WIAW

  July 27, 2021    Pratik Bandagale

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Hi friends! How’s the morning going? I hope you’re enjoying the week so far. I’m here with the girls, enjoying the cooler weather, and looking forward to some adventures later today.

For today’s post, I’m popping in with a little WIAW aka What I Ate Wednesday (on a Tuesday). Keeping things wiiiiild. 😉 I’ve been following the macro plan I created for myself with Precision Nutrition, and thought I’d share some of the goods. The girls are home and things have been busy, so lots of quick and easy meals around here.

WIAW

Here’s what a full day of eats looks like lately:

7:35 I finish off the rest of the gluten-free peanut butter pretzels while I wait for my coffee to heat up. (These are the Quinn brand from Thrive Market and they’re insanely delicious.) I always have a little bite of something while I’m making coffee, whether it’s half a Go Macro bar, a protein ball, a bite of chocolate (real life) or something random like this.

Collagen coffee + supplements for the day:

And a little while later (around 8 or so): some eggs with two rice cakes + almond butter and jelly

10am Post-workout: smoothie with 1 cup almond milk, 1 cup blueberries, riced cauliflower, Truvani protein powder, spinach, and a tablespoon of chia seeds

1pm: lunch! Siete tortillas with mayo, avocado, tomatoes, spinach, and chicken breast + some chopped carrots

4pm-ish afternoon snack: An apple, a turkey jerky, + Organifi red juice (SO good in the afternoon)

7:00 Dinner: Quick and easy shrimp pasta meal. I boiled some Banza rotini and while it was cooking, I sautéed some zucchini with 2 cloves of garlic, 1/2 teaspoon oregano, salt and pepper. I also sautéed 1 lb of shrimp in a separate pan, with butter, 3 cloves of minced garlic, salt, and pepper. When the noodles were finished cooking, I drained them, added the shrimp to the noodle pot, and stirred in half a block of soft vegan cheese with herbs (it was the Miyoko’s vegan garlic and herb cashew cheese). I added about 3/4 cup of almond milk to thin it out to make a sauce, stirred the noodles back in, and boom. Dinner was done in less than 20 minutes.

(LOVE these bowls. We finally updated our dinnerware after 84 years and feeling like grown adults since everything matches now. Also, I’m sorry for the photo quality here. We’re all glad I’ve mostly transitioned out of my ol’ food blogger ways.)

Wins from the day: I feel like I did a good job balancing my meals for the day. Since I’ve been following the Precision Nutrition plan I created for myself, it’s made it so much easier to check off the boxes for protein, carbs, and healthy fats and feel satisfied and energized throughout the day (without needing to calculate, measure, or weigh anything). Sometimes it’s hard for me to hit my protein goal, but I made it happen. Having the chicken in the fridge already cooked for lunch made a huge difference. I’m also pumped that I didn’t skip any meals. It’s something that happens in life but is counter-productive. You really feel better and see results when you fuel yourself.

What I could have done better: I was a bit low on veggies I’m really trying to get in more veggies and leafy greens, and while I hit a few (cauliflower, spinach, carrots, zucchini), I usually like to get a bit more. This day also didn’t include wine or chocolate, so not my #1 day of meals. 😉

So tell me, friends: what’s the best thing you ate yesterday? Any favorite high-protein meals you’d like to share? I’m compiling a bunch together now for a bonus recipe guide, so please share some of your faves!

Have a wonderful day and I’ll see ya soon!

xo

Gina

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The Best Post Workout Routine

The Best Post Workout Routine

  July 26, 2021    Pratik Bandagale

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post workout routine

I’m not gonna lie, booty week comes for me hard! Hah. These are our biggest muscles that can handle the most, but they’re usually the most underused. That means, when we start working them consistently and waking them up they kinda yell and scream and RECOVERY becomes the key to avoiding burnout.

Here’s what I’m doing every day to make sure I’m taking care of my body before and after my workouts. Honestly, this is just as important as the time you’re spending getting your sweat on!

Before My Workout:

I always start with some glute activation. If you missed my video with exercises to wake up that booty, watch it here. I love doing these moves and the warm-up in LSF the App before my workouts. It doesn’t take long, but if you give yourself at least 2-5 minutes before you start your workout it will drastically improve your performance too!

Adding things like the LSF booty bands to these warm ups will also REALLY help take it next level!

After My Workout:

I always spend at least 5 minutes doing some static stretching right after my workout followed by foam rolling. If you haven’t started foam rolling, girl – you’re missing a HUGE opportunity for deep muscle relaxing and even benefits for reducing cellulite! It’s best to foam roll while your muscles are warm so I usually roll for about 10minutes right after my workout.

I also make sure to get my protein & carbs in within 30 minutes after my workout. Your body needs BOTH to replenish glycogen and repair and rebuild muscle. I love making the protein shakes from the FREE recipe ebook you get when you grab your LSF protein! There’s a QR code on the bottle you can scan to download it when you get yours!

Before Bed:

I spend 10 minutes dedicated to foam rolling before bed (especially on leg + booty days!) will help you sleep better and keep those muscles loose. I start with the softer inner roller to warm my muscles back up and then go in with the trigger point outer roller. 

A dose of protein before bed will also improve your sleep and recovery. I also follow these steps to help my get more from my workouts each day and burn fat while I sleep! Sharing more on that in this blog plus a new recipe!

The right post workout recovery routine will lead to better results and it starts way before your workout even does. Let me know if you’re already doing parts of this routine or what you’ll be adding to your own.

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Self care and staying present

Self care and staying present

  July 26, 2021    Pratik Bandagale

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This post is sponsored by my friends at MitoQ, a supplement that I’ve used and loved for over a year now. To check it out, head to their website here.

Anyone else feel like things are moving at super speed right now??

As life begins to resume a more normal pace, I find myself scrambling. Everything that used to be a normal part of our routine feels like SO much right now, and we’re not even back to a full schedule. I don’t know how we used to do it!

Cutting things out this past year plus has taught me a lot: about myself, about what’s truly important, what we can delete from our schedules (and it won’t matter), and that the little moments are the big moments.

(Getting a new puppy has been the most amazing boost for all of us!)

I found myself slowing down for the first time in a long time. It allowed me to focus on the present, and soak up everything around me. As a constant mover and someone who has a hard time relaxing, it was a welcomed change. We found out how much we enjoyed simply hanging out at the house together, sleeping in a tent on the weekends, making s’mores, spending afternoons at the pool, and watching the kids play in the sprinklers in the backyard.

As things start to wind up again, I want to keep some of the spontaneous adventures alive and maintain some of the peace I’ve found. I’ve been making an effort to create time and space for the things that I know make me feel good and energize me to take care of our family, so we can do all of the things we need to do.

Here are some of the things that make a huge difference:

– Spending time outside in the sun every day. I try to get out for at least one walk each day, and we also swim frequently. Over the past year, my gardening status went up a notch. It’s been so much fun to plant different vegetables and salad greens along with plants and flowers.

– Carving out empty time in my schedule. I typically have the day blocked out from the moment I wake up until I go to bed. It’s made a huge difference to have an empty hour in the schedule for when things slide. I also try to do at least one small thing I enjoy each day, whether it’s coffee with a friend, reading before bed, a bath, or a patio date with the Pilot. It’s easy for the entire day to blend into one long work and chore marathon, so if you add a built-in break, it makes a huge difference.

– Making nutrition and hydration a priority. I feel SO much better when I take the time to make nourishing meals for myself and drink adequate water. It’s really tempting to finish off the girls’ breakfast waffles and blitz on with the day, but when I stop and make a full meal, I have more energy (and don’t get hangry).

– Taking the supplements that make me feel good, including one of my very faves, MitoQ. I’ve been a fan of MitoQ for over a year and noticed a difference in my energy levels when it’s part of my routine.

What is MitoQ and how does it work?

– MitoQ is the world-first targeted antioxidant that gets into the mitochondria, which are the energy powerhouses of our cells. Our mitochondria affect so many different processes in the body, including digestion, hormones, immune system, recovery, and so much more. As we age our mitochondria can become worn down (causing signs of aging, decreased recovery and immunity) and MitoQ helps to  support our mitochondria from free radicals and damage. It can help our mitochondria over time to function more efficiently and also help to reduce typical signs of aging.

– MitoQ’s breakthrough ingredient Mitoquinol Mesylate (MitoQ for short), was created in the 1990s by professors from the University of Cambridge, England and the University of Otago, New Zealand. It has over 60 patents globally and has been the subject of over 500 independent research papers, including 9 clinical trials.

– For my active friends out there, this amazing supplement can also help with performance gains and recovery.

Check it out using this link! https://bit.ly/MitoQantiox

Tell me, friends: do you feel like everything is moving in super speed right now? What are some of the things you do each day to keep your energy up and promote self care?

xo

Gina

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How I Lost 45lbs and Kept It Off

How I Lost 45lbs and Kept It Off

  July 25, 2021    Pratik Bandagale

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how I lost 45lbs

Last week Ryan and I were talking and it hit me. It’s been 10 YEARS since I changed my life forever. I started my journey in July of 2010 and by July 2011 I was 45lbs lighter physically and about 1000lbs lighter emotionally.

After all the crazy diets and unhealthiness I never really thought making this a lifestyle was a real possibility – but here I am! 10 years later, not just keeping the weight off, but getting to spend every ounce of energy helping you reach your goals too! WHAT!?!? Like – how is this real life?

This is why in 2012 I decided to start teaching group fitness. I fell in love and went on to get my personal training and sports nutrition specialist certifications and finally decided to put myself out there on social media…. Love Sweat Fitness as born in 2014 and I’ve never looked back.

Love Sweat Fitness was a place to connect with other women who were going through the same things I had gone through and show them there was a better way! I never imagined when I shared my first post on IG in 2014 it would blossom into this incredible community! 

I really just want to say THANK YOU! Thank you for letting me be a part of your life and your journey and for trusting me and #teamlsf to have your back.

How I Lost 45lbs and Kept It Off

So, I wanted to do an updated weight loss story on YouTube to celebrate this moment and share a bit more about my journey. But most importantly, I wanted to talk about HOW I lost 45lbs and kept it off and give you a really clear picture of how you can do it too! There’s always so much to say and it’s so hard to get it ALL in one video, but I hope this inspires you in your journey!

If you have questions, make sure you drop them in the comments – I’ll be answering them ALL!

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Friday Faves

Friday Faves

  July 23, 2021    Pratik Bandagale

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Hi friend! Happy Friday! I hope you’ve had a wonderful week so far. What’s going on this weekend? We’re looking forward to *hopefully* having our first family pool party. The pool is full of water (ahhhhh!) and just need to make sure the balance and everything is good to go. I’ll definitely do a full pool reveal post and recap in the next week or so. In addition to pool time, I’m adding finishing touches on our August Fit Team Programming, and looking forward to a slower weekend without a ton planned. I’d love to hear what you have going on!

A big win for the week: we’re closer to Maisey and Caro existing in doggie harmony. Maisey has been wanting to jump and play all over Caroline, but Caroline is NOT into it. She’s an old gal who just wants to relax and sleep on the couch. We have an amazing dog trainer who comes twice a week (she literally speaks dog language and is SO good at what she does) and she’s helped us to teach Maisey some boundaries with Caro. She can smell her, but no jumping, biting, or trying to ride on her back.

Look at them being so cute together!

Maisey is making such huge strides and in addition to being ridiculously cute, she’s also super smart. With our trainer’s help, she’ll have excellent dog manners. 🙂

More faves from the week:

Fitness + good eats:

Try out this ball and band combo if you haven’t already!

Harney Cobb salad is always a hit. It’s grilled chicken, turkey bacon (cooked in the air fryer), hard-boiled eggs, black olives, tomatoes, cucumber, romaine, and Ranch dressing. It’s one of the meals we know everyone in the family will eat and enjoy.

We also enjoyed this enormous cheese board while my MIL was in town. The best lunch!

(+ different types of crackers)

It was my first time making meat roses and I’m still on the fence about them. They look really pretty but I feel like they seem unapproachable, like you don’t want to eat them to mess them up. What do you think??

Lemongrass chicken with rice and zucchini

Mango habanero salsa

Playlist for your summer workouts

Fashion + beauty:

We have a new product launch for Beautycounter coming up in early August! You’re going to love this one!!

My friends at Sakara sent over some summer goodies. The body oil smells incredible. I’m so pumped that we have a Sakara delivery coming next week – ready for some freshness and more veggies in my life.

I tried Nuuly after being ad targeted forever. It was fun to search through the pieces and pick out some new-to-me things to try out this month. I got this tee,

plus a handful of dresses, another top, and a skirt. I’ll report back once I’ve tried everything. For now, I’m really loving it but the only gripe is that the shipping took like 10 days to get the items to arrive. We’ll see if it’s a bit faster for round 2. (Otherwise, I don’t think it’s worth the cost if you’re waiting 10 days of the month for the items to arrive.) I have a referral link here for $10 off your first month if you want to try it out with me. 🙂

Nordstrom Sale goodies are arriving! I like when the goods trickle in slowly instead of being an obvious shopping mountain on the porch lol.

The home runs so far:

Got these Ugg boots for the girls. Love the little sparkle detail.

I also use this chance to get their North Face jackets for the winter. Here is the one I ordered for P.

This gorgeous Zella jacket.

(Public access begins on the 28th and you can check out my top picks here! I recommend adding items to your wish list and adding to cart as soon as you can. Things sell out quickly and I’ve noticed quite a bit have sold out already.)

Some faves that are still in stock:

 This cozy cardigan. I purchased one last year and lived in it all fall and winter. I’d throw it on with pajamas to wear around the house, or wear it with a v-neck tee and jeans.

These bike shorts. LOVE these for hot yoga and strength training.

This Hunter plaid shirt. I have a few Rails shirts and while they’re more expensive, it’s always worth it. The fabric and quality is amazing and they last for years.

I have this bralette and wear it with a tank top so a bit of the lace detail shows.

These Chelsea boots will look so cute with leggings and a sweater.

These initial pendants for a holiday gift option.

My fave leggings ever (for workouts and life).

Love these pajamas and have multiple sets.

Another inexpensive gift idea.

Hydroflask water bottles. 

Gahhhh I adore this blanket.

Might have to see how these compare to the Pilot’s beloved lululemon shorts.

If you’re in the market for a new bra, this is my #1 and I’m super weird and picky about bras. I hate underwire and also need a little bit of shape without being thick, bulky padding. This checks all of the boxes.

These sneakers with an understated leopard print.

This chain necklace. I have a similar one and wear it all the time.

Everyday super soft Pima crew neck tees for the hubby and these low-top sneakers.

* I know that everyone is posting about the Nordstrom sale so I just wanted to add a note and say thank you so much to those of you who choose to shop through my links. They don’t affect purchase price and help me to support our family. Your support means the world to me. <3

Read, watch, listen:

This fully supports the morning chocolate I have most days. 😉

Check out this week’s short podcast episode about a tip that helps me out on stressful and frantic days.

Obsessed with this backyard remodel.

How to stop being reactive.

Happy Friday, friends!

xo

Gina

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