Sharing the details on Les’ Mills core program: CXWORX. This post isn’t sponsored, but if you’d like to try a class, please head to my referral link for 30 days free. The Les Mills workouts are incredible and I’m so excited for you to give them a try! Hi friends. Happy Monday! I hope you had a lovely weekend. The Pilot was working, so the girls did our usual rotation of dance lessons, horse lessons (they’re both crushing it!!), time at the pool, and walks around the neighborhood. I also took my first full CXWORX class and had to report back because it was so good… and my abs were so sore! To be honest, since my surgery, I haven’t done a lot of traditional “core training.” I focus on DR-safe exercises because I don’t want to tear my muscle repair – mostly I’m just paranoid because it’s pretty tough to screw it up many years post-surgery – and even in online classes, some of the exercises aren’t very functional. So, I modify a lot! After throwing out my back, my chiropractor told me to stick to low-impact for a couple of weeks (strength training, yoga, and walking) and I’ve been getting a little bored with my routine. I can’t wait to get back into dance cardio, Peloton, and BODYCOMBAT. This past week, I decided to try something new, and figured that Les Mills’ core workouts wouldn’t hurt me because they’re so focused on safety. I’d tried condensed CXWORX at the gyms where I’ve taught in the past, but this was my first full 30-minute class and I LOVED it. It will absolutely become a part of my weekly routine. It was safe, functional, motivated, and surprisingly challenging. Here’s what to expect if you’ve never taken CXWORX:
All you need is a mat, some water, light weight plates or dumbbells, and a resistance band. The workout includes a warmup, two standing core series, and three floor work core strength songs. Class went by quickly and I loved the mix of exercises. As someone who easily gets bored with crunches and planks, I loved that they included a diverse mix of exercises, like wood chops, deadlifts, halos, and tripod push-ups. CXWORX Class ReviewWhat I loved about it:– Music-based. All of the Les Mills classes are music-based, which I find extremely motivating. The classes move with the beat of the music and intensity builds with each song. – Functional core exercises. Like I mentioned before, I loved the mix of functional exercises and appreciated the fact that they include low back work, balance training and glute work. Whenever I design a core workout, I like to include flexion, extension, rotation, and lateral movement, and this checks all of those boxes. Here’s a list of the tracks we did: – Lots of modification and progression options. As someone who has to be strategic about core training with my surgery and DR background, they provided lots of modifications and options to make the exercises more challenging. I didn’t ever feel like I was straining or creating too much intra-abdominal pressure. What I didn’t like about it:– Less on the cardio side. As someone who likes to sweat from their eyeballs, it’s harder for me to chose classes that are purely strength for the firs time. Then, if I like it, I’m hooked. Now that I know what to fully expect, I can’t wait to add it as a regular part of my routine. – I didn’t have all of the equipment I needed. I couldn’t find my long resistance band, but it was fairly easy to modify without one. I’ll probably take another class this afternoon. If you’d like to join me, use my link for 30 days free! Have you tried CXWORX? How often do you do core training in your routine? xo Gina More: Exercises swaps when you have Diastasis Recti The post Focus On: CXWORX appeared first on The Fitnessista. from https://fitnessista.com/focus-on-cxworx/
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Hi friends! Happy Friday! I hope you had a great week. Liv had standardized testing from home this week – that was a treat, I tell ya – and in between her class stuff, we went to the pool and enjoyed the slightly cooler evenings at the park. The Pilot was gone this week (he got back last night! wahoo!) and I’m looking forward to catching a date night with him this weekend. I’d love to hear what you have going on! When the Pilot got home last night, I high-fived him to take over for the girls’ bedtime and then went to sleep for almost 10 glorious hours hahah. I’m feeling like a new person today! We met up with some friends for a morning class at Yoga Pod, (followed by overnight oats and a pumpkin spice latte from Ren Coffeehouse next door), played for a bit, and then grabbed eegee’s for lunch. 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. This made me laugh: Read, watch, listen:My latest post for WebMD is here. Check out this week’s podcast episode if you missed it with my favorite guy. If you haven’t watched Father of the Bride Part 3-ish yet, you’re in for a treat. Turns out that I really needed the Banks family in 2020. Fitness + good eats:Healthy pregnancy = healthy kids. We have to make these cookies – the girls will love them. Strengthen and stretch to improve your running posture. Fashion + beauty:I’ve been wearing this leopard tee so much lately. It’s oversized and cute with jeans or leggings. Got these little denim jackets for the girls and they’re perfect!! The quality is fantastic and I’ll take them with us in the evenings if the girls get chilly. It’s been lower than 80 in the evenings, which means winter for Arizona kids. Some great news about clean beauty in California. Happy Friday! I hope you have a lovely weekend and I’ll see ya over on IG. Thanks so much for stopping by the blog today! xo Gina The post Friday Faves appeared first on The Fitnessista. from https://fitnessista.com/friday-faves-278/ For the past few months, I’ve been feeling pretty YOLO about things. “Yes, we can go to the park at 7pm at night when you both need baths.” “New shoes when I don’t really go anywhere? Sure, why not.” “Yup, I’m going to go ahead and have a Bloody Mary at the pool with some chips and guac.” “Jump off a cliff into freezing cold water? I’m going for it.” “Dinner’s in an hour, but the kids want a cookie? Let them live their dreams.” This is why we decorated our house for Halloween when it was over 100 degrees outside. Just don’t care about seasonal appropriateness right now. I busted out the pumpkin puree months ago. Any shriveled crumb of potential joy and I’m taking it. This pumpkin pecan dump cake is DEFINITELY bringing us joy. I used to not really be a crumble or pie person. I would always go for cake or cookies until I became pregnant with P. (I still dream about Leoda’s pie from our family babymoon trip!!) Now pie and I are best friends. And if it’s in a skillet with a sweet crumbly topping, I’m in. I crafted this after the Pilot’s beloved dump cake. It takes minimal work but tastes amazing (and makes the house smell ridiculous). This pumpkin dump cake is delicious with some coconut whip on top and maaayyyybbeee a glass of mulled wine on the side if you really want to do it right. It’s also quite dreamy swirled into a bowl of morning oats, let me tell ya. Here’s the recipe if you’d like to give it a try! It’s gluten-free, dairy-free, and a perfect fall dessert. PrintPumpkin dump cake (gluten-free and dairy-free)A delicious sweet treat that’s gluten-free, dairy-free, and perfect for fall! This pumpkin dump cake takes minimal prep work and tastes amazing. It’s a great family-friendly dessert recipe.
Ingredients
InstructionsSpray a 9×13 baking dish with nonstick spray and preheat the oven to 350 degrees. In a large bowl, combine the pumpkin puree, almond milk, coconut sugar, eggs, vanilla, and pumpkin pie spice. Stir well to combine. Pour the mixture into the prepared baking dish. Sprinkle the cake mix on top. Pour the melted butter on top. It will splash around but try to cover as much as possible. Sprinkle the pecans on top. Bake for 45 minutes until bubbling. Allow to set at room temperature for about 15 minutes. Serve warm with coconut whip or your favorite non-dairy ice cream. NotesStore covered in the fridge! Feel free to ditch the nuts or use yellow cake baking mix if that’s all you have. Just add extra pumpkin pie spice! Keywords: pumpkin dump cake, gluten-free pumpkin dump cake, healthy dessert recipes So, tell me, friends: are you team pumpkin or team apple? What’s your all-time favorite fall treat or beverage? More of my favorite pumpkin recipes: Flourless pumpkin chocolate chip bars (these are probably my favorite fall treat! I make them constantly from October until Christmas) Pumpkin chocolate chip muffins Pumpkin banana blender pancakes Pumpkin acai bowl with cranberry crunch The post Pumpkin dump cake (gluten-free and dairy-free) appeared first on The Fitnessista. from https://fitnessista.com/pumpkin-dump-cake-gluten-free-and-dairy-free/ Hi friends! Happy Tuesday! So excited to have my favorite guy on the podcast this morning. He’s been on the show a couple of times and was the most-requested guest when I asked who you wanted to see on episode 60. This was a fun episode (as always!) and thank you to those of you who sent your questions via Instagram. Here’s what we chat about: – Our first dance song – How we’re navigating work, distance learning, and his travel schedule – What aircrafts he flies and what were his second and third choices – Did he ever have a fear of flying or has he loved it his whole life? – Has it been weird/ is he nervous about traveling during Covid? – Does my “healthiness” bother him? – Keeping a workout routine while flying and traveling and so.much.more Resources from this episode: 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. Perfect opportunity to switch up your routine now that so many of us are at home. CBD has been a game changer for me. It helps so much with my anxiety and sense of calmness. You can read more about my experience with CBD here and use the code FITNESSISTA here to get an extra 15% off your first order. (I love the mint flavored drops and bath bombs!) Have you tried Trunk Club? This is my favorite styling service! All of the pieces are from Nordstrom and excellent quality. Use my link for $50 off your first Trunk. 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. Any guests you’d like to see on future episodes? Please leave in the comments below! xo Gina The post 060: Q&A with the Pilot appeared first on The Fitnessista. from https://fitnessista.com/060-qa-with-the-pilot/ Sharing an update on my experience with CBD. This post isn’t sponsored, but you can use my referral link FITNESSISTA to get 15% off your first order with my favorite brand, Equilibria. Click here to check it out! If you order before Wednesday, you’ll receive a free eye mask! (All existing subscriptions will receive these, too.) Hi friends! How’s the morning going so far? I hope you had a wonderful weekend. We had a great one over here. The Pilot was gone, so the girls and I spent time at the pool, got takeout from the Greek Festival, and did some fun baking and art projects. It’s crazy because even though we’re heading into October and this year looks so different from previous years, I still feel the pressure starting to build for upcoming holidays and events. We’re preparing for Liv to eventually return back to school – and like I mentioned before, I’m nervous about what it will look like and entail – and the onslaught of celebrations are on the way. The Pilot turns the big 4-0 next month (!!), P turns 5, then it’s Halloween, my birthday, Thanksgiving, and Christmas (and Liv’s birthday in early January!). In my brain, it’s almost New Years (which is a good thing considering the dumpster fire that is 2020). Usually, I would be a bundle of stress this time of the year, but this year, I feel a lot more calm. I’ve been taking time to prioritize my workouts and sleep, and I’ve been consistently taking CBD for about a year now. A few people have asked me for an update on my experience with CBD, so I thought I’d share in today’s post! (As always, talk to a doctor before adding any new supplements to your routine.) What is CBD exactly?CBD is a compound found within industrial hemp flowers that has been shown to improve mental and physical wellbeing. It’s completely safe and legal. (From what I understand some government positions don’t currently allow it just in case trace amounts of THC are found. For example, the Pilot is not able to take it.) Industrial hemp is a Cannibis Sativa plant grown to express 0.3% THC or less. That’s why CBD does not make you feel impaired or high. Anything above 0.3% THC is not considered hemp; it’s marijuana and federally illegal. CBD can help bring the body back to homeostasis and is often used for sleep, mood, and pain regulation. It can also work by reducing inflammation, which can be the root cause of various ailments in the body. Our body has a natural endocannabinoid system which, as we age and experience stress, functions less effectively. By consuming CBD, which is a phytocannabinoid and interacts with our endocannabinoid system, we help to increase our production of cannabinoids and more efficiently use what’s already been created. While CBD is extremely popular right now, it’s not regulated by the FDA. This is why it’s so important to research your products. Know where they’re grown and how they’re produced, and for CBD, I recommend checking out third party lab results. They should have this available on the website. Make sure it’s grown in the USA and that it’s full-spectrum (they use the whole plant) and organic, so it’s not treated with chemical herbicides and pesticides. How to know you miiiiight benefit from CBD:– If you feel too wired and stressed to sleep at night, or you wake up in the middle of the night and can’t go back to sleep – If you count down to “wine thirty” most days – If you feel run down and overwhelmed by Zoom calls and distance learning – If your patience is dwindling – If you have horrible period cramps – If you have something on the schedule that’s spiking your anxiety or you notice that stress levels are extremely high Some notes about Equilibria:– Their full-spectrum CBD products are GMO, solvent, heavy-metals, pesticide and herbicide free. Each plant is hand harvested and the oil is carefully extracted from flowers only—the purest source of cannabinoids. They never use stalks, stems, seeds, or isolates. – When you order, you’re matched with a dosage specialist to help you figure out that adequate dose. She works with you one on one to understand your goals, and helps come up with a customized routine. Everyone’s bodies and needs are different – so there is no such thing as a “one size fits all” CBD routine. I’ve been using this brand for about a year now and I’m never going back. It’s helped me dramatically with my anxiety. It tends to spike, especially when there’s a lot going on (like the past 7 months). If I feel overly stressed, I know that it will help me calm down and also get a solid night’s sleep. I sleep SO well when I take it before bed and back in the day when I was traveling more often, I took it on the plane with me. I get horrible flight anxiety (which is hilarious considering my husband’s profession) and it keeps me from white knuckling the armrest and praying the entire time we’re airborne. I also took CBD before my choir audition and it helped to keep me from shaking and letting nerves get the most of me. CBD has also helped me with muscle soreness and pain. When I get in a challenging workout, I’ll rub the relief cream on my sore quads and wake up feeling much better. I recently threw out my back and rubbing the relief cream onto my back + the bath bombs really helped save me until I could make it to the chiropractor. Whenever a family member mentions that they’re having aches or an injury, I get them a bottle of the oil or salve. My top two favorite products (right now):– The mint-flavored drops (super fresh tasting and works extremely fast) and the – bath bombs! They smell gorgeous and I sleep like a rock after I take a bath with one of these bad boys If you decide to give it a try, use the code FITNESSISTA for an extra 15% off. Click here to shop it up and I hope you love it as much as I do!! If you order before Wednesday, you’ll also get a super cute sleep mask for free. (Current subscriptions will receive these with their next shipment.) Have you tried CBD before? What’s something that has helped you with stress relief and anxiety with everything going on? xo Gina The post CBD update post (now that I’ve taken it for over a year) appeared first on The Fitnessista. from https://fitnessista.com/cbd-update-post-now-that-ive-taken-it-for-over-a-year/ Hi friends! Happy Friday! How was the week? I hope you had a great one. Before the Rona times, we used to go for weekly dinner at Calle Tepa with my mom and nana. We hadn’t been back for months – still getting almost weekly takeout but haven’t dined in – and we finally went back on Wednesday night. It was SO nice to sit out on the patio and enjoy a meal (and a margarita) with the fam. It felt almost normal and I loved it. The rest of the week has been pretty low-key. I messed up my back again – I didn’t do the whole “rest” thing very well after I threw it out a few weeks ago – but thankfully an amazing local chiropractor put me back together. If any of my Tucson friends need a rec, please let me know! The Pilot and I recorded a podcast episode last night (#60!) and I’ll have it live next week. This weekend, we’ll be hanging out at the pool while the weather is still warm, picking up to-go food from the Greek Festival, and decorating for Halloween. I’d love to hear what you have going on! Random: Crown and Paw. The Pilot and I constantly joked about having an enormous portrait made of Señor Bealo aka Bella. (We had SO many nicknames for her and most of them were totally ridiculous.) In our minds, Señor Bealo was a very regal dignitary or veteran, wearing a three-pointed hat or fancy coat with shoulder tassels, embellished with multiple medals, etc. The whole deal. We started getting ad targeted for Crown and Paw a couple of years ago and agreed that we needed to order one for Bella. We received it last week and it’s even better than we could have expected! It’s the perfect unique tribute to our sweet, sassy girl. I still miss her so much my heart hurts, but seeing her Señor Bealo picture makes me smile. Fashion + beauty: Fall nails! I changed things up from my usual pink, white, red, or grey, and got this 5-color autumn vibe even though it’s still 100+ degrees outside. Golden Goose sneakers. I finally bit the bullet and got a pair… and they totally live up to the hype. I talked myself out of it for years because they’re dirty haha but a good friend of mine constantly raves about hers and all of the different styles are really cute. I love that you can wear them with a dress, leggings, joggers, or jeans. They’re way more supporting and comfortable than any other low-top sneakers I’ve tried. (Please ignore my intense ankle veins.) I asked my Trunk Club stylist if she’d mind sending some in my next Trunk so I could give them a whirl, and she made a shipment of entirely Golden Gooses. This made it so easy to pick the ones I liked the most and try them on at home. (For size reference, I’m an 8 in all shoes and got a 38 in these; a 39 would have been too big. They’re perfect if I wear them with very thin no-show socks. Bombas are my fave.) I also have to admit that the fact that they’re distressed makes me feel less paranoid about actually wearing them. With so many of my other low-top sneaks, I’d wear them out once and they’d be covered in scuffs. This removes the pressure to keep them clean and I can just enjoy. Fitness + good eats: This candy corn trail mix from Target is liiiiiiife. (If you hate candy corn, we can still be friends.) I’ve really taken it back to basics this week with meals, and have been trying to get in more protein and veggies. It got to the point where I was skipping meals and eating out of the chocolate chip bag for quick energy. It’s made a huge difference to take the time to nourish myself. I’ve noticed an increase in my energy and have woken up before my alarm a few times, which is RARE. A baby meal! A family in the squadron had a baby, so I offered to take them a meal. They have some food allergies (gluten, dairy, and eggs), so I thought a breakfast for dinner situation would be fun for the kids. I made roasted garlic and rosemary potatoes, a giant fruit salad (strawberries, blueberries, grapes, and raspberries), pancakes (used flax eggs instead of eggs), and chickpea frittatas. For the frittatas, I sautéed half an onion with 3 cloves of garlic, roasted red pepper, spinach and zucchini. In a large bowl, I added about 2 cups of chickpea flour, 1/2 cup nutritional yeast, 1 teaspoon baking powder, and enough chicken broth to thin it out. I added the sautéed veggies to the batter, along with salt, pepper, basil, thyme, rosemary, and oregano. They baked in a greased muffin tin for about 35 minutes at 350. They might have been the least visually-appealing baby meal I’ve ever created, but the frittatas were surprisingly delicious. (I saved a couple to have here at the house and P even liked them.) Build a combo core focused class. Can’t wait to try this butternut squash chicken curry. Happy Friday, friends! Gina The post Friday Faves appeared first on The Fitnessista. from https://fitnessista.com/friday-faves-277/ Hi friends! I hope you’re enjoying the day so far! It’s been quite a while since we’ve done a virtual juice date, so I thought that would be a fun post for today. So please grab a glass of your favorite morning beverage, let’s grab a pastry from the pastry counter, and hang out for a bit this am. <3 (wearing the coziest Barefoot Dreams cardigan and it totally lives up to the hype) If we were having juice right now… I’d want to hear about how you’re doing with everything going on. Like, how you’re really doing. I feel like so often we’ll say, “I’m good!” or “I’m hanging in there!” but there’s so much more than that. I’d love to hear what you’re up to, how the kids are doing, or anything you’re looking forward to this fall. I’m really looking forward to the Pilot’s and P’s birthdays in October. Any ideas on how to celebrate the big 4-0?? I’d ask you what kind of workouts you’ve been loving lately. There are so many great online options available right now. I’m still loving Les Mills On Demand, Peloton, barre, and an occasional studio hot yoga class. I started strength training a bit more recently – I was doing mostly cardio for quite a while because I really needed the endorphins – and it feels good to lift heavy things again. I’ve lost some strength and muscle mass, so I’m looking forward to building it back. I’d ask you if you’ve read anything amazing or are watching anything good right now. I’ve been picking through Frida Kahlo’s diary for a bit each day and it’s magical! It’s completely in Spanish, which is good because mine has been a little rusty. TV-wise, I’m still enthralled by Zoey’s Extraordinary Playlist. It’s just the lighthearted fun I need after the kiddos are in bed and I just want to unwind and eat a Good Pop on the couch. I was super excited for the return of Dancing with the Stars but zero studio audience and the fake dubbed cheering is a little bizarre. I’d talk to you about school. What’s going on with school in your neck of the woods? We finally got the word that Liv may be going back to school in October for ONE day a week. Lolololololol. <— that’s me laughing maniacally until I start crying. Thankfully, I feel like we’ve found a groove a bit with a distance learning. It’s just that the screen time amount is far beyond our comfort level and it’s a lot of work and projects. I also have to admit that I’m really concerned about what a return to school will look like. I don’t want the kids to be scolded if they want to interact with each other and the thought of them eating in a classroom with an “X” for where they may sit, 6 ft away from everyone else, is troubling. I think we really need to consider the mental health impact on children for all of this and if school is going to turn into a prison environment, we’re considering alternate options and homeschooling. I’m hoping it doesn’t come to that because she really misses her friends and her teachers. :/ I’d tell you that I’m doing a Charcoal Mask Zoom pop up tomorrow and am so excited about it! It’s the first virtual pop up that I’ve put together and I’m so pumped that so many reader friends signed up. We’re going to do the charcoal mask during the call – I sent out samples earlier this week – and it will be so nice to see so many of the faces of friends who have been leaving comments for years. Any fun ice breaker type things we could do? I was thinking about asking everyone to share their #1 fave beauty or skincare product. Also, I’m considering planning more of these in the future as a fun virtual way for us to hang out. Please let me know if you’d be down! So tell me, friends: what workouts are you loving lately? What’s going on with school for the kiddos? How are you, the kids, the fam? Any amazing reads or shows you’re enjoying? Thanks for hanging out with me this morning and for stopping by the blog today. I’ll see ya tomorrow with Friday Faves! xo Gina The post Virtual juice date appeared first on The Fitnessista. from https://fitnessista.com/virtual-juice-date/ Sharing my ideas for a fall 2020 capsule wardrobe; classic pieces you can wear the entire season and mix and match! Hi friends! I hope you’re enjoying the morning so far. I’ve got a doctor’s appointment this am and am looking forward to heading to the pool with the kiddos once Liv finishes her online classes for the day. It’s been 100 degrees lately, and while it isn’t ideal pumpkin patch weather, we’re still living up the opportunity to swim while we can! For today’s post, let’s chat about fashion-y things! Remember when I did the capsule wardrobe? I went full Marie Kondo on my closet and got rid of everything except the necessities and items I truly loved and wore. It suited me for quite a while and then I was like, “I love shopping too much” and went to the entire other side of the spectrum. It’s like when you tell yourself you can’t have brownies and then eat a whole pan. Moderation works best for me. With the current world situation, I’ve found myself navigating back towards a capsule-isn type wardrobe. If anything, it’s been more about habit, simplicity and decision fatigue. I feel worn down by all of the decisions and stress from the past handful of months and it’s so much easier to not really think about what I’m going to wear. I have the staples I love that make me feel good, so I rotate through the faves. I thought I’d share some of my go-tos + and ideas for mixing and matching the outfits. As always, I love when you share your faves, so please shout out any pieces you’re loving for fall in the comments below! (Items I personally own are notated with an asterisk * – if the exact style or brand wasn’t available, I linked to something very similar) Fall 2020 Capsule WardrobeTops and sweaters:*Madewell crew in black and white Jeans:Pants, dresses, and jumpsuits:Outerwear:Plaid blazer (love this one, too! Just ordered it from Express) Shoes and accessories:*Classic black mules or leopard mules *Low-top sneakers (less expensive options here and here) Everyday tote – this one is gorgeous and looks wayyyyyy more expensive than it is You can mix and match SO many of the pieces above!! Some of my fave outfits:Satin camisole // Plaid blazer // jeans // Classic black mules // hoops // Crossbody bag Olive green jacket // Floral top // jeans // booties // hoops // Everyday tote Floral dress // Heels // hoops Madewell crew in white // Black leggings // Low-top sneakers // Olive green jacket Tan sweater // Black skinny pants // Leopard headband // Classic black mules // Crossbody bag So tell me, friends: what’s something in your closet that you’ve had forever and still wear? For me, it’s the black moto jacket. I’ve had it for years and it’s stood the test of time. xo Gina *This post is not sponsored, but affiliate links are included above. When you make a purchase through any of the affiliate links on the site, it doesn’t affect purchase price and enables me to earn a small kickback that I use to keep this little blog running. Thank you so much for supporting the work I do here and our family! The post Fall 2020 Capsule Wardrobe appeared first on The Fitnessista. from https://fitnessista.com/fall-2020-capsule-wardrobe/ Sharing tips on how I learned to track my cycle and how to adjust your workouts throughout the month. Hi friends. Happy Monday! I hope you had a wonderful weekend. We celebrated two friends’ bdays and I babysat our friend’s two kiddos, including a 5-month old. We got rid of a lot of our baby stuff (#twoandthrough) but I washed my Ergo and she napped in there. The cutest ever! Sometimes when I see other babies swaddled up snoozing, flashing their gummy smiles, and hang out with our nieces and nephews (who aren’t babies anymore!) it almost gives me the tiniest nudge to maybe go for a third. Then, I remember that we’re finally sleeping through the night after 7 years of deprivation and it brings me riiiight back down to reality haha. I mentioned in a previous post that I know the second that I ovulate each month and received quite a few questions on how I track my cycle. I figured I’d share the details in this post, as well as tips to adjusting your workout intensity each month. You shouldn’t be pushing it to the max in each phase of your cycle, so I hope you can use this post for some tweaks! Friendly reminder: I’m not a doctor, just a nerd. If you have questions or need specific advice or medical help, please reach out to a medical professional. How to track your cycleI’ve been tracking my cycle for about 10 years now and started tracking after I went off birth control. I was on birth control for 12 or 13 years and it majorly screwed up my hormones. When I stopped taking birth control and started tracking my cycle, I realized that I wasn’t ovulating most months and on the rare occasion that I did, my luteal phase (the time after ovulation) was way too short. This is why it ended up taking us a while to get pregnant with Liv. The doctors I saw in Valdosta weren’t really able to help me – I was just advised to take Clomid, which forces the body to release an egg – so I started seeing a friend’s naturopathic doctor. He prescribed quite a few supplements and herbs, lifestyle, and diet changes, and while it ended up taking a while, my body was eventually able to produce enough hormones at the appropriate times to get pregnant. When I first started tracking my cycle, I learned things at 25 that could have helped me when I was a teenager. It would have been nice to know my cycle was coming instead of constantly being surprised at the most inopportune scenarios. After learning more about my body and how it actually works, I felt empowered instead of mystified by what was going on. Step 1: I read Taking Charge of Your Fertility. I recommend this book to ALL women, whether you want to get pregnant or prevent pregnancy. This breaks down everything you need to know! Step 2: Start tracking! There are so many ways you can do this. I used to do the old-school method with a basal thermometer to take my temp upon waking (your temp jumps after you ovulate) but apps and technology can do this now. My Oura ring tracks my temperature and lets me know when there’s a jump each month. To track my full cycle, I use the iPeriod app. You notate the first day of your cycle and the last day – you can also add notes for spotting, “love connection,” and workouts if you’d like – and as the app gets to know you over time, it will have green squares in the calendar when you ovulate. At first mine was a little off, but over time, the app has become extremely accurate. It also reminds you to do a breast health check after each cycle. How to adjust workouts according to your cycle:Like I mentioned above, you’re not supposed to go crazy with the workouts in each phase of your cycle. You may notice that you feel tired or run down at certain points of the month, or extremely energized and ready to crush it. Just like anything else, it’s helpful to listen to our body’s cues and determined whether we need more of a restorative day or if we’re ready to push the intensity. Phase 1: Menstruation. Hormones are low during this time of the month, so you may feel a dip in energy, especially towards the beginning of your cycle. This is why it’s important to take it easy during the start of this phase if you feel tired. I tend to gravitate towards low-impact workouts, like Pilates, yoga (no inversions), and walking. If you feel energized, you can absolutely take advantage of the extra energy with a more intense workout. Phase 2: The follicular phase. FSH (follicule-stimulating hormone) and estrogen begin to rise during this phase, in order to prepare the egg the mature and drop, which can lead to a slightly increased risk of injury from the elevated estrogen. Make sure to warm up properly before your workouts and execute the moves with proper form. The increase in hormones can lead to increased creativity, so this is an ideal time to try a new workout format or class. Phase 3: Ovulation. Estrogen, FSH, and LH (Luteinizing hormone) are at peak levels, which means high energy levels. Take advantage of this time to challenge yourself on the workouts. HIIT, bootcamp, power yoga, kickboxing, runs/sprints, intense strength training are all good options if you feel up to it. Keep in mind that estrogen is still up, so make sure to warm up properly and use proper form to help protect yourself from injury. Phase 4: The luteal phase. There are some hormonal ups and downs during this phase, which means that energy and motivation might be unstable. During this phase, it’s especially important to listen to your body and what it’s craving. You’ll likely have higher energy in the first part of this phase (so roll with higher intensity workouts if you feel up to it!) and gravitate more towards low intensity workouts are hormone levels decrease and prepare for the start of your cycle. So, tell me friends: do you track your cycle? Are there any apps or resources you’d recommend? Do you change up your workouts during the month, or stick to the same routine? xo Gina The post How to track your cycle and how to adjust workout intensity throughout the month appeared first on The Fitnessista. from https://fitnessista.com/how-to-track-your-cycle-and-how-to-adjust-workout-intensity-throughout-the-month/ Hi friends! Happy Friday! I hope that you’re having a wonderful week. It’s been a busy but good one over year. The Pilot was gone this week, so the girls and I did the usual distance learning routine, with trips to the park and the pool to break things up, and eat squashes and gourds since the Pilot hates them. I made this pumpkin pasta this week and the girls went crazy for it! Here’s the recipe if you want to give it a whirl. It was a friend’s birthday, so we met up for a yoga class at Yoga Pod last night. The studio is absolutely gorgeous and the retail section is a gold star. I’ve been venturing back into in-studio yoga classes and it’s felt like the most luxurious treat. I’ll never take in-person yoga for granted again. (I’m ok doing yoga at home but prefer the studio atmosphere for classes. Now if we could only bring the adjustments and cold lavender washcloths back, I’d be pumped haha.) P’s little best friend is coming over this morning and this afternoon we might casually stop by the Humane Society to meet a dog I saw on their Instagram and can’t get out of my mind. I still cry every day about Bella; our house feels so lonely and empty without her. Caroline has been sad without her buddy and we have lots of love and belly rubs to give, so we’ll see where this goes… I’m definitely not in a rush and want to make a smart choice but a lot of animals out there need homes. If it were up to me, we’d have 18 dogs. For now, it’s time for the weekly Friday Faves party! Here are some of my fave 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. Tucson adventures + life:We went to the Desert Museum as a family last weekend and it was so much fun. The weather was gorgeous, so many of the animals were out and about, and we were able to spend some time outside enjoying the desert wildlife. They have a scenic loop trail with javelinas snoozing under each bridge – my favorite part of the whole thing and worth the admission cost alone. Read, watch, listen:This made me LOL. What’s the nicest thing anyone’s ever said to you? I’m SO ready for holiday movies already. This book has been such a joy to read at night before bed. It’s not entertaining enough to keep me awake very long haha, but is insightful and calming. I highly recommend it if you’re looking for a spiritual book to enjoy right now. (I’d love to hear what “fluff books” you’re enjoying right now, too! I finally finished City of Girls and am looking for another lighthearted read.) Fitness + good eats:Apple+ fitness looks like it’s going to be amaaaaaazing. Turmeric and ginger overnight oats! I had this for breakfast a couple of days this week and it was a unique twist on the usual overnight oats, featuring some antioxidant powerhouse and anti-inflammatory ingredients. Turmeric and Ginger Overnight Oats Here’s what I mixed into the jar: 1/2 cup oats 1-inch piece of minced ginger (ginger juice works, too!) 1/4 cup blueberries 1 tablespoon chia seeds 1/2 teaspoon vanilla Pinch of sea salt 1/2 teaspoon turmeric 1/2 teaspoon cinnamon 5 drops liquid monk fruit 3/4 cup almond milk Set in the fridge overnight and enjoy in the morning! Before serving, I added some unsweetened coconut shreds and enjoyed it with tempeh bacon. SO good and easy. This orange juice chicken marinade looks awesome. We had this Instant Pot recipe earlier this week and it was a winner with the whole family. Liv’s PE teacher has been sending these videos for the kids. The girls LOVE them! Definitely recommend it if you have kiddos and want a fun way to shake out their legs. Fashion + beauty:I’m hosting a charcoal mask Zoom pop up next Friday at 4pm PST if you’d like to join! Grab a beverage of choice and we’ll try out our bestselling charcoal mask live during the call. (Samples are going out this weekend.) I’ll also have a couple of Beautycounter giveaways during the event! Sign up here. (I’ll close the signup link when the event is full!) Obsessed with the updated Madewell crewneck tees. They’re cute with jeans and low-tops or mules and just classic and versatile. Kids’ APL sneakers. I live in APLs and got the girls each a pair when they came out last winter. They wore the heck out of them (and their feet grew!), so I got them new pairs. They’re on the pricey side, but they last SO well. The kids wore them to school, the park, long hikes, etc. and I just threw them in the washer whenever they got dirty. They wash extremely well and the quality is amazing. Happy Friday, friends! Thanks so much for stopping by the blog today and hope you have a great weekend. xo Gina The post Friday Faves appeared first on The Fitnessista. from https://fitnessista.com/friday-faves-276/ |
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