Tuesday, November 13, 2018

Extreme Fitness is a Life Saver, So is Normal Fitness

Better cardiorespiratory fitness leads to longer life, with no limit to the benefit of aerobic fitness.

Researchers at the Cleveland Clinic1, a non-profit academic medical center in Cleveland, Ohio, retrospectively studied 122,007 patients who underwent exercise treadmill testing at the clinic between Jan. 1, 1991, and Dec. 31, 2014, to measure all-cause mortality relating to the benefits of exercise and fitness. The study found that increased cardiorespiratory fitness was directly associated with reduced long-term mortality, with no limit on the positive effects of aerobic fitness.

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Extreme Fitness is a Life Saver, So is Normal Fitness

Better cardiorespiratory fitness leads to longer life, with no limit to the benefit of aerobic fitness.

Researchers at the Cleveland Clinic1, a non-profit academic medical center in Cleveland, Ohio, retrospectively studied 122,007 patients who underwent exercise treadmill testing at the clinic between Jan. 1, 1991, and Dec. 31, 2014, to measure all-cause mortality relating to the benefits of exercise and fitness. The study found that increased cardiorespiratory fitness was directly associated with reduced long-term mortality, with no limit on the positive effects of aerobic fitness.

read more



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Baked Banana Nut Donuts

You shouldn’t deprive yourself while you’re on a diet. Luckily, these 161-calorie donuts exist, so you can treat yourself and stay on track.

The post Baked Banana Nut Donuts appeared first on Under Armour.



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Finding Vegan (Meals) is Here!

Today is the day! I am so excited to announce a big project that I have been working on this past year. Finding Vegan Meals. All the delicious details - plus a blog reader promo code + free holiday guide details, ahead!...Read more »

This is a summary, images and full post available on HHL website!


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There's Always a Role for Cardio

Comparing HIIT and LISS is a pointless exercise, just know when the time is right for either in a balanced program.

High-intensity interval training (HIIT) was the number one fitness trend of 2017 (according to the American College of Sports Medicine). Over a year later HIIT seems to be as popular as ever, reducing low-intensity, steady/sustained state training (LISS) to a mere inconvenience. Is HIIT better than LISS? Let’s find out.

 

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B-day things

First of all, thank you so much for all of the beautiful birthday wishes! I hope you know how much I appreciate them, and how much I appreciate you being here. You made my birthday so much brighter, and I’m thankful to *know* you all. I also loved reading about your morning routines. Thanks for making me feel better about life haha.

Some things from yesterday:

The girls let me sleep until 8AM! Then Livi rolled over and said, “Happy Birthday, mama” and gave me the biggest hug. The girls then proceeded to sing, “Happy Birthday to You” with their stylized cha-cha-chas and the day couldn’t get much better than that.

Madre and nana came over for breakfast, coffee, and brought Dunkin’ Donuts. I’m minimizing gluten right now for my hormone issues -more to come on that fun- but enjoyed a couple of munchkins with my eggs and turkey bacon, and it was delicious.

We spent the rest of the morning exploring around the Tucson Botanical Gardens.

Botanical

Botanical gardens

(The girls’ cute hoodies are on sale here!)

My little nuggets

The weather was gorgeous and it was serendipitously kids’ activity day. They had 9 stations set up throughout the park with learning activities and crafts for the kiddos. The girls loved it! The Botanical Gardens is easily one of our favorite underrated spots in Tucson. Maybe I’m 34 going on 85, but it was exactly what I wanted to do on my bday: spend the day outside with the fam enjoying lovely scenery and scoping out butterflies. I’m not hard to please haha.

Botanical gardens 2

Butterflies

Butterfly

After spending a couple of hours at the Botanical Gardens, we stopped by Chipotle for lunch. We feasted on burrito bowls, chips, and tacos, and then Madre took the kiddos to her house so I could come home for my bday Peloton class. On the way home, I stopped at Trader Joe’s for our groceries for the week. Child-free grocery shopping is SO peaceful, but since I wasn’t trying to distract the kiddos and get out of there as fast as humanly possible, a lot of impulse purchases happened. Needless to say, we’re stocked for the week. (Also, they have balsam candles and truffle salt! Yay holidays.)

The live Peloton class with Robin was so good and super sweaty. A birthday shout out didn’t happen (womp womp), but it was still a great class. The only bummer was that I dropped my giant water bottle on my bare foot before class started – I’m glad the girls weren’t home because I fell to my knees and had a loud F-bomb festival- and I had a gnarly bruise when it was over. Shoes are the enemy today.

After class, I got dressed super quickly to meet up at my mom’s and head to dinner.

Blazer

(Blazer, lariat necklace, white tee, jeans, and mules)

We checked out the newish Beaut Burger downtown, which has housemade vegan burgers and amazing sides. The sides were so incredible that they overshadowed the actual burgers,

Beaut sides

(the fries were liiiiiiife)

and the cake was from a dream world. 

Bday cake

My friend Ashley made my birthday cake – yep, the same girl who made this ridiculous cake for P’s party!– and it was EVERYTHING. Gluten-free funfetti cake with chocolate frosting and sprinkles. It was a dream come true. I told her I hope she doesn’t mind that frequent cake orders are becoming a thing. πŸ˜‰ I’m definitely having a cold piece of cake with decaf coffee this morning for breakfast.

Sliced cake

(Last time I forgot to share a picture of the gorgeous cake layers so here ya go! AHHHHH.)

It was a perfect day celebrating and the fun continues for the next 7 or so days. I’m getting together with some friends for wine and apps, and then this weekend, Betsy is coming to stay with us! We have some spa adventures on the way and I.CANT.WAIT. Thanks again for making my day so bright!

Have a wonderful day and be sure to check out tomorrow’s podcast episode. I’m chatting with Anne about Intuitive Eating, navigating the holiday season, and low carb vs. high carb.

xo

Gina

The post B-day things appeared first on The Fitnessista.



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There's Always a Role for Cardio

Comparing HIIT and LISS is a pointless exercise, just know when the time is right for either in a balanced program.

High-intensity interval training (HIIT) was the number one fitness trend of 2017 (according to the American College of Sports Medicine). Over a year later HIIT seems to be as popular as ever, reducing low-intensity, steady/sustained state training (LISS) to a mere inconvenience. Is HIIT better than LISS? Let’s find out.

 

read more



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The Truth About Eating Carbs At Night - Why It DOES NOT Make You Gain Fat!

Monday, November 12, 2018

She Believed She Could and She Did

So many of us can relate to the struggles of change, the challenges of being a parent, and learning to balance both your life and your families. Here is one story to inspire.

Change is difficult. We become so wrapped up in being comfortable that we forget that change is what creates the next level in our lives. On September 26, 2017, I received an email from an individual who was a bit hesitant to make the changes needed to create her next level, but she made those changes and one year later she is now an important member of my Warrior Body program and has become someone who has set an example for many.

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She Believed She Could and She Did

So many of us can relate to the struggles of change, the challenges of being a parent, and learning to balance both your life and your families. Here is one story to inspire.

Change is difficult. We become so wrapped up in being comfortable that we forget that change is what creates the next level in our lives. On September 26, 2017, I received an email from an individual who was a bit hesitant to make the changes needed to create her next level, but she made those changes and one year later she is now an important member of my Warrior Body program and has become someone who has set an example for many.

read more



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successful slackers

 

Welcome to Snooze a Holics Anonymous

Photo source

My alarm goes off. I wake up, with half of my head on the pillow and half on the edge of the mattress, the end piece of “bread” to our P-Liv-Me sandwich. To our far left is 2/3 of a comfy king-sized bed. I just don’t understand. 

I reach down and grab my phone, and depending on how much time I have, I check emails, social media, blog comments, and podcast stats with one eye closed. Does anyone else do this?!

Then, I stumble out of bed to the bathroom to splash water on my face, throw on some jeans, a top, and my mom sneakers, then start the before-school routine.

I put lunches into backpacks, make breakfast for the girls, get them dressed, hair and teeth brushed, then out the door. 

It’s quick, efficient, and not the least bit peaceful or relaxing; a far cry for the motivational personal development books I’ve read. While the authors are meditating and writing in gratitude journals, I’m scrambling eggs in between looking for lost shoes, feeding the dogs, and buttoning the teeny tiny buttons on the back of P’s dress.

The only semi-aspirational thing I do is frequently make a morning Detox drink before I chug my coffee. This is quickly negated by the fact that I chase the Detox drink with my children’s leftover soggy waffles pretty much every day. 

For a while, I was overly fascinated with morning routines. I found it so intriguing to hear about successful entrepreneurs’ morning routines and how they set the tone for the day. At the same time, I knew that these routines weren’t super realistic for me. I even told myself I’d start doing the Miracle Morning and then was up with both girls all night that night. For me, sleep is a rare and treasured commodity right now, so I’m at a phase in my life where I have to seize every second of sleep that I can. Maybe when the girls are a bit older, I’ll be able to wake up earlier and catch a workout and meditate in the morning. For now, I’m sleeping until my alarm goes over, staring squinty-eyed at my phone screen for like 10 minutes, and then racing through the morning routine.

It got me wondering, are there any people out there who have the most un-aspirational morning routines but still are slaying it at life? Does your morning truly dictate your tone for the entire day?

Thanks to the googles, here are some unique morning routines I’ve found: 

(And please don’t let the title of this post fool you. These people aren’t slackers in any way.)

From Blinkist:

Jillian

Tyler

From wpcurve:

Renee

An interesting article about weird daily habits

I guess in my search I was looking to find some crazy stuff – like someone eating frozen pizza for breakfast each day or hitting snooze 18 times – but I was a bit disappointed. It just gave me a small pang of happiness every time I saw that someone did something unusual – like the guy who eats smoked trout every morning? 

It was interesting to read that there are SO many common routines among successful people (gratitude journals, early exercise, drinking a lot of water when they wake up, cold showers, meditation, etc) but even so, morning routines can obviously vary. I don’t think that a morning routine directly affects someone’s will to succeed or internal motivation.

Some crazy successful people wake up early, seize every second, and accomplish a LOT. But there are also people who are waking up early, forcing themselves to go through these motions, and in a similar spot they were 10 years ago. I’d rather sleep until my alarm goes off and enjoy 30 minutes of before-school chaos, then wake up at 4:45 and cry to myself silently while trying to meditate, ya know? I just hate the mornings.

So, tell me friends: do you have an awesome morning routine? What’s something you do each day that makes you feel more centered and productive to crush it at life? For me, it’s getting outside at some point – whether it’s a walk with the dogs or playing with the girls in the backyard after school – and moving every day. On the days I don’t get in an official workout, I still try to be active in other ways (like chores or enjoying adventures outside with the girls) because it makes me feel a thousand times better. 

Hope you enjoyed the long weekend! A special thank you to all of the veterans and their families who have served. <3

xo

Gina

* Praying for all of those affected by the devastating fires in California. My heart is with you, and if you’d like to join me in donating to the relief efforts, resources can be found here.

** Congrats to the Beautycounter giveaway winner: Natalie! I’ll get your goodies on the way this week. πŸ™‚ Stay tuned for LOTS of holiday giveaways headed your way.

*** Today is my b-day! I’ll be back tomorrow morning with a recap of all the fun, but if any of my Peloton friends want to celebrate with me, I’ll be riding in Robin’s class at 5:30 ET and hoping for a b-day shout out. πŸ˜‰ For the rest of the day, I’ll be feeling extra thankful for my amazing family, for this beautiful life, and eating birthday cake. πŸ™‚ Happy Monday, friends.

My loves

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Extreme Fitness is a Life Saver, So is Normal Fitness

Better cardiorespiratory fitness leads to longer life, with no limit to the benefit of aerobic fitness. Researchers at the Clevela...

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