Friday Faves

Hi friends! Happy Friday! What’s going on this weekend? We’re celebrating Kyle and Everly’s birthday with the fam, going to the opera (!), and having everyone over for Superbowl Sunday. I also have a huge book deadline Monday morning so in between the activities, I’ll have my computer out, and blue light-blocking glasses on, nerding it up. I’d love to hear what you have going on!

Two exciting things happened this week:

– Regular fitness classes back on the schedule. I’m going to be teaching a bootcamp class and a spin class each week, and it feels so good to be back into teaching. I’ve been subbing since we moved back to Tucson, mostly because the Pilot has been gone 80-90% of the time and childcare can be tricky, but now that his schedule is more predictable, I could start teaching regularly again. I taught bootcamp this week – we did a mix of TRX, battle ropes, BOSU, and Tabata rounds- and it was so.much.fun. I felt a little piece of my soul come back to life!

– Speaking of my soul coming back to life, something else happened: I got a spot singing with a local choir. I chatted about it in this post, but the nutshell version is that I auditioned over the fall and was choir roadkill. Since then, I’ve been working with a vocal coach and practicing like crazy, and got the chance to audition again last night.

I figured I was going to celebrate either way. Even if I didn’t get a spot, I was going to celebrate the fact that I really gave it my best shot after months of lessons and consistent practice. I’d throw my aria in the trash can and have a glass of wine. BUT, I got a spot! I was really happy to be able to tell Liv and P that I didn’t quit and the hard work paid off.

I’m SO pumped and we have three big concerts each year. (I’ll share the word when get closer if any Tucson friends want to come out!) YAY.

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.

Fashion + beauty:

– Scoping out spring and summery clothes. I’m sooooo over bundling and the revolving door of colds in our house. Bring on the sunshine! I ordered this cute leopard bikini top for our cruise and this coverup. Also loving this dress, this bodysuit, and these cute strappy sandals.

– Amazing to see that Beautycounter is diving into the mica industry – mica is in EVERYTHING. It’s what makes makeup shimmer and is very safe – to make sure it’s sourced responsibly.

Read, watch, listen:

– Watch Jerry give “mat talk” to these lucky folks arriving to work.

– Dinner etiquette.

– Why exercise is good for your brain.

– This BLEW MY MIND. People don’t have an inner monologue? Can we talk about this? My entire day is constant thoughts in my own voice in my head. I can’t imagine it being peaceful in my brain lol. If this is you, please tell me what this is like!

Good eats + misc. finds:

– Equilibria! I’ve mentioned it a few times before, but this has helped dramatically with my anxiety. Before my choir audition, I was sitting in my car, shaking from nervousness. I put 5 drops of Equilibria CBD under my tongue and within two minutes, I felt remarkably better. While I was absolutely still nervous, it took the shaking “what the heck am I doing?” feeling away. I could actually breathe and focus. It’s a game changer for me. (If you want to give it a whirl, my link gets you 15% off. They’re also going a special promo through tonight at midnight. Use the code fitnessistadaily20 to get 20% off the first three months of any new subscription.)

– The Art of Plating event. We got to watch Kyle do his thang and compete against local chefs in a plating competition. Kyle is truly an artist and always amazes me with his creations.

This is a wagyu beef sandwich with beef fat mayo.

The crazy thing is that his meals taste even better than they look. I’m totally biased, but his recipe was absolutely my favorite compared to the other dishes. There were a lot of beautiful creations and I had a great time wandering around with Meg and madre, tasting all of the different entries.

(Dress is here and shoes are here)

For now, P and I are off to the library and I’m going to catch a Peloton class this afternoon.

Have a happy Friday and I’ll see ya soon!

xo

Gina

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288 Rep Parallel Bar Challenge Workout

Workout equipment: Dip bar

Workout type: Challenge

Timer setting: Stopwatch

Complete 4 rounds, resting as little as possible in between reps and sets.

10 Squat jump in/outs
10 Dips
6 Pistols / leg
10 Reverse push ups
20 Speed skater lunges
10 Leg raises

Bonus: 50 Plank hip dips

——————————————————

My time for today’s workout: 16:31!

Did you do this workout?

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Vision Drills for Better Performance in Physical Movement

Does the way your brain gathers information and what it does with it have an effect on your training, performance or recovery?

All that you have ever experienced, will ever experience, all the exercises or personal bests you have ever pulled off have started and ended in your brain.

 

All movement, skill, thought, and everything that makes you, you is encompassed in this 3lb organ.

 

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Getting Bigger, Getting Stronger, Getting Smarter

Powerlifters should train like bodybuilders.

 

 

 

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The Six Pack of Knowledge: Thought Leaders in Hypertrophy

Some of the best coaches with expertise in hypertrophy, bodybuilding, and physique can be found in these podcasts. New ones added regularly. A great reference source for enthusiasts and trainers.

Find Our Podcasts: iTunes, Google Play, Spotify, YouTube, Stitcher, read more

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049: Running Tips from Amanda at Run to the Finish

Hi friends! Today, I’m chatting with my friend Amanda Brooks from Run to the Finish about all things running.

Download a full transcript here. 

Here’s what we talk about:

– How to start a running program

– What makes a “real runner?”

– How to prevent knee pain and injuries

– Race day mentality and race day fueling

– Proper running form

– Her new book (you can order it here!)

– Tips for getting faster

and so.much.more.

Here’s a little bit about Amanda:

Amanda Brooks is a running author who helps others get out of their own way to achieve major goals in running, while remembering to love the journey! She’s been recognized by Greatist, Women’s Health and others as a top fitness blogger in her over 12 years of writing.

Connect with Amanda on her blog or on Instagram.

She offers online group training here.

Her new book will be out in March, but you can pre-order it on Amazon and Barnes and Noble. 

Don’t forget to sign up for your free 21 days of Les Mills On Demand! This is one of my all-time favorite workout platforms. The instructors are knowledgeable and motivating, plus the music is incredible. There are so many different formats, you’ll definitely find something you love. Get your free workouts here.

I’m a huge fan of Daily Harvest for quick and healthy meals. Their smoothies are an almost-daily staple (such an easy way to get in a ton of nutrients) and I also love their overnight oats, soups, and bowls. Get $25 off your first order using the code FITNESSISTA. Check it out here. 

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.

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How to Fit Exercise Into Every Day

When you make movement a natural extension of your daily patterns, it is easy to fit exercise into every day.

I have a two-year-old son, a one-year-old baby girl, a beautiful wife who deserves my time, a book I’m finishing, a full-time job, and an online blog and lifestyle development business. In addition to these pursuits, I cook most of my meals at home and maintain a few self-development practices like gratitude, meditation, and reading. But the most important part of my routine is getting some exercise every day.

 

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The Gap Between Health and Fitness

Health and fitness is not a race.

Health and fitness are often lumped together but there’s a difference—and sometimes it’s a sizeable gap.

 

Let's explore the working definition of each:

 

• Health: A state of optimal physical, mental, and social well-being—not merely the absence of disease.¹
• Fitness: The condition of being physically fit.

 

read more

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12-Minute Bodyweight AMRAP Workout

Workout equipment: None

Workout type: AMRAP

Timer setting: Countdown timer

Complete as many rounds as possible in 12 minutes:

10 Burpees
10 Pike push ups
20 Jump lunges
10 T push ups
30 Bicycle Crunches

——————————————————

Leave your number of rounds in the comments below.

My rounds for today’s workout: 5 + 8 t push ups

Did you do this workout?

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Dollar Shave Club Review

This post is sponsored by Dollar Shave Club. Click here and you’ll get their Ultimate Shave Starter set with Prep Scrub, Shave Butter, Post Shave Dew, Executive Razor Handle, and 2-pack cartridge all for just $5. 

Over time, I’ve learned a lot about my personal skincare and hygiene routine and what truly works for me. For example, I used to wash my hair every single day and couldn’t figure out why it was so dried out and dull. Now, I wash it maybe twice a week and it’s so much healthier. I finally have a skincare routine that I love and everything is pretty much on autopilot. I have it pretty much to a science and rotate appointments: I get my nails done every 2-3 weeks, make wax appointments and eyebrow threading appointments (all these things we have to think about, right?) but when it comes to my legs, I have a hard time remembering to replace my razor and often end up borrowing (aka stealing) the Pilot’s.

Thankfully, Dollar Shave Club has me covered but by providing their amazing quality shaving supplies at a great price point.

They recently sent me their Ultimate Shave Starter set, and here’s what’s included:

Prep Scrub: this helps to exfoliate and remove dead skin cells – so good during winter because my skin has been super dry

Shave Butter: transparent for a precise shave and helps to prevent razor bumps

Post-Shave Dew: for instant hydration

Executive Razor Handle: the handle is weighted and it very high quality. It feels much sturdier than other brands I’ve tried

2-pack cartridge: each cartridge has 6 blades

My very favorite part of the set is the razor and blades. I love that they send two so you have a backup on hand! It’s nice to always have an extra on hand to replace the blades or if I’m traveling. I can detach it and take the extra blades separately.

Dollar Shave Club also sent me their 3oz. Post Shave Cream to keep my skin moisturized and protected from dryness all season long. My skin has been super dry this winter so I was excited to try it out. 

I’ve been using and loving the Ultimate Shave Starter set and so has the Pilot! For his job, he has to shave regularly (no scruff allowed) so I was interested to hear his thoughts on the set. He ended up taking an extra set with him to his crash pad so he has a backup waiting for him.

If you’re like me and want to have all of the essentials on an auto rotation, check out the Ultimate Shave Starter Set. You can get the Prep Scrub, Shave Butter, Post Shave Dew, Executive Razor Handle, and 2-pack cartridge all for just $5. Check it out at DollarShaveClub.com/Fitnessista.

Thank you so much for supporting me and the brands who help to support our family.

What grooming appointments do you have to shuffle around? Any awesome tips for streamlining your routine?

I hope you have a great day and I’ll see ya soon!

xo

Gina

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The Gap Between Health and Fitness

Health and fitness is not a race.

Health and fitness are often lumped together but there’s a difference—and sometimes it’s a sizeable gap.

 

Let's explore the working definition of each:

 

• Health: A state of optimal physical, mental, and social well-being—not merely the absence of disease.¹
• Fitness: The condition of being physically fit.

 

read more

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When to Run

Your spouse runs first thing in the morning, but your co-worker swears by evening runs. Which one is right? As it turns out, the “perfect time” doesn’t exist.

The post When to Run appeared first on Under Armour.

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How Fast & Far To Run

When it comes to running, there’s no such things as too little, too slow or too short. But if you eventually want to increase these things, these tips will help you get there.

The post How Fast & Far To Run appeared first on Under Armour.

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How Often to Run

If you’re trying to improve as a runner, you might think more is better. But before you lace up your shoes, let’s talk about how much is too much (or too little).

The post How Often to Run appeared first on Under Armour.

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Sleep Hygiene

Is there a way to wind down my mind and body to help me fall asleep?

The post Sleep Hygiene appeared first on Under Armour.

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End of Class Relaxation

Is it necessary to stay through the end of class where we just lay down for 5 or 10 minutes?

The post End of Class Relaxation appeared first on Under Armour.

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Ujjayi Breathing

What’s that weird breathing they do in yoga class and is it required?

The post Ujjayi Breathing appeared first on Under Armour.

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Carb Cycling

I recently heard the term “carb cycling.” What does it mean?

The post Carb Cycling appeared first on Under Armour.

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Taking Rest Days

How many rest days should you have in a week?

The post Taking Rest Days appeared first on Under Armour.

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Post-Workout Soreness

Is being sore after every workout indicative of improvement?

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How to combine Peloton with other workouts (+ sample workout plans!)

+ a sample Peloton workout class schedule

Hi friends! How’s the day going? I hope you’re having a good morning so far. I taught bootcamp last night (so fun!!) and today is parents’ day at Liv’s new school. We’ve been really happy with the switch so far (it was definitely the right choice) and all of the kids and families have been so wonderful. I also have a meeting this afternoon and catching an upper body workout before picking P up from school. 

For today’s post, I wanted to share some ideas on how to make your own workout plan from the Peloton workouts. This can work whether you have the bike or just use the app. (I used the Peloton app for a year before I got a bike and it ended up being the best purchase ever.)

Peloton does SO MANY things right.

– They provide safe, fun workouts with awesome music and instructors

– They give an extra motivation boost via the leaderboard in classes using their equipment (it’s so fun to see your PR on the leaderboard so you can try to PR or even pass people who are taking the class with you)

– The app has a ton of variety! They offer running, strength, meditation, bootcamp, cycling, and yoga classes

BUT there’s one thing I think is lacking, but would be a little tricky since they offer so many different programs:

customized training plans based on their workouts and the ones you like to do.

[They can have my idea and hopefully they’re already working on it!]

They do offer “programs” but that’s more of a build to a certain fitness level or event than weekly workout programs. 

One of the things that can be most challenging when you’re doing new workouts is determining some type of plan or structure. You want maximum results from your effort, but also want to avoid injury and overtraining, alternate cardio intensities, and allow for adequate muscle recovery time for repair and recovery. It can seem overwhelming!

Here’s what I see: someone who rides their Peloton bike every day. YES, they’re getting awesome cardio! But there’s a chance that their routine could be even stronger if they added in some strength work and changed up the types of rides they’re doing. (I’d also recommend glute and back strengthening and hip flexor stretching from the position you’re in on the bike.)

Setting up a Peloton Workout Schedule

This post is going to be a beefy one, but I wanted to share some ideas on how to create a workout plan if you have a Peloton bike or use the app! There are a few different version: bike and app, treadmill and app, app only, and a mix of everything! Keep in mind that you don’t have to own the bike or treadmill to get in the workouts. I know a few people who have purchased this spin bike and propped their iPad to do the rides. I’ve tried a couple of their treadmill workouts through the app on a hotel treadmill and loved it! You can absolutely use the app with your own equipment or equipment at the gym.

[Please keeping in mind that these are just ideas based on my certification and knowledge. If you need specialized help, please reach out to a local certified personal trainer. As always, talk with a doctor before making any fitness changes and honor your body. Modify and shuffle as needed.]

How to combine Peloton with other workouts (+ sample workout plans!)

Click here to download a printable PDF.

Peloton Bike + App Workout Plan:

Sunday: 30-minute Sundays with Love or Groove Ride

Monday: 20-minute Arms and Shoulders + 10 minute Core Workout

Tuesday: 45-minute ride using intervals (Live DJ, Tabata, or HIIT & Hills)

Wednesday: OFF (Zen in Ten Meditation)

Thursday: 15-min HIIT ride + 10-min Full Body Strength

Friday: 20-minute Glute & Legs Strength + 10-minute Core

Saturday: OFF (10-minute Glutes & Legs Stretch)

Click here to download a printable PDF.

Peloton Treadmill + App Workout Plan:

Sunday: 45-minute HIIT Run

Monday: 30-minute Full Body Strength

Tuesday: 30-minute Fun Run + 10-minute Full Body Stretch

Wednesday: OFF (10-minute Restorative Yoga) 

Thursday: 20-minute Hills Run + 10-minute Arms Toning

Friday: 45-minute Bootcamp: Full Body 

Saturday: OFF (Zen in Ten meditation)

Click here to download a printable PDF.

Peloton App Workout Plan (Bodyweight and dumbbells):

Sunday: 45-minute Power Yoga

Monday: 30-minute HIIT run (Outdoor)

Tuesday: 20-minute Arms & Shoulders Strength 

Wednesday: OFF (Zen in Ten meditation)

Thursday: 30-minute Fun Run (Outdoor) 

Friday: 20-minute Glutes & Legs Strength 

Saturday: 20-minute HIIT Cardio + 10-minute Total Body Stretch

Click here to download a printable PDF.

Peloton App Workout Plan (Treadmill, Bike, and Weights)

Sunday: 45-minute ride (Live DJ, Tabata, or HIIT & Hills)

Monday: 30-minute Bootcamp: Full Body

Tuesday: OFF (10-minute Full Body Stretch)

Wednesday: 20-minute Arms & Shoulders Strength + 10-minute Core Strength

Thursday: 30-minute Intervals Run or 30-minute HIIT Ride 

Friday: OFF (10-minute Restorative Yoga)

Saturday: 30-minute Fun Run or Groove Ride + 10-minute Glutes & Legs Strength 

 

So tell me friends, how do you structure your workouts each week? Do you go with the flow or try to plan in advance? If you need help setting up a workout plan, I have a podcast episode and PDF all about this here!

Have a great day and I’ll see ya soon!

xo

Gina

More:

My full review on the Peloton bike

Peloton App Review

How to PR on the Peloton

If you decide to treat yourself with a Peloton bike or tread purchase (you’ll loooooove it) use my referral code for $100 off accessories: XXKJQU

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Balance Across Disciplines Can Make You Great

You’ve created your structure on grasping skills, so when you move into new scopes you can integrate it all and become a competent force.

"The genius is the one most like himself."

- Thelonius Monk

 

I was always told to pick one thing. Pick one major in college to define my life, one career to put all my effort into, one way to make a living and carve out my way, one movement practice, or one sport in which to compete. I was told to find one great passion in which I could single-mindedly and relentlessly improve and immerse myself.

 

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Balance Across Disciplines Can Make You Great

You’ve created your structure on grasping skills, so when you move into new scopes you can integrate it all and become a competent force.

"The genius is the one most like himself." 

- Thelonius Monk 

 

read more

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Strength + Stamina HIIT Workout

Workout equipment: Pull up bar

Workout type: 12 Minute

Timer setting: 18 x :10 x :30

1. Burpee pull ups
2. Squat step overs
3. High knees
4. Push up up/downs
5. Burpee tuck jumps
6. Twisted hanging leg raises

Bonus: Max Chin ups

——————————————————

Leave your reps in the comments below.

My reps for today’s workout:

Burpee pull ups 6, 6, 5
Squat step overs 12, 11, 11
High knees 114, 113, 114
Push up up/downs 12, 10, 10
Burpee tuck jumps 9, 9, 9
Twisted hanging leg raises 12, 11, 11

Did you do this workout?

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