Guys, how fun was this year’s Booty Challenge? I felt so inspired by seeing all of your progress pics, and I know I’ve been loving my results every time I put on a pair of leggings.
I also really loved targeting different muscles in the glutes. It’s cool to watch your body change when you really focus on a specific area. I feel like I know more about my booty now than ever before!
Basically, if you did all 31 days of the Booty Challenge, girl, you rock! It was a super concentrated challenge and I’m so proud of all of us who powered through it!
Our entire LSF community really rose to this challenge, but I do want to call out a few people who went above and beyond. I mean, these before-and-after pics speak for themselves! Let’s take some time to get to know our 2021 Booty Challenge winners!
Grand Prize: Kayla!
Kayla’s a 20-year-old who’s been a part of Team LSF for a few years, but she really stepped it up with this challenge. She said she got a lot out of the extra accountability to work out every day even though she’s currently working full time. Plus, she totally transformed her eating habits. “I felt absolutely AMAZING after the challenge,” she said.
Now that the challenge is over, Kayla says she’s def going to stick with her LSF protein powder alongside the Guiltless Nutrition and Hot Body Meal Plans. She plans to use her LSF planner (new 2022 one has dropped, btw!) and app because she says they both work really well in helping her plan her day and her workouts.
“My favorite part of LSF is the wonderful community of women and how we always cheer each other on,” Kayla said — and I couldn’t agree more! If you’re wowed by her results, know that you were a part of that if you’ve been engaged with Team LSF.
You can find Kayla at @kaykathleen_lsf
Runner Up: Courtney!
Courtney’s a 33-year-old certified dental assistant. She works in an orthodontist’s office and lives in Victoria, BC, Canada.
She joined Team LSF in the spring of 2020, right as the world was getting weird. It’s cool because she was watching my YouTube vids for a few years before that, but she took the dive to really jump in last year. She said, “Team LSF looked so fun, it really made exercising fun again for me.”
Courtney’s results are especially impressive because a physiotherapist once told her that she has weak glutes! By sticking with this challenge, she was able to isolate and strengthen her booty and she says she feels ways stronger doing simple, everyday things.
Now, Courtney’s sticking with the bonus moves to keep her momentum going. She’s using the LSF app and a fitness journal to stay on track, and she already ordered her 2022 LSF planner.
“My favorite part of Team LSF is the sense of community and motivation from all the girls,” Courtney said. “I feel like I am not doing this alone!”
Find Courtney at @court.lsf
Runner Up: Shelby!
Shelby’s a nurse and, like Courtney, she joined us in 2020 at the peak of COVID. She says her LSF workouts and community gave her a way to focus her mind on something positive before and after work.
Shelby works to better herself all the time and she says making small changes each day during the challenge really helped her to stay motivated. She feels like she still has a lot of progress to make working on her booty, but she feels really strong after the challenge. Going through the workouts consistently for the 31 days has helped her see big results!
Moving forward, Shelby’s focusing on her form and staying consistent with her workouts each day. She said, “I stay on track because it makes me feel so good! Moving my body every day has changed my life. I feel stronger every day.”
Like our other winners, Shelby said, “My favorite part of LSF is hands-down the community. #TeamLSF has kept me motivated every day!”
Link up with Shelby at @lsf.shelby
Pink Heart Winner: Brittany!
Brittany is coming up on her two-year anniversary of joining team LSF and we’re so glad to have her! She said she feels really happy and accomplished knowing that she finished every day of the Booty Challenge and didn’t quit. And she’s sticking with her workouts to keep growing that booty.
“All of the support and encouragement I get from not only Katie but everybody in this community make it so easy to be — and stay — committed,” Brittany said. “Every babe in this community is so positive, uplifting, and supportive of one another that it just melts my heart every day to see all of that and be a part of it!”
You can find Brittany at @princessfitbritt92_
I’m so insanely proud of all of you women! We stuck with this challenge, and that means we didn’t just strengthen our glutes, but we also developed healthy habits that can improve our lives all-around.
To make sure we don’t see any backsliding during the holiday season, I’m launching a new challenge on November 29th! Sign up for the 21-day Holiday Survival Challenge here. Our focus is going to be creating and maintaining healthy habits to stay consistent even when life gets chaotic. And you know we’re gonna have tons of prizes and giveaways, too!
The holiday season is officially here! Bring on the holly jolly festivities and family events – I feel like this year is flying by, so I’m trying to savor it all. It’s the time for parties and merry making, but it can also be a time of increased stress. It’s party planning, elaborate meals, and it’s easy to lose track of any health or fitness goals. Holiday preparations and stress can take a toll on your health, but focusing on staying healthy throughout the season can help you enjoy the holidays MORE. In today’s post, I’m sharing some of my top tips for maintaining a balanced perspective and taking care of yourself during the hustle and bustle of this time of year.
How To Stay Healthy During The Holidays
Staying hydrated
I think it’s easy to forget to drink water during the colder months, so you have to constantly remind yourself to stay hydrated. Aim for around 11 glasses of water, and if you’re active, around 96oz. Staying hydrated helps with digestion, skin, nutrient absorption, fitness performance, hormone function, energy, mood, SO many things. Some of the things that I do: carry a water bottle with me 24/7, drink a large glass of water first thing in the am, and have a water “trigger” – something I do each day that reminds me to drink a bottle of water. For me, it’s when Maisey and I go for a morning walk. I bring a large bottle with me and finish it by the time we get home.
Tips for managing stress
The holidays are a lovely season, but can also be a bit stressful with nonstop activities, kid activities, gifts, food preparation, party prep, and potentially stressful interactions. To manage stress, I make a to-do list each day and prioritize each item on the list. Sometimes the list goes into the next day, but I take care of the most important things first. I also try to make meditation more of a regular habit during the holiday season. My tips for starting a meditation practice are here! I also avoid interactions that I know may be negative or stressful. One of the beautiful things about being an adult is that you have more control over the types of people you surround yourself with. If I know that being around a certain person is upsetting to me, I don’t go.
(Leggings are Carbon38- the code GINAHAR gets you an extra discount)
Making time for exercise
Exercise is a huge mood booster and stress reliever for me, so I stick with my workout routine during the holiday season, even though things are a bit busier than usual. Break your workout into smaller chunks throughout the day, or try some online options so you don’t have to commute. Have a go-to bodyweight circuit you can do on the busy days, like 3 rounds of: squats, push-ups, burpees, triceps dips, lunges, and plank.
Instead of focusing on the amount of time you have to workout, try to make the time you have count. Choose movements that make you feel good, like restorative yoga, Pilates, or barre, especially if you know you’re stressed and cortisol is higher.
Making healthy food choices
During the holidays, I enjoy all of the delicious food we don’t get to have the rest of the year, but I also try to remember how certain foods make me feel. An onslaught of sugar tastes delicious going down, but sometimes it’s not worth feeling like a nap 30 minutes later. (Sometimes it is worth it!)
When I know we’ll be enjoying more rich foods and cocktails, I try to make healthy choices and eat more nutrient-dense meals during the day. This way, I don’t show up to the event on an empty stomach, and I know that I’ve at least consumed fruits and vegetables at some point during the day. 😉 Focus on food choices that energize you and fill you with nutrients, with room for the soul-hugging party foods in there, too. During the holidays, it can also be able to forget to eat, so make sure you’re fueling yourself with everything you have going on.
Eating mindfully
This can be a tricky one if you’re super busy, but taking time to eat your food (instead of cramming it into your face to move on with the day) will make a difference in nutrient absorption, digestion, and fullness levels. Take some time to sit down with your meal distraction-free, whether it’s on your lunch break or home with the family. (This one has always been a hard one for me – I used to eat all of my meals standing over the sink – but it feels so nice to sit down and enjoy a meal.)
Delegating responsibilities
This can be a huge help over the holiday season, especially if you’re the type of person who does it all. I’ve realized over time, that it’s ok to ask for help, especially from your partner, who may want to help but not sure how or what you need. See if you can ask your family to help with to-dos, like wrapping gifts, tidying their rooms (the girls are awesome at cleaning the playroom!) or other small chores, post office or grocery store runs, etc. I’m also a believer in splurging for convenience if you’re in a pinch, like grocery delivery (the best ever!!!) or buying some pre-made options (like cheese boards that are assembled and ready to go).
Getting enough sleep
It’s tempting to stay up late to finish all of the extra things you need to do, but I try to treat sleep like it’s my job, especially for the immune boosting benefits. It has such an impact on mood, hormone function, hunger levels, immune system function, fitness recovery, brain health, energy levels, etc. Have a solid bedtime routine each night and set an alarm when it’s time to send yourself to bed. My bedtime routine: skincare, magnesium oil, read a book, spray my pillow with this gorgeous spray, and lights out.
Taking your supplements
Please keep in mind that I’m not a medical professional, and if you need supplement and medical advice, reach out to your doctor. I think it’s important to keep this one on the list because the holidays are an easy time to forget taking vitamins and supplements. Every day, I have mine with breakfast, and if I forget them… I figure it out pretty quickly lol. I also think it can make a huge difference in fighting off winter colds and other illness during flu season.
Focusing on family and fun more than food
This is the #1 thing on this list! When you’re at events with your family and friends, take a moment to really soak in and enjoy the people around you. Do not sit there and stress about mashed potato vs. sweet potato, the carbs in the green bean casserole, if you’re eating too much sugar, if you’re going “over on your calories.” Enjoy these precious moments.
The holidays are such a magical time, and now that we’ve lost some close family members, it’s made me even more cognizant of the beautiful memories and holidays we’ve enjoyed with them.
Making self-care a priority
While you’re taking care of everyone else, it can be very easy to forget yourself and the habits you know make you feel good. While it might not be the time to blitz out for a spa day or yoga retreat (uhh that sounds amazing right about now), find little pockets of self care in your day. Maybe it’s a walk with the dog, a 5-minute meditation, a call with a good friend, long bath, relaxation in the sauna blanket (my fave ever), or something that you personally love that recharges you.
Focus on maintaining consistency – not building
This is truly how you stay healthy during the holiday season. With everything going on, I don’t recommend focusing on new fitness goals, weight loss efforts, or PRs during the month of December. Instead, focus on general movement, nutrition that energizes you, and consistency, not building.
So tell me, friends: what are your tips for staying healthy over the holidays? What’s a small act of self care that you do for yourself?
If your warm-up is the appetizer, and your strength-based workout is the main course, then a post-workout stretching routine is the dessert (sorry for making you think about Creme brulee).
In this guide, we’ll cover it all (click to get to those sections):
Now, if you’re stretching as part of a strength training routine, you might be interested in our 1-on-1 Online Coaching Program.
We don’t just focus on weight loss, but helping people level up their entire lives. That includes nutrition, mobility, goal setting, and even overcoming fears and becoming an actual superhero.
Okay, let’s get bendy like Gumby!
Beginner Full Body Stretching Routine Video
The Beginner Full Body Stretching Routine:
Reach above and fully extend your body.
Keep legs straight, bend forward and stretch for 10 seconds.
Stretch towards the left for 10 seconds, and then the right for 10 seconds.
With legs together bend forwards for 10 seconds.
Squat down and hug your knees to your chest.
Roll onto your back in the same position.
Kneel and lean back with arms extended and rock forwards stretching the lower back (repeat 3-5 times).
Sit with the bottoms of your feet together, lean forward and stretch (repeat 2 or 3 times).
You can do this routine both AFTER your strength training routine, and also on your off days. Do your best to stick with this routine regularly to get maximum benefits like increased mobility and flexibility!
Advanced Stretching Routine
This advanced stretching routine is a mix of yoga, stretching, tai-chi, pilates, and awesome.[1]
Although I move quickly through the movements to keep the video short, don’t confuse my movements with bouncing. Stretch as far as you can, hold it for a few seconds without bouncing, and then repeat the process
Is Yoga Good for a post-workout stretch?
Yoga is awesome.
It can help improve flexibility, strength, and mindfulness.
Plus, if you’re looking for a stretching routine to cool down with after your training, yoga almost seems built for it. Oftentimes a yoga routine will end in corpse pose, the perfect posture after a hard training session.
Here is a FULL yoga routine you can do anywhere. It’s a great routine to follow on your non-training days:
Instead, you should be doing a dynamic warm-up before you strength train (jump jacking, leg swings, arm circles) instead.
Coach Staci covers such a warm-up in this video:
As this study shows, “a dynamic warm-up” can also help reduce soreness after a workout.
Okay, back to stretching.
Stretching AFTER a workout CAN be helpful, but not for the reasons you’d expect!
Stretching hasn’t been proven to reduce soreness or improve one’s recovery time, but stretching CAN help improve flexibility.
This is super helpful if you have the flexibility and mobility of this robot:
So stretching after a workout allows you to work on flexibility and mobility without needing to worry about losing your strength (if you had stretched before your workout)!
And with improved flexibility comes improved performance in almost all areas of life (yup, even THAT).
Also, as you get older, your flexibility and mobility start to go…making you FEEL older.
If you can stay flexible, you’re more likely to stay happy and healthy for far longer.
Staying flexible keeps you active, and staying active keeps you young.
If you are interested in improving your mobility, make sure you check out these two guides:
How to Touch Your Toes– which will walk you through 4 stretches to help you reach those little piggy wiggies.
What’s that? You want even more stretching recommendations?
Depending on how you’re feeling, where you’re sore, and so on – you can throw in some additional movements:
#1) The Ballet Stretch
#2) The Full Body Stretch:
#3) The Back Stretch:
No matter what training you’re doing, whether it’s with bodyweights, actual weights, or running, always make sure you take some time post-workout for some stretching exercises: you’ll be improving your flexibility which gets more important every day you get older!
Before I dip out, if you want Nerd Fitness to help you along with your fitness journey, here are three ways we can help:
#1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on your experience level, check out our 1-on-1 Online Coaching Program!
For example, let’s say you have an old injury and couldn’t perform one of our streteches. A Nerd Fitness Coach can work with you to create a customized routine for your exact situation.
Personally, I’ve been working with the same online coach since 2015 and it’s changed my life. You can learn more by clicking on the box below:
#2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!
Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Plus, you can take part in flexibility challenges alongside a group of nerds who are all trying to better themselves!
Try your free trial right here:
#3) Become part of 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 from home” guides.
Get your Nerd Fitness Starter Kit
The 15 mistakes you don’t want to make.
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Alright, your turn:
Do you have any favorite post-exercise stretches?
Any difficult areas you try and troubleshoot after your training?
What do you do to help with post-workout recovery?
Let us know in the comments!
-Steve
PS: With all this talk on post-workout stretching, did you remember to warm up before your workout? I got you!
Sharing some clean beauty gift ideas from Beautycounter and some of my favorite brands. If you’d like to check out Beautycounter’s amazing holiday sets, our Cyber Monday sale is going strong! Get 20% off sitewide and free shipping on orders over $50.
Hi friends! I hope you’re having a wonderful week. I’m taking some treats to the teachers at Liv’s school and looking forward to a podcast interview later today. For today’s post, I wanted to share some of my favorite clean beauty gift ideas if you’re crossing items off your holiday shopping list.
I LOVE that clean beauty has become more prevalent over the past few years and more and more people are interested in supporting clean makeup and beauty brands. When I first got into the clean beauty and skincare world – when I was pregnant with Liv!- there weren’t a lot of options available. It’s been incredible to see it become more mainstream and safer options for the entire family showing up on skincare, baby, and kids’ store shelves. If you’re shopping for any of your friends or family members who are interested in safer skincare and clean beauty products, I thought I’d share a roundup list of some of my top gift ideas!
Clean Beauty Gift Ideas
With how OVER-regulated we are in some industries in the US, it’s surprising to see what we’re severely under-regulated when it comes to the products we put on our skin. Our skin is our largest organ and directly absorbs product ingredients, whether it’s makeup, lotion, cleanser, oils, sunscreen, etc. I feel like the current structure is “safe until proven dangerous” and the US still allows over 1600 potentially harmful ingredients in skincare and beauty products (even skincare and bath products for babies!). We still have ingredients that are probable carcinogens, endocrine disruptors, heavy metals, parabens, and preservatives. Check the ingredient label and search for clean ingredients you understand and it’s also helpful to scan products using the EWG Healthy Living app. It will rate the products according to their ingredients and indicate anything that may be problematic. You can check out a podcast episode I did with my friend Arsy here!
Here are some of my favorite clean beauty gift ideas featuring Beautycounter’s gorgeous new holiday line, plus some other brands that I personally use and love.
Makeup, Lips, and Palettes
Glow Recipe Watermelon Glow Magic Kit – while Glow Recipe ingredients aren’t *perfect* (they use “fragrance” which is a trade secret for hiding chemical ingredients), they’re definitely a better option than many products on the shelves and work extremely well. I use their watermelon mask every week or so for a little pick-me-up because the texture is awesome and it smells beautiful.
Clean Sweep Hyaluronic Lip Balm Duo – both balms are formulated with ultra-moisturizing murumuru and mango butters that keep lips happy and healthy-looking.
Ready Set Makeup Trio– this one has three favorites: a mini Jellie (little lipgloss with a shine), our new mascara, and cream shadow in moonlight. I love the shadow to highlight eyes and you can also use it as a highlighter.
Beyond Lip Gloss minis – this is my favorite lip gloss! It’s not sticky, the perfect amount of shine, and includes real vanilla bean. I give the mini versions to Liv’s friends each year with their Christmas gifts. You can also split up this set and use as stocking stuffers!
This Tarte eyeshadow palette – this is my current go-to palette. I have super sensitive eyes and Tarte always works well for me. The colors are gorgeous neutrals and the shades work for all skin tones.
Color Intense Lipstick – this one lasts for hours and is smooth and hydrating, not cake-y like some of the other long-lasting lipsticks I’ve tried. Brunch is a neutral mauve color (my everyday color), Girls Night is a classic red, and Garden Party is a pop of bright pink.
Skincare gift sets that will make your skin glow
Bright Side Duo – If you’re trying Beautycounter for the first time, I highly recommend this set! It contains our bestselling All Bright C vitamin C serum and our Overnight Peel. I use the C serum every day – it has powerful antioxidants like turmeric and camu camu and an ultra-stable form of vitamin C. Both can help with brightening, texture, age spots, discoloration, and wrinkles.
Smooth and Bright Duo– this one includes the All Bright C serum and our brand-new Reflect Effect AHA Smoothing Facial Mask. I can’t wait for mine to arrive!
Best in Clean Heroes– this one has so many of my favorites: the lipgloss, All Bright C serum, Overnight Peel, and Countermarch Adaptive Moisturizer. The moisturizer adapts to the amount of moisture your skin needs and can provide up to 24 hours of hydration.
Detox and Done Duo– this set has our popular charcoal face mask, plus a 3 in 1 facial tool. I use this mask once a week to absorb excess oil, draw out impurities, and improve texture.
If you want to treat yourself to a fancy serum, this is my go-to. It feels like a DREAM and this clean skincare brand from Italy uses beautiful and pure ingredients. All Furtuna products are free of Parabens, phenoxyethanol, phthalates, synthetic fragrances, synthetic colors/dyes, genetically modified organisms (GMOs), sodium lauryl sulfate (SLS), sodium laureth sulfate (SLES), ethanolamines (MEA/DEA/TEA), ethylenediaminetetraacetic acid (EDTA), hydroquinone, mineral oil, plus another 1,300+ ingredients banned by the European Union.
Fresh Rose Deep Hydration Skincare Value Set – fresh is another one of the brands I use and trust (not perfect, but much better) and their products are lovely and work extremely well. The Rose deep hydration cream in this set is one I love because it’s super thick and moisturizing.
Good Scents Bath Oil trio– these bath oils are formulated with avocado and jojoba oil, and scented with essential oils.
If you have dry winter skin, check out this gift set from Target. I’m a huge fan of this brand – we use their lotion and body wash – and everything is super hydrating, cruelty-free, vegan, and includes coconut oil and shea butter.
Fragrance ideas for the clean beauty lover
Phlur is my lil secret for the most beautiful perfume made with clean ingredients. You can request a sample pack and pick the one you love the most! (Little tip: I keep the samples in my makeup bag and purse for when we’re out and about.) Perfume used to be such a bummer for me because I like to smell pretty but hate the ingredients in conventional perfumes. Plain essential oils don’t last very long. This is the best of all worlds: gorgeous, REAL perfumes but made without sketchy ingredients.
Nail polish! If you’re looking for a better nail polish option, check out Zoya!
Sole Mates exfoliating duo– this includes a volcanic rock pumice stone and exfoliating foot balm. It has a lovely light mint scent!
A makeup eraser! This thing CHANGED MY LIFE. If you have a Costco membership, be on the lookout for these. I got a 7-pack for a sweet deal at Costco.
So tell me, friends: what’s your favorite skincare or beauty brand? I rotate between Beautycounter, Tarte, Furtuna, and fresh. Anything on the list above you’d love to have for yourself this holiday season? (Hint hint: leave a comment with your favorite item on this list and I’ll surprise a lucky winner in Friday Faves)
If you decide to try out Beautycounter, through tonight you can get 20% off. If you place an order over $100, I recommend adding Band of Beauty for $29- you get a welcome gift, 10% back as product credit, and free shipping on orders over $100. It’s like our version of Amazon Prime meets Nordstrom Rewards.
I saw a post yesterday on instagram that said “why is it that as soon as Thanksgiving week hits all our routines go out the window?” It stopped me in my tracks because, while it used to be true for me, it literally is such a cop-out. Yes our schedules get busier, and yes there are likely more moments to indulge, but that DOES NOT mean you can’t have a solid holiday routine.
The Holiday Survival Challenge is all about helping you build out a holiday routine that makes sense for YOU! What works for me may or may not work for you.
That said, the tools I’m giving you over the next three weeks will allow you to set a foundation to build on for you life.
Kicking Things Off
During out prep-week I wanted you to focus on figuring out what was realistic for your holiday routine. It was about looking ahead, setting goals and figuring out what was most important to you.
If you missed the routine builder printables from last week you can find them here.
Now it’s time to get to work!
We are starting Week 1 of our Holiday Survival Challenge and it’s go time! Time to put your plans into action and really dig into your routines.
Below you will find all of the other additions I plan on making to my daily routine. Scheduling these into YOUR routine will reduce holiday stress and give you solid foundation for the next 21 days!
As you start to plan out your Week 1 routine today, use the printable below to help guide your schedule.
This week’s giveaway is going to be all about helping you create more time for YOU!!! I’ll be giving away TONS of amazing self care and beauty products ($500+ value).
Post this pic to your IG and tag @lovesweatfitness with #teamlsf #LSFHolidaySurvival #lsfsayhey
To win, Post the graphic above on IG and tag me!
Turn on notifications for my ig page @lovesweatfitness – I will be sharing details Monday morning at 8am pst!
Our Prep-week winner was @AmyLL16 – she won LSF Nutrition + an outfit from Goldsheep for her and a friend!
Hi friends! How are you? I hope that my fellow US friends had a lovely Thanksgiving. I just wanted to let you all know that I am so thankful for all of you. Thank you so much for being here and for supporting this lil blog, especially my friends out there that have been readers for a long time. I’ve been able to connect with so many amazing friends all over the world, and every day, I’m grateful for this blog and our incredible community. Thank you for reading, for being so awesome, and for giving me the opportunity to connect with you on this little corner of the internet.
Our Thanksgiving was low-key and wonderful. We woke up early and I popped the cinnamon rolls into the oven – Alton Brown’s recipe is usually my go-to but lately I’ve been using this recipe since it’s faster and still tastes amazing – and my mom, stepdad, Trevor, his girlfriend, and nana all came over for Thanksgiving breakfast. We were just going to have cinnamon rolls and egg casserole, but in pure madre fashion, she brought enough food for 40 people AND her famous homemade Bloody Marys. We ate and chatted while the kids ran around outside with the dogs.
(Trevor brought his husky Nova over and the dogs all love each other)
They all headed home and the girls watched Home Alone while I caught the Peloton Thanksgiving ride on demand. Next, we got ready to head to my uncle’s house.
Everyyyything I ever wanted. Also, why do we only have Thanksgiving food once per year?
(We brought some maple and turkey bacon Brussels sprouts and these brownies, which were delicious)
We had the usual giant feast with my dad’s side of the family. It ended up being insanely windy all day, but it died down a bit while all of the guys went golfing. I curled up in a blanket and talked with cousins while the girls played in the backyard, and it was a perfect day.
The dessert spread:
And now BRING ON the holiday decorating, holly jolly festivities, and Christmas movies. I’m so ready 🙂 It’s also one of my favorite holidays of the year : Black Friday! I usually use this chance to finish out our holiday shopping, and also buy some of the things we’ve been needing for the house at an excellent discount.
I’ve been working with a handful of 1:1 clients since I completed my certification and am ready to add 15 new clients. This is super limited because I want to provide the best possible experience. If you’ve been looking for some help with nutrition foundations, healthy habits, assessing your routine, eating to meet your goals and unique needs, or want to try macro tracking, I’m your girl. I have some clients that are working on the basic foundations of nutrition – you can’t build a house on a shaky foundation. I have other clients who are level 2s and 3s working on skills like macro tracking and carb cycling.
If you’re feeling burned out, overwhelmed, or uninspired on the nutrition front, I’d love the chance to work with you. Many of my clients are UNlearning previous habits from dieting and deprivation, and it’s been incredible to see their progress and their relationship with food completely change. If you’re tired of obsessing over food and *food rules*, jump in and join us.
When you sign up for your first month, you can start right away or start in January – it’s up to you! Think about how great it will feel to start 2022 knowing that you have a coach in your corner to help you develop sustainable nutrition habits for life. No more guessing what or when to eat. No more deprivation and dieting. Think about starting the new year with actionable steps you can take and a solid plan to help you get to your goals.
Barre Bootcamp 2.0 is 50% off with the code blackfriday. If you’ve been wanting to try this workout program, click here and get 50% off! Follow-along videos you can do anywhere, plus a 4-week calendar. The downloads are yours to keep and stream forever.
Sakara! This is their ONLY sale of the entire year, so if you’ve been wanting to try it, now is the chance! I LOVE their meals and they have so many cute holiday items in their clean boutique. I have and love the water bottle, robe, milk frother, and sweatershirt. Use the code XOGINAH-BF21 for 25% off sitewide.
You can also use the discount for their meal delivery service (I get it once a month as a treat for myself and it feels like a gift to eat this beautiful, vibrant food I didn’t have to prepare), gifts, and clean boutique items (highly recommend the beauty chocolates, protein + greens, granola, and metabolism bars). Check it out here and use the code XOGINH-BF21 for 25% off!
HigherDOSE. You guyyyyyys. My beloved sauna blanket is on sale for Black Friday! I use this thing 2-3 times a week, every single week, and it makes me feel amaaaaaazing. The toasty warmness is especially lovely over the cooler months! It makes my skin glow, I get an awesome sweat, and sleep so well on the nights I use my sauna blanket. Check it out here and use the code DOSE2021 for 20% off! This was a Black Friday gift to myself last year and an excellent choice indeed. I also have and love their LED face mask and the copper body brush.
Athleta is 20% off! This is where I get all of the girls athletic clothes, which are really like their comfy *weekend* clothes. They live in Athleta all summer.
Lumen, the metabolism tracker I’ve been using, is on sale for Black Friday, plus you can use my code FITNESSISTA for an extra 10% off. I’ve been using this thing for a few weeks now and absolutely love it. It’s been insightful to know if my body is burning mostly carbs or fat, and it customizes your nutrition plan based on this data, your sleep, activity level, workouts, etc. Check it out here.
So tell me, friends: are you holiday shopping this weekend? How’s it going on your gift lists?
Disclaimer: We’re going to be discussing some issues that may be difficult for some going through a tough time. If you (or someone you know) aren’t coping so well, PLEASE see the links at the bottom of this article with some resources from all around the world. Obviously, we recommend discussing this information with your health professional – none of this is a diagnosis, but rather a starting point for discussion.
BUT, armed with the right weapons, we can ward off the winter monster, or even keep it in full hibernation.
From here, mental health wizard and resident NF Family Rebel Correspondent, Dan Schmidt, will take it away:
What is Seasonal Affective Disorder?
Aside from being a really clever acronym, Seasonal Affective Disorder (SAD) is a mood disorder that, spoiler alert, has a seasonal pattern.
It’s also known as:
Winter depression
Winter blues
Seasonal depression.
In a nutshell, SAD makes people with ‘normal’ mental health experience depressive symptoms at a specific time each year – most often winter.
SAD can be a cruel, powerful, and damaging arctic foe.
But armed with the right weapons, we can ward off the winter monster, or even keep it in full hibernation.
How Do I Know if I have SAD?
Most of us feel a little glum in winter…it’s natural to feel a little down.
Cold mornings, less time outside, and often it’s not as easy to get out and do our favorite things:
So for a lot of us, winter just sucks a little.
We’ve known something was up since the 6th century, but SAD remained a mythical creature until the 1980s in the West when it became officially recognized as a mood disorder. While we’re still not 100% sure of how it works; it’s pretty clear to see that SAD especially thrives in the cooler, darker climates.
For example, studies show[1] SAD’s prevalence in the U.S. ranges from around 1% in Florida to 9% in Alaska. Looking around the world, in Oslo, Norway, around 14% of the population will be impacted by SAD,[2] while us lucky buggers Down Under are barely impacted at all, with estimates that only around 1 in 300 Aussies (0.33%)[3] will experience SAD during the “winter.”
Yes, SAD can occur for some people during summer and other seasons, but this is particularly rare compared to winter prevalence.
Common SAD symptoms include:
low mood for most of the day.
loss of interest in your usual activities.
drowsiness and low energy (lethargy).
fatigue, irritability, and severe mood swings.
Irregular sleep patterns (too much and/or too little)
eating more than usual, especially craving sugar and carbohydrates, leading to weight gain.
loss of interest in things you normally enjoy doing.
intrusive or disturbing thoughts.
Depression is not just a fancy word for feeling “bummed out”, and SAD is just as serious as any other depression and needs to be dealt with promptly and effectively. (See the end of the article for a list of mental health services links.)
“But how do I know the difference between general winter glumness, or if I’m being mauled by the SAD beast like Leo in the Revenant?”
Ask yourself these questions:
“Do you feel like you can’t get yourself out of this rut?”
“Have you lost an interest in things that you usually enjoy?”
“Have you felt this way for more than two weeks?”
If so, then it could be time to have a chat with a professional and perhaps seek treatment.Once again, SAD is just as real and can be just as devastating as Major Depressive Disorder; the only difference is the yearly regular onset.
This bitter beast can take over someone’s entire wellbeing, and left untreated, the consequences can be devastating.
So let’s learn how we can slay the SAD, or even better, keep it in hibernation this year, so we nerds can continue to conquer all year round.
What is the best treatment for Seasonal Affective Disorder? (Slaying the SAD Beast)
As with any injury or illness boss battle, you need to use the right medicine weapon to save the day. And there are many weapons you can equip yourself with to slay SAD.
Here is how to treat Seasonal Affective Disorder:
#1) GET SOME LIGHT
Light helps the body produce serotonin (hormone that affects mood) and reduces the production of melatonin (hormone that makes you sleepy).[4]
Starting with natural light is best, even though it’s not always easy.If the sun happens to be peeking out from the clouds, try and get outside for a nice walk.Even on cold or cloudy days, outdoor light can help, particularly in the morning. Just make sure you bundle up properly. The Norwegians have a saying “There is no bad weather, only bad clothing!”
Also, making yourwork and home environments as light and airy as possible and sitting near windows can help too.
If you feel you’re just simply not able to get enough natural light, ‘Light Therapy’ is generally one of the first weapons picked up to slay SAD.[5] It can start alleviating symptoms in just a few days. It’s incredibly simple, and sitting under bright fluorescent globes or in front of a therapy lamp (again, particularly in the morning) has shown to be effective against SAD[6] (Anecdotal, but I once met a young woman who started to feel better just by increasing the wattage of her bedroom lightglobes).
Be forewarned that Light Therapy is not appropriate for everyone, including people with bipolar disorder – talk to a professional if this is a route you want to take.
#2) EXERCISE AND DIET
Surprise, surprise, our old friends come to the rescue once again. It’s clear[7] that exercise is key in keeping the blues at bay, so rug up and take a long walk, and be sure to work out when possible.
Exercise and other types of physical activity help relieve stress and anxiety, both of which can increase SAD symptoms.
If you’re really keen to take on winter, try the Winter Is Coming Workout, and start building that summer body early. For those who don’t like the freezing weather, that’s cool (get it?), you can always do Steve’s20-minute hotel room workout(pro tip: you don’t actually need to be staying in a hotel room to do the workout… that was $250 I’ll never get back).
As for nutrition – while there is no well-established link between healthy nutritional practices and a reduction in SAD symptoms. BUT, studies HAVE shown links between healthy eating – like the Mediterranean diet – and a decrease in general depression.[8]
So anything we can do to eat healthy this time of year may certainly help.
Plus, Steve has already highlighted that if you’re going to eat unhealthy foods during winter, let’s at least be smart about it and negate the impact the holidays have on our waistlines. Try your best to provide a counterbalance to those comfort foods, and keep your diet as close as you can to what it is the rest of the year.
#3) GET SOME VITAMIN D
When exposure to sunlight is low, your body makes less Vitamin D.[9] According to this study,[10] Vitamin D deficiency affects nearly HALF of the world population. It is important for overall health. Our friends over at Examine say that if your diet is decent and there’s only one supplement you’re taking, it should probably be Vitamin D during these upcoming months.
The research is a little mixed when it comes to Vitamin D’s effectiveness in battling SAD,[11] but some studies[12] do show an improvement to everyone’s depression scale scores (those with or without SAD). Overall, if you aren’t getting enough sunlight in the winter, consider picking up some Vitamin D!
Recommendations differ for the amount of Vitamin D needed – or if you even need it – so further blood work and a talk with your doctor is a good choice here.
Meditation has been shown to help alleviate symptoms of depression.[13] Now, you don’t have to shed all your worldly possessions and go live in the mountains:
But if you’re suffering from the winter blues, a simple mindfulness practice may help. Even just a few minutes a day can go a long way.
If you want, Nerd Fitness Journey has a meditation adventure to help you build up the habit.
It’s free to try, right here:
#5) EMBRACE THE SEASON
Going back to foreign sayings – there’s a Danish concept of “hygge.”
While there’s no direct English translation, it essentially means coziness and comfort
Things like:
Wrapping yourself up in a blanket.
Enjoying a good book.
Or sitting by a warm fire.
So instead of lamenting the change of seasons – EMBRACE these other experiences that we get to enjoy.
#6) THERAPY
Talk Therapy (Psychotherapy) and cognitive behavioral therapy sound scary but really aren’t.
Psychotherapy focuses on helping you to build skills to deal with the stresses in your life, along with identifying and changing negative thinking patterns.
Therapies such as these assist with relearning some of the patterns and thoughts in your life that aren’t doing you any good.
It can feel daunting and really weird ‘opening up’ to a stranger at first.
But having a coach to talk through your negative thoughts and feelings, someone who can teach you to manage those better, is generally quite effective.
Most people will notice an improvement in as little as two weeks. Really, the “weird” stigma is usually the biggest barrier to even doing the thing in the first place!
#6) MEDICATION
Finally, some people with SAD benefit from antidepressant treatment, especially if symptoms are severe. We’re not here to offer any medical advice, so please see your doctor if you think medication may assist you.
Moving forward with SAD (This too shall pass)
It’s normal to have some days when you feel down, and the holiday season can be especially hard for some.
When short days and miserable weather are piled on top of this, it’s easy to see why ‘winter blues’ is so common. But if you feel down for days at a time and you can’t get motivated to do activities you normally enjoy, please speak to someone and see your doctor. This is especially important if your sleep patterns and appetite have changed, you feel a sense of hopelessness, you have intrusive thoughts, or you turn to alcohol/substances for comfort or relaxation.
Above all, take care of yourself this winter:
Be sure to get enough rest, and take the time to relax.
Reach out to a trusted friend, family member, or health professional if you feel you’re having a tough time.
And if someone reaches out to you, remember: We are Rebels, we fight conventional wisdom and smash stigmas. Never leave a fellow nerd behind.
If you feel the bitter, arctic beast starting to rise from its summer slumber, remember that you are not alone, and there are ways to slay the frosty fiend. You are strong enough to beat this, and the entire Rebellion has your back.
Want a little more from us?
If you want to continue your journey with Nerd Fitness, we have three great ways for you to do so:
#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 button below for more details:
#2)If you want an exact roadmap for getting fit, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Plus, we have Missions specifically designed to help you stay active, no matter what the weather is like outside.
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, the Nerd Fitness Diet Cheat Sheet, and much more!
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Alright, that does it for me. Rebels, take care of yourself and each other.
Do you have your own secret weapon to slay the SAD? We’d love to hear from all you Rebels about how you keep your mind healthy during winter; the more ideas we all have, the better! Let us know in the comments!
– Dan
PS – If you, or someone you know, would like further support, here are some excellent links and services that will get you started in the right direction:
