So, you’re in the constant pursuit of developing a strong athletic core, and a visible set of abs. Let’s be clear from the get-go, only you know where you’re at right now so if you’re thinking this article will take you from 30% body fat to 5% body fat with veins pulsating over your ripped six-pack, it won’t.
So, you’re in the constant pursuit of developing a strong athletic core, and a visible set of abs. Let’s be clear from the get-go, only you know where you’re at right now so if you’re thinking this article will take you from 30% body fat to 5% body fat with veins pulsating over your ripped six-pack, it won’t.
Hi friends! The weekend is here! What do you have going on? Any fun plans? I was supposed to head to a wine tasting with friends, but our usual babysitters weren’t available. I could have asked the fam to watch them, but they have events going on throughout the day, so instead of having overlapping childcare (and feeling like I’m inconveniencing the world even though I’m sure they don’t mind), I’m just going to skip out. With the change of plans, I’m going to use it as an opportunity to do some fun and festive things with the girls. (And I’ll have my own wine tasting while they’re asleep and I’m watching The Princess Switch for the second time. Not even a little sorry.) P’s class has a cocoa and cookies party which should be super cute, and I’m taking both girls plus one of each of their friends to see Ralph Breaks the Internet. Has anyone seen it?
Other than that, I’ll be continuing to hide the arriving Christmas presents (I’m running out of spots in the house haha), catching a Peloton Live DJ class, and packing for our Disney trip! I’m ready for that Christmas churro.
I’d love to hear what you’re up to this weekend!
It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds, wears, reads, and eats from the week. It’s always fun to hear what you’re loving, too, so please shout out any faves in the comments below!
– ALL the Christmas decor. Initially, I wasn’t going to bring our Christmas stuff to Tucson. I figured we’d get a little tree – just like last time we were in Tucson for a few months and arrived on Christmas Eve! – and call it good. I’m so, so glad the Pilot convinced me to bring it. The girls and I had a jolly time drinking cocoa and decorating the tree, and putting out all of the usual decor. Not a single ornament has been broken thus far and by writing that, I’m sure we’ll lose at least a handful in the next week.
Real talk: our decorations have been up for almost 2 weeks now, but I finally feel like it’s appropriate to post these pics. Heh.
(Ps I can’t wait to pain this horrible red wall but for the holiday season, it works.)
– I’m in the market for a ridiculous inflatable for the yard and have my eye on this one.
– I started China Rich Girlfriend, and just like the first book, I’m loving it so far. The books are so scandalous and intriguing, and the various plot lines are like the best soap opera. I definitely recommend the series so far if you’re looking for a fun and fluffy read. (I did see the first movie, and liked it, but the book is way better.)
– A great article with the founder of Beautycounter.
– The Dear Evan Hansen soundtrack. I know, I know, I’m late to the party. Since I’ve officially emerged from my “Hamilton and Greatest Showman on repeat” cloud, I started listening to some new-to-me soundtracks. It took me a little while to get into this one, but once I Wiki-ed the plot line, I could listen to the whole soundtrack and totally cried. “Waving Through a Window” and “You Will Be Found” are my very faves.
– This camo sweatshirt is cute for life (with a pair of leggings and low tops) and it’s also amazing for sleep. It’s insanely soft and cozy.
– Magnesium oil. I have a whole post going up about this next week, but I had some hormone testing done and was surprised with the results. To help with adrenal fatigue, I’m really focusing on decreasing stress, promoting sleep, and eating as well as I can. This magnesium oil has been a game changer with sleep and some of the mental stress I’ve been feeling. About 80% of Americans are deficient in magnesium, which is an important mineral. A lack of magneium can cause neurological effects (like insomnia and anxiety) and muscular effects (like spasms and pain). I spray it on my feet at night (it tingles a little) and wash it off 20 minutes later, then sleep like a BABY. I haven’t had such vivid dreams in a looooong time.
– Been wearing this lip gloss in fig a lot lately! The color looks super dark in the container, but it’s actually very sheer and a lovely plum shade for winter.
– An oldie but a sweaty holiday-themed Tabata workout.
– How to know what health and fitness information to follow.
– A high volume interval training workout.
– More reasons to have protein before bed.
Happy Friday, friends!
xo
Gina
The post Friday Faves appeared first on The Fitnessista.
Repeat 3x:
5 Burpee pull ups
20 Handstand shoulder touches
20 Squat jumps
8 Push up up/downs
5 Pistols / leg
10 Hanging leg raises
Bonus: 40 Superman raises + 1 min Plank hold
——————————————————
Leave your reps in the comments below.
My reps for today’s workout: 16:19
Did you do this workout?Tweet It!
The post 219 Rep Bar Challenge Workout appeared first on 12 Minute Athlete.
Overcoming resistance is as much as a mental feat as it is a physical one. During training our goal is to get our body, a weight, or sometimes both, from point A to point B. Your gym partner may be able to push 100lb dumbbells within three seconds while you’ll thrust it up within a half a second. Different athletes excel at different aspects of strength.
Squash may be an unusual choice for breakfast. However, when butternut squash is blended with yogurt and sweetened with just a touch of honey, it makes a perfect custard-like filling for the inside of crepes. Crepes made with an almond flour base provide a nice nutty flavor that compliments the earthy squash. Adding a ripe banana to the crepe batter provides structure and a hint of natural sweetness for a wholesome breakfast without a lot of added sugar.
Get your protein in with this simple, seafood sushi bowl.
The post Seafood Sushi Bowl appeared first on Under Armour.
Overcoming resistance is as much as a mental feat as it is a physical one. During training our goal is to get our body, a weight, or sometimes both, from point A to point B. Your gym partner may be able to push 100lb dumbbells within three seconds while you’ll thrust it up within a half a second. Different athletes excel at different aspects of strength.
Squash may be an unusual choice for breakfast. However, when butternut squash is blended with yogurt and sweetened with just a touch of honey, it makes a perfect custard-like filling for the inside of crepes. Crepes made with an almond flour base provide a nice nutty flavor that compliments the earthy squash. Adding a ripe banana to the crepe batter provides structure and a hint of natural sweetness for a wholesome breakfast without a lot of added sugar.
This post is sponsored by Nature’s Way.
With kids in school, we want to keep our family healthy during the winter season. I think of winter as the “eat more sugar, sleep less, experience more stress, and hide inside” season. These are some of the things that I try to remain mindful of as we head into the colder months.
As far as nutrients go, it can be challenging to eat a vegetable when you’re surrounded by holiday cookie platters. I look for ways to get in as much produce and nutrients as possible -soups and smoothies are convenient ways and the girls love them – and we consistently take our multivitamins and elderberry.
– Wash our hands… A LOT. I’m the weirdo who always has a hand sanitizer spray in her purse and in the car. I just have to say “hands” and the girls put their hands out to be sprayed (and roll their eyes a little. Don’t care).
When we’re home, we use soap and water to wash our hands frequently, and we’re even more diligent during the winter.
– Get outside. Vitamin D can help support the immune system, and we can naturally get less during the winter months. Even when it’s a little chilly, we bundle up and get outside every day. Whether we’re chasing each other, playing freeze dance, or taking the dogs for a walk, I think time outside is important for everyone’s sanity and happiness.
– The wellness shot aka the lemon garlic shot.
The second any of us start to feel a cold coming on, the wellness shot happens. This is a friend from the San Diego barre studio’s recipe and I’ve been using it for years now. The whole family is on board, even the Pilot who stomps around muttering to himself after he takes one. P even gets a baby wellness shot and she chugs it like a champion. So proud.
Here’s the recipe if you want to give it a try!
Juice of 1/2 lemon
1 clove of minced garlic
A little cayenne pepper on top
Take it like a shot! I’ll do these max twice a day when I start to feel a little under the weather
– Try to get quality sleep. So much magic happens when we sleep, and it’s the body’s chance to repair, protect, and heal itself. Even with so much going on during this busy time of year, I try to make sleep a priority.
– Reishi! This is one of my all-time favorite supplements. Reishi is a beneficial mushroom, and I think it’s really helped keep my immune system healthy*.
I also love that this Nature’s Way supplements doesn’t contain any artificial colors, wheat, soy, corn, gluten, dairy products, or preservatives. (As always, check with a doctor before adding any supplements to your routine.)
So, tell me friends: how do you support your immune system during the winter? Any favorite habits or remedies?
xo
Gina
*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
The post Immune system boosters appeared first on The Fitnessista.
Chronic stress is a genuine concern in our current environment. Continuous "fight-or-flight" responses and prolonged cortisol exposure plague countless individuals, and their health and body composition suffers. I wish to acknowledge that at the start.
With the holiday season upon us, family dinners, never-ending temptations, samples at Costco, cookies, turkey, cheesy potatoes, and a glass of wine or two, it is no wonder that most people pack on the pounds at the end of the year.
Chronic stress is a genuine concern in our current environment. Continuous "fight-or-flight" responses and prolonged cortisol exposure plague countless individuals, and their health and body composition suffers. I wish to acknowledge that at the start. However, this article won't delve into stress management or reduction. This article is not about taking phosphatidylserine or preventing overtraining. Some of what you will read is dead-serious, some hyperbole, and a little satire, but do not let that get in the way of the overall point: we need stress.
Hi friends! I’m so excited for today’s episode because I interviewed my good friend Jen, and asked her many of the amazing questions you sent in via Instagram. It’s funny because I’ve followed her blog for years and years, and we’ve connected via email and DM so many times, but this was our first time actually chatting on the phone! She’s just as kind and wonderful as you’d expect from reading her blog.
Jen Eddins is pretty much a superhero. She’s a yoga instructor, group fitness instructor, personal trainer, running coach, author, single mom, and the blogger behind Peanut Butter Runner. It’s one of my personal favorite blogs to read, and if you haven’t made her sourdough bread yet, you need this in your life.
– How to combine power yoga with strength training
– How she became an intuitive eater
– How she balances everything she does (teaching, working, taking care of a baby solo)
– The best breastfeeding food (it’s cake)
– and her Zero 2 Run program, which you can check out here
You can follow Jen on her blog, on Facebook, and on Instagram
I loved having her on the show, and I hope you enjoy listening to this one.
Thank you so much for listening and for all of your support with the podcast! Please 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.
You can listen and subscribe to the podcast on iTunes, Stitcher, and Google Play.
The post 024: Jen from Peanut Butter Runner appeared first on The Fitnessista.
1. Box jumps
2. Boxer push ups
3. Squat step overs
4. Single Leg Jump Ups
5. Burpee box jumps
6. Plank pike jumps
Bonus: 3 rounds 30 seconds Hollow body rocks
——————————————————
Leave your reps in the comments below.
My reps for today’s workout:
Box jumps 29, 30, 29
Boxer push ups 15, 15, 14
Squat step overs 11, 11, 11
Single leg jump ups 15, 14, 14
Burpee box jumps 7, 7, 7
Pike jumps 33, 32, 33
Did you do this workout?Tweet It!
The post Plyos + Legs HIIT Workout appeared first on 12 Minute Athlete.
This chicken and brown rice bowl is too easy to not make regularly. Top with an egg for added protein!
The post Chicken & Brown Rice Bowl appeared first on Under Armour.
Hi friends! How are ya? Hope you’re having a wonderful morning. I’m hopping on some calls today, recording a podcast episode, and finishing up this week’s meal prep. I finally decided to get back on the meal prep train, and while it’s been super simple (sweet potatoes, roasted veggies, baked chicken, and this oatmeal bake), I think it’s going to make a huge difference.
For today’s post, how about a workout?
Have you even had those days where you can only find 1 dumbbell?
This is the story of my life. When Betsy visited, she got a kick out of the contents of my car’s trunk: two kettlebells, a handful of dumbbells, and two yoga mats. A girl’s gotta be prepared for workout photo sessions. I’m notorious for having dumbbells stashed in random places, and sometimes I can only find one of a certain weight. This is for those days, or when you want to switch things up by challenging your body unilaterally.
When we work both sides of the body at the same time, we’re relying on the stronger of the two limbs to carry us through the exercise. An easy way to make an exercise more challenging is to perform all reps on one side before switching to the opposite side.
This is a fun workout I put together with challenging compound movements that will strengthen your entire body and get your heart rate up in just 16 minutes.
My friend Katie provides low-impact modifications, and as always, honor your body and modify as needed. Talk with a doctor before making any fitness changes.
For more workouts, be sure to subscribe to my YouTube channel!
Here’s what the workout looks like:
Hope you love it. 
Have an amazing day and I’ll see ya in the morning!
xo
Gina
For a longer workout, combine it with this HIIT and strength video, this barre strength workout, or this ab burner.
Video: Grant Hunker
Workout partner-in-crime: Katie Surridge
Studio: Animas Tucson
The post 1-dumbbell total body workout (with full video) appeared first on The Fitnessista.
With the holiday season upon us, family dinners, never-ending temptations, samples at Costco, cookies, turkey, cheesy potatoes, and a glass of wine or two, it is no wonder that most people pack on the pounds at the end of the year.
Most of us blame our “falling off the diet train” as an issue of willpower. I want to discuss the concept of willpower—what it is, and what it’s not—and what it means for gaining muscle.
Tearing your ACL sucks.
It's frustrating, defeating, and often comes with an influx of fears of never being able to return to the field as the athlete you were before. Just because your friend who tore her ACL became slower, maybe gained some weight, and never seemed to trust her body on the field again does not mean you are destined for the same outcome.
Hi friends! How are you? How was your Thanksgiving weekend? Did you shop the Black Friday sales? We braved World Market, Home Goods, and the BX, and other than that, I shopped online. I ordered some leggings and long-sleeved tops/sweaters from Gap, these furry J. Crew slippers, and today, I’m ordering all of our holiday gifts. Other than that adventure, I’ve been spending time with the girls (we did an arts and crafts festival, crepes, the park, the children’s museum, and baked cookies), watching Christmas movies on Netflix, decking our halls with all the holiday decor, and enjoying Sushi Sunday. (It’s a thing now.)
For today’s post, I thought I’d share a recap from our day at Miraval last weekend! My friend Betsy came to visit as a birthday surprise, so we thought a spa day would be the perfect way to celebrate. We checked out Canyon Ranch and Miraval, but since I’ve stayed at Canyon Ranch a handful of times (and worked there for 2 years!), we figured we’d switch things up and try Miraval.
When we arrived on property, I instantly noticed the Zen vibe. Everything was incredibly clean and beautifully designed, and they had peaceful streams running throughout the massive desert landscape. We checked into the lobby, received our free tote bags and water bottles, and then grabbed a quick snack at the juice bar.
This snack bar is open all day and serves sandwiches, small bites, oatmeal (with lots of toppings!), coffee drinks, fresh juices, housemade bone broth (YES), and smoothies.
I grabbed a decaf coffee, green juice, and an oatmeal, topped with protein powder, lots of chia seeds, and a little maple syrup.
After our snack, we headed to our first class.
Our spa day serendipitously corresponded with dance week, so I was PUMPED to take some dance classes while we were there! (My friend Todd, who owns BreakOut studios, was one of the dance instructors and his classes set.my.soul.free.) I took a Bollywood class with Russel, which I LOVED, and then a Rock n’ Roll class with Todd. We danced to “Don’t Stop Me Now” by Queen, and it was amaaaaazing. While I was dancing my little heart out, Betsy took a lecture about stress management that she really enjoyed.
Then, it was time for lunch!
They had an incredibly healthy buffet-style spread set out, including soup, salad with so many toppings and protein options, roasted veggies, different types of sweet potatoes, healthier desserts, muffins, breads, pork posole (the special of the day), caprese, and pickled veggies. I piled my plate with salad, veggies, chicken, sweet potatoes, and pickled veggies, and got the asparagus onion soup (which was really, really good).
After lunch, we took a circuit and strength training class,
and then headed to a session about taking better pictures with your smart phone. After that, it was my favorite part of the day: we got tea and chilled in a relaxation room in the spa. It has comfy couches, chairs, and blankets, and large windows, so you get an incredible view of the mountains. It felt so luxurious to just lie around for a little while. As someone who’s always moving or looking for something to do, especially during the day, this just felt like pure heaven.
We took some quintessential robe pictures (ha),
shopped in the gift shop (I grabbed a shirt for the Pilot and a super cute Miraval beanie)
and hung out in the hot tub for a while. (I drank a mug of their bone broth with cayenne, salt, and lemon juice, and it was awesome.)
In the evening, Miraval has their bar set up with tacos and appetizers (including a full bar with cocktails and organic wines), so we grabbed a little snack and had our spa treatments. We both went for the grounding massage, which is purely head, feet, and hands. It was AMAZING. Also, the massage therapist kindly rubbed some arnica on my foot where I’d dropped my Hydroflask on it earlier in the week.
While we were at Miraval, I realized how long a day truly is. I feel like so often the days FLY BY. We wake up, a thousand things happen, and then we go to bed. This was such a great reminder to truly take advantage of time and stop looking for excuses to always be busy. Since our trip, I’ve taken more time amidst the chores and to-dos to stop and just enjoy. I also realized how important it is for me to have relaxation or mental health checkpoints to look forward to. I looked forward to this spa day (and a weekend of hotel sleep!) for a couple of months. When things felt stressful and really crazy, I knew I’d get to sleep/relax at some point in the near future, and that gave me a little boost to get through it. I’d been feeling pretty drained on multiple fronts, and this put some pep in my step.
So, which is better: Miraval or Canyon Ranch?
They’re both incredible places to visit if you’re looking for a spa day or a getaway to focus on health and wellbeing. They’re similar but very different. The program offerings are different – I’d check out schedules at both to see what activities and spa treatments you’d prefer – and the vibe/accommodations are also very different.
– Alcohol. Canyon Ranch does not serve alcohol, which is great if you’re looking to detox or you’re on a program to eliminate alcohol, but for those who’d like to partake, it can be a little bit of a bummer to not have a cocktail on vacation. When I worked at CR, guests would often just bring their own wine and drink it in their rooms. If we would have stayed the night, I definitely would have had a cocktail with dinner at Miraval; the bar menu looked fantastic.
– The vibe. The vibe at both properties is very different. Miraval feels very peaceful and healing, while Canyon Ranch has more of a gentle energy to it. At Miraval, I just wanted to lie in the nap room all day, and at CR, I always want to take as many classes as possible. I heard that Miraval has a strong focus on mental health, which was prevalent during our time there. Canyon Ranch has a full Life Enhancement Center focused on specific medical conditions and weight loss. Canyon Ranch also has a medical staff on hand. I did a quick google search and it doesn’t look like Miraval has a medical staff.
– The people. This was interesting, but I didn’t see a ton of people around who worked at Miraval. The lady who worked at the juice bar was wonderful, but I didn’t see a lot of staff around. This was kind of nice, because I didn’t feel like people were hovering over me, but I also got lost while I was walking to the gym and there was no one to ask. (I ended up asking another guest after wandering aimlessly for a little while and she showed me the way.) Also, I didn’t find the few people we did encounter to be overly friendly (or what you’d expect at a health resort). One of the girls who worked in the lobby acted annoyed that we couldn’t find the photography class (we were with a few other guests who also didn’t know where it was) and the instructor for said class was kind of rude to one of the guests who arrived late. It was just unexpected. At Canyon Ranch, you pretty much can’t walk 30 ft without seeing a staff member.
– The food! I really, really loved the appetizers, bar area, and the juice bar at Miraval. Sometimes at Canyon Ranch, I’d ask for extra food at lunch or breakfast to pack up and keep in my room for later. Sometimes you get hungry and there isn’t really anything open. It was really convenient that you could get a healthy snack, bone broth, juice or smoothie, whenever you wanted it. While I loved the healthy buffet at Miraval, I do like the option to order off more of a set menu at Canyon Ranch (or you could have a casual lunch at the cafe or more formal lunch at the dining room).
All in all, I feel like you can’t go wrong no matter what you choose. It was a great experience at Miraval and I’m excited to have this as an option for when I need a little bit of Zen in my life. I’ll probably make it back to Canyon Ranch eventually too, especially since I’ve heard they’ve made a lot of changes and added new classes since I’ve been there.
I hope you have a very happy Monday! Thanks so much for stopping by the blog today.
If you had a day to do whatever you wanted (no chores, work, kiddo-related tasks, or events), what would you do?
xo
Gina
Some of my favorite Cyber Monday finds:
– This peacoat that looks way more expensive than it is
– Super cute over-the-knee boots
– Obsessed with these leopard ballet flats
– This pop-pom sweater in olive
– After 10 years, I might up my juicer game
– Great deal on the Fire stick! We have one in the playroom TV and love it
The post Spa Day at Miraval Tucson appeared first on The Fitnessista.
Workout equipment: Jump rope Workout type: 12 Minute Timer setting: 18 x :10 x :30 1. High knees w/ jump rope ...
