Weekly Workout Schedule
Week of 10/1
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Sunday, September 30, 2018
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MY PHOTOGRAPHY REVIEW OF THE IPHONE XS CAMERA
It’s been some 3 years since I wrote one of my most well-read ‘how-to’ posts, entitled Blogging 101; in that article, I focussed on my camera selection as a part of what makes FitnessOnToast so much fun to create, and a way to differentiate your own creative pursuits. Time has moved on, as has technology, and now I have professional-grade photography integrated in my smartphone. After visiting Cupertino for the recent launch of the Apple iPhone XS, I’ve been test-driving one of their golden phones for the past fortnight, and this post is the result of my creative experimentation. Shot almost exclusively on the iPhone XS (all except for the 2 shots of the phone itself), these images were captured around Hampstead Heath in the glorious late-summer British sunshine. Click MORE for a full look at the new Camera capabilities and my full perceptions…
I’ve spent quite some time evaluating the quality of these images with my photographer. We usually shoot on a main rig which has been updated since the ‘Blogging 101’ post, and are currently using a Canon EOS 1DX Mark 2 and an array of their superb L-series lenses. That is an unrivalled, exquisite suite of kit, but it requires an entire suitcase to lug around, weighs as much as a freight train, and leaves a deep score on the shoulder of whoever’s strapped into it! With the notably-more-portable iPhone XS, sure the results are simply not technically comparable because the two devices don’t even pretend to compete in similar categories, but there are material advancements in the ‘mobile photography’ category which have been made here, and must be shared.
The dynamic range is most observable for its improvement, such that highly-exposed daylight backgrounds aren’t blown out with under-exposed subject foregrounds suffering at their expense. There is a balance to the imagery, which typically requires ultra-sophisticated chipsets and plenty of post-processing in the DSLR world, but is nicely adjusted in-camera with the iPhone XS. That’s a user-friendly feature that most people probably won’t ever consider, but it’ll be one fewer problem they notice with their captures – and it’s a significant one too, in my experience of travel photography. I’ll look forward to trying this out on beaches and around highly-exposed landscapes.
Depth of Field – that beautiful blurriness – has ever been a huge differentiator of DSLR imagery. My Canon 50mm F1.2 lens generates such a gorgeous background blur (a.k.a ‘bokeh’) when wide open, that it’s hard to imagine anything getting close. Today however, software can simulate this effect quite convincingly, and in the iPhone XS, the combination of improved dual cameras, and a slider to control (in post processing) the amount of background blur to the desired level, is a big leap forward, to my mind. The new chipset’s Neural Engine makes it possible even around the dreaded ‘frizzy hair zone’, so that almost all the shots we took were highly convincing rivals to a DSLR – but with all the convenience of handbag-sizing.
Colour too seems ultra rich, as does sharpness of imagery; subjects always seem to stand out in the shots we took. In Portrait Mode, the more-tightly-cropped framing simulates the effect achieved by a 50mm prime lens, whilst in wide mode, one can achieve a towering sense of perspective, width or breadth, whilst losing none of the sharpness around the edges. Knowing that I have access to that diversity of capture is reassuring.
For too long, mobile shots have looked (surprisingly) pixellated, but I believe that is a thing of the past – an advancement which means travels armed with just my iPhone are now possible. There is of course no suggestion that it will be replacing my ultra-sophisticated main rig, but for those many occasions when it’s just not feasible to carry the big-rig, there is now a reliable, high-quality solution, which just happens to sit in my pocket all the time. That is a big step forward. Give it a shot…
Faya x
My entire autumnal outfit is by the classically-Swedish brand, Gant, who’s softness of colour palette and softness of cashmere touch I have grown to love over the past 10 years.
_____________
N.B. THIS IS NOT AN ADVERT FOR APPLE, NOR HAVE I RECEIVED MONETARY COMPENSATION FOR THIS REVIEW. I WAS SEEDED WITH AN APPLE IPHONE XS AND AM MAKING THESE ENTHUSIASTIC OBSERVATIONS BECAUSE I HAVE FOUND THEM TO BE TRUE AND VALID. FOR MORE INFORMATION, PLEASE SEE MY DISCLOSURE PAGE HERE.
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Saturday, September 29, 2018
October Calendar Download
Oh hey October! What’s up. You’re here. We’re here. 2019 is side-eyeing up big time. So much left to do and accomplish and experience. Sometimes the calendar can be a real B. The Love Sweat Fitness philosophy is all about planning to succeed. The Hot Body Meal Plan and Hot Body Sweat Guide both give…
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Friday, September 28, 2018
October Phone Wallpaper
3 Life Rules
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Friday Faves
Hey friends! Happy Friday to ya. What’s going on this weekend? We’re meeting up with some friends for dinner, the Greek festival is in town, and I’m filming four (!) new follow-along videos for you with Grant and Katie. I’m thinking an upper body, a lower body, a barre workout, and a total body + HIIT. If there’s anything you’d like to see in future videos please let me know! (We recently did this barre workout and this strength and cardio blast.)
I’d love to hear what you have on the menu this weekend!
It’s time for the weekly Friday Faves party. This is where I share some of my favorite eats, wears, reads and finds from the week, so please shout out any of your faves in the comments section if you’d like to join in the fun.
Random/life:
Girls’ night. We had cooking club this past week and the theme was “All Things Fall.” Shannon’s kitchen island was filled with so many incredible fall foods, including pumpkin meatballs, balsamic pear salad, pumpkin roll, sweet potato salsa and chips, turkey chili, butternut squash soup, and soooo much more.
We drank this spiced sangria and chatted the evening away. It was perfect. I look forward to cooking club every month!
(The wine glass was the size of my face. Olivia Pope would be proud.)
3 pumpkin things I’m loving so much:
– These flourless pumpkin bars. This is what I made for cooking club since I was in a time crunch and a few friends are strictly gluten and dairy-free. (I wanted to make a dessert they could eat!) They were just as amazing as I remembered them. If you’re looking for a quick and healthy pumpkin dessert, this is it!
– Pumpkin candles from Trader Joe’s! The girls and I went into Trader Joe’s for fruit and came out with everything pumpkin that they had + a cinnamon broom because ’tis the season. Praise be that the girls love pumpkin and squash things as much as yours truly. (PS they’re obsessed with the new frozen butternut squash mac n’ cheese. It’s amazing.)
– Pumpkin Pie Perfect Bars. This is probably my very favorite flavor. It was worth the wait and hunt to find them.
The girls snuggled up and fell asleep like this together. They’re the sweetest little sisters.
Food and recipes:
Skinny Dipped almonds. I’m so excited to be partnering with them this year because they’ve quickly became my favorite healthy snack that tastes like dessert.
So many chocolate-covered almonds have a weird waxy coating and way too much of it. These actually taste like real chocolate and the chocolate to almond ratio is perfection. They’re lower in sugar and the different flavors are SO.INSANELY.GOOD. The dark chocolate peanut butter tastes like the best peanut butter cup. You can find them at Target!
I need to try this creamy cauliflower shrimp chowder.
A couple of meal faves from lately:
A quick lunch for low-carb day. This was Trader Joe’s cauliflower rice with veggies (it has bell pepper, scallion, carrots, peas and corn) with chicken thighs, kale, topped with Primal Kitchen Green Goddess dressing. (I order the dressing from Thrive.) It was so satisfying and P ended up requesting a bowl, too.
Read, watch, listen:
And since we’re crying already, watch this, too.
“You are the author of your life.”
Don’t forget to check out this week’s podcast episode with Brittany here!
If Hugh Jackman is in it, we’re going to NYC. (I love him.)
This made me laugh out loud:
(Source)
So much truth and I always think a low pony looks just a little weird on me. This explains it so perfectly.
My latest post for WebMD with over-hyped exercises is here.
Fashion and beauty:
I ordered this top to wear to CJU and it didn’t end up making it on time, but I know I’ll be wearing it through fall and winter. I LOVE that it looks chic and put-together without being too dressy. I want all the colors now.
(With these fun floral hoops!)
Fitness:
This is the last chance to get the Fit Guides for the intro price. They’ll be jumping up to $97 tonight! These workouts are fun, totally new, and a great way to add challenge to your routine + create consistency as we head into the holiday season. Don’t let fitness be one of the things to stress you out. I’ve got 12 weeks of workouts based on your goals and what you like to do, meal plans from an RD, 2 bonus follow-along videos, and our interactive Facebook group to ask questions and get motivation. Take the fitness quiz here and check out all of the available plans here.
Happy Friday, friends!
xo
Gina
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Thursday, September 27, 2018
Fitness Trends for Fall 2018
Plus the cardio I'm LOVING lately
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20-min outdoor HIIT workout
This is a bodyweight HIIT workout you can do at home or at the gym. Get in an awesome sweat with zero equipment!
(Leggings are on sale here! I looooove these ones.)
Hi friends! Happy Thursday! I hope you’re having a wonderful week so far. I feel like this week has flown by and with everything going on, in my brain it’s practically Christmas. I keep having to remind myself to stop getting ahead and just enjoy the present moment, but it can be tricky sometimes. Thankfully, my workouts have been keeping me sane and I’ve been able to stay consistent with Lean Machine strength sessions, Orangetheory, barre, and Peloton here at home. I’m also a huge fan of quick workouts I can bust out when I get in a time bind and the one I’m posting today is perfect for when that happens!
This is a HIIT workout you can do anywhere with your own bodyweight. Now that the weather is cooling down, you could even venture outside! I love workouts like this because they go by so quickly and when I’m finished, I’m covered in sweat and basking in the endorphins. You don’t need a lot of time to get an awesome workout and I find that for something intense like HIIT, 20 minutes is perfect. Next time you’re looking for something fast and furious, this one is for you, boo. (<— I’ve been taking too many of Cody’s classes on Peloton lately. He calls me boo and I really like it for some reason.)
Here’s what the workout looks like:
Form cues and tips:
Rotating burpees: Sit into your squat and bring both hands to the floor, firmly planting your entire hand. Walk or hop back to a plank position (push-up here optional), walk or hop your feet back to your hands, and jump, rotating 180 degrees to face the opposite side, raising your arms overhead. Land with a soft knee and complete a burpee on the opposite side, rotating each time you jump.
Box jumps: Stand about 2 feet behind a sturdy surface you can jump onto, like a bench, plyometric box, or wooden chest. (I’ve also used an ice chest but can’t recommend it. Make sure it’s something that will stay still and not slide or fall over if you jump onto it.) Power through your legs to jump onto the platform, landing with soft knees.
(I used a tree stump because you do what you can haha.)
Step down and repeat. Make sure to exhale on the way up.
High knees: Walk or run in place, bringing your knees up high towards your chest and maintaining a tight core.
Thruster to breakdancer: Sit into your squat and bring both hands to the floor, firmly planting your entire hand. Walk or hop back to a plank position (push-up here optional), walk or hop your feet back to your hands, jump back to plank, then rotate into a breakdancer pose, like so:
Come back into plank, jump forward, jump back, then rotate to the opposite side.
Lateral lunge to jumping lunge: Take a big step out with your left leg so that your foot angles out at 45 degrees. Your right leg stays straight and strong with toes pointed forward. Think about sinking your hips down and back as your keep your core tight and chest lifted. Step back to center and back, into a lunge lunge position, making sure your front knee doesn’t bend in front of the toe and keep your legs parallel to each other—like a train track, not a tightrope. Make sure to land with a soft knee and sink into your lunge before springing up. If the impact is too much, try quick and efficient lunges instead. So you’ll lateral lunge, step back and do 3 jumping lunges, then lateral lunge on the other side.
Plank punch: Make sure that your body is in one straight line from your head, all the way back through your knees or toes (depending on whether you’re modifying). If you’re on your toes, press back through your heels, and no matter what, keep your hips in line with your spine. Tilt your chin away from your chest so your neck stays long, and take some nice deep breaths. punch the space in front of you with one arm. Place the hand back down and alternate sides.
Mountain climbers: Get in plank position with your wrists under your shoulders. Bring one knee towards the elbow on the same side. Move back to plank and switch to the opposite side. For more of a challenge, move as quickly as possible.
Broad jump: Jump forward as far as you can, landing in a low squat. Stand up and rotate, then jump back the way you came. Try to jump a little farther each time!
Low squat jacks: Come into a low plie squat with your knees tracking towards your toes, core tight, and chest lifted. Stay LOW and jump your feet to center. Jump back out to a low squat.
Stay low the entire time and keep your booty down!
Push-up to side plank: Start on your knees or toes, with hands wide and knuckles pressing into the floor. Keep your hips down as you perform your pushup, exhaling on the way up.
As you rise, rotate into a side plank. Push-up then rotate to the opposite side.
You can complete 2 rounds, or 3 rounds if you’re looking for a 30-minute workout. I hope you love it!
xoxo
Gina
Wearing: Zella leggings + Fabletics tank
Photos: Lindsay Colson
Don’t forget that Fit Guide prices jump tomorrow! Grab yours here.
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Wednesday, September 26, 2018
016: Brittany Mullins from Eating Bird Food
Hi friends! Happy Wednesday! I hope you’re having an amazing week so far. Thank you SO much for all of your incredible enthusiasm with the Fit Guides. Don’t forget to sign up before the price jumps on Friday! We’re starting the plans next Monday. <3
I didn’t get the chance to get a post ready for yesterday since Fit Guide stuff was so exciting/busy/crazy in the best way, but I’m back with a brand-new podcast episode for you! I’m so thankful for the incredible blessings this little blog has brought me, and my #1 favorite thing is the ability to connect with women all over the world + the lifelong friends this little blog has brought me. Brittany and I started blogging around the same time and she’s become a real-life friend after the blog world introduced us to each other.
I feel like Brittany is such a perfect example of Healthy In Real Life. You can tell she takes great care of herself – her hair and skin are always glowing – and she lives a balanced, sustainable lifestyle. She enjoys her life with desserts and the fun stuff, but also makes the most gorgeous salads you’ll ever see. She works out but also stresses the importance of rest and self care. She inspires and motivates her audience to love their bodies, which gets cheers from me all the livelong day. I’ve had the pleasure of hanging out with Brittany a handful of times and she’s just as fun and genuine as you’d expect from reading her blog.
In this episode, we’re chatting about all the good stuff:
– How Eating Bird Food got started and when she felt like she could quit her 9-5 to pursue the blog full-time
– The biggest changes she’s seen since the OG blogging days
– Tips for Instagram, especially increasing followers and engagament
– Favorite blogging tools and tips
– The health struggles she’s experienced and what seemed to help the most
– Staple breakfast, lunch and dinner recipes
and her tips for being Healthy In Real Life
Here’s some background info on Brittany:
Brittany is a health coach, certified personal trainer and the woman behind Eating Bird Food, a wellness platform where sheshares recipes, workouts, wellness articles, travel adventures and more. Brittany focuses on living a balanced life throughhealthy habits over dieting. Rather than promoting a specific diet, she strives to show a balanced approach to health with real-food, plant-focused meals that are not only nutritious, but also delicious and satisfying.
Resources from this episode:
Peanut Butter Banana Chia Oatmeal
Get her ebook, Fit With Five here!
Find Brittany at her blog, on Instagram, Facebook, and YouTube!
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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Tuesday, September 25, 2018
The Truth About Acai Bowls: Read this first!
These days, Acai bowls are the hottest thing on the streets.
It’s been called “the healthiest breakfast on the planet” by some news outlets.
The hype machine is operating at full capacity for this South American berry. It’s a superfood that will help you lose weight, extend your lifespan, and help defend your body against aging!
Are these claims true?
Clearly the people marketing acai berries and bowls don’t care – as long as they can hype the crap out of it, there’s money to be made.
Hell, I walked down the street the other day and saw a place named “Acai Ya Later.”
If you’ve been reading Nerd Fitness for a while, it’s no secret I’m a fan of a well done pun, even if they need to mispronounce “acai” to make it work.
Unfortunately, I’m not a fan of bogus health claims, even if there are puns involved!
So today I’m gonna dig into the facts about acai berries, acai bowls, and eternal life from fruit.
No hype.
No acai supplement to sell you. No “superfood” claims.
Just the truth. And funny gifs. Always gifs.
What is an acai berry?
The acai berry is the small purple fruit found on the acai palm.
They come from Brazil and other northern regions of South America. 80% of the berry is actually the seed, which for the most part people don’t eat.
This leaves only about 20% for the flesh and skin of the berry, the stuff people generally do eat.
Why should you care about acai?
Generally, the answer lies in the word “antioxidants”.
I know, “Why the hell do I care about antioxidants?”
Great question.
Antioxidants are substances that fight a process called oxidation.
When your body interacts with too much sunlight, toxins in smoke, air pollution, alcohol, and other challenges, it can create “free radicals,” AKA molecules with an unpaired electron.
And these molecules? They are single and ready to mingle. So when they collide with an electron that’s already paired, they more or less steal it.
Rude.
This molecule then has to steal another electron, and the process continues. You can see how this could get out of hand. While some free radicals are normal, too many in our bodies can indeed lead to cancer [2].
Note that “Free Radicals” are different from “the New Radicals,” a one-hit wonder:
Which brings me back to antioxidants.
Depending on the particular molecule, antioxidants either provide the free radical with an extra electron, or break it down altogether.
The point: antioxidants neutralize free radicals, making them harmless.
That’s why antioxidants are important.
In our quest to get to the bottom of the hype on acai, antioxidants will prove critical. But I want to address an even more important point before we get there.
How do you pronounce “acai”?
We need to talk about how you actually pronounce “acai?” I’ve seen it make all sorts of people tongue tied.
And you want to sound important and all-knowing at your next cocktail party, right?
It’s “”ah-sigh-ee.” Like this:
Often times, when exotic fruit is brought to the West, it’s name is changed so it’s easier to pronounce.
Story time: This happened with the fruit “kiwi,” actually called “Yang-tao” in China. But marketers banked on “kiwi” being easier to say than Yang-tao, pronounced “yahng tou” in English. So they named it after the famous kiwi bird from New Zealand.
And boom, that’s why you know kiwi fruit as “kiwis.”
Such a name swap didn’t happen with acai.
Acai has kept its original Brazilian name, which is why us English speakers trip up pronouncing it[3].
Which is a logical segue to our next section.
Why are acai bowls so popular?
The credit of the acai berry being popular outside of Brazil can be attributed to Ryan and Jeremy Black, two brothers from Southern California.
Together with their friend Ed Nichols they realized the acai berry could have a potential gigantic market in the West.
The Black brothers and Nichols came across acai on a trip to Brazil. The locals encouraged them to try it, proclaiming the health benefits of the berry: an energy boost, kickstarted immunity, and detoxification.
They got HOOKED on these things, and from then on, whenever Ryan, Jeremy, and Ed were in Brazil, they would search for an icy acai bowl.
On one such trip, the Black brothers and Nichols discussed how great it would be to enjoy acai back in the States.
Strange fruit from Brazil with antioxidants?
Exotic, healthy, and easy to make grandiose claims about?
CHA-CHING!!!
And that’s why acai bowls can now be found in every city in America with a punny store name.
What’s in an acai bowl? What are some typical acai bowl recipes?
In Brazil, the acai (in the form of frozen pulp) is generally served in a bowl with granola and bananas. Sometimes a fourth ingredient would be used, the Amazonian fruit guarana, which contains more caffeine than coffee.
Simple enough.
How about here in the states? That’s where acai bowls get cray.
You’ll for sure get acai berries, granola, and banana. And maybe guarana. But how about some of the following:
- Agave
- Apple Juice
- Almond Milk
- Almond Butter
- Blueberries
- Coconut
- Honey
- Mango Juice
- Peanut Butter
- Pomegranate
- Soy Milk
- Strawberries
Pick a handful of the above, mix them in a bowl, and BOOM! Acai bowl.
One thing most ingredients listed or referenced have in common, is they are carbohydrate and/or sugar heavy. Some, like agave and honey, are more or less just sugar.
Which brings me to an important and really fun point:
Fact checking the acai bowl hype
There are a lot of health claims associated to the acai berry. Some of which make my eyebrows raise. Others make me nod approvingly. And one or two that make my soul hurt.
Which is why I’d like to introduce my new favorite Nerd Fitness game, “Liar, Liar, Pants on Fire”:
CLAIM #1: “There are good antioxidants in acai berries.”
REALITY: True!
Acai berries are indeed high in antioxidants[4]. Which is great, for the reasons we talked about earlier. When people talk about the benefits of the acai berry, it more or less comes down to antioxidants.
I support this claim. Now, I will mention just about any berry you pick (blackberry, blueberry, raspberry) is also a great source of antioxidants. But I won’t completely steal the acai berry’s thunder.
PANTS ON FIRE SCORE:
CLAIM #2: “Acai berries are nutrient dense.”
REALITY: Also true!
Acai berries contain as much Vitamin C as blueberries. Plus acai is a great source of Vitamins A, B1, B2, B3 and E. They also contain plenty of minerals like calcium, magnesium, zinc, and copper.
Good stuff there. As a proponent of eating REAL food that are nutrient dense, I would throw acai into that category. An acai berry is REAL food.
PANTS ON FIRE SCORE:
CLAIM #3: “Acai berries aid digestion.”
REALITY: eh, sort of.
Fiber aids digestion. And acai skin and pulp contain fiber. So acai aids digestion?
Sure, that’s true. But it’s not the complete picture. All sort of things contain fiber, like every other berry you’ve ever heard of. Plus, some food like carrots, are more much fibrous than the acai berry.
There is no special acai ingredient to improve digestion. If fiber is what you’re after, an acai berry isn’t a bad decision. But it’s not the single best option.
PANTS ON FIRE SCORE:
CLAIM #4: “Acai has anti-aging powers.”
REALITY: Bollocks! Hogwash!
Antioxidants are a good thing, because keeping your cells healthy and clear of free radicals is important. But are your wrinkles going to smooth out with the help of a berry? Or really, anything shy of botox? Don’t buy into this.
Acai have no special anti-aging magic. If the claim is antioxidants reverse aging, sure, in that they keep cells healthy. But not in the “I’m going to reverse time” way.
PANTS ON FIRE SCORE:
CLAIM #5: “Acai will improve libido.”
REALITY: Poppycock!
Will eating nutritiously lead to improved health? Which will improve how your body functions? Which could include libido? Sure.
Is there a berry out there that will make you awesome in the bedroom? No.
PANTS ON FIRE SCORE:
CLAIM #6: “Acai berries help weight loss.”
REALITY: False.
“Acai is a nutrient-rich source of antioxidants, much like many other fruits, but there is nothing magical about the fruit to cause weight loss.” Thank you David Grotto, RD[5].
Promises like better health, improved libido, and weight loss sell well. That’s why you’ll come across them. But as the saying goes, if it sounds too good to be true, it probably is.
Naturally, the idea that a berry will make you lose weight is silly. It depends on what else you are consuming, and in what quantities, in addition to the acai berry. I’m going to cover this more extensively below.
PANTS ON FIRE SCORE:
Can I lose weight eating acai bowls?
Maybe!
It truly depends on how you used to eat and what else you eat every day.
To help paint this picture, let’s talk about the carbohydrates and sugars in an acai bowl.
Let’s start with the traditional acai bowl: acai puree, granola, and some banana. That will run about 355 calories, including 50 grams of carbohydrates, with 18 grams of those being sugar.
For comparison, the average bagel from a deli will have about 350 calories and 50 grams of carbs.
And that’s just a traditional bowl: what about the Americanized versions?
Acai puree often has sugar added to it, since the acai berry itself isn’t too sweet. Plus, an acai place might also pour things like honey and agave into the bowl. And don’t forget fruit contains quite a bit of sugar.
When you add it all up, it becomes a lot.
Let’s analyze the 12 oz. Acai Berry Bowl from “Juice It Up”: acai puree, a strawberry juice blend, actual strawberries, blueberries, and guarana. This rakes up:
- 340 calories
- 66 grams of carbohydrates
- 60 grams of sugar (more than a can of Coke!)
If you called this meal a “carb bomb” or “sugar bomb,” I wouldn’t disagree with you. And none of this factors in additional toppings like coconut flakes or granola.
You can see how all of this adds up quickly. Acai bowls with over 90 grams of sugar are not unheard of.
That’s why I cringe when I read the Huffington Post’s article that acai bowls are the world’s healthiest breakfast[6]. I have no problem if you eat an acai bowl for breakfast.
But don’t let the good attributes of a South American berry distract you. Carbs, calories, and sugar don’t count less just because there are antioxidants present.
Eating a pile of pureed carbs, topped with carbs, and sprinkled with carbs, might be only a slightly better decision than a bowl of Lucky Charms.
All of this to say: be smart and learn about what you’re eating! Know the caloric, carbohydrate and sugar makeup of the food you eat, even if it’s “super.”
What’s a better plan for breakfast?
If you are going to eat breakfast, shift your focus from a pile of carbs to something loaded with protein and healthy fat. It’ll help fill you up in a more calorically-efficient manner, provide your muscles with rebuilding fuel, and not spike your insulin levels like sugar/carbs can do[7].
Eggs are a breakfast staple that Team Nerd Fitness wholly endorses. You can read our five favorite quick recipes here.
If you need some other examples for meal ideas, check out our post on 10 meals that can be made in 10 minutes.
But that’s only if you actually want to eat breakfast. You can also…
SKIP BREAKFAST. Some people forgo breakfast all together! Like me. It’s called intermittent fasting. It lets you make one less meal decision for the day, you’re less likely to overeat in a day, and it can help manage your insulin levels.
So start with protein in the morning. Or skip breakfast. But personally I wouldn’t start with a bucket of sugar in puree form if I was trying to lose weight.
Bummed out that your superfood breakfast isn’t that super? I hear ya. There’s nothing worse than TRYING to be healthy and discovering the food you thought was helping you lose weight is actually making things worse! Crap. Fun fact: I used to eat tons of granola bars and thought they were healthy (nope, carb and sugar bombs – might as well have been a Snickers!)
So whether it’s making sense of healthy breakfasts, learning how to eat better the rest of the day, or even just having an accountability partner to check in with, Nerd Fitness has helped thousands.
If you are looking for a personal coach that will help you stay accountable without judgement, help guide you to make better food choices, and get you results results that stick, check out our uber popular 1-on-1 online coaching program!
It’s kind of like having Yoda in your pocket (through your phone, not the Force…yet).
If this sounds like something that could help you, schedule a free call! You can talk to our team to see if we’re a good fit for each other! Click the image below to schedule now.
Be wary of anything called a superfood!
If you ever read anything about a “superfood,” let this act as a public service announcement.
Be skeptical. Marketers love this term because it’s not defined, regulated, or provable. Meaning it can be used at whim to sell whatever to desperate folks trying to lose weight with zero repercussions
BOOOOO!
The acai is a well hyped piece of fruit thanks to a serious marketing engine and lots of money at stake.
Like most berries, it has good antioxidants and nutrients. Good stuff.
And If you like the taste and want to treat yo self? Occasionally, hell yeah.
Should you eat one everyday for breakfast? Especially smothered in granola, drizzled with honey, and topped with more carbs/sugar?
There’s likely a better option if you’re not seeing success and losing weight. Here’s our advice on healthy eating for weight loss.
Don’t let headlines and hype distract you from what’s really going on. Tons of calories and sugar in the AM is a bad strategy if you’re trying to lose weight.
What do you think? Am I being too harsh on acai? Or does this berry deserve to have some of its hype squashed. Let me know in the comments.
Also, do you have any other “superfoods” you want us to take on in future “Liar, Liar Pants on Fire” posts?
-Steve, who is definitely NOT hiding from Brazilian acai marketing companies in my apartment closet, so don’t bother looking there.
PS: If this article has you flipped upside down, and now you don’t know WHAT to eat, in addition to our 1-on-1 Coaching program, we also have a free 10-level Nutrition Blueprint you can download for free! Print it out, hang it on your fridge, and start making better food choices today.
You can get yours fo’ free when you sign up in the box below:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
- Follow our 10-level nutrition system at your own pace
- What you need to know about weight loss and healthy eating
- 3 Simple rules we follow every day to stay on target
ALL Photos Sources can be found in this footnote here[8]
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Pumpkin Breakfast Quinoa – GF/DF/Vegan
My fave fall breakfast
The post Pumpkin Breakfast Quinoa – GF/DF/Vegan appeared first on Love Sweat Fitness.
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Monday, September 24, 2018
My Healthy Fall Morning Routine
Easy hacks for the busiest of babes.
The post My Healthy Fall Morning Routine appeared first on Love Sweat Fitness.
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New Fit Guides are HERE! (customized workout plans based on your goals)
Hi friends! I’ve been waiting for this day for the past few months! They’re finally here:
New Fit Guides are available (choose from 6!) and they’re better than ever.
When I first released the Fit Guides, it was on a subscription basis. The feedback was incredible and everyone seemed to love the plans. The Facebook group was bumping with testimonials from women who felt stronger, more empowered on their fitness journey, and were crushing their personal goals.
When I saw a subscription cancelation notice, I’d usually send a quick email to see if there was any feedback they could share so I could make the plans better.
The major reason:
It was a subscription.
I totally get it. I’m particular about subscriptions, too, and so often, I’d rather pay once and enjoy than have to continue to pay monthly.
So that was a huge change that I made. You pay once, and you get everything:
– 12 weeks of customized workouts to suit your goals and preferences
– 4 weeks of meal plans and grocery lists from a Registered Dietitian (Kim! She is SO amazing at fueling athletes and providing healthy, sustainable meal plans as you work towards your goals)
– 2 bonus follow-along workout videos: HIIT + Strength and Pure HIIT
– Cardio guidelines with extra cardio workouts to do at home or the gym
When you purchase a Fit Guide, you have 5 options to choose from: Benchmark Babe, Cardio Queen, Lean Machine, Fitness Freak, and Home Workout Warrior. (Early postpartum mamas will be referred to my post baby bod plan, which is a safe, effective way to get back in the fitness game after giving birth. Post baby bod advanced is for those who want to take it to the next level.)
How do you choose which plan is for you?
You can take this free and fun quiz to see what I’d suggest! You aren’t obligated to purchase your quiz result and can choose from any Fit Guide you’d like. If you’re torn between plans, please leave a comment or send me an email and I’ll help you decide.
Why did I create these plans?
There are a ton of fitness plans in the internet sea, but they’re designed for one person. One type of exerciser, one type of goal, one type of training style. They don’t take into account personal goals and preferences, but instead loop everything into a general plan or category. Of course, sharing fitness is a GREAT thing, but I thought that there has to be a better way to customize workout plans.
I really wanted to create something different, and something that would cater to the various goals and likes/dislikes that are out there.
For SO long, I received requests to do online personal training. It’s something I’d love to do, but I’d much rather be able to help a lot of people instead of like 5 a month. It’s something I’ve been trying to figure out since I started the blog, so in order to help as many people as possible, I categorized the 6 most common types of clients I train:
– The Benchmark Babe (working to get started or back in the fitness game. They’re setting their benchmark for success!)
– Cardio Queen (the cardio junkie who loves the sweat and endorphins of cardio but may be lacking the fitness front)
– The Lean Machine (the strength training maven who likes to follow a structured muscle split and has goals to increase lean muscle)
– The Fitness Freak (those who love all the classes and all of the fitness equipment! The more variety, the better)
– The Home Workout Warrior (the ones who get in their fitness hustle at home. They’re dedicated to their goals, but may need some more structure or variety)
– The early postpartum mama, who wants to get back her fitness levels without compromising the healing process post-birth
These are also the types of clients I LOVE TO TRAIN. I truly enjoy creating fitness plans and have been doing it for a long time. There’s a lot of art and science that went into the design and structure of each plan. They’re not something I just threw together; each one was created with purpose (and so much love!). They’re like my lil fitness plan babies.
Here’s what our first round of Fit Guide ladies had to say:
Some of the amazing results:
And as a Fit Guide tester myself – I do Lean Machine or Fitness Freak workouts almost every time I strength train – along with more focused nutrition, they’ve changed my body. I feel stronger, leaner, and these solid workouts (in addition to eating more carbs and protein) have me feeling so much more energized.
Who these plans are for:
– Those who are looking for structure and guidance, especially as we head into the busy holiday season. It’s so much easier to stay committed and motivated when you have a plan in place (and someone cheering you on!)
– Those who are comfortable strength training and can execute movements on their own with proper form. We have a comprehensive exercise gallery here and I’m always adding new workout moves! As always, please check with a doctor before making any fitness changes.
– Those who want a personal trainer without the extra time requirement and expense. For the cost of less than 2 personal training sessions, you get 12 weeks worth of workouts, tools, and motivation
– Those who have hit a plateau and are looking to shake things up, take fitness to the next level and accomplish new goals
Who these plans are NOT for:
– Those who don’t like to strength train on their own or purely take fitness classes
– Those who are happy doing their own thing
Take your free fitness quiz here and check out the plans here! The price will jump this weekend to $97, so now’s the time to get dibs on your spot.
We’ll be starting the workouts on Monday of next week so I hope you’ll join in the fun.
xoxo
Gina
Congrats to the winner of the Fit Guides sneaky giveaway: Hillary! (Check your email for your access code today)
The post New Fit Guides are HERE! (customized workout plans based on your goals) appeared first on The Fitnessista.
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