WEEKLY WORKOUT SCHEDULE

WEEKLY WORKOUT SCHEDULE

  September 05, 2020    Pratik Bandagale

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Free fall workout schedule

How are you liking the first week of Self Care September babe?! We are already absolutely loving taking a little extra time for ourselves and just allowing ourselves more ME time. If you couldn’t do it last week, start this week! It’s so important to give yourself some self love.

Speaking of Self Love, we are all doing the Self Love Workbook starting NEXT WEEK so make sure to grab yours and use code SELFLOVE15 for 15% off!

To us, self care means a lot of different things. But it also means cookies. And we’re giving you this brand new healthy chocolate chip cookie recipe so you can indulge guilt-free! These cookies are SO soft, chewy and delish, you won’t be able to have just one. Check out the recipe below!

Let’s get ready to sweat – here’s your free fall workout schedule!

Access the Free Daily 10 in the LSF app! Download on your itunes or google play stores.

Today’s Workout

Exclusive App Workout + Daily 10 in the App

Don’t have the app? Download now or try this workout on Youtube.

#LSFMadeitMonday Treat yourself! Put on a face mask and take 10 minutes of alone time.

Today’s Workout

Exclusive App Workout + Daily 10 in the App

Don’t have the app? Download now or try this workout on Youtube.

#LSFRollCall Go for a walk outside today and think about what you’re grateful for!

Today’s Workout

Exclusive App Workout + Daily 10 in the App

Don’t have the app? Download now or try this workout on Youtube.

#LSFRollCall: Practice breathing deeply and relaxing any muscles that feel tense throughout the day!

Healthy Chocolate Chip Cookies

Today’s Workout

Exclusive App Workout + Daily 10 in the App

Don’t have the app? Download now or try this workout on Youtube.

#LSFRollCall Listen to your favorite song and post it on IG so we can add it to our playlists!

Today’s Workout

Exclusive App Workout + Daily 10 in the App

Don’t have the app? Download now or try this workout on Youtube.

#LSFFeelinYourselfFriday: Make your favorite cup of tea today and get chill AF!

Need a quick snack or an appetizer for an at home happy hour?! We got you girl with these delish healthy stuffed mushroom recipe new on the blog! Check it out and make my all time fave snack rn!

Today’s Workout

Exclusive App Workout + Daily 10 in the App

Don’t have the app? Download now or try this workout on Youtube.

#LSFRollCall Choose a Yoga Video to do in the LSF App! You deserve to connect with your mind & body, girl.

Today’s Workout

Exclusive App Workout + Daily 10 in the App

Don’t have the app? Download now or try this workout on Youtube.

#LSFRollCall Declutter a space in your home that is making you feel overwhelmed!

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Friday Faves

Friday Faves

  September 04, 2020    Pratik Bandagale

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Hi friends! Happy Friday! I hope you’ve had a good week. We’ve been laying low, escaping to the pool as soon as distance learning wraps up each day, and savoring time with sweet Bella. The poor girl is hanging in there, but her eye looks much worse and we’ve been up with her every night this week. Her sarcoma is in a “growth stage” – the vet said it will stabilize for a week and then grow rapidly for about a week and repeat – and we can tell it’s starting to affect her jaw and chewing ability. A vet is coming to take a look at her at the house this afternoon.

What are you up to over the long weekend? We’re attending a small outdoor baby shower, doing our Princess and the Frog themed movie night, and I’m going to catch a yoga class. I CAN’T WAIT. Ever since I threw my back out last week, I’ve realized that I really need to get back into regular yoga practice. It helps me personally to avoid injuries, it positively impacts my mobility and flexibility, and I notice that I feel more calm and centered when it’s a consistent part of my life. I’d love to hear what you have going on this weekend.

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’d love to hear about any of your current faves if you’d like to shout them out in the comments section below.

Life:

Making the absolute most out of the time we have left with Bella. I’ve cooked for the dogs each morning and evening since we’ve received the initial diagnosis and have made sure to include all of her favorite things. They’ve had salmon, eggs, bacon, cheeseburgers, ground turkey, and lots of chicken. (They’ve also had a few pancakes this week. It’s so random but the dogs go crazy for them.) We had a babysitter one afternoon, so the Pilot and I took Bella on a special date, just the two of us. My mom had brought Cold Stone over for Bella, so we took it with us to the park and let her enjoy some fresh air, ice cream, and extra snuggles. We joked that to Bella this is no different than any other time. She’s used to being spoiled and snuggled constantly. I’ve cried a lot this week, but I’m determined to soak up every second I have with her. <3

An apple tasting with the kiddos. I’m trying to throw in some fun extra activities since we’ve been home so often – we’ve done quite a few art, cooking, and science experiments – and remembered doing an apple tasting when I was in elementary school. I got different varieties of apples, cut them up, and we rated each apple on a scale of 1-5. After we were done, we tallied up the scores to determine the winner. Pink lady was #1, with honeycrisp at #2, and Fuji at #3. P was not a fan of granny smith haha.

I sliced all of the remaining apples and popped them into the slow cooker with a little butter, lemon juice, lemon zest, cinnamon, nutmeg, and a pinch of salt. They were AWESOME with ice cream!

Read, watch, listen:

What’s your dream movie house?

This made me LOL.

Check out this week’s podcast episode here!

Nature therapy exercises to help you live in the now.

Fashion + beauty:

Labor Day Beautycounter promo! When you spend $125, you get the melting body balm for free! This is one of my fave body moisturizers, especially as we head into drier and colder months. It’s extremely thick and moisturizing and it smells amaaaaaazing. To get to $125, I recommend added the overnight peel and All Bright C serum to your cart. If you’re a new client, add the code CHANGEBEAUTY10 for an extra 10% off. (Make sure Gina Harney is selected as your consultant!) If you need recommendations, hit me up in the comments below or send me an email and I’d love to help. gina@fitnessista.com

Ordered this casual camo dress and cute leopard headband.

gap is extra 50% off sale and 40% off everything else this weekend. I’ll be stocking up on fall clothes and pajamas for the kiddos. Got them each new denim jackets with the haul.

Fitness + good eats:

60-minute circuit and Tabata class.

Couch to 10k: everything you need to succeed.

Back-to-school lunch recipes for this weirdo time.

Total body barre workout and video.

Happy Friday, friends! Hope you have a great weekend and thanks for stopping by the blog today.

xo

Gina

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058: Cooking ruts, fitness fueling, and go-to recipes with Vanessa Rissetto, RD

058: Cooking ruts, fitness fueling, and go-to recipes with Vanessa Rissetto, RD

  September 03, 2020    Pratik Bandagale

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Hi friends! New podcast episode is up! I’m so excited to be chatting with Vanessa Rissetto, RD about nutrition and fitness fueling.

Here are some of the things we talk about:

What to do when you’re bored with food and uninspired

Fitness fueling strategies

Her thoughts on the keto craze

Why you shouldn’t be afraid of carbs

Easy go-to recipes

and so much more!

She drops so many awesome knowledge bombs and tips during this episode. I really enjoyed our conversation and hope you like this one, too!

Here’s a bit about Vanessa and her background: 

Vanessa Risseto is Registered Dietitian with over nine years of experience in clinical and private practice, uniquely combined with a wealth of experience in Sales, Marketing and Media. She developed her professional skills developed New York University and Mount Sinai Hospital, specializing in bariatric surgery, parenteral and enteral nutrition, infectious diseases, and adult weight management levels I and II. She built the strategy to grow start-up nutrition consulting app (Rise) that was then sold to a major medical tech company (One Medical). She’s been recognized by Essence Magazine as one of the “5 Black Female Nutritionists Who Will Change The Way You Think About Food.” Vanessa graduated from Fordham University with a BA in History and New York University with a Master’s in Marketing. She co-founded Culina Health with Tamar Samuels.

You can connect with Vanessa on her site and on Instagram.

Resources:

Check out Daily Harvest for quick and delicious meal options, especially when we’re crazy busy. They’re vegan, gluten-free, and so so good. I love the smoothies, scoops, bowls, and flatbreads! Use the code FITNESSISTA for $25 off your first box.

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 mint flavored drops and bath bombs!)

Thank you so much for listening and for all of your support with the podcast! Please leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.

You can listen and subscribe to the podcast on iTunes, Stitcher, and Google Play.

xoxo

Gina

The post 058: Cooking ruts, fitness fueling, and go-to recipes with Vanessa Rissetto, RD appeared first on The Fitnessista.

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You Finished SSU! Here’s How to Enter the Giveaway

You Finished SSU! Here’s How to Enter the Giveaway

  September 01, 2020    Pratik Bandagale

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fitness motivation

CAN YOU BELIEVE IT? You stuck with your fitness motivation, crushed those workouts, and absolutely slayed this Summer Shape Up challenge! I am SO PROUD of all of us for making it happen. And I’ve gotta say, I feel amazing! Do you?

I looooove these challenges because they make it easier for me to stick with my fitness motivation. By myself, it’s easy to be like, “Oh, I’m tired,” or “I’ll do it tomorrow.” But knowing that we’re all in it together — that you ladies are on your grind, making it happen — puts some serious pep in my step.  

And WE. DID. IT. This Summer Shape Up felt extra special to me. The world is on its head right now and life feels so funky. But sticking with this program and doing it with all of you has helped me feel centered. I’m coming out of this challenge feeling awesome not just physically, but also feeling so supported by and excited about our LSF community!

Now, it’s time to reap the benefits of all that impressive fitness motivation. And that means it’s time for (drum roll, please) our major giveaway! 

Trust me, we’ve got the goods. And we want to give them to you! To get entered into our giveaway so you can potentially win some of the major stuff we’re giving away, fill out the survey at the end of this blog. 

The Summer Shape Up giveaway goods

Okay, let’s talk deets. We teamed up with GT’s Kombucha for this giveaway and giiiiirls, it is SWEET. 

We’re talking some big, exciting prizes for showing up for yourself and our LSF community. And all you need to do to potentially win them is fill out the survey at the end of this blog! 

Our 2020 Summer Shape Up grand prize

We’re going to be giving this prize to the woman who was on her A-game in her workouts and in supporting our LSF community. We’re talking someone who was doing daily check-ins and cheering on other LSF babes throughout this challenge. This queen’s fitness motivation and inspiration will score her:

• $1,000 cash (heck yeah!)
• A free year of the LSF app and an iPhone 11 to make the most of it
• A one-year supply of GT’s Kombucha (your gut is going to be so happy!)
• $250 to Summer Water + Exclusive View Master
• Swimwear from Dippin’ Daisies with a $500 value
• $500 in FACIALWORKS skincare
• $500 to Victoria’s Secret

Like, dang! That’s a pretty sweet haul, right?

And that’s not even all! Our other giveaway prizes are pretty epic, too.

Other giveaway prizes that could be yours

You didn’t really think we’d just pick one babe and leave everyone else hanging, did you? We’re giving out some other sweet packages, for sure. Check ‘em out:

• Our 2nd place Summer Shape Up icon will get a Theragun (these things are amaaazing for post-workout massages but they cost a whopping $600!), $250 to Dippin’ Daisies so you can grab swimwear to show off all of your hard work, $250 in FACIALWORKS skincare, $60 to Summer Water, $250 to Victoria’s Secret, and a 6-month subscription to our app. 
• 3rd place is still pretty impressive, too! That babe will score a FitBit, $250 to Dippin’ Daisies, $250 to FACIALWORKS, $60 to Summer Water, $250 to Victoria’s Secret, and a 3-month LSF app subscription. 

We’re also giving out some goods to:

• The Sweaty Selfie Queen
• The Hydration MVP
• The Master Chef
• The LSF Bad*ss Mom
• The OMG Transformation
• The Energizer Bunny
• The Fierce and Fabulous Front Line Worker
• The Girl with the Cutest Furry Workout Friend
• The Studious and Working It babe
• Our Extra AF queen

Wanna know more about all these categories to see where you might win for all that fitness motivation you shared? Check out all the deets on our initial giveaway blog. 

Additionally, if you took pics at the beginning of the Summer Shape Up and have been tuned in with LSF girls on Insta, you can be entered in this giveaway. Make sure you’ve shared your before-and-after pics. We want to see that #LSFTransformation! 

And if you haven’t already, follow us on Instagram at @LoveSweatFitness and @TeamLSF and tag your pics with #LSFRollCall and #LSFSummerShapeUp. 

For real, joining us on Insta is so fun and inspiring! Like, seriously, how much fitness motivation do these ladies give you? WE ARE HYPED.

Take our survey and be entered into the giveaway!

Assuming you stuck with the Summer Shape Up challenge and have your before-and-after pics ready, you have everything you need to get entered to win some of our sweet prizes! All you need to do is fill out our SSU Submission Form.

The submission form serves a few purposes. First, it enters you into the giveaway (obv an important thing). But it also gives us a way to gather all of those awesome #LSFTransformation photos, which we freaking love! We’re so excited to share these pics with our LSF community so we can all celebrate how far we’ve come together in the last eight weeks.

 Additionally, the submission form gives you a chance to share what you thought of this challenge. What did you like? What could we improve? Fill out the survey and let us know! 

Overall, we love hearing from you and take all of your feedback to heart. We want to hear from you so we can make future challenges the absolute best they can be!

So, what are you waiting for? Fill out our Summer Shape Up submission form and get entered to win!

The post You Finished SSU! Here’s How to Enter the Giveaway appeared first on Love Sweat Fitness.

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How to set up your Peloton bike (or any spin bike!)

  September 01, 2020    Pratik Bandagale

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Tips for setting up your Peloton bike (or any spin bike) with seat height, seat position, handlebar positions, and how to clip and unclip your pedals. 

I’ve been participating in an exciting Instagram advice mission lately: helping reader friends set up their Peloton bikes. I’ve had the bike for two years but have taught cycling classes for 11 years now (WHAT), so quite a few people have reached out to me for help on how to set up their bikes. (One week, I helped four people set up their bikes via photos and video!) I feel like Peloton does a lot of things right, but when I first got the bike myself, I was so thankful that I was an advanced spinner, because otherwise I would have felt lost with the initial process. I didn’t feel like the setup video was very thorough or helpful. They breezed through a lot of the details but thankfully, I was easily able to set it up myself.

I thought I’d make a video here for my friends who have recently purchased a Peloton or another spin bike or need to adjust their current settings.

The right settings can make such a huge difference in how your ride feels and can also help to protect injury and pain in your knees, ankles, wrists, and low back. As always, be smart when you’re setting up any type of fitness equipment. Ask for someone to help you if you need it!

How to set up your Peloton bike (or any spin bike!)

First, you’ll want to plug in the bike and get it connected to Wifi. From here, you’ll create a profile or log into an existing profile. This part is pretty easy! Next, you’ll need to personalize your bike settings by adjusting the seat height, position, and handlebars.

Watch the video for all of my tips on how to adjust the Peloton bike (or any spin bike) here:

Some tips: 

– Watch your fingers! Make sure they’re never on the portion of the bike that will be moving so you don’t pinch yourself

– Loosen each knob entirely before adjusting positions

– Tighten the knobs to support your body. Make sure they’re fulling tightened before riding.

Tips for settings:

Seat height:

– For seat height, a nice starting point is to line the bike seat height up with your hip bone. This is not always an accurate end point, but a good starting point; you can adjust from here. You may need to lower the seat a couple of settings, depending on how straight your leg is once you clip into the bike.

– Clip into the bike and fully extend one leg (the other leg is bent). Your straight leg should be ALMOST totally straight and your foot is flexed (parallel to the floor). There should be a tiny bend at the knee to protect your knee as you ride. Make sure your knee isn’t extremely bent here. Look for a small bend at the knee and ensure your leg isn’t totally locked out.

Seat position:

– For seat position, this is how far forward or back the seat will be. You’ll extend one leg again and bend the other, and from here, take a look at your bent knee. Your bent knee should be directly above the ankle on that side. If your knee too far forward or back, you will absolutely feel this in your knee. (This easy tweak can making riding so much more comfortable!) If you knee is lined up PAST your ankle, scoot your seat back a bit. If your knee is too far back, scoot your seat forward.

Handlebar position:

– For handlebar position, this is more of a personal preference than anything. You’ll want to make sure that the handlebars are high enough so that you aren’t slouching down and that you can maintain a long spine while you’re riding. Also make sure they aren’t too high so that you can keep your shoulders down and relaxed as you ride.

How the heck to unclip and clip into the bike:

– The Peloton uses Look Delta clips. I feel like SPD is more common, but sometimes you can change out the type of clips on your shoes if you already own a pair of cycling shoes. To clip into the bike, you’ll want the hard plastic part to slide and click into the base. You’ll hear an audible click and know you’re locked in. Sometimes it helps to put some bodyweight into your shoe as you clip in.

– To unclip can be rather tricky, especially with new shoes. Ideally, you’ll point your toe down (make sure that pedal is in the down position) as you rotate from your ankle to unclip. TBH, I feel like this is unsafe for newbie riders since you can tweak your knee with the external ankle rotation. Instead, I recommend taking the shoes off while you’re still on the bike, leaving them clipped in. Once you’re off the bike, you can press the shoe so it’s toe-down and pull the heel towards you to unclip. (Watch the video above for exactly how to do this!)

Peloton gear I love:

Light weights

Water bottle

Sweat towel

Cleaning wipes

Screen wipes

I think that’s it! If you guys need help with your setup, send me a pic on Instagram and I’d be happy to take a look.

Are you a spin fan? Fellow Peloton friends, leave your leaderboard name in the comments! I’m quadhangover

xo

Gina

*Friendly note here that this isn’t sponsored in any way. You can check out my review of the bike here and of the app here. I also created a sample Peloton workout plan here. 

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