vegan parmesan (I LOVE Violife)

– Avocado oil for greasing the muffin tins

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Instructions

Step 1:

Preheat the oven to 350 and grease a 12 standard muffin tin with avocado oil.

Step 2:

In a large bowl, whisk the eggs and then gently stir in the remaining ingredients.

Step 3:

Evenly distribute the mix into the 12 muffin spots in the pan. Bake for 20 minutes or until golden brown and set.

Step 4:

Cool completely before serving, otherwise they get stuck in the muffin tin.

Did you make this recipe?

Tag @fitnessista on Instagram

xoxo

Gina

More of my favorite prep-ahead breakfast options:

 The original breakfast cookie! The girls and I had these for weekday breakfasts last week and they were a huge hit. (I mean, anything is a hit when it has a chocolate chip smiley face.)

• Make-ahead breakfast burritos
• Sweet potato, turkey bacon, and goat cheese casserole
• Pumpkin oatmeal bake
• 20 healthy on-the-go breakfasts

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How to teach kids healthy eating habits

Sharing some tips about teaching kids healthy eating habits.

Hi friends! I hope you’re having an amazing week. We’re off to San Diego – I can’t wait!! – and I’ll definitely post the adventures over on Instagram stories.

To introduce new friends to the blog, I write posts each week for search purposes. This is one of those posts, so if you’re new here, Hi!! and please join my weekly newsletter if you’d like to stick around for updates. <3

Today’s topic is an important one, and I’m sure many of my friends out there have some amazing advice to share in the comments.

Teaching kids about healthy habits early on is one of the most important things we can do as parents. Healthy eating habits can be instilled at home, and it sets the foundation for a lifetime of well-being. The teaching process can be long, challenging, and sometimes overwhelming, especially with picky eaters and the abundance of processed foods available.

Today, I wanted to chat about some practical and effective tips on how to teach kids healthy eating habits in a way that’s enjoyable, sustainable, and stress-free.

(Baby Liv! I can’t even)

How To Teach Kids Healthy Eating Habits

Developing a positive relationship with food starts young. Kids learn best by example, and parents play a huge role in shaping their children’s food choices. Today, I’m share some thoughts on why teaching healthy eating habits is crucial, how to encourage kids to make nutritious choices, and some easy habits to introduce at home.

A friendly note here that I’m NOT perfect and this is always a work in progress. Our kids definitely still have sugar, food dyes, and processed foods, but this is the exception, not the rule. Thankfully, they eat a lot of fresh, organic, whole foods, and for the most part, fuel their little bodies really well. They’re great eaters, and these are just some of the things that have helped us. This post is for informational purposes and not medical advice.

Why Are Healthy Eating Habits Important For Kids

Healthy eating habits formed in childhood often carry into adulthood, impacting long-term health, weight management, and overall well-being.

Teaching kids to eat a variety of nutrient-dense foods helps:

Support proper growth and development

Strengthen the immune system

Establish good eating habits that prevent future health issues

Reduce reliance on ultra-processed foods high in added sugars and unhealthy fats

Encourage a positive relationship with food and an appreciation for balanced meals

It’s much easier to shape a child’s eating habits early on rather than trying to change unhealthy patterns later in life.

How Can Parents Encourage Healthy Eating Habits In Kids

1. Be a Role Model

Children mimic their parents’ behaviors, so demonstrating healthy eating habits is key. Show them that you enjoy fresh fruit, vegetables, and balanced meals, and they’ll be more likely to follow your lead. One of my favorite ways to get the kids to eat giant salads when they were little was to make an enormous one for myself with lots of fun textures and ingredients. They always wanted “bites” which ended up with me sharing half of my meal with them. This is how I introduced them to so many foods.

2. Make Meal Time Enjoyable

Create a positive atmosphere at the table. Avoid pressuring kids to eat certain foods and instead encourage exploration. Let them try different textures and flavors without judgment. We would always ask for, “a polite bite” when trying something new. If they didn’t want to eat it, we encouraged them to try a polite bite, and if they still weren’t a fan, they didn’t need to eat it. Zero pressure.

3. Involve Kids in Grocery Shopping and Cooking

Take your kids to the grocery store and let them help pick out healthy foods. The girls always surprise me with the fruits and vegetables they’ll pick, and they always eat them. It’s such a fun way to try new things! Involving them in meal prep makes them more excited to eat what they’ve helped create. They love to help make energy bites, chop veggies, make hummus, and shred chicken.

4. Offer a Variety of Foods

Expose kids to different food groups and flavors early on. The more diverse their diet, the more likely they are to develop a preference for healthy foods over processed options like french fries and sugary snacks. Even though it’s so easy to get stuck in a rut, I try to constantly rotate what we have for lunches and dinners so they’re exposed to different flavors and textures.

5. Teach Portion Size Awareness

Help kids understand portion control by serving appropriate portions of meals and snacks. Let them listen to their hunger and fullness cues instead of forcing them to clean their plate. I try to just balance their plates and if they want seconds of anything, that’s great. It’s my job to provide the food; they can decide how much they want to eat. We’ve never forced them to be a member of the clean plate club, and when they were little, if they didn’t eat much, I’d wrap it up and put it in the fridge for when they were suddenly starving right before bed.

6. Keep Healthy Snacks Accessible

Stock up on fresh fruit, cut-up vegetables, nuts, and other healthy snacks. When nutritious options are easy to grab, kids are more likely to eat healthy. I keep all of the healthier snacks on the lower shelves of the fridge and pantry so they’re easier to grab and eat. In the fridge, they can find yogurt, hummus and veggies, proscuitto, cheese, guacamole packs, shredded rotisserie chicken and different sauces to dip, energy bites, bars, chia pouches, etc., and in the pantry, it’s easy for them to grab jerky, trail mix, dried fruit, bars, popcorn, or seaweed snacks.

Worth mentioning here that I buy a lot of our snack staples at Thrive Market <— this link gets you 40% off your first order!

7. Limit Processed Foods and Added Sugars

While occasional treats are okay, try to minimize heavily processed foods that contain excessive added sugars. Instead, opt for whole foods that provide more nutrients and energy. For us, the heavily processed foods are things that we have when we’re not at home. I don’t keep a ton of those things in the house, so they’re not really available on a daily basis, but they’ll be when we’re out with friends, on a roadtrip, at a party, etc. It’s just not a part of everyday life.

8. Encourage Balanced Meals

Teach kids how to build balanced meals by including proteins, healthy fats, and fiber-rich carbohydrates in their meals and snacks. I try to make sure each meal and snack has a protein, fat, carb, and some type of fruit or veggie (sometimes both).

One of their favorite meals is sushi roll in a bowl:

What Are Good Healthy Eating Habits To Teach Kids

Here are some of the foundations I’ve worked on over time:

Eating a variety of food groups

Recognizing hunger and fullness cues

Drinking water instead of sugary drinks

Choosing whole foods over processed snacks

Practicing mindful eating

Sitting down for family meals whenever possible

Avoiding labeling foods as “good” or “bad” but rather understanding balance

Listening to their body’s needs and making nutritious food choices

So tell me, friends: what are some of the things that have helped your family?

If you’re looking for more resources, check out my post on fun workouts for kids and kid friendly meals

xoxo

Gina

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