Disney Fantasy Spain, Italy and France recap

Sharing a full recap of our cruise on the Disney Fantasty from Barcelona to Rome, Pisa (Florence), Genoa (Milan), Bandol (Provence) and back to Barcelona. This is Disney cruise #6 for us (gold, baby!) and was my favorite one so far. For Disney cruise tips and tricks, check out this post.

Hi friends! How are you? I hope that you’re having an amazing morning. We’re here in Sevilla having a great time with our friends and enjoying some chill time after our trip to Barcelona, epic Disney cruise through the Mediterranean, and time in Barcelona following the cruise. I hope that your summer is off to a wonderful start, too!

(Had to use Canva to remove a couple of people from the front of the pic. Kind of worked lol. Link to the dress is here!)

For today’s post, I wanted to share a recap of the cruise! You guys know we loooove Disney cruises – I never thought I’d be a cruise person in general, but here we are – and this was an itinerary I’ve wanted to do for years. I was a blitz through all of my favorite places (so far): Spain, Italty, and France. It was an absolute dream.

Disney Fantasy Spain, Italy and France recap

We booked this trip with some of our closest friends and cruise buddies – I think this was Disney cruise #17 for them. We planned this trip *hoping* the Pilot would be done with airline training – he had to complete training again when he retired from the military and went back to commercial – but unfortunately the timeline didn’t quite work out. Since he’d be gone anyway, we decided to stick with our plans and enjoy a girls’ trip. I think the girls will always remember this solo cruise trip with just the three of us plus some amazing friends.

Disney Fantasy verandah room

We got a verandah room and in the past, we haven’t taken advantage of it as much as we should. This time, I spent a lot of time on the verandah drinking coffee and reading, or late afternoon wine happy hour with Kathryn since their room was right next door.

It was spacious and lovely, and Disney bedding is just an A+ all around. It’s softer and more luxe than most hotel beds. (They use Frette linens, which we ended up buying after our first Disney cruise because we loved them so much.)

(peep the Canopy humidifier in the background – I never travel without it and my eyes and skin are so much happier)

Shows and entertainment

Disney provides incredible Broadway-quality shows and entertainment from musicians, comedians, deck parties with characters and dancers, and movies. During our cruise, they had three Broadway-style shows: Aladdin, Believe, and Frozen. P and I ended up ditching two of them so we could ride the water slide over and over – the pool is EMPTY during the shows and dinner time – but Frozen was incredible. It was the best Elsa I’d ever seen. She absolutely crushed it.

We also got to see the new Lilo and Stitch movie on board the date before it was officially released! We all loved it. It was heartfelt and funny, and I almost cried a few times.

Dining and eating gluten-free on a Disney cruise

From what I hear, Disney is one of the safest cruises if you have food allergies. They take them extremely seriously, and even if you have a sensitivity or intolerance vs an allergy, they treat it like an allergy. We did a gluten-free food tour in Barcelona, and a girl in our group that has Celiac told me that Disney cruises make her feel like she can eat anything she wants, which is a rare treat.

The gf chocolate walnut torte is my favorite Disney cruise dessert:

In the past, I’ve just navigated the menus on my own as they’re clearly marked with gluten-free options. Since P is gf now too, I told them that we both have gluten sensitvities (and was clear that we’re not allergic, mine is for health reasons and P has a severe sensitvity), they went above and beyond.

They had gluten-free WARM rolls at the table each night, and you would just pre-order each night for the following day. They can make any of the *regular* menu options gluten-free with the advance notice.

Kathryn and I had Palo one night and the salmon was perfection:

Indian food at Cabanas buffet is my favorite day:

We also got to have gluten-free Mickey waffles and churro waffles in the morning. Bless it.

Port adventures and excursions

I went a liiiiittle overzealous with the port adventures because they were such gorgeous locations. You can’t be in Pisa and not get off the boat, ya know? They were long excursions the first two days (around 10 hours) but the girls were troopers.

Here’s what we did:

Rome on your own

This was everything. You hopped on a bus for about a 2-hour ride to Rome, they dropped you off to enjoy your life for 5 hours, you ride the bus back.

By “enjoy your life,” for us this meant eating an epic Italian lunch and shopping the rest of the time.

The gluten-free pizza at La Soffitta Renovatio was everything I could have wished for.

We enjoyed the sights,  stopped for a late afternoon espresso and dessert, and we were very content.

Pisa and Florence with guided walking tour

We were able to see the Leaning Tower of Pisa, Cathedral, Baptistery and Camposanto. It was sprinkling a little, but still beautiful. It was also the same day as the Giro D’Italia time trial, so we were able to see the cyclists getting ready to begin.

After that, we went to Florence where we skipped the guided walking tour and opted for an entirely GF meal at Mama Eat, more shopping, visiting the Basilica of Santa Croce, and watching an opera street performance in the square.

Crispy bites with Nutella:

We HAVE to go back to Florence and explore more of Tuscany.

Genoa Aquarium

For Genoa, we opted for a shorter excursion to visit the aquarium, which was one of the most impressive aquariums that we’ve visited. Fun fact: they use water from the ocean that’s filtered and optimized for pH balance, so the fish have beautiful clean water each day. We all enjoyed this one; short and sweet.

Bandol on your own

For Bandol, we enjoyed a beach day in this quaint and lovely beach town. The girls had crepes, we grabbed snacks from a market, and we sat on beach towels while the girls collected seashells and played in the water.

On the ship, we did the usual shenanigans. The girls played the detective game,

we did family karaoke each night, a couple of trivia/games, Bingo, lounged at the pool, and enjoyed the fabulous dining and entertainment. We also had chill time in the room and I got in a few workouts at the gym.

Even though the cruise was 7 nights, it went by way too quickly!! We spent a few nights in Barcelona – I’ll have a post up with some Barcelona adventures soon- and then made our way down to Sevilla.

So, tell me, friends: are you a cruise person or not so much? We LOVE Disney cruises but haven’t tried any other cruise lines.

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

xo

Gina

More:

Disney Wonder Baja cruise

Disney Magic Bahamas and Castaway Cay

Disney Wonder Alaska cruise

Disney Dream Italy and Greece Mediterranean cruise

Disney Wish Castaway Cay and Bahamas cruise

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High Protein Desserts

Why not sneak a lil protein in with our sweet treats?

Hi friends! I hope you’re having a lovely day! We’re back in Barcelona and living that Spain life. If you have any questions while we’re here, please let me know, and please send any recs my way!

Today, let’s talk about protein desserts. TBH, I feel like if you’re going to have a dessert… have a DESSERT. Like a real one. No protein powder, no chickpeas, just give me chocolate and real sugar.

But I understand that those options aren’t the best for blood sugar and that every desserts can have a little extra nutrition added in. For these occasions, I’ve rounded up eight high-protein dessert recipes that are not only delicious, but packed with good ingredients to keep you feeling fueled and satisfied. Whether you’re gluten-free, dairy-free, or just want some new post-workout treats, I’ve gotchu.

Here are 8 protein-packed dessert recipes to try:

8 High Protein Desserts

1. Homemade Protein Ice Cream

This one’s a favorite at our house! Made with frozen bananas, your favorite protein powder, and a splash of almond milk, this dreamy, creamy treat comes together in minutes—and you don’t even need an ice cream maker. Totally customizable and kid-approved.

2. Collagen Protein Brownies (Gluten-Free & Dairy-Free)

These brownies are rich, fudgy, and packed with protein thanks to collagen peptides and almond flour. They’re also gluten-free, dairy-free, and perfect for meal prep. Bonus: collagen is great for your skin, joints, and hair.

3. Chocolate Peanut Butter Protein Cookie Cake

This is the best of all dessert worlds—a giant cookie meets protein-packed cake. It’s soft, chewy, and made with oat flour, peanut butter, and protein powder. Perfect for celebrations or just because.

4. Healthy Cheesecake with Cottage Cheese – from Eating Bird Food

This creamy cheesecake is made with cottage cheese and Greek yogurt, naturally sweetened with maple syrup, and packed with protein. It’s a lighter take on the classic dessert that still delivers on flavor.

5. Chocolate Protein Mug Cake – from Erin Lives Whole

This mug cake is ready in just a few minutes and uses ingredients like protein powder, cocoa powder, almond milk, and almond butter. It’s gluten free, naturally sweetened and super satisfying.

6. Peanut Butter Protein Balls – from Well Plated

These no-bake protein balls are made with oats, peanut butter, flaxseed, and a scoop of your favorite protein powder. Easy to make ahead and great to grab on the go for a snack that

7. High-Protein Banana Bread – from Fit Foodie Finds

This banana bread is a cozy, protein-packed twist on a classic. It uses Greek yogurt, eggs, almond flour, and protein powder to give you a hearty slice that works for breakfast or dessert.

8. Chocolate Protein Chia Pudding – from Minimalist Baker

This one doubles as breakfast or dessert and is made with almond milk, cocoa powder, protein powder, and chia seeds. It’s rich, chocolatey, and great to meal prep ahead of a busy week.

Whether you’re post-workout or just need a little sweet treat that won’t spike your blood sugar, these high-protein desserts are all winners. Let me know which one you try first, or if you have a fave, please shout it out in the comments section below!

xo,

Gina

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Biohacking habits that I think are overrated

What’s worth the hype and what isn’t…

You know I love a good wellness gadget, especially when it actually helps you feel better. I’ve tried a lot over the years – some were gamechangers, others… not so much.

There’s so much noise in the biohacking world right now that it can feel like you need a $10,000 setup just to have decent energy or sleep through the night. Spoiler alert: you don’t.

Here are some biohacking products (and trends) that I think are totally overrated – and what to do instead for real, sustainable results.

(worth mentioning here that my fave Lumebox and castor oil pack are not overrated)

Biohacking habits that I think are overrated

1. Taking a Million Supplements “Just Because”

If you’ve ever looked at someone’s supplement shelf and thought, “Should I be taking more??” –  you’re not alone. But loading up on random pills without a clear reason can burden your liver, drain your wallet, and possibly make symptoms worse.

Many of us are taking things our bodies don’t even need – or can’t absorb properly – because we saw someone on TikTok recommend it.

Try this instead:

Get functional testing done first. This could include minerals, gut health, inflammation, hormones, and food sensitivities. I do this with my 1:1 clients, and it changes everything. You’ll save money and get better results by only supporting what your body actually needs. Testing removes the guesswork. If you’re interested in leanring more, email me gina@fitnessista.com subject TESTING.

2. Cold Plunges for Everyone

Cold plunges are everywhere right now. While they can have some benefits (like reduced inflammation and increased resilience), they’re not a fit for everyone, especially women dealing with hormonal imbalances, adrenal fatigue, or autoimmune flares.

If your nervous system is already running on overdrive, jumping into a tub of freezing water might just stress it out even more.

Try this instead:

Start slow. Try a short cold shower at the end of your warm shower, or finish with a splash of cold water on your face. Focus on nervous system regulation first – think breathwork, gentle movement, and prioritizing sleep. Then, if your body feels ready, gradually introduce cold exposure. Also heat exposure, like my beloved sauna blanket, can be a much better fit!! I WAY prefer heat over cold.

3. Super Pricey PEMF Devices with Wild Claims

I love PEMF therapy and use the HigherDOSE GO Mat regularly – it’s part of my morning routine. But some of the extremely expensive PEMF mats on the market promise everything from total healing to “reprogramming your cells.”

Try this instead:

Find a well-reviewed, affordable PEMF device that fits your needs. Use it consistently and combine it with other healing tools like red light therapy, grounding, or journaling. It’s not about the fanciest device; it’s about your habits. Use FITNESSISTA15 for 15% off HigherDose!!

4. Nootropic Blends with Zero Research

These “brain-boosting” powders and capsules might look cool on your shelf, but many are full of proprietary blends and stimulants with little actual research behind them. Plus, if you’re already running on low sleep, I hate to say it, but a mushroom powder isn’t going to fix it.

Try this instead:

Support your brain naturally: get sunlight in the morning, eat healthy fats, and try whole-food-based adaptogens like lion’s mane, L-theanine, or magnesium threonate from reputable brands. Real energy starts with foundations: sleep, blood sugar balance, and hydration.

5. Blue Light Glasses… All Day Long

Blue light blockers at night are super helpful. But wearing orange glasses all day? Not helpful. Your body needs blue light in the morning and early afternoon to support energy, alertness, and circadian rhythm regulation.

Try this instead:

Expose your eyes (no glasses or contacts) to natural light within 30 minutes of waking. Even 5–10 minutes outside helps set your circadian rhythm, support cortisol balance, and improve your sleep later that night. For the best blue light blockers that you can use all day (just swap the lenses), I highly recommend Vivarays (code FITNESSISTA).

6. Sleep Trackers That Stress You Out

I’ve used a few trackers over the years, and here’s the truth: if it’s causing more stress or making you obsess over your “sleep score,” it’s probably not helping. Sleep is about more than data; it’s about how you feel.

Try this instead:

Track how rested you feel each morning and focus on creating a bedtime routine you actually look forward to: magnesium, stretching, a book, or the sauna blanket. Trust your body more than your app.

7. $7,000 Cold Plunge Tubs

I’ll say it again for the people in the back: you do not need a luxury ice bath to get the benefits of cold exposure. Cold therapy is amazing, but a daily 60-second cold shower works just as well (and costs exactly $0)

Try this instead:

Use what you’ve got. A bowl of ice water for your face, a cold rinse after your shower, or a DIY cold bath in the tub with some ice packs from the freezer. Bonus: it builds resilience and can support the vagus nerve.

Friendly reminder:

Biohacking is not about doing everything or having all the fancy tools; it’s about being intentional with your habits, your energy, and your health.

If something feels like it’s adding stress, draining your wallet, or creating confusion… it’s probably not helping.

Start with the basics:

Quality sleep

Real food

Nervous system regulation

Functional testing

Movement you love

Morning light

Mindful stress support

The most powerful biohacks are simple, consistent, and sustainable.

Let me know if you’ve tried any of these trends or if there’s one you’re curious about – I’m happy to test things so you don’t have to. 😉

xo,

Gina

For a roundup of my FAVE biohacking products, check out this post

And if you want the first deets on what I’m trying, using, and what’s worked for me, make sure you’re subscribed to my newsletter

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5.23 Friday Faves

Hi friends! Happy Friday! How are you? I hope you’re having a wonderful start to the weekend. We’re back in Barcelona after an amazing Disney cruise around the Mediterranean. I have a full recap going up next week, but in the meantime, here are some pics of the fun!

I hope that you have a lovely and fun weekend ahead.

It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web, and I always love to hear what you’re loving. Please share any recent favorite finds in the comments section below.

5.23 Friday Faves

Fashion + beauty + random:

These supplement containers! I had to pack a lot of supplements for this trip but definitely didn’t want to pack tons of bottles in my suitcase. Two of these + a little container I already had supplied me with 60 days of supplements using minimal space. BOOM.

Spain nails! I had my dip nails taken off a couple of weeks ago because I knew I didn’t want to mess with dip on the trip. (It lasts so well on my nails but I didn’t want to get them done while we’re gone.) I was giong for something super low maintenance that can last for 6-8 without the grow-out being obvious. She did such an amazing job.

(Tucson friends: I go to Gelish nails and have seen at least five different people who have all been amazing)

MDW sales. So many great sales this weekend, but here are some of my top picks:

HigherDOSE – 20% off sitewide with the code FITNESSISTA20. This is the time to get a sauna blanket, PEMF Go Mat, Red Light face mask, or red light hat. Shop it up here.​

​Anthropologie – extra 40% off sale!

​Nordstrom half-yearly sale​

​HUGE deal on AirDoctors. These have made such a huge difference for us during allergy season.

This is a secret promo but you can use FITNESSISTA40 for 40% off your starter meal kit at We Feed Raw. Maisey LOVES this food!

​OneSkin. The OS-01 tinted moisturizer is my all-time fave SPF moisturizer and I also loooove their Os-01 body lotion.

Obsessed with this dress.

Read, watch, listen:

Confession: I love Jell-o haha and this looks amazing. I usually buy the version from Whole Foods without dyes.

Powerful mindset shifts to stop worrying about what other people think.

Summer reading inspo.

LOVED this podcast episode with two of my favorite guys.

Fitness, health, and good eats:

Simple strawberry jam in the bread machine.

More reasons to protect your sleep.

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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What Sustainable Fat Loss Really Looks Like (Janet’s 19-Pound Shift)

We don’t believe in “hacks” when it comes to fitness. But if there’s one sustainable fat loss insight that could change everything, this might be it.

Janet lost ~19 pounds from August to January — without starving herself, obsessing over macros, or cutting out all the foods she loves.

What finally clicked for her might change how you approach fat loss too.

Janet’s Before: The All-or-Nothing Trap

The first rule of fat loss is you need to be in a caloric deficit. In non-science speak, you need to eat less than what you burn daily. 

But, right here is where we try to break from what you’ve been told. 

Like many people, Janet believed fat loss meant eating as little as possible — and that belief kept backfiring. She spent years trapped in the restrict-then-rebound cycle. She’d lose some weight, then gain it back the moment stress spiked or her willpower faded.

A caloric deficit doesn’t mean you have to starve or restrict all of your favorite foods. That is just the ticking time bomb of fat loss. The moment you make that decision, it’s inevitable that the plan will explode in your face. 

The Shift: A New Way to Look at Fat Loss

“We should be able to eat as much as we can and still lose weight.”

That one sentence flipped the script for Janet. Instead of asking “How little can I eat?” she started asking, “How much can I eat — while still making progress?”

That’s the hack. It might not seem like much, but it’s the “A-ha!” moment that changes things for most of our coaching clients. Then we help build habits, schedules, and foods you can enjoy around that life-changing fat loss approach. 

You see, much of dieting success comes down to how well you can figure out when you need to eat more and when you need to eat less. This is how you create a sustainable calorie deficit. 

While you can count macros to make this happen, to make this stick long term you’ll also need to shift your fat loss mindset, learn to tap into your hunger cues, and understand how to eat in a way that both helps you lose weight and feels sustainable.

From Starving to Sustainable: What Janet’s Fat Loss Plan Looked Like

Janet’s transformation didn’t require extreme dieting, hours of cardio, or giving up the foods she loved. Instead, it looked like this:

• Including favorite foods intentionally – Pizza night with the family wasn’t banned. She learned how to enjoy indulgences without guilt or spiraling. 
• Walking most days – Nothing fancy. Just consistent daily movement that helped support recovery, stress, and calorie burn. 
• Strength trained 3 times per week – Circuit based workouts that increased calorie burn by decreasing rest periods and increasing volume. Later on, Janet progressed to a strength-building focus.  
• Adjusted her intake based on life – When she was hungrier or more active, she ate more. On quieter days, she pulled back. No rigid rules, just awareness and flexibility. 

The result? A plan that matched her lifestyle, not one that required a complete overhaul.

Why Sustainable Fat Loss Worked for Janet

There was no “perfect” diet or magical workout.

What changed was Janet’s mindset around fat loss.

She shifted from trying to follow someone else’s strict plan… to learning how to build a structure that actually fit her reality. One she could repeat even when life got messy.

That’s the real “hack.” It’s not about doing more — it’s about doing what matters most consistently.

In Janet’s words: 

“Other programs want to tout the whole, ‘It’s a lifestyle change,’ when I think this is the only one I’ve done that actually is. And that’s why I feel the way I do like I’m not really on a program because everything I’m doing now is how I normally live. Part of me does wonder how this all happened because, dare I say, it’s been pretty easy.”

 

​​Key Takeaways for You

If you’re stuck in the same restrict-rebound cycle Janet was in, start here:

• Flip your mindset from “how little can I eat?” to “how much can I eat and still make progress?”
• Don’t cut everything you love. Sustainable fat loss includes satisfaction, not just sacrifice.
• Focus on patterns, not perfection. Janet wasn’t perfect — she was consistent.
• Build around your real life. Stress, busy weeks, travel — they’ll happen. Your plan should flex with you.

Want results that actually stick — like Janet’s?

Our 2:1 coaching isn’t about rules or restrictions. It’s about building something that works for your life. If you’re tired of starting over, let’s build your last fat loss plan together. Learn more about our 1:1 coaching here. 

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181: all about stem cells with Dr. Joy Kong

Hi friends! I have a new podcast episode live and I’m so thrilled to talk to Dr. Joy Kong about a HOT health topic: stem cells.

Here’s what we discuss:

What exactly are stem cells, and how do they work to support healing and regeneration?

What kinds of conditions or symptoms does she typically see stem cell therapy help with most?

The difference between using your own stem cells vs. donor-derived stem cells – and when one might be better than the other?

Her tips for being Healthy In Real Life

and so.much.more

 

181: all about stem cells with Dr. Joy Kong

Dr. Joy Kong is a triple board-certifiedanti-aging physician and stem cell specialist, renowned for her expertise in stem cell therapy and commitment to educating both physicians and the public. With a strong presence in the industry, she has established herself as a trusted voice through her extensive lecturing at national and international conferences, as well as her publications in scientific journals.

As a dedicated educator and pioneer in the field of regenerative medicine, Dr. Kong has founded the American Academy of Integrative Cell Therapy (AAICT) and trained numerous physicians from around the world. Her innovative approach has also led to the creation of Chara Health USA and Chara Biologics, premier companies providing cutting-edge products and services to patients across the United States. With numerous accolades, including Stem Cell Doctor of the Year and Stem Cell Doctor of the Decade, Dr. Kong continues to be a respected figure in the medical community, dedicated to advancing the field of regenerative medicine and improving patient outcomes through her emphasis on scientific data, passion, authenticity, and integrity. Her inspiring memoir, “Tiger of Beijing,” which recounts her remarkable journey as an immigrant from China at the age of 20 starting with her visa rejection in 1991, was named 2020 Book of the Year by IAOTP.

You can connect with her on her Instagram and check out her website here.

You can check out her skincare line here and use the code FITNESSISTA for a discount! I haven’t tried it yet, but her skin was so amazing, I can’t wait to give this a try.

Partners:

Check out We Feed Raw! Maisey goes crazy for this! I use it as a topper for her kibble or mix it into her pup loaf. You can try the raw version, the raw dehydrated kibble, and they’ll help you customize a plan for your pup. Use FITNESSISTA40 for 40% off your Meal Plan Starter Box here!

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

Check out my new favorite red light device here, and use the code FITNESSISTA for a huge discount.

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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The Ultimate Guide to Post-Workout Smoothies

Sharing lots of tips for your post-workout smoothies! If you like to buy your smoothies for convenience, I still love and use Daily Harvest and also buy Urban Remedy smoothies from Whole Foods. 

Hi friends! I hope you’re having a lovely morning. We’re doing tons of exploring and I’ll share some highlights in this week’s Friday Faves post!

Today, let’s chat about workout smoothies.

There’s nothing quite like an awesome workout. You’re sweaty, endorphins flowing, and life is gooood. Your body just did something amazing, and now it needs a little love to recover and rebuild.

While a full meal sounds great in theory, let’s be honest: after a tough workout, who really wants to cook? This is why I’m a huge fan of the post-workout smoothie. It’s quick, nutrient-packed, and so easy to whip up. Smoothies are one of my go-to ways to refuel and support recovery without having a sink of dirty dishes.

Why Post-Workout Fuel Matters

What you eat after your workout is just as important as what you do during it. Your muscles need protein to rebuild, carbs to replenish energy, and a little fat to keep you satisfied and energized. Getting in the right nutrients within 30–60 minutes can help reduce soreness, support muscle growth, and keep your energy levels steady (aka no post-workout crash).

Are Post-Workout Smoothies Actually Good for You?

100% yes. They’re fast, easy to digest, and packed with goodness. The key is what you put in them. We’re talking quality protein, healthy fats, fiber, and some carbs to balance things out. Smoothies can help you recover faster, reduce inflammation, and support glowing skin.

What to Include in Your Post-Workout Smoothie

Here’s a formula I like to follow:

Protein powder (whey or plant-based) – to help rebuild muscles

Chia seeds or hemp seeds – for omega-3s and fiber

Nut butter – for healthy fats + staying power

Frozen banana or berries – for antioxidants and a touch of sweetness

Leafy greens – because why not sneak in more nutrients

Almond milk or your fave non-dairy milk – for creaminess

Extras like Greek yogurt, cinnamon, or maca for a nutrient boost

3 Easy Post-Workout Smoothie Recipes

1. Peanut Butter Banana Protein Smoothie

Creamy, classic, and packed with protein.

Ingredients:

1 scoop protein powder

1 banana

1 tbsp peanut butter

1 tbsp chia seeds

1 cup almond milk
Ice (optional)

Blend, sip, and refuel. You can add a sprinkle of cinnamon or cacao nibs for fun if you’re feeling fancy.

2. Berry Hemp Recovery Smoothie

Antioxidants + healthy fats = dreamy recovery.

Ingredients:

½ cup mixed berries

1 scoop protein powder

1 tablespoon cocoa powder

1 tbsp hemp seeds

½ cup Greek yogurt or coconut milk yogurt

1 cup almond milk

1 tsp honey (optional)

Bonus: put it into a bowl, top with fresh fruit and Purely Elizabeth granola. Perfection!

3. Sweet Potato Cinnamon Smoothie

Trust me on this one! It tastes like fall in a glass and delivers major nourishment.

Ingredients:

½ cup cooked sweet potato (cooled)

1 scoop protein powder

½ tsp cinnamon

1/4 teaspoon nutmeg

1/2 inch piece of fresh ginger

1 tbsp almond butter

1 cup almond milk

Ice cubes

It’s perfect for cooler days or when you want something more grounding.

Whether you’re lifting weights, chasing toddlers, or squeezing in a quick workout during nap time, these smoothies are a simple (and delicious) way to support your body and feel your best.

Let me know which one you try first – or if you have a go-to combo I should know about!

xo,

Gina

More: Healthy Post Workout Snacks

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Superfood recipes

Sharing a roundup of superfood recipes that you can enjoy and amp up your nutrition. 

Hi friends! I hope you’re having a lovely morning so far!

Today, I wanted to chat a bit about superfoods.

You know I’m all about practical, sustainable wellness – no extremes, no crazy restrictions. Just simple ways to support your body so you can feel your best. And one of my favorite ways to do that? Superfoods.

They aren’t anything fancy or mysterious. They’re just nutrient-dense, whole foods that are packed with vitamins, minerals, antioxidants, and healthy fats. Things like sweet potatoes, chia seeds, berries, and leafy greens are definitely considered superfoods.

Adding them into your routine doesn’t have to be complicated, either. In today’s post, I’m sharing a few go-to recipes you can try that are actually delicious, easy to prep, and will help you feel energized, nourished, and satisfied.

What Are Superfoods?

Superfoods are real, whole foods that are naturally high in nutrients your body loves – things like fiber, omega-3s, antioxidants, vitamins, and phytonutrients. They help support your immune system, digestion, energy levels, and skin.

Some of my faves? Kale, berries, chia seeds, hemp seeds, sweet potatoes, and goji berries. You’ll find a few of those in the recipes below! They’re easy to sprinkle into meals you’re already making, so you don’t need to overhaul your whole routine.

(dress is here!)

5 Superfood Recipes

Simple, Tasty, and Full of Goodness

Superfood Salad

This colorful salad is loaded with fiber, antioxidants, and healthy fats to keep you full and energized.

Ingredients:

2 cups chopped kale, ribs removed

½ cup mixed berries

2 tbsp hemp seeds

½ avocado, sliced

Dressing:

2 tbsp lemon juice

1 tbsp olive oil

1 tsp honey

½ tsp Dijon mustard

Salt + pepper to taste

Instructions:

Add some olive oil to the the kale, and massage it to soften it. Then toss everything together with the lemon dressing. So easy, so fresh.

Superfood Smoothie

This is my go-to when I want something quick, filling, and energizing in the morning.

You’ll need:

1 tbsp chia seeds

1 tbsp goji berries, soaked overnight or for a few hours

1 cup almond milk

1 banana

½ cup spinach

1 scoop of vanilla protein powder

Instructions:

Soak the chia seeds in almond milk for a few mins, then blend everything until smooth. Sip and enjoy!

Superfood Slaw

Crunchy, sweet, tangy, and great for digestion – this is the perfect side dish for spring and summer meals.

Ingredients:

2 cups shredded red cabbage

1 cup shredded carrots

2 tbsp hemp seeds

2 tbsp apple cider vinegar

2 tablespoons of olive oil

1 tbsp honey

salt and pepper to taste

Fresh herbs: cilantro, mint, and basil are lovely in this.

Instructions:

Mix the veggies and hemp seeds, whisk the dressing separately, then toss it all together and let it sit for a few minutes before serving.

For another amazing slaw recipe, check out my friend Julie’s here!

Superfood Bread

A cozy, nutrient-packed option for breakfast or snack time. Naturally gluten-free and full of fiber.

Simply mix dry ingredients, add in sweet potato and eggs, pour into a greased loaf pan, and bake it up. Get the full recipe here.

Superfood Brownies

Yes, you can totally have dessert that also supports your wellness goals. These brownies are fudgy, rich, and filled with healthy fats and antioxidants. Get the full recipe here. 

Superfoods are such a simple way to upgrade your meals and give your body a little extra love, without spending hours in the kitchen or overhauling your life. Let me know if you try any of these, and which one’s your fave!

xo,

Gina

If you’re interested in more, check out the book Superlife!

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Disney cruise tips and tricks

Sharing my top 10 Disney cruise tips and tips if it’s your first cruise!

Hi hi friends! How are you? I hope that you’re having an amazing morning. We’re in part 1 of Harneys take Europe for the summer, and we’re starting the party with our 6th Disney cruise. I’ll share all of the details when we’re back, but for today’s post, I wanted to share some of my all-time best Disney cruise tips, especially if you’re a first-timer.

My top 10 Disney cruise tips and tricks

So this is Disney cruise #6 for a reason; the entire family loooooooves them. TBH, I was always a little meh about the idea of cruising. Something about a bunch of party college kids on spring break and casino vibes didn’t sound like an ideal family vacation, especially when the girls were really young. I’m also a little freaked out about being out in the ocean.

Our friends told us how much they loved Disney, especially because of the cleanliness, food, and entertainment, so we decided to give it a try. Needless to say, we were blown away, and have done at least one Disney cruise per year since then.

Now that we have some experience under our belt, I feel confident sharing some tips that were helpful to us as newbies, or that we’ve learned along the way. I feel like I could write an entire series at this point, but here are my top tips!

Pack a separate pool bag with a change of clothes when you check in.

They take your luggage upon arrival, and it magically appears in your room within a few hours. In the meantime, take your pool bag with you and head to the pool! It’s the least crowded it will be the entire trip, and all of the casual pool deck eats are open, too. It’s so much fun to watch the kids do the slide and hang out in the pool while enjoying a buffet lunch or some tacos + drink of the day.

Order your coffe the night before

If you like to have coffee in the morning, order it through room service at night. It arrives in a carafe and stays warm all night. They also have a little fridge where you can store creamer. Room service is inlcuded —  you simply have to tip. I’ll usually bring some cash for room service tips.

Dining rotation

Each ship has about three main restaurants and you’ll rotate each night. You’ll be assigned early dining (usually 5:45) or late dining (8:15) and you’ll have the same server and assistant each night. If you’re not dining in the main restaurants, there’s a Broadway-quality show that you can attend during the opposite time (for example, late diners attend the early show and then head to dinner). OR, you can skip the show, skip the main dining, order room service or grab a quick bite, and head to the pool to watch a movie and swim. One night we skipped the main dining and the show, and the kids rode the water slide like 19 times.

At the dining room, you can order whatever you’d like from the menu. Want a meal that’s all appetizers? Want to try every single dessert? Want two lobster tails? Live your best life. They are also incredible with allergies and dietary requirements. When I told them I was gluten-free (something I avoid for health reasons, not an allergy), they had gluten-free rolls waiting for me each night.

Room service secrets

With how many cruises we’ve done, I’ve never seen an official room service menu. I know they have things like Mickey ice cream bars, milk and cookies, mac and cheese, pizza, chicken tenders, etc. I called and asked for a salmon salad once and the attendant laughed lol. But there are a few secrets: they have a cake or pie of the day (ask them what flavor is available), and cheese boards (you can ask for gluten-free crackers).

The app is your friend

The Disney cruise app is actually pretty amazing. You can track all of your plans and excursions, message friends and family members through the app, and check out the daily navigator, which has the schedule and location for the day’s activities. They have SO MANY things going on each day on the ship: movies, character greetings, dance parties, trivia, karaoke, Bingo, towel folding lessons, etc. You can also book extra things like wine tasting, whiskey tasting, spa services, and adults-only dining.

Bring a pop-up hamper and take a few laundry pods with you

(if you plan on doing laundry)

I always do laundy on the last day on the ship. It’s way less depressing to take home a suitcase full of clean clothes than dirty clothes. The laundry room is amazing (especially on the Wish; it’s HUGE) and the app will alert you when it’s time to swap out your machine.

Decorate your door

I didn’t know how big of a thing this was, but so many families decorate their doors. It’s super fun to customize them. Etsy has a lot of great magnets and while you don’t have to go over-the-top (some families totally do, and I love to see it), the kids enjoy it.

Get a popcorn bucket if you like popcorn

We buy a popcorn bucket on the first day (it’s around $13) and while you’re on the ship, you can refill your popcorn for about $3.00. The kids love taking it to the shows with us and Disney popcorn is just A+++++.

Tips / gratuities for a Disney cruise

The only time you need to tip during the cruise is when you order room service, and at the end of the cruise. On the last full day, they provide little envelopes for your server, assistant server, stateroom host, etc. The amount that they estimate for each person who has helped during your stay varies depends on how many people in your party. The exact amount has changed, but for us, it’s usually a couple hundred dollars total for everyone, which is charged to your account at the end of your trip.

If you’d like to tip an additional amount, you can place the little slip that has Disney’s total calculated amount + any cash you’d like to add into the small envelope and deliver it personally to them. You can also ask guest services to add to your tips for you. I find that our servers and stateroom hosts usually go above and beyond.

Book a placeholder for a future cruise 🙂

When you’re on the ship and on the app, you have the opportunity to book a placeholder to use towards a future cruise fro $250. It will save you 10% on an upcoming cruise and the $250 is considered a down payment towards the cost, which can be a pretty sweet deal. You can book two placeholders per account. If you don’t use it, you receive a refund after the two year period, but I think you’ll probably use it 😉

If you guys have any specific Disney cruise questions I can answer, please send them my way!
Have an amazing day and I’ll see ya soon!
xoxo

Gina

More:

Disney Wonder Baja cruise

Disney Magic Bahamas and Castaway Cay

Disney Wonder Alaska cruise

Disney Dream Italy and Greece Mediterranean cruise

Disney Wish Castaway Cay and Bahamas cruise

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