What No One Tells You To Look For In A Healthy Diet

Each week, we review feedback from coaching clients and readers of the site and our emails. One of the most common frustrations is figuring out what to eat, specifically knowing what to look for in a healthy diet. The reason for the struggle is that it’s not clear where to begin to fix the problem. […] The post What No One Tells You To Look For In A Healthy Diet appeared first on Born Fitness.

What to Eat Before and After a Workout

You might want to think twice before you rush to slug down another post-workout smoothie. Your pre-workout routine of oatmeal and fruit? It might not be helping in the way you think. And the extra BCAAs you’re drinking during your workout? The real impact is likely only on how much money you have in your […] The post What to Eat Before and After a Workout appeared first on Born Fitness.

What To Eat For Breakfast To Fill You Up

The rules of hunger are oftentimes misunderstood. This breakfast recipe will not only keep you fuller for longer, but it also provides the formula to increase satiety (and energy) at any meal.  The post What To Eat For Breakfast To Fill You Up appeared first on Born Fitness.

Is An Alkaline Diet Really Healthier?

Of all the ways you can easily become confused by what foods are “healthy,” the most common is the cruelest. The diet industry loves to take a concept that you understand on a basic level, and then twist science to make it seem that certain foods are dangerous to your health. The manipulation of fear […] The post Is An Alkaline Diet Really Healthier? appeared first on Born Fitness.

High-Intensity Training: The Most Common HIIT Workout Mistake

High-intensity interval training (AKA “HIIT”) has been a popular training method for years. It’s effective and time-efficient. But, as time has gone on, the methods you see being labeled as “HIIT” are getting farther away from the science that proved the effectiveness of these types of routines. Just because the high intensity is good, doesn’t […] The post High-Intensity Training: The Most Common HIIT Workout Mistake appeared first on Born Fitness.

Why Boosting Your Immune System Makes You Feel Sicker (And 8 Other Facts That Will Protect Your Health)

“You have a supercharged immune system…and that is why you’re so sick.” I’ll never forget the words from my immunologist. It was the same speculation I heard a week earlier from my oncologist, right after a relieving conversation where she shared that I didn’t have cancer. If I’m being open, this was the third time […] The post Why Boosting Your Immune System Makes You Feel Sicker (And 8 Other Facts That Will Protect Your Health) appeared first on Born Fitness.

Note To Self: F*ck The Haters

Let’s be honest: the idea of “getting better” isn’t always what it seems.  The obvious approach is that improvement is measured by growth. And growth is measured by accomplishing more than what was done prior. And “accomplishment” inherently implies a comparison to a prior situation or time.  But, what if the idea of growth wasn’t […] The post Note To Self: F*ck The Haters appeared first on Born Fitness.

8 Lessons From Arnold Schwarzenegger That Will Set You Up For Success

“I never believed I was average, and that alone is a big reason I wasn’t.” -Arnold Schwarzenegger Very few of us are ever able to feel like we accomplish the majority of our goals. And, whether we want to admit it, life is a game of trial and error. So, it’s easy to get caught […] The post 8 Lessons From Arnold Schwarzenegger That Will Set You Up For Success appeared first on Born Fitness.

The Beginner Resistance Band Workout You Can Do At Home

The problem with training is rarely the exercises you perform, but, rather, how they are combined together into a program that will challenge and change your body. At some point, rep-after-rep-after-rep just doesn’t do the job, no matter how hard it feels. And, this is especially true for at-home workouts. If you want to make […] The post The Beginner Resistance Band Workout You Can Do At Home appeared first on Born Fitness.

The Beginner’s Guide To Fat Loss

The hardest part of the fat loss process is believing that this time will be different. But, it can be if you’re willing to remove the usual complications associated with weight loss and commit to a different approach.  After helping thousands of people lose weight, the key to building an effective fat loss plan is […] The post The Beginner’s Guide To Fat Loss appeared first on Born Fitness.

Has studio and gym fitness changed forever?

Hi friends! How’s the morning going? I’m trying to get everything organized for “school” – Liv is going back purely distance-based until at least Labor Day and P is home until at least January – and plan for some upcoming workout videos. We’ll probably hit the pool later today and grill chicken, veggies and sweet… The post Has studio and gym fitness changed forever? appeared first on The Fitnessista.

Nordstrom Anniversary Sale Early Access Picks

Hi friends! Happy Monday! How was the weekend? I hope you had a wonderful one. We hung out at the pool and got caught up on some stuff around the house. I also cranked through a lot of workout videos for a new project that’s on the way. Stay tuned for more details! I’m super… The post Nordstrom Anniversary Sale Early Access Picks appeared first on The Fitnessista.

Friday Faves

Hi friends! Happy Friday to ya. How was the week? Ours went by in a flash since we were on a little getaway to Sedona. It was everything I needed: fresh air, time outside, and time with the fam. We found out that the girls really love hiking! We did three amazing trails while we… The post Friday Faves appeared first on The Fitnessista.

054: Optimizing our genetic potential and strengthening the immune system with Dr. David Minkoff

Hi friends! I hope you’re having a lovely week so far. I’m so excited to have a new podcast episode up this week. Things have been a bit sporadic on the podcast front with everything going on (aka our house is pretty much never quiet right now! ha) but I definitely intend to post new… The post 054: Optimizing our genetic potential and strengthening the immune system with Dr. David Minkoff appeared first on The Fitnessista.

The relationship post

Hi, friends! Hope your day’s going well. I thought I’d take a break from the normal fitness content to talk a little bit about how we’ve been navigating life lately during these challenging times. I started thinking about this while planning out my editorial calendar which sometimes involves reviewing common search terms that led people… The post The relationship post appeared first on The Fitnessista.

Family-friendly Sedona activities

Sharing some of our favorite spots in Sedona, plus some good hikes to do with the kids.  Hi friends! How’s the week going so far? I’ve loved reading your comments on yesterday’s discussion post and your Anniversary Sale comments! For today’s post, I wanted to share some details from our adventures in Sedona. We wanted… The post Family-friendly Sedona activities appeared first on The Fitnessista.

055: Disrupting the fitness equipment industry with Max and Natalie from Bala Bangles

Hi friends! Happy Thursday! New podcast episode is up and today I’m chatting with the founders of Bala Bangles, Natalie Holloway and Max Kislevitz. Download the full transcript here.  Here’s what we talk about: How they got started and the inspiration behind Bala Bangles What it’s like to work with Mark Cuban and Maria Sharapova… The post 055: Disrupting the fitness equipment industry with Max and Natalie from Bala Bangles appeared first on The Fitnessista.

The Art and Science of Foods That Fill You Up

How much are you eating? Do you know? Counting calories can suck, and be a lot of work, but it’s worth doing for at least 2-3 days to get a sense of whether or not your eating is on target. But let’s say your daily calorie intake is about where it should be. In that […] The post The Art and Science of Foods That Fill You Up appeared first on Born Fitness.

056: Breastfeeding, exclusively pumping, and tips for postpartum with Sandy J. Green

Hi friends! I’m so excited for today’s episode because I’m chatting with Sandy J. Green about quite a few things I wish I would have known for our first pregnancy and postpartum experience. She’s so knowledgeable and I really enjoyed our converstaion. We’re discussing some new mom topics, like: – Exclusive pumping and tips for… The post 056: Breastfeeding, exclusively pumping, and tips for postpartum with Sandy J. Green appeared first on The Fitnessista.

Nordstrom Anniversary Sale top sellers and picks under $50

Sharing the bestsellers from my Early Access post and faves under $50 from the Nordstrom Anniversary Sale! The sale is live for public access starting at 6:30PST/9:30 EST today. Hi friends! I hope you’re having a wonderful week so far. I finished up that huge video project – I’ll share the news soon, I promise… The post Nordstrom Anniversary Sale top sellers and picks under $50 appeared first on The Fitnessista.

Tuesday thoughts

Hi friends! Happy Tuesday! I hope you’re having a lovely morning. We’re doing the distance learning thing this morning, and I’m finishing up filming this afternoon. Can’t wait to pop some champagne when I’m done this this whole thing! I feel like we haven’t caught up a bit lately, so for today’s post, it’s more… The post Tuesday thoughts appeared first on The Fitnessista.

Oura ring review + is it worth it?

Sharing my thoughts and full review of the Oura Ring. Pros, cons, sleep tracking, fit, and is it worth it? If you see me out and about right now (jk, we don’t go anywhere) you’ll see me sporting some intense bling: my new Oura ring. (Ok not really *bling* but it’s a giant ring!) After… The post Oura ring review + is it worth it? appeared first on The Fitnessista.

Can You Gain Weight From Eating Too Little?

There’s a risk you might read only one sentence and then leave this page, but it’s worth the risk to make sure this point is clear: you will not gain weight from eating too few calories. If there’s nothing else you learn from this post, let it be that. But, there’s so much more that […] The post Can You Gain Weight From Eating Too Little? appeared first on Born Fitness.

Your Fall Fitness Plan

A full fall fitness plan featuring lots of workouts you can do at home.  Hi friends! I hope you’re having a wonderful day. It’s been a bit of a crazy week, so I wanted to re-share this post which has tons of new ideas for your fall fitness plans. I can’t believe the first day… The post Your Fall Fitness Plan appeared first on The Fitnessista.

7 things I’ve learned from the past 7 months

Hi friends! I hope you’re having a lovely morning. I’ve been cranking away on a post about tracking your cycle and how to adjust workout intensity throughout the month, and it’s taking me a bit longer than expected. Stay tuned for that one later this week. This week has been a good one so far.… The post 7 things I’ve learned from the past 7 months appeared first on The Fitnessista.

Latest Trunk Club (what I kept and what went back)

Hi friends! I hope your week is going well so far. It’s been a nice low-key one over here. We hung out at the pool, took some family walks, hit up the desert museum, and grilled for dinner. We also watched the new Mulan this weekend after the girls went to bed, and unpopular opinion here… The post Latest Trunk Club (what I kept and what went back) appeared first on The Fitnessista.

059: Managing our stress response, reducing inflammation, and tips for longevity with Dr. Jannine Krause

Hi everyone! Thank you so much for your kind words about Bella. I’ve spent the week just taking time to sit in the sadness and heal a bit, and your kind words have helped to carry me through this difficult time. I’ve got a new episode of the podcast live today and I’m chatting with… The post 059: Managing our stress response, reducing inflammation, and tips for longevity with Dr. Jannine Krause appeared first on The Fitnessista.

The Surprising Science of the Benefits of the 5-Minute Walk

The idea of keeping it simple is something that is embraced in almost every area of life — except exercise. Unless a behavior is extreme or challenging, it’s assumed that it won’t work.  Believing this reality is not only likely to lead to injury and burnout, but it’s also a big reason why so many people […] The post The Surprising Science of the Benefits of the 5-Minute Walk appeared first on Born Fitness.

CBD update post (now that I’ve taken it for over a year)

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,… The post CBD update post (now that I’ve taken it for over a year) appeared first on The Fitnessista.

Virtual juice date

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… The post Virtual juice date appeared first on The Fitnessista.

Fall 2020 Capsule Wardrobe

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… The post Fall 2020 Capsule Wardrobe appeared first on The Fitnessista.

How to track your cycle and how to adjust workout intensity throughout the month

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… The post How to track your cycle and how to adjust workout intensity throughout the month appeared first on The Fitnessista.

What Everyone Gets Wrong About Artificial Sweeteners

Are artificial sweeteners bad for you? We get this question all the time. First and foremost, it needs to be said: diet beverages have an undeserved bad reputation. They’ve been blamed for everything from making you gain weight to messing with your hormones. And, study-after-study tries to pardon the beverages without any luck.  Plenty of […] The post What Everyone Gets Wrong About Artificial Sweeteners appeared first on Born Fitness.

Quick Warm-Up Routines That Will Change How You Exercise

Here’s something you won’t hear many trainers admit: A long workout warm-up — you know, the type that asks you to foam roll, stretch, or otherwise activate every muscle imaginable — can backfire. Before you think we’re railing against common advice for the sake of being counterintuitive, we’re not saying warmup exercises are bad. We’re […] The post Quick Warm-Up Routines That Will Change How You Exercise appeared first on Born Fitness.

The Surprising Health and Weight Loss Benefits of the 5-Minute Walk

The idea of keeping it simple is something that is embraced in almost every area of life — except exercise. Unless a behavior is extreme or challenging, it’s assumed that it won’t work.  Believing this reality is not only likely to lead to injury and burnout, but it’s also a big reason why so many people […] The post The Surprising Health and Weight Loss Benefits of the 5-Minute Walk appeared first on Born Fitness.

061: ESS60, supplements, and sleep with Chris Burres

Hi friends! Happy Wednesday! Thank you so much for tuning into the podcast today. I’m chatting with Chris Burres all about ESS60 (which increased lifespan of test subjects by 90 percent), supplements, and sleep. I really enjoyed our conversation – Chris is incredibly knowledgeable and had great energy – and hope you like this episode.… The post 061: ESS60, supplements, and sleep with Chris Burres appeared first on The Fitnessista.

Beautycounter fall holiday 2020 is here!

Sharing some of my favorite gift ideas from the new Beautycounter fall holiday line + a little giveaway 🙂 Read on for the details.  Hi friends! Exciting news: Beautycounter holiday is here!! With everything going on in the world, I have to say I was prettyyyyy pumped when this package arrived on the doorstep. As… The post Beautycounter fall holiday 2020 is here! appeared first on The Fitnessista.

Focus On: CXWORX

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… The post Focus On: CXWORX appeared first on The Fitnessista.

How to Generate New Client Leads with Social Media

Business website up and running—Check!  Selection of your primary social media channels—Check!  Steady content creation—Check!  Those wins may look small on paper, but entrepreneurs know the amount of work that goes into checking all of these off.  

Friday Faves + online personal training is coming

Hi friends. Happy Friday! How was the week? I hope you had a great one. It was a bit of a crazy one over here back into the Pilot’s bananas work schedule and Livi’s distance learning fun, but all is well. I met up with a couple of friends last night for a much-needed wine… The post Friday Faves + online personal training is coming appeared first on The Fitnessista.

25 kid-friendly breakfasts, lunches, and dinners

Sharing 25 meals that my kids will eat, no matter what. It’s always hard to find kid-friendly recipes and home runs, so I’m sharing the goods in this post!  Raise your hand if you’re SO sick of cooking right now. I’ve been in a cooking funk for pretty much all of ‘Rona (and yes, I’ve… The post 25 kid-friendly breakfasts, lunches, and dinners appeared first on The Fitnessista.

Quick and intense 30-minute total body barre (video)

Sharing an all-new barre video today! All you need is a pair of light dumbbells to get a short and spicy total body workout. Hi friends! How’s the day going? I hope you’re enjoying the morning so far. Both kids are at school (a rare treat, I tell ya), so I’m looking forward to crushing… The post Quick and intense 30-minute total body barre (video) appeared first on The Fitnessista.

Review of Superlife + what I learned

Sharing my thoughts and review on Darin Olien’s book Superlife and what I learned.  Hi friends! How’s the morning going? I hope you’re having a great day so far. I apologize for disappearing for a few days – I can’t remember the last time I missed a Friday Faves post. Social media and the world have… The post Review of Superlife + what I learned appeared first on The Fitnessista.

Wedding weekend in Boulder, CO

And why I want to live there 🙂 Hi friends! Happy Wednesday! I hope you’re enjoying the week so far. It’s been a good one over here! Sometimes when we head back from a vacation, I feel drained and like I need to catch up. I really took this past weekend to relax and enjoy… The post Wedding weekend in Boulder, CO appeared first on The Fitnessista.

062: 5 simple ways to cultivate joy and care for yourself during this time

Hi friends! I’ve got a new short episode up on the podcast this morning. I rarely do solo episodes, so please let me know if you enjoyed this one! If you like them, I can post a bit more frequently since it’s just me. 🙂 Resources from the episode: Click here to get 30 days… The post 062: 5 simple ways to cultivate joy and care for yourself during this time appeared first on The Fitnessista.

weekend bday festivities

Hi friends! Happy Wednesday! I hope you’re enjoying the week so far. I feel like I’m finally coming out of a post-celebration and birthday blur. The Pilot turned the big 4-0 on Saturday and P turned 5 on Monday. Since the Pilot was hitting such a milestone birthday, I really tried to brainstorm ways to… The post weekend bday festivities appeared first on The Fitnessista.

Some things about P

– She’s big enough to want to do everything herself, but still wants to be cuddled. She falls asleep in the car driving around and I carry her inside, wondering if that time will be the last – She can do the worm – She loves animals, riding horses, and is convinced she’s a real… The post Some things about P appeared first on The Fitnessista.

5 Top Qualities of Health Coaches

What does it take to be a “good” health coach?  By nature, most health coaches work directly with clients who are looking for support from a professional to implement lifestyle changes that aim to improve their health and wellbeing. 

Meals to take a family with a new baby

Sharing some of my favorite baby meals! These are my favorite meals to take a family with a new baby and something I always look forward to doing for friends and family. I’d love to hear your faves, too, if you’d shout them out in the comments below.  Hi friends! How’s the week treating you?… The post Meals to take a family with a new baby appeared first on The Fitnessista.

Exciting news: Fitnessista Fit Team and Online Personal Training are HERE!

Hi friends! I’m writing with exciting news today: Fitnessista Team and Online Personal Training are here!! Since the early days of the blog, I’ve been flooded with requests for online personal training. I just didn’t know how to scale this – I’ve always wanted to help as many people as possible and I felt like… The post Exciting news: Fitnessista Fit Team and Online Personal Training are HERE! appeared first on The Fitnessista.

063: Organization hacks, budgeting, and meal planning with Kath Younger, RD

Hi friends! Got a new podcast episode up this morning with my friend Kath from Kath Eats Real Food. We’re chatting all about: – How she started her blog – Tips for home organization – Budgeting and finances – Managing digital clutter (<- this is such a tricky one for me!) and so.much.more. This was… The post 063: Organization hacks, budgeting, and meal planning with Kath Younger, RD appeared first on The Fitnessista.

Pumpkin Pie Protein Bowl (gluten-free, vegan)

A delicious and healthy high protein breakfast option that tastes like pumpkin pie! It’s gluten-free, vegan, and an awesome breakfast for busy mornings. Hi friends! How are you? I hope you’re having a lovely morning. I’m really looking forward to shaking my legs out with a hike this afternoon and enjoying Taco Tuesday with the… The post Pumpkin Pie Protein Bowl (gluten-free, vegan) appeared first on The Fitnessista.