Hi friends! Happy Friday! I’m SO ready for the weekend, how about you? It’s been a bit of a weird week over here. I don’t recommend starting off things with a broken finger and torn tendon; it’s put a bit of a damper on my productivity. I’ve been putting arnica on it and using my red light at night. If you have any other quick healing tips, please send them my way! Typing has been a peach, let me tell ya.
Some of the things that have made me excited this week have been amazing Barre Bootcamp 2.0 check-ins and a group call with Ali Damron, the fact that we’re seeing live theatre this weekend (my friend Charlie is in West Side Story) and I have some fun new things that are on the horizon. Now that I finished launching Barre Bootcamp and that group is rolling, I can start getting everything ready for Summer Shape Up. If you have any requests for what you’d like to see, please let me know!
It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.
Fashion + beauty:
This Banajanan dress. I’ve been wanting one for a few years now (retail is typically around $370 for maxi and $300 for short) and was so pumped to find this on ThredUp. I had credit from a previous closet clean out bag, so it was freeeeeeeee along with a Joie romper.
(I can’t find the exact version online because it’s older but here’s a similar version in pink.) I stopped using ThredUp because I felt overwhelmed by all of the options, but it helps a lot when you refine your search by brands you love. I’ll often pop in there and search for my favorite brands just to see what pops up.
I’ve raved about these in the past, but they need another shout out. I LOVE these Tarte undereye patches. I haven’t been sleeping as well because my splint aches and I dream about ripping it off, so I’ve had some eye bags this week. These magical patches make me look much more rested and fresh. This is helpful when out and about and wearing a mask, so the only thing people can see are my eyes. Check them out there!
I’ll be sharing more about this in my April book roundup, but Beneath a Scarlet Sky was one of the best books I’ve read in a long time. It’s the type of book you think of often, even long after you finish.
I’ve been drinking the Organifi green juice for a long time and added the red into my daily routine a couple of months ago. I have the green in the am and the red in the afternoon for a lil energy boost. It’s packed with nutrients and medicinal mushrooms and tastes like a fruity punch. Check it out here and use the code FITNESSISTA for 15% off.
Now what? There is SOOO much out there, it can be overwhelming.
You end up collecting information for weeks…but take zero action.
If this sounds like you, we understand. It’s frustrating!
No worries though, you’re in the right place to kick it into gear. We’ve helped thousands of beginners get started (and reach their goals!) as part of ouronline coaching program.
Today, I’ll share with you 3 different ways to get things going, that have been tested by nerds just like you.
As Coach Matt discusses above, there are three areas we want to focus on when trying to level up your fitness:
Exercise
Nutrition
Mindset
When someonejoins our coaching program, we often think about developing habits around these three pillars.
As I often share with folks when discussing our coaching program:
It’s not just a matter of handing over a bunch of workouts and shoving them out the door – we want to approach people’s goals and fitness more holistically.
What’s the first move in each category?
Well, there’s no “one-size-fits-all” approach when it comes to fitness.
However, if you twist my arm about it, I will admit that there are a few key habits that I generally have my clients start on.
These habits can be good for a beginner to experiment with as their “first step” for getting in shape.
Let’s go over a few of them now.
“Get Fit” Strategy #1: Exercise
When people decide they want to get in shape, they often start exercising more.
It’s not a bad strategy.
What exercise should we start with?
Our recommended first step here…is actually a first step.
That’s right, a simple walk can be a great way to start exercising.
Just put on some shoes and head out the door!
Occasionally, I’ll have some clients bulk at this, claiming “That’s not enough! I need to do more!”
While it’s great they’re looking for a challenge, I encourage them not to dismiss the power of walking.
Here’s why:
When we become people that regularly make time fora walk, then we become people who regularly make time forlonger workoutstoo.
In other words, building the habit is the hardest part. Not the exercise itself.
So we start with a walk. Maybe we aim for two or three times a week.
Don’t overthink this – whatever time you can do right now is good. Whether it’s around the block, or to the mailbox and back – just make sure you set theintentionand dosomething.
When you start googling a bit, you’ll find lots of contradicting information on how to level up your diet.
People will claim you should:
Break up with bread.
Eat less meat.
Stop with all the ice cream.
Tragic.
In ourcoaching program, we often DON’T start with any “eat and drink less” talk.
We actually do the opposite, with “eat and drink MORE” talk.
What do we specifically recommend you eat and drink more of?
Water
Vegetables
For our coaching clients trying to get in shape, sometimes we have them start by drinking a glass of water or eating a vegetable at one of their meals.
When we start with adding – instead of subtracting – we accomplish a few things:
First, it starts creating a more positive association with nutrition.
Next(and related), it tends to be a big mental relief from the constant restrictive nutritional talk that we’re used to hearing.
Lastly, by making a focused effort to add healthy things to our meal, by default, it often replaces other less than healthy things.
This is another step that might seem “too easy” or “not enough” right now,but doing themconsistentlycan still prove challenging.
And doing these thingsconsistentlyis what’s going to build long-lasting changes.
If you want additional help with these two actions, I have a couple of resources for you:
Guide to Proper Hydration.Not only will tell you how much water to drink, but we’ll also provide tips for staying hydrated all day.
How To Make Vegetables Taste Good.Don’t like veggies? No problem. This guide will show you 10 different ways to make your greens something you enjoy eating.
But if you’re looking for a “Just tell me what to do!”– then have a glass of water or a vegetable at one of your meals.
If you’re doing that already – add one of them to another meal. Rinse and repeat.
What’s that? You already drink water and have a vegetable with every meal?
Well, you can work on having your meals look a bit like this:
A good night’s sleep can make everything easier.Conversely, poor sleep consistently can make everything harder.
My clients often have success improving their sleep habits by:
Avoiding screen time within a half-hour of bed.
Going to bed and waking up at the same time – even on the weekends.
#2) Journaling.
Grab anything you can write with (even your phone or computer), and write down some reflections from the day.
You can focus your journal on:
Any wins you had.
Things you’re grateful for.
Things that frustrated you.
Your journal is a safe spot for you to get things out of your head and process them, which can quickly reduce stress.
Personally, capturing my thoughts at the end of the night helps me put the day behind me. Our minds are for creating ideas, not storing them (h/t David Allen).
Whichever of these three that you decide for stress management, look to do it consistently several times a week. Just only pick ONE right now.
We’ll work on the others down the road.
The Key to Getting In Shape: Consistency
If you want to take the first step to level up your life, think about habits around the following:
Exercise– Take a walk a few times a week. Don’t worry about the distance, just worry about the intention and habit.
Nutrition– Add a glass of water or vegetable to one meal. If that feels good, do it again with another meal.
Mindset– Pick ONE stress management habit. This could be some brief meditation, journaling, or improving your sleep habits.
That’s it. Simple habits to have you move more, get proper nutrients, and destress a bit.
There’s nothing here that’s going to sound revolutionary.
That’s the point.
The action itself isn’t challenging. The challenge is doing the action consistently.
So yes, the actions we proposed today might appear easy for you to do.
If that’s the case, then do them. Once you have these habits locked in, we can work on leveling them up to more complex tasks.
Start now, then course-correct later.
If you want a roadmap for building one habit on top of each other, I got a few options for you.
I’ll share them with you now, because I’m nice like that.
Here are three ways to build healthy habits alongside Nerd Fitness.
#1) OurOnline Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.
You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:
#2) If you want an exact roadmap on how to get in shape, check out NF Journey.Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
You never have to question the next step. Your next new habit will always be one adventure away.
Try your free trial right here:
#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 ourRebel Starter Kit, which includes all of our “work out at home” guides, an explanation on the 15 Mistakes That Newbies Make, and much more!
Get your Nerd Fitness Starter Kit
The 15 mistakes you don’t want to make.
Full guide to the most effective diet and why it works.
Complete and track your first workout today, no gym required.
HI friends! How’s the day going? Happy hump day I hope that the week is going well. It rained a ton yesterday, which was LOVELY, and I’ve been getting creative on the workout front with my broken pinky since I can’t lift upper body weights. I’m looking forward to a long run this morning.
For today’s podcast episode, it’s a solo one with meeeee and I’m spilling the tea on military wife life. I’ve been with the Pilot for most of his military career and it’s funny because leading up to our relationship, I had zero experience with the military. This is a podcast episode I would have liked to listen to when we were first dating! Please keep in mind that I’m only sharing MY experience, which doesn’t mean that it’s the same experience across the board. What it’s like for some people doesn’t mean that it’s like that for everyone, and so many different factors like location, your husband’s unique job, kids, deployments, the squadron and spouse support can all affect your experience.
077: Military Life Q & A
Here are the questions you sent over on IG that I’m answering in today’s episode:
Is the Pilot commercial or military? I thought he was commercial now.
What’s the most rewarding part about being a military family?
Do you get good health insurance through the military?
New military wife? How do I not make the military my life?
How can I best support a military family when they move?
How do you escape the drama?
How do you rekindle your relationship after being apart for so long?
One thing I expected about the lifestyle that wasn’t true and something that was
Resources from this episode:
Get 15% off Organifi with the code FITNESSISTA. The green juice and gold powder are my favorites! I also recently tried and loved their protein powder and have been adding the delicious red juice into my rotation.
I love love love the meals from Sakara Life. Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. I recommend the beauty chocolates and the dark chocolate granola.
CBD has changed my life. It helps so much with my anxiety and sense of calmness. You can read more about my experience with CBD here and use the code FITNESSISTA here to get an extra 15% off your first order. (I love the flavored drops!)
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.
Thank you so much for listening and supporting the podcast! I’m just shy of hitting 300k downloads and I’m so thankful to you all for supporting this endeavor. It’s something I do 100% for fun and as another way to connect with y’all, so it makes my heart happy to read your awesome reviews and when you help me spread the word to family and friends. 💞
Self-care is kind of tricky, right? On the one hand, there’s the easy self-care you want to do, like taking a super long, relaxing bath. On the other, though, there’s the self-care that feels like harder work. It’s easy to just want to do the stuff that doesn’t feel like it takes any effort. But just like your workouts, doing the self-care that challenges you will help you get even better results.
And when we’re talking about taking care of yourself, those results really matter! Putting in some time and energy can help you feel more balanced, be healthier, and deal with less stress. It’s worth it, girls!
And, look, I know that with everything else you have to manage, carving out time for self-care can be tricky. But I have some ideas for self-care that will take you 10 minutes or less. Seriously! In just 10 minutes, you can do yourself some serious good. And none of it’s that hard, either!
Are you ready for my fave fast and easy ideas for self-care? Check them out. Incorporating even one into your daily routine will help you feel so much better!
#1: Meditate for ten minutes every day
Meditation is one of those ideas for self-care that can feel really intimidating if you’re not sure where to start. But meditating helps to slash stress and increase your self-awareness, plus it makes you feel better. And it can even make you more creative and patient! (You don’t have to take my word for it. Check out this research.)
My top tips to make meditation feel way easier are:
Start with ten minutes a day. Seriously, you can do anything for ten minutes! Try carving out this little bit of time in your schedule for a week and see how you feel.
Use guided meditations. Just sitting there can be tricky if you haven’t figured out how to quiet and calm your brain. I love using guided meditations to help me hold this space for myself. There are a bunch on YouTube and Spotify (you can even type in “10 minute guided meditation”) or you can try an app. Both Headspace and Calm have free trials so you can take them for a spin. I also have mindfulness and relaxing yoga classes on LSF the App.
#2: Add greens to one meal a day
This is another one of those ideas for self-care that can be crazy easy once you get in the groove. And this shouldn’t take you the full 10 minutes, either. Toss together a little side salad to go with your lunch or dinner or add a handful of greens into your smoothie at the start of your day.
Leafy greens have a ton of vitamins and minerals and lots of them have fiber, too. So you’re basically adding nature’s multivitamin when you work greens into at least one meal a day.
And I know, it can be tough to find ways to eat greens. Sometimes it just sounds blech. That’s why I did the work for you in my Hot Body Meal Plan! The recipes are so good, and the best part – they’ll actually help you lose weight and feel amazing. You won’t even think twice about eating greens. Seriously. Grab yours now!
#3: Foam roll
If you’re looking for ideas for self-care that you can act on while you’re watching TV or chatting on the phone, girl, I’ve got you! I like to keep my foam roller out so it’s easy to grab when I’m just chilling. (Plus, with our LSF foam roller, it’s so cute you’ll want to!)
And really, foam rolling can be whatever you want it to be! If you’re feeling tight in your shoulders, lean back and give them a roll. Have you noticed that your glutes feel sore? Roll them out! You can make foam rolling one of those ideas for self-care that works for you, rolling whatever part of your body needs some extra love that day.
If you’re not totally sure how/where to foam roll, no stress. In this blog, I have six areas that will feel so good to hit!
#4: Keep a journal
Journaling gives you a chance to check in with yourself. It’s a space where you can put words to things you’ve been feeling — maybe even things you didn’t know you were feeling! And because it’s a totally safe, private space, you can open up and let it all go.
Seriously, I think journaling is super cathartic. And, again, this is one of those ideas for self-care that can take you just 10 minutes! Make a little time when you first wake up or before you go to bed. You can journal while you’re all comfy under the covers and you might be surprised how good your brain feels afterward.
#5: Run once a week
Okay, hear me out. I know this is definitely the hardest of the ideas for self-care on this list. But running has a TON of benefits. It gives you the opportunity to get fresh air and some vitamin D from the sunshine. It’s a chance to explore your neighborhood. You don’t need a gym membership or any equipment for it (except your sneakers, of course). And it builds stronger muscles and bones while boosting your heart and lung health!
My tip? Try to run once a week for just 10 minutes. You’ve got this, girl! Just give it a try.
Those minutes might feel long at first, but after a few weeks, you’ll feel stronger and faster, I promise. You might even discover you want to run more often during the week or for a longer time! By lacing up your sneakers once a week for just 10 minutes, you give yourself a way to ease into running. You might like it more than you think! That runner’s high is no joke, and running gives you a whole bunch of other mental health benefits, too. Do this mixed with your LSF the App workouts, and you’re set.
Which of these ideas for self-care sounds the best to you? My challenge is to try it for one week and see how you feel afterward. I hope you feel amazing, babe!
Finally writing a review on Thinx after using them for almost 3 years! Be forewarned that lots of period talk is ahead, so if my 3 male readers want to skip out on this one, no hard feelings. 😉 Heads up: this review is not sponsored and I wasn’t gifted products to write this post. I’ve purchased them myself over time and am happy to spread the word. If you’d like to try them out, you can use my referral link to get $10 off.
Hi friends! Happy Tuesday! I hope you’re enjoying the week so far. It’s been a good one over here. Lots of Zoom calls, so I’m rocking the “business on top, pajamas pants on the bottom” kinda life.
For today, I wanted to chat a bit about girly things and share my unwavering love for the Thinx products. I was kind of hesitant to post a full review – it just felt so personal – but when has that ever held me back around here?? lol. So here we are and I’m going to share all of the details.
So I first started using Thinx in summer 2018. I wanted to try and find a new option since I no longer wanted to use the Diva Cup but was looking for something more environmentally-friendly. (Here’s the reason why! This post details everything I went through and why I’m apprehensive to use something that uses outer wall pressure and suction to hold itself in place.) I kept getting ad targeted for Thinx, so I bought a couple of pairs to see if I’d like them, and here I am, almost three years later and a huge fan.
Thinx are super absorbent panties that you wear during your cycle. They claim to soak up as much as five tampons. I couldn’t believe this could be real, so I was anxious to test them out. The verdict: they work EXTREMELY well. They hold up over time, don’t leak (unless you have a super heavy flow, then I recommend backup), and they have a variety of styles. They have high-waist, cheeky, french cut, thongs, bikini, and hiphuggers in their classic material, sport (lightweight and breathable) and cotton.
I’ve only tried out a handful of styles, but my favorites are the hiphuggers for when things are real, the air sport and cheeky for lighter days.
They also have apparel now, which is awesome! I definitely want to dry out the pajama shorts.
Ok, so the question we’re all wondering: are Thinx gross? Does Thinx feel wet?
I was curious to see if I would feel gross wearing them knowing that they were absorbing everything. The fabric is extremely moisture-wicking, and on heaviest days, I’ll swap them out once during the day if I feel like I need to. Also worth mentioning here that I use a tampon for the first day or two, and purely Thinx for sleep and from then on. It makes me happy to know how much I’ve reduced waste by majorly cutting down on tampon usage.
How do you wash Thinx?
This is the other golden question: how do you wash them? My method is to put them on a rinse and spin cycle by themselves, do a full laundry cycle with other clothes, and then air dry. Every now and again I’ll add some vinegar to the wash cycle but don’t really feel like it needs it.
Can you wear Thinx while working out?
Since I’ve been working out 99% at home for the past year, I’ve worn them to work out with no probs. (I also wear gym shorts, a baggy tee, and socks that don’t match since no one can see me.) In the past, if I were taking an Orangetheory or barre class and wanted to wear leggings, I’d just use a tampon for the class (and prevent VPL because the lines from these things are serious. I would only do the thong with leggings.).
Cons of using Thinx:
– They’re on the pricey side but if you think about how much you spend on products each month, I think it’s absolutely worth it in the long term
– They feel thick. They’re definitely thicker than regular ol’ undies but you get used to it over time
– I mentioned this above but the visible panty line is serious. I can still get away with wearing these with jeans and certain dresses, but it’s a big NO for leggings (unless it was a lighter day and I used the thong option).
So, tell me friends: what do you use for your cycle? Tampons, pads, cup, other? Please share the love and why you love it in the comments section so we can get ideas from each other. Tampon brand wise, I really like LOLA and the ones from Target (I don’t know the brand but they’re organic and in a big plastic circular bin thing).
Sharing some gift ideas for all of the ladies in your life! Moms, grandmas, nanas, friends, mom figures, new moms, whoever you want to shower with something special this Mother’s Day. I also wanted to recognize here that I know Mother’s Day can be hard and sad for various reasons; please know I’m holding you in my heart.
Hi friends! How was the weekend? Ours was a good one! It was pretty low-key with lots of family time, a special date with P while Liv was at a friend’s house, a beautiful spring run to cap off this week’s barre bootcamp workouts, and a giant cheese board. All the good stuff.. except I ended up fracturing my pinky on Sunday. I’ve got a splint and am crossing my fingers it heals quickly!
For today’s post, I wanted to share some Mother’s Day gift ideas. I’m thinking/hoping this year will be much better than last year! 2020 Mother’s Day, we were completely isolated and I had a mysterious full-body rash. I’m not requesting a lot gift-wise this year, but am absolutely looking forward to celebrating all of the women in our family we love so much. I thought I’d share some ideas if you’re shopping, and I’d love to hear your gift guide picks, too!
Flowers and plants:
Venus et fluer flowers. I get ad-targeted for these on Facebook ALL THE TIME and they’re SO GORGEOUS. The roses last an entire year!
Heart shaped succulent planter. Love succulents, and since they’re so hardy, it doesn’t matter so much if you have a black thumb.
Equilibria bath bombs and bath soak! (Use the code FITNESSISTA for 15% off and you can stack this with their current 30% off promo) These can help with sore muscles and relaxation; I always sleep so well after I use the bath bombs or bath soak.
Plan a movie and dinner night with just the two of you.
Offer to wrangle her kiddos for a few hours while she does whatever she’d like. She can use the time to workout, meet up with a friend, walk around Target alone, or stare at the wall in silence. 😉
Host a wine-tasting picnic. Invite her on an afternoon picnic with an awesome cheese board + some of your favorite wines.
And at the end of the day, I nice card really makes all the difference in the world. A little “I see you, and you’re crushing it” can go such a long way. <3
So, tell me friends: any gift ideas on your personal list or that you’ve found this year? Please shout it out in the comments! Fellow mama friends, what do you want for Mother’s Day this year? If a get a homemade card from the girls and a nap, I’ll be stoked.
Another week down of the challenge which means only 2 weeks left! We are so proud of you babes for crushing this challenge. Keep going and don’t give up, we are almost there and right there with you!!
If you haven’t done nutrition plans with us during Spring Slim Down, join us for the 7 Day Slim Down on the last week of the challenge. This is the best place to start eating healthy with simple recipes that make you feel amazing. And only 7 days! Grab yours and do this with us for the final week!
Let’s do this! Here’s your Spring 2021 fitness plan.
Access the Free Daily 10 in the LSF app! Download on your itunes or google play stores.
#LSFFeelinYourSelfFriday: Go for a walk today and soak up the sun! -@livelaughlove3389
So you can really treat your mama this year, we rounded up some extra gift ideas in our Mother’s Day Gift Guide! From April 23rd to 27th, we’re going to be running our “Got It From Your Mama” promo, which means we’re taking a whole 20% off our Mother’s Day Collection. If you’re looking for Mother’s Day gifts, this is an awesome place to start. Check out the gift guide and get shoppin’ babe!
#LSFRollCall We’re going into the last week of the challenge! Write out 7 quotes that will inspire you each day to crush the rest of SSD! Pull one out of a jar each day!
