Friday Faves

Friday Faves

  March 04, 2022    Pratik Bandagale

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Hi hi! Happy Friday! How’s the week been? I hope you’re having a great one so far.

Heads up that this weekend is the last chance to sign up for Total Body Reset! Get all of the info and snag your spot here! The first Module goes live TODAYYYY and I can’t wait! We have such an incredible group of 28 ladies so far and the fun officially starts on Monday. We aren’t sure when we’ll be doing this again.

(We had such a blast filming the modules for these and I’m so proud of what we’ve created. It’s the information we wish we had access to 10+ years ago and the collaboration of so many strategies we’ve learned over time. Join us here!)

This weekend, Liv has her first dance competition of the season, and I’m also teaching a barre class, training a couple of clients, and have a babysitter for a few hours Sunday afternoon. I’ve been trying to batch as much content during the weekend as possible lately because things are such a scramble during the week. This usually means that I work through the weekend, but it makes the weekdays seem less frantic.

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 hearing about your faves, too, so please shout out something you’re loving in the comments section below!

Friday Faves

Fashion + beauty:

I LOVE anything Rails. I have two of these Angelina dresses and they’re perfect for spring. They’re lightweight, flattering, and cute with sandals or low-top sneakers.

Beautycounter free shipping on orders over $50! Let me know if I can help with any skincare reps. My top products are the All Bright C serum, Overnight Peel, Charcoal mask, Beyond Gloss, and Supreme Cream.

Vuori sent a package of goodies including this orange set! In this pic, I’m wearing the daily bra and the studio pocket leggings. If you haven’t tried their joggers yet, they absolutely live up to the hype. The fabric is lighter and stretchier than I expected and you can wear the to the gym or out and about with a tee and jean jacket.

Fitness and good eats:

This is a very important PSA: Cold Stone has almond milk chocolate ice cream and it is a DREAM COME TRUE. I wanted to cry when I ate it. The only dairy-free ice cream shop in Tucson that I love is Cashew Cow… and the kids hate it, so we rarely go. I feel like other ice cream places have dairy-free sorbet or something fruity, but I always want chocolate. I got this with toasted coconut and chopped pecans and it was insane. I want to go back this weekend!

Random snack idea that I fell in love with recently thanks to Mia: smoked oysters with hot sauce and Simple Mills crackers. Don’t knock it till ya try it.

Read, watch listen:

Don’t forget to check out this week’s podcast episode here about body confidence and self worth.

Improve your digestion without changing your diet.

This season of Queer Eye is lovely and enjoyable as always. I’ve been propping it up on my phone while I work on my computer 🙂

This is Maisey right now… the dog bed destroyer.

Happy Friday, friends!
xo

Gina

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The Batman Workout

The Batman Workout

  March 02, 2022    Pratik Bandagale

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Today, I’m going to share The Batman Workout!

If you plan on fighting crime in your city, you’ve come to the right place. 

We specialize in creating nerdy-themed exercise routines in our Online Coaching Program, because we like to have FUN with our training!

Here’s what we’ll cover:

• How would Batman train in real life?
• The Batman Workout Day 1
• The Batman Workout Day 2
• Exercises covered in the Batman Workout
• FAQ for Batman Workout.
• How to train without a gym (Next Steps).

Alright, grab your cape, and let’s do this.

How Would Batman Train in Real Life?

As Ryan from GMB mentions in the video above, Batman needs to train for:

• Strength
• Power
• Agility

Now, a gym could be useful here. However, sometimes we don’t always have access to a fitness facility.

Maybe we’ve been thrown into some sketchy prison somewhere (thanks Bane).

BUT, that doesn’t mean we can’t work out. It just means we have to focus on bodyweight exercises:

As we mention in our Guide to Bodyweight Training, you really don’t need any equipment to get a full-body workout in. You just need the right plan.

Let me show you what I mean.

The Batman Workout DAY 1

 The Batman Workout Day 1:

• Squat Jump
• Push-Ups
• Headstand Push-ups
• Pull-ups
• Handstand

Depending on your experience level, we can go with a Beginner or Advanced variation.

Day 1 – Beginner:

• Rolling Squat Tuck-up Jumps
• Side-to-Side Push-ups
• Modified Headstand Push-ups
• Jump Pull-Up with Tuck
• Handstands Against Wall

Day 1 – Advanced:

• Rolling Single-Leg Tuck-up Jumps
• Exploding Push-ups (Standard to Wide to Right Front/Left Back to Left Front/Right Back)
• Headstand Push-Ups
• Ice Cream Makers
• Free Standing Handstands

The Batman Workout DAY 2

The Batman Workout Day 2:

• 180-Degree Jump
• Front Lever
• Back Lever
• Planche

Again, we can roll with a Beginner or Advanced variation.

Day 2 – Beginner:

• 180-Degree Jump Turns
• Front Lever Hold with Tuck
• Back Lever Hold with Tuck
• Low Frog Hold

Day 2 – Advanced :

• Single-Leg Jump 180 Degree Turn
• Front Lever Hold
• Back Lever Hold
• Floating Frog Hold

Exercises Covered in the Batman Workout

Let’s now cover the exercises in the workouts found above.

#1) Squat Jump

#2) Single Leg Squat Jump

#3) Side-to-Side Push-up (Knee)

#4) Side-to-Side Push-up

#5) Exploding Push-ups

#6) Modified Handstand Push-up

#7) Handstand Push-up

#8) Jump-up Pull-up with Tuck

#9) Pull-up with Tuck

#10) Ice Cream Maker – Tucked

#11) Ice Cream Maker – Can Opener

#12) Ice Cream Maker – Front Lever

#13) Handstand (In)

#14) Handstand (Out)

#15) 180-Jump Turn

#16) 180-Jump Turn – Single Leg

#17) Front Lever – Tuck

#18) Front Lever – Can Opener

#19) Back Lever – Tuck

#19) Back Lever

#20) Low-Frog Hold

#21) Floating Frog

FAQ on The Batman Workout

Let’s answer some of your questions on the Batman Workout.

#1) When should I advance on with the workout?

Once you get proficient at a level, go up one level for that exercise and work on mastering that within the workout.

Don’t try and jump up to the next progression too quickly. Focus on form and performing each rep as cleanly as you can. That is what will get you strong and help you master the moves. Be sure to:

#2) How many reps should I do? How long should I perform the holds?

• Perform no more than 5 reps per movement for up to 3 sets.
• Work on performing holds for 5 to 8 seconds per set.
• Perform all sets of one exercise before moving on to the next exercise.

#3) How often should I do the Batman Workout?

Give yourself at least a day of rest in between the workouts.

You can even add in sprints or intervals on your off days for extra stamina work if you would like.

#4) What if I don’t have a bar?

In the video below, Coach Jim walks you through what to do if you don’t have a pull-up bar:

For more here, check out How to Do Pull-ups Without a Bar.

#5) Can I wear a cap while doing the Batman Workout?

Yes.

Get strong without picking up a weight

Maybe you hate gyms. Maybe you travel like crazy. Maybe you just enjoy exercising outdoors.

No matter your reason, You CAN build muscle and size or simply lose weight and get in shape with only bodyweight exercises.

Just ask Jimmy here:

Jimmy didn’t want to leave his home to train, so we helped him build a plan to do just that.

Want some help from us too?

No problem!

Here’s how Nerd Fitness can get you ready to fight crime:

1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:

2) If you want an exact blueprint for working out at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

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 our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating bodyweight moves into your training.

Download our comprehensive guide STRENGTH TRAINING 101!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

Alright, that about wraps it up for today.

Tune in for more next time!

Same Bat-Time, same Bat-Channel.

-Steve

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photo source: ©rosinka79/123RF.COM, batman action figure, 

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10 Healthy Easter Recipes

10 Healthy Easter Recipes

  March 02, 2022    Pratik Bandagale

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I’m sharing 10 healthy Easter recipes that are favorites to celebrate the holiday, or enjoy anytime during Spring! 

Hi friends! How’s the week going so far? I’ve been busy with getting everything ready for Total Body Reset – we start on Monday!! – and teaching some extra classes this week. I have a massage booked for Monday and can’t.even.wait. The past couple of weeks have been bonkers, but it’s all bueno.

For today’s post, let’s chat about Easter recipes! I can’t believe it’s around the corner and would love to hear some of your go-tos. Here are some ideas if you’re brainstorm for Easter or an upcoming spring brunch. 🙂

10 Healthy Easter Recipes

1. Morning Glory Muffins via Lexis Clean Kitchen

These Healthy Morning Glory Muffins are made with almond flour and are packed with many delicious add-ins, such as raisins, carrots, apples and nuts. These gluten-free and dairy-free muffins are easy to make and use just one bowl to put together!

2. The Best Baked Chicken

This recipe from Ina Garten is always a hit! I use half the butter, and it’s still delightful.

3. Crumble In A Jar

This recipe can easily be doubled… tripled… if you have extra crumble mixture, freeze it and enjoy with ice cream, on a smoothie or with oatmeal!

4. Deviled Eggs via Fantastic Food

These healthier deviled eggs are perfect for your Easter brunch. Made with Greek yogurt, they have a little extra boost of protein and taste amazing.

5. Healthy Carrot Cake Cupcakes

This recipe for healthy carrot cake cupcakes is made with almond flour, sweet potato, and sweetened with maple syrup! They’re gluten-free, dairy-free, and absolutely delicious.

6. Smoked Salmon, Avocado & Cucumber Bites via Downshiftology

Smoked salmon, avocado and cucumber bites are the perfect appetizer recipe. They’re healthy, easy to make, delicious and beautiful on a serving tray. Your guests will love them!

7. Fresh & Healthy 7-Layer Dip via Ambitious Kitchen

This healthy 7-layer dip ever made with beans, protein-packed yogurt, taco seasoning, guacamole, cheese, tomatoes, black olives, onion, cilantro and jalapeños. It’s fresh, flavorful and absolutely delicious! Always a crowd-pleaser.

8. Breakfast Charcuterie Board via Kath Eats

Charcuterie boards are a hit for happy hour, so why not serve one full of your favorite morning foods, too? This charcuterie board for breakfast is great for kids, Easter brunch, and whenever you need a little somethin’ special in the morning.

9. Easy Raspberry Scones with Lemon Vanilla Icing via Fork Knife Swoon

These easy raspberry scones are flavorful, crisp on the outside yet still tender and moist in the center, and made with simple ingredients in just one bowl – they are perfect for breakfast or brunch!

10. Healthy Easter Nest Cookies via Joy Food Sunshines

These no bake chocolate peanut butter Easter nest cookies are made with 8 healthy ingredients ready in 15 minutes! They’re a delicious, healthy treat to celebrate Easter!

Try these favorite Fitnessista recipes for Easter, too!

• Avocado Chicken Salad
• It’s not a holiday without Nana’s Egg Casserole
• Sweet Potato Fiesta Casserole
• Green Chile Egg Casserole
• Healthy Egg Salad
• Summer Sangria

Do you have any favorite or traditional Easter recipes?

You might also enjoy:

• A Different Kinda Easter
• Easter Weekend 2019
• Easter Weekend 2018

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My 8 Week Spring Transformation Challenge

My 8 Week Spring Transformation Challenge

  March 01, 2022    Pratik Bandagale

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8 week transformation challenge

Did you know 80% of people give up on their New Year’s goals by March? 

I’ve been that girl.

But I’ve spent the last few years perfecting my routines to get results, live a life I love and never give up on myself – and you can too!

On March 14th my Spring Slim Down challenge is BACK!

This year I’m giving you 8 weeks weeks of free workouts, my Spring Detox Meal Plan, healthy routines, recipes, tips, insane prizes, and personal support from me and the Team LSF community! Join Here!

8 Week Transformation Challenge

During this 2 month challenge I’ll be right by your side, sweatin’ it out in our LSF App!

I don’t want you to miss out on getting the full experience so I’m giving all new users 21 Days of FREE premium access to jumpstart your spring routine!

We’re also going to have LIVE workout classes every week & a TON of fun together on email and in my text club!  All of my best tips, major giveaways, and surprises to help you push yourself and crush your goals this spring!

Are you ready?

Ready to nourish and move your body and feel re-energized? Ready to transform your life from the inside out?

Whether your goal is to shed pounds, tone your body, or get extra support to stay consistent with your 2022 routines, this 8 week transformation challenge is exactly what you need! 

 You don’t have to be ready to change it all today, you just need to be ready to start.

Join Spring Slim Down here.

And don’t forget to checkout the amazing prizes you could win & get more deets here!

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New program alert- join us for Total Body Reset!

New program alert- join us for Total Body Reset!

  March 01, 2022    Pratik Bandagale

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Hi friends! How are you? I hope you’re having a wonderful week so far! It’s been a busy one over here because we finished recording the modules and after getting everything ready for a brand new program. We start next Monday and it’s called Total Body Reset!

I teamed up with my good friend and Fitnessista RD, Mia to create this program for ya, and it’s EVERYTHING we wish we had 10-15 years ago. We go over all of the main health foundations, give sustainable tips to implement these habits into your life, plus the *why* behind these tips. It’s not a quick fix; it’s designed to create healthy habits you can keep for LIFE to improve energy, improve body composition, and get happy, balanced hormones.

If you’re feeling:

• hammered by your hormones
• overwhelmed by options
• like what has always worked for you isn’t working anymore
• defeated by diet culture and ready for something more sustainable
• alone and in search of a community

This is your sign to stop looking, and start taking action. Let’s get to the root cause of your body’s needs and solve it, once and for all.

Are you ready?

Sign up here.

As you guys know, I’ve had quite the runaround with my hormones over the years and have documented a lot of this here on the blog. From going off birth control and transitioning to the fertility awareness method, to our difficulties getting pregnant the first time, to my experience with postpartum depression, anxiety, and recovering from surgeries.

My nutrition style has changed over time, my approach to fitness has changed (both for the better!) with everything I’ve learned for my own body, my continuing education and certifications, and real-life experience training clients 1:1 in various aspects of their lives. Mia is a powerhouse of nutrition knowledge and between the two of us and our backgrounds, we’re sharing everything we can with you in the group.

Here’s what’s covered:

– 6 major pillars of health (fitness, fuel, stress management, mindset, hydration, and sleep) and how to create routines that work for your needs, goals, and lifestyle

– An eating strategy to get your energy back, and healthy balanced hormones

– NO tracking, no measuring, and ditching the “diet” mentality for good… while still achieving your goals

I’m so so proud of what we created and can’t wait to share it with you. There’s so much good stuff inside the platform – I’m currently adding all of the bonus materials now – and I’m so pumped to see your results.

Total Body Reset is FOR YOU if:

You don’t know how, when, or what to eat, and feel overwhelmed by contradictory nutrition information

You feel like your nutrition doesn’t match your lifestyle or your goals

You eat as cleanly as possible, just to find yourself feeling deprived and overindulging later

You have a hard time finding motivation or staying consistent in your routine

You’re constantly hopping from trend to trend and feeling defeated

It’s NOT FOR YOU if:

– You feel happy with your current routine and are seeing results

– You don’t need the support of a coach or the accountability of a group

– You’re not ready to make any changes in your health or fitness right now

You can check out all of the info plus FAQs here. The price is currently set at an early bird rate and saves you $200. We also have payment plans available – if you need an alternate payment plan, email me gina@fitnessista.com

Enrollment closes Sunday and I’m not sure when we’ll be doing this again!

Sign up here.

Please leave any questions in the comments below. Let’s go after those goals together and get you feeling amazing.

xoxo

Gina

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