Re-posting this workout today for Halloween! Hope you have a happy and safe holiday and I’ll be back in the morning with Friday Faves. Grab your gourds and work out with me.
Hey friends! How are ya? Thank you so much for your wonderful comments on the Family page yesterday. It was definitely an interesting day. The full moon was in full.swing around here, and I’m so looking forward to the weekend. We had a surprise roadtrip planned, but the potential hurricane may be crushing our plans so we shall see. I thought we were done with hurricane and tropical storm-type things…
Can we please talk about fall TV?? I used to not really be much of a TV fan, until my surgery. After watching hours upon hours of Netflix and trashy TV shows I was like, “Waaaaait. This is awesome.” I’ve gotten back into my productive ways, but I was stoked when The Voice and This Is Us came back. What are your fave fall shows that are back right now?
As the weather cools down and fall TV coerces us into parking on the couch each night, it can be really tempting to stay home instead of hitting the gym. This when we can get a little creative! Who has one of these things lying around?
I like to say that you can use anything for resistance: wine bottles, gallons of water, cans, pumpkins. You do what you need to do.
Here’s a little festive workout I put together using a rather large pumpkin from a roadside stand. The hilarious part is that I was walking around picking up all of the pumpkins to see if I could easily press it overhead for this workout, and this was the smallest one they had.
Here’s what this Halloween workout looks like: (As always, talk with a doc before making any fitness changes. Honor your body and modify as needed.)
Pumpkin Workout Form Cues
Lunge and curl: Take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. As you rise from your lunge, complete a biceps curl using the pumpkin (squeeze your biceps and exhale as you curl. That’s one rep.
Pumpkin press: Exhale as you press the pumpkin up overhead, and inhale to lower it back down to your chest with control.
Lunge and overhead triceps extension: Take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. As you rise from your lunge, complete a triceps extension using the pumpkin (use your triceps to straighten your arm as much as possible before bending and lowering back down). Make sure to keep your elbows framing your face, and arms close to your head.
Single-leg pumpkin row: Hold the pumpkin with both hands, and tap one leg behind you. You can keep it here, with the weight in your front foot as you tilt forward, bringing the pumpkin just below the knees. For more advanced variations, you can float this top foot off the floor. Make sure to keep hips parallel to the floor. Exhale as you squeeze between your shoulder blades, and bend your arms (elbows stay narrow) to bring the pumpkin back towards your belly. Straighten the arms with control. Complete all reps on one side before switching to the opposite side.
Woodchop: Be sure that you are rotating at your ankle to protect your knees as you twist. As the pumpkin comes up, exhale. Complete 10 on one side before switching to the opposite side.
Gourd curl: You’ll start on your back with your feet in on the pumpkin, toes pointing up. Exhale to lift your hips off the floor, keeping your shoulders grounded into the floor. Take an inhale, and then exhale to bring your heels towards your glutes, rolling the pumpkin towards your booty. Keeping the hips lifted, extend the legs back out. That’s one rep.
Weighted sit-up: Hold the pumpkin at your chest as you lie onto your back and bend both knees to place your feet flat on the floor. Exhale to sit up, keeping your back straight and your belly button pulled in. (Avoid letting the stomach muscles push out!) For a great modification, especially if you have Diastasis Recti, check out this post.
Plank: 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. You can do this with your hands on the pumpkin, or your feet on the pumpkin. Modify by placing your knees on the floor, and keep your hips in line with your torso.
Please let me know if you give it a try!
After we finish our workout, we can put our boots and sweaters back on (jk it’s like 80 degrees) and go out for pumpkin spice lattes. Maybe Target, if we have time.
It’s a lot to cover. And we only have something like four minutes to do it![1]
Let’s get started.
What is Tabata Training?
“Tabata” comes from Dr. Izumi Tabata, a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya.Tabata developed an extreme form of High Intensity Interval Training (HIIT), which can already be pretty extreme.
Let’s back up there a minute, because you may be asking, “What is HIIT, Steve-a-rino”?
HIIT is a form of interval training. It’s a sequence of intense exercise followed by a short pause to rest, then back to intense exercise, and then back to rest. Annnnnnd repeat!
In other words, doing sprints…
Then walking…
Then back to sprints.
Alternating back and forth for roughly ten minutes. This would be an example of High Intensity Interval Training.
Dr. Tabata wanted to see just how short, and how intense, the interval training could be to observe measurable gains.
The doctor designed a training where participants gave their maximum effort for 20 seconds, then 10 seconds for rest. They repeated this cycle for four minutes – in other words, eight 30-second cycles. That in a nutshell is a Tabata exercise.
Brutal, but potentially very effective for improving cardiovascular health and endurance.
Let’s dig into the study itself and the results!
HOW Does Tabata Training Work?
Dr. Tabata tested his routine on two groups of athletes[3]. Five days a week, for six weeks, they were prescribed the following routines:
For all five days, Group 1pedaled a stationary bike for an hour at 70% capacity.
For the first four days, Group 2did eight intervals on the bike using the Tabata principle (sprint for 20 seconds, rest for 10, repeat). On the last and fifth day, they did a 30 minute “moderate” ride, followed by an extra two minutes of Tabata sprints.
How’d the results go?
Group 1 strictly increased their maximum aerobic capacity by 9.5% (how long you can run). However, the second group crushed it.
Group 2 not only increased their aerobic capacity by 14%, but they also increased their anaerobic capacity (how long you can run at maximum effort) by 28%!
Said another way: after the experiment, the Tabata training group increased their ability to bike for longer, and harder, compared to the group who trained with regular cardio.
The amazing thing to consider is the time dedicated:
Group 1 worked out for 300 minutes a week.
Group 2 worked out for only 88 minutes (they did a 10 minute warm up prior to their intervals, which we’ll talk about shortly).
More results in less time? As a lazy nerd who also wants to look good, sign me up!
The experiment left Dr. Tabata with the belief that six to eight very hard 20-second intervals with 10-second rest periods may be one of the best possible training protocols when it comes to efficiency.
“Never train for more than 4 minutes, great! Back to the couch for me. Thanks Steve!”
Hold your horses there, partner.
For starters, what are you even doing with horses while reading this article?
Secondly, I need to mention this: Tabata developed and tested his protocol on Olympic athletes (skaters, specifically) with one specific type of exercise.
These folks are some of the top of the top when it comes to fitness. And the Tabata workout left them physically exhausted.
So, what if you’re not an Olympic athlete?
Can you still receive a lot of benefits from training in this style?
It’s worth giving it a chance.
The big point I want to make: “intense exercise” is purely subjective.
“Sprint” doesn’t have to mean ALL OUT SPRINT. If you are very out of shape and training for your first 5K, then your “sprint for 20 seconds” might be a VERY light jog.
And that’s perfectly okay.
The goal is to push yourself outside of your comfort zone for 20 seconds at a time, before resting for 10 seconds, and repeating. Everybody’s “comfort zone” is different. Which means everybody can challenge themselves.
We’ll touch on this again later.
For now, let’s chat about some practical ways to start Tabata training.
What is a Tabata Workout? (How to do Tabata Sprints)
You’ve got a lot of options for a Tabata workout, but you can’t do any Tabata training if you get hurt or end up collapsed on the ground, right!?
So no matter which one you pick, please always start with a 5-10 minute warm-up! You want your heart rate up and muscles loose so you don’t hurt yourself. Tabata himself made sure his athletes warmed up before going all out.
And then after you’re done, cool down! Your heart will be racing and your muscles will be twitching. You need to bring them back to down to normal levels. So go for a slow walk. Do some stretches or some yoga. Bust out that foam roller.
Deal? Deal.
Here are my favorite types of Tabata training:
Sprints. Simple enough. Sprint for 20 seconds, rest for 10. Sprint for 20, rest for 10. This is tough to do without a partner yelling out your times. Personally, I run with a stopwatch with big numbers and glance at it around 20 seconds to make sure I stay on time.
Elliptical Machine. Less wear and tear on your joints, but tougher to go “all-out” because it can only go so fast. Crank the resistance all the way up if you can handle it.
Rowing Machine. This was the exercise of choice to shred pounds for Gerard Butler (King Leonidas in 300)
Stationary Bike. It’s a bike. Pedal like hell. This is what Tabata used with his athletes.
Jump Rope. Grab a jump rope, and go as quickly as possible following the Tabata protocol. Guaranteed to leave you jumping up and down like a little kid in a puddle…of sweat. Nasty. Effective.
Cardio workouts are generally the recommended type of exercise for Tabata. In theory, it’s pretty easy to rev up your effort to the max when doing sprints or biking.
That’s why they are popular for Tabata.
However, I want to note that all sorts of other exercises can offer a full-body workout when doing Tabata.
Consider these forAdvanced Tabata Workouts, especially if you’re looking to build more than just endurance or cardiovascular health:
Squat Thrusters. Start by standing tall. You then want to squat down and explode your legs back into a plank position (top of a push-up). Then bring your legs forward to a squat position and jump up! Like so:
Push-Ups. Make sure you do your push-ups correctly! It pains me to see so many people with improper form at the gym. Think of your body as one giant straight line. Also, if you need to start on your knees, that’s okely-dokely. A knee push-up is WAY better than no push-up. Want a video to get started? Of course you do:
Burpees. A burpee is kind of like a squat thruster, but with a push-up included! Extra credit! Start just like you would with a squat thruster, but when you’re at the top of your push-up, go all the way down and back up. When your back at the top, bring your legs up to a squat and then jump. Like this:
Pull-Ups. (Read this if you can’t do a pull-up yet).My favorite exercise. Start with your hands shoulder width apart on your chosen bar. As you lift, focus on pinching your shoulder blades down and back. Once at the top, lower yourself slowly. We’ll walk you through it here:
For all the above, try and follow the Tabata protocol the best you can. For 20 seconds, do as many burpees as possible while keeping perfect form. Then give yourself 10 seconds to catch your breath before jumping into more burpees. Follow the same cadence for any of the more advanced moves.
Hang in there.
Four minutes will go quick! Here’s Everclear’s “I Will Buy You a New Life,” which is almost exactly four minutes long, and is the most obscure reason I could work this wonderful band from my youth into this article:
When you’re done with your Tabata routine, record your results (once your hands stop shaking), and next time around – try to beat your score for total reps!
In a moment we’ll chat about some resources so you don’t have to count in your head. Or coordinate your workout to pop songs.
First I quickly want to mention that our coaches build HIIT workouts,like Tabata, for busy people just like you. Whether you only have time to workout at home or if you want to make the most of your gym visit, our coaches can help!
Tabata Timer Recommendations
A timer is useful for doing Tabata – especially if you’re running and aren’t able to look at a screen to see the time remaining for each segment.
As previously mentioned, you can rock an old school stopwatch like a boss, or you can get a bit more technologically advanced.
This is the dawning of the age of aquariusapps, so download one of the following and use it to track your Tabata workouts:
Runtastic. Don’t let the name fool you, this free app is for more than just running. You can customize for many different interval workouts, including Tabata. And the interface looks slick.
Seconds.It’s free and customizable to Tabata and other forms of HIIT. It can also integrate with your music, which is pretty sweet.
Tabata Stopwatch Pro.This app is specifically designed for Tabata. And it shows. The display can be seen from far away, useful for burpees or squat thrusters. Also, it’s free.
Tabata Timer for HIIT.This app is one of the best reviewed on the market. Which is awesome, considering it too is free. It can also track your weight, BMI and daily workout history. Plus, the trumpet sound effect found in the app is hilarious.
TABATACH.I’ll be honest, I just really like the name of this one. Makes me giggle.
We’ve gone over some tools to help you during a Tabata workout. I want to make an important point about Tabata training before we get too ahead of ourselves.
Mistakes to Avoid When Doing Tabata Training
You might hear that it’s actually extremely difficult to dotrueTabata training.Tabata ran his experiment with Olympic athletes, who were able to reach a crazy amount of oxygen utilization, 170% VO2max.
For a normal person to get anywhere close would probably make them vomit from extreme exertion.
Worry about getting started first. Deal with getting better next.
Studies have replicated Tabata’s results with subjects who were “recreationally active” and did exercises such as burpees and squat thrusters[4]. So claims of not doing “true Tabata” miss the point.
Tabata himself has stated as such by explaining it’s the effort of going to one’s physical max, which is critical for the benefits of Tabata training[5]. Don’t worry about VO2max. If you try a Tabata program, the importance is going hard for YOU. We’re not going to worry about VO2max – we’re gonna worry about challenging ourselves.
This means if you need to do “Tabata” in a way that is just walking faster vs walking slower, it’s a start!
We all start somewhere, and it begins with taking the first step.
Still overwhelmed and need help on taking your first step?
Don’t beat yourself up, we can help!
One of the reasons we created our 1-on-1 coaching program is to make exercise less scary for busy people like you. We can help you get started with interval training, strength training, or help you find something else without a stopwatch that might be a better fit for you.
Will Tabata help me lose weight?
Maybe!
Exercise is important for cardiovascular health and overall wellness.However, to ALSO lose weight, you need to focus on what you eat.
That means your nutrition is80-90% of the battlein the war for weight loss. If you get most of your food via drive-thru, you don’t like veggies, or you’re just not quite sure how to fix your nutrition, I hear ya.
The other 10-20% of the battle for weight loss? It’s exercise.So if you’re already eating well, a Tabata or HIIT style workout would be a great tool. It’s not hard to find studies of HIIT helping with fat loss[6].
It’s one of the reasons interval training has become a staple in the fitness community.
Another beauty of Tabata: it only takes 4ish minutes, and ANYBODY can find 4 minutes in the day to get a quick workout in.
The REAL benefits of Tabata training comes from the fact that training for 4 minutes can:
Help you keep momentum. If you’re trying to stay consistent with your workouts during a hectic week, 4 minutes is better than no minutes!
Assist with thinking “I am exercising to be healthy, so I need to continue eating well.” I personally eat better on days when I exercise because I know how important nutrition is for overall health.
Be done anytime, anywhere. It’s snowing out, your kid is sick, and you don’t have any gym equipment? Great – you still have the time (4 minutes), space (anywhere), and the equipment (nothing) to pick an exercise above and go for 4 minutes.
If the idea of Tabata or HIIT freaks you out and you’re afraid you’ll hurt yourself, check out our Beginner Bodyweight Workout for a great alternative to begin.
If you are looking to develop more endurance and cardiovascular health, check out our Couch to 5K write-up and start there.
The most important thing: get moving, and course correct along the way. The best workout program is the workout you actually stick with. Tabata said as much himself with “Any exercise is beneficial.” That’s why he encouraged readers on Reddit to train in a way that is sustainable[7].
Pushing yourself to run faster, or to do one extra push-up, or to lift one more pound…that’s where the real change starts to happen!
YOUR MISSION: Try a simple and safe Tabata protocol during your next workout.
Go to a park (or hop on a bike at the gym) and practice varying your speed by walking, running, jogging, etc, to get warmed up.
Then, after you’ve gotten comfortable, bust out your timer. Start doing a HIIT protocol (alternating periods of fast and slow), or go full Tabata for 4 minutes if you’re feeling adventurous.
Feel free to stop if you feel yourself pushing too far, or scale the intensity way back. Push yourself, but leave some in the tank to make sure you can still walk tomorrow!
The most important thing is that you try a Tabata workout!You can always course correct later.
Want a little more help getting going? A little nudge out of the door?
You seem like a nice person, so I’ll share with you our best suggestions for next steps:
1) If you want step-by-step guidance, a custom HIIT program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:
2) Good at following instructions? Check out our self-paced online course, the Nerd Fitness Academy.
The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and a supportive community.
3) Join the Rebellion!We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide,Strength Training 101: Everything You Need to Know. It’ll help you start incorporating a Tabata workout into your training.
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
Alright, enough from me. Now it’s your turn:
Do you do Tabata training?
Sprinting or some other form of a Tabata workout?
Any other tips or recommendations for HIIT?
Let us know in the comments!
On my mark…
Get set…
Go!
-Steve
PS:
Make sure you check out the rest of our content on Interval Training:
Not really. Just a little Tabata humor here. Don’t worry, the jokes will only get worse from here.
Read Tabata’s landmark study “Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max” to reallygeek out.” Source, American College of Sports Medicine.
Tabata’s landmark study can be read in detail right here.
Check out one such study from Applied Physiology, Nutrition, and Metabolism right here.
In today’s episode, I’m chatting all about sugar cravings and how I deal with them, especially during the holiday season.
Short transcript:
During the holidays, it’s pretty much an avalanche of sugary treats. I think it’s important to note that the holidays can’t derail your fitness and nutrition progress. Focus on the healthy habits that make you feel good, enjoy the holidays, and give yourself grace. I thought for today I’d talk about sugar cravings, especially since Halloween is tomorrow and from now until New Year’s, there’s a chance that some type of dessert will be staring at you in the face for the next three months. Let’s chat about sugar cravings, why sometimes they’re more prevalent and intense than others, and what I do when I’m constantly craving sweet treats.
Here’s what happens to your brain when you consume sugar:
Sugar affects your dopamine response, which is your brain’s reward system. Frequent consumption of sugar affects the gene expression and availability of dopamine receptors in the brain. Over time, it takes more and more sugar to attain the same level of sugar high in the brain, which causes you to crave more. Rodents in studies exhibited the same response to sugar that they did to addictive drugs, like heroin and cocaine. They also exhibited intense withdrawal symptoms when their access to sugar was removed, like teeth chattering, head shaking, and paw tremors. (Source.)
When you’re constantly exposed to sugar, you will crave it more and more often. It’s also added to everything, whether it’s being used as a preservative or to improve taste (like in pasta sauce!).
Here’s what I do if I feel like I’m craving sugar more often than usual:
– I try to assess if I’m overtired, hungry, or dehydrated. These three things usually cause me to turn into a bit of a sugar monster because I’m seeking cheap energy. When I have a ton of sugar, I feel energized for about a half hour and then crash hard. If I’m sleep deprived, I go to bed a little earlier that night. If I haven’t had a real meal in a bit, I make myself something nutritious to eat before diving into the chocolate chip bag.
– I also assess my stress levels. The dopamine response from sugar can provide relief when you’re feeling anxious or stressed. If I know I’m more stressed out than usual, I’ll take a little CBD, meditate for 5 minutes, or spend some time outside with the girls.
– I focus on more balance in my meals. Sugar cravings are usually a good clue that your diet isn’t macro-balanced. Each meal and snack should contain a mix of protein, fats, and carbs. This combination is going to stabilize blood sugar and help prevent sugar cravings. I think it’s important to have some type of carb with most meals, even if it’s a vegetable or fruit based carb for satiety.
– Once or twice a year, I cut out processed sugary foods cold turkey for about a month. This helps to reset my cravings. I know it’s usually time for a reset when fruit doesn’t taste sweet to me. If biting into an apple tastes like water, I know it’s time for a little reset. I’m not super strict about it – like I still have dates, honey and maple syrup – but I do avoid processed sugary treats like cakes, cookies, and brownies.
– I eat it and enjoy it! If I eat a dessert, I want it to be worth my while! I focus on things that look indulgent and exciting. Store-bought stuff doesn’t usually do the trick for me. If I find myself truly craving something, like a pizookie from Oregano’s, nothing but a true pizookie is going to quell the beast. I’m a huge believer that deprivation leads to binging. If you want something, eat it and enjoy every bite! Then move on with your life.
– My thoughts on healthified sweet treats: I think they’re awesome for more frequent treats. If you’re the type of person who wants a brownie every single day, I think having a sweet potato brownie on a regular basis is a healthier choice than a Duncan Hinds brownie or one from the local bakery because you’re getting bonus nutrients, like healthy fats and fiber. I’m a huge believer in balance, and absolutely think that sweet treats can and should be a part of your life. If there are healthy treats you like to have on hand, especially if you’re the type of person who likes a sweet bite after meals, there are so many amazing options out there, made with whole ingredients and less refined flours and sugars.
Click here to get 21 days of Les Mills on Demand for FREE. This is the perfect way to try new workouts during the busy holiday season, especially if you’re traveling or your schedule changes. The instructors are amazing and there’s so much variety to choose from.
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.
Oh hello there. I feel like I’m coming out from a cloud of partying and planning all week long! It feels weird to be back in real-life mode.
We celebrated the Pilot’s birthday, went to Trunk or Treat, and the following night was P’s birthday party at Pump It Up with all of her little friends from school. She requested a Frozen theme, and my friend Amy one again made the most gorgeous cake. Can you believe it tasted even better than it looked?
(The mountain LIT UP! She also made Liv’s Toy Story birthday cake and Meg’s baby shower cake. Her designs are insanely gorgeous and the cake itself tastes like a dream. If you’re in Tucson, hit her up if you’re looking for a special occasion cake or cupcakes!)
The kids arrived, jumped their little hearts out, and they also did a balloon drop – 100 balloons were dropped from the ceiling. They went crazy!
We hired a glitter tattoo artist to do glitter tattoos for the kiddos,
and ate pizza, wings, veggie tray, popcorn, cake, ice cream, and cupcakes.
The lil treat bags:
(I wanted to play off the “Do You Wanna Build a Snowman?” song and ordered these melting snowman kits for each kid. I also added some candy and a Frozen slap bracelet to each bag. Easy peasy.)
The birthday girl herself:
Everyone had a great time, but we decided Pump It Up isn’t our favorite birthday party spot. (I think we like Get Air much better. Get Air lets you bring in whatever food and drinks you’d like, and Pump It Up forces you to order from a limited menu that they mark up and order from Domino’s. I totally get that it’s how they make money, but it’s kind of a bummer to have a party and not be able to bring in food or even order what you’d like. They were also super regimented about weird things – like some kids came out of the room to get glitter tattoos and they didn’t let them go back in, even though they still had 10 minutes of jump time left – and it was kind of a buzzkill if that makes sense.) For Liv’s party, we’ll prob scope out other options, especially since a couple of fun new kids’ spots have opened.
The partying continued through the rest of the weekend! P’s birthday was Saturday, so we all went to Prep and Pastry for brunch after dance class,
(when your Bloody Mary has an appetizer as a garnish)
and later that night, everyone came over for dinner and pumpkin carving.
The Pilot wins the prize for best pumpkin. He did the guy shrugging emoji.
One of my favorite things in the world is having everyone over at our house, hanging out, eating, and the cousins all running around. The Pilot asked what I wanted to do for my bday (it’s in November) and I said, “This. Food, drinks, cake, and the fam.” That’s all you really need, right?
HIIT Bootcamp started this week and I’ve loved seeing everyone’s check-ins on social. It’s going to be a great 4 weeks.. and I’m excited for a little group motivation this time of year.
Hope your week is off to a lovely start and I’ll see ya soon! Thanks for checking in today. <3
We’re so excited about our hydration challenge, and can’t wait for you to see the amazing benefits that staying on top of your water intake can have on your body, complexion, metabolism, focus… and pretty much everything else! If you know me, drinking enough water is usually not an issue – I’m a chugger -But,…
This post is sponsored by Equilibria Women but the opinions are my own. Click here or enter the code FITNESSISTA at checkout to get 15% off.
I’ve struggled with anxiety my entire life. It’s varied from the small amount of anxiety that elevates my heart rate yet keeps me productive and on-task, to the debilitating, room is spinning, struggling-to-breathe variety. Over the past handful of years, I’ve found some things that have helped dramatically with my anxiety and thought I’d share them in today’s post:
1) Prioritizing sleep. I’ve noticed that when I’m sleep-deprived, everything feels worse. I’m obviously more tired, but also more hangry, stressed, and anxious. It’s no wonder that I felt my anxiety ramp up after we had kids, not only because there was so much more to be worried about -you’re keeping additional humans alive! and you love them so.dang.much – but because our sleep went down the drain. Now that the kids are sleeping and the adults are sleeping, I feel remarkably better.
2) Daily meditation. I try to meditate every day, even if it’s just for 5 minutes before bed. (Ideally I like to meditate for 7-15 minutes before getting started on work for the day.) I use the Calm App on my phone, which has a ton of different options to choose from. I especially love the sleep meditations and often crash out before they’re over. On the same note, it’s made a huge difference to add yoga back into my routine. Yoga is like a moving meditation and gives me the chance to drop all of the external stressors and tune inward for an hour. It’s one of the only times I stretch each week and slow down, and I look forward to it every weekend. My favorite classes are the hot ones that leave me in a puddle of sweat. So good.
(Bella has always supported my yoga endeavors)
3) Therapy. I can’t recommend therapy enough if you’re struggling with anxiety or depression. It’s helpful to have an outside professional source that can listen to your concerns and provide an action plan. I haven’t been able to find a therapist since we’ve been back in Tucson – it seems like everyone is cash-only, which is fine, but no one is taking new clients – but am going to keep trying until I can get one.
4) Making thorough to-do lists, and checking things off. A majority of my anxiety is related to to-do lists, since I’m juggling my work schedule and deadlines along with the girls’ routines and extracurricular activities. Often, I’ll find myself listing things in my head, like, “Finish this draft, hop on the Peloton, take a conference call, shower, pick up P, take Liv to piano, roast a chicken for dinner” etc. When I stop and take the time to write everything down, it keeps me from feeling like I constantly have to check things off in my head. Write it down, cross it off, and move on.
5) Adding CBD into my routine. This has been a gamechanger for me. To be honest, I heard about the benefits of CBD a couple of years ago but was too sketched out to try it. Since it’s not regulated, you could be buying a product that doesn’t actually contain CBD and could be shipped from another country. (I actually tried a brand that I had researched a bit and found out that it was produced in Mexico. It went in the trash.) I knew that if I was going to give it another try, I had some serious requirements the brand had to meet, and Equilibria met all of my personal stipulations.
So what is CBD and how is it different from marijuana?
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.
Is CBD regulated?
The FDA hasn’t worked out regulations for CBD, so this is why researching is so important.
Some of the things to look out for:
– Make sure that it’s full-spectrum, which means they use the whole plant to maximize the benefits
– Make sure it’s produced in the USA on the same farm
– Ask for third party lab results. This one is HUGE. Since CBD isn’t regulated, some brands are heavily leaden with chemicals, pesticides, or don’t contain much CBD at all.
*As always, talk with a doctor before adding any supplements or changes into your routine. Just sharing my experience
Some of the things I love about Equilibria is that they are organically produced here in the US on their own farm in Colorado. Their lab results are incredible (they’re also extremely transparent with lab results) and I also love that they individually help with dosing. Dosing takes a little experimentation to figure out at first (don’t worry, you can’t overdose on CBD), so they make sure you’re taking an amount that makes you feel your best.
Here’s what my personal CBD routine looks like #MyEq:
– One (10mg) softgel before bed
– One dropper of the oil under my tongue during the day if I know it’s going to be a stressful or intense day
– Using the salve as needed on my thumb. I had nerve graft surgery a few years ago, and while my thumb feels SO much better, it still aches occasionally. The salve takes the aching away within a few minutes.
CBD is one of those things where you might not notice a huge difference when you take it, but you do if you forget to take it. I forgot to take it last week, and I just felt like I was on edge throughout the day. I was like, “Hmm. I’m kind of a spaz right now.” I’ve been sleeping more soundly (and going to sleep faster) and it helps to quiet my buzzing anxiety throughout the day. I was trying to explain it to Tom, but when I take the softgel at night, within about 15-20 minutes, I feel like I slipped into a warm bathtub. I don’t feel weird or high, just incredibly relaxed. It helps to stop me from obsessing over the ol’ to-do list at night so I can just relax and go to sleep.
It’s made a dramatic difference in my life and I hope that if you give it a try, you love it as much as I do!
My friends at Equilibria offered 15% off if you’ve been interested in trying CBD (or switching to a brand that’s responsibly produced and made for women)! Click here to check it out. They also help with individual dosing support if you have questions along the way.
Fellow anxious friends: what are some of the things you’ve found to help?
Hi friends! Happy Friday! What’s going on this weekend? We’re just going to continue the birthday celebration that started Wednesday and keeps rolling through the weekend.
We had the fam over on Wednesday evening to celebrate the Pilot’s birthday! I ordered mini chimichangas, chips and salsa from Calle Tepa, and made three giant pans full of enchiladas + Mexican rice. Madre brought over the best beans and two cakes, Kyle brought guac, and we had beers and margaritas. It was perfection. When the cousins and family come over, they get the biggest kick out of the guinea pigs. Everly loves them and it’s so cute.
Singing to the birthday guy:
(My MIL also flew in this week and it’s been so wonderful to have her in town celebrating with us)
I get emotional before every single birthday. I feel like I’m doing ok and before I know it, I’m frosting cupcakes with tears rolling down my face. Watching them grow is bittersweet. Each day we get biggest glimpses into their personalities, and they just keep getting smarter and more fun, but they grow so darn fast.
(Before Trunk or Treat for P’s school)
It’s time for some Friday Faves. This is where I share some of my fave finds from the week and around the web. I love hearing about your faves, too, so please shout out something you’re loving in the comments section.
Fashion + beauty:
Beautycounter is having a secret flash sale! It’s 10% off sitewide with the code YFT and the best part is that you can use it on full regimens, flawless in five, and holiday! These are usually excluded from promos. If you’ve been waiting to try Beautycounter, this is the perfect time.
Some faves:
Lip gloss. These are perfect to have stashed in your purse for a little shine that’s not sticky. They also have new jellies for holiday which make awesome stocking stuffers.
The Countertime Collection! I’m OBSESSED with this collection. It feels luxurious and works extremely well, but of course, only has safe ingredients. I like a super thick night cream and the supreme cream is a dream come true.
Overnight peel!This is one of our most popular products. I notice a huge visible difference when this is in my routine. It makes my skin brighter, tighter, and can help with fine lines and discoloration.
HIIT Bootcamp enrollment ends tonight! You’ll get all of the videos and files tomorrow afternoon and we rock and roll on Monday. I’d love to have you join in the fun! Let’s head into the holiday season feeling amazing. Sign up here.
This is a one-song abs and core workout to Shaun Mendes’ “Señorita.” Get a great workout at home in 3 minutes. All you need is your own body weight, an optional dumbbell, and a mat. For even more fun, combine this workout with the legs one-song workout I posted a couple of weeks ago, this HIIT and legs workout and this back and biceps one-song workout.
Hi friends! How’s the week going? It’s been a great one over here. My MIL gets into town today and we’re celebrating the Pilot’s birthday tonight. His birthday is tomorrow (!) and P’s birthday is Saturday. I can’t believe she’ll be 4. *cries*
For today, I have a new one-song workout for ya! These haven’t gotten a huge response here on the blog, but they’ve been popular on IG. If you’d like me to keep posting them on the blog, please let me know! If you’d prefer to see this kind of content on IG, I can keep it over there. I have a hard time figuring out what type of content does best where, and since I’m doing so many things right now (especially with the podcast and videos), it’s been a little tricky trying to sort everything. Please let me know what you’d like.
This ab routine is to “Señorita,” which was easily one of the catchiest songs of the summer. It cracks me up when the girls sing it… and know all the words.
In the video, I’ve included some postpartum modifications for the chorus. You can do the entire chorus with your hands against the wall or a countertop (modifying your plank) so you decrease the intra-abdominal pressure.
Here’s what the workout looks like:
and here’s the full follow-along video! It’s a fun one.
One-song workout to Señorita:
Have a happy Wednesday and I’ll see ya in the morning!
