How Megan lost 200 pounds (& ended up on the Today Show)

How Megan lost 200 pounds (& ended up on the Today Show)

  October 19, 2021    Pratik Bandagale

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Fasten your seatbelt, because today we’re going to highlight a truly amazing nerd in the Rebellion.

Meet Megan, a member of Nerd Fitness Coaching who is currently celebrating losing over 200 pounds!

(That’s not a typo.)

Megan’s journey is so amazing that the Today Show recently spotlighted her!

My favorite part of Megan’s story?

She decided to stop letting the scale define her!

Megan actually went and smashed her scale in one of those rage rooms:

Epic.

Instead of stressing about the scale, Megan now focuses her goals on athletic performance, like doing chin-ups and running 5Ks.

How cool is that!?!

So without further ado, let’s dig into Megan’s jaw-dropping transformation.

The 6 Keys to Megan’s Success

#1) Megan Found Her “Big Why”

When you ask Megan why she began her most recent weight loss attempt, she responds quickly with “my children.”

“Being a parent at 350 pounds, there’s so much that I couldn’t do:

• Climbing stairs.
• Going for a walk.
• Taking a trip to the amusement park.

I knew I wanted to make changes so I could be a part of their life. When I have days where motivation is tricky, I think of them.”

Takeaway: Here in the Rebellion, we often recommended the first step of any fitness journey be “determine your Big Why.”

We should ask ourselves, why am I doing this?

Knowing the answer will help when our journey gets difficult (and inevitable it will).

On these challenging days, we can remind ourselves:

• I’m doing this to lower my blood pressure.
• I’m doing this so I can hike with my friends.
• I’m doing this so I can spend time with my children.

Once we have our Big Why, it’s important to write it down. Then we should try and place it somewhere we’ll see often, like a desk or bathroom mirror.

The “Why am I doing this?” reminder can be helpful for the journey ahead.

#2) Megan Started Making “Small Changes”

This wasn’t Megan’s first attempt to get in shape (“I had tried for YEARS!”).

So after many frustrating starts, she decided to switch things up.

“I had made the typical New Year’s resolution to lose weight, but this time I knew I had to approach it differently because nothing had worked in the past.

So I said, I don’t care how long it’s going to take, I’m going to go slow. I’ll make one small change at a time and not burn myself out.

When thinking about what to prioritize, I had read that losing weight is 80% about nutrition, so I made that 100% of my focus.

I didn’t try to add exercise right away. I knew that every time I tried to do too many changes at once, it was too much to sustain long-term.

But one small change (like switching from orange juice to water in the morning, or eating pasta as a meal to eating pasta as a side dish) led to others. Once I started to see results, I was addicted!

Adding small changes over time created a snowball effect. The steady momentum had been missing every other time I attempted to lose weight.”

Takeaway: We always advise Rebels who want to get in shape to start small.

Time and time again, we’ve found this is the pace that prevents burnout.

Plus, once we start to see these small changes produce results, we’ll want to make more!

This is how we gain momentum for the long haul.

#3) Megan Asked for Help

Megan started her weight loss journey all by herself (which is crazy impressive). But after a while, she knew she needed help to keep progressing.

“All the changes I had made over time had led to some very restrictive ways of eating. Eventually, I realized I had eliminated whole food groups from my diet (I was even nervous about eating bananas).

I had been dieting for what felt like forever (15 months), and I was burnt out. I was unsure what to do next to transition from a weight loss journey to a maintenance journey.

This coupled with everything I read about losing weight very quickly, and the statistics around re-gain, made me realize that it was time to get help. Over a year of dieting left me smaller yes, but also weaker and feeling trapped in a way of eating that no longer felt sustainable to my current life.

That’s when I decided to hire a coach.”

Takeaway: It’s truly insane that Megan was able to lose over 100 pounds, only using information she found on the internet.

But it’s also amazing that Megan understood that she had exhausted her solo journey – that it was time to ask for help.

This is okay!

Our fitness journeys will change.

Sometimes, it takes an expert to explain what we should do next. Occasionally, only an outside pair of eyes can see the path forward.

#4) Megan Decided to Get Strong

“My coach helped me switch away from a scale-focused mentality. Instead of thinking of body size, I started to think about what my body can do.

My coach asked, what do I want to accomplish?

So we started planning goals around:

• Running a 5K (which I did with the Rebellion with the Nerd Fitness 5K!)
• Completing my first Chin-up (which I also did as part of a NF Group Challenge!)
• Deadlifting my entire weight

All of these things I never dreamed of when I was 350lbs…I just wanted to walk up a flight of stairs without being out of breath.”

Takeaway: I’m so happy that Megan transitioned from “wanting to be small to wanting to be strong.”

This really is the secret to long-term weight loss success. Every single client we’ve had who successfully lost significant weight (and kept it off) started some type of strength training.

Yep, resistance training can actually help us stay lean!

How should we go about it?

Any way we can!

Sure, we could go to the gym and start playing with barbells.

But we could also start a routine right in our living room with no equipment whatsoever.

Although a pet sidekick can help.

Just remember, when in doubt, attempt to grow strong.

#5) Megan Kept Moving (Even After Her Surgery)

After losing so much weight, Megan decided to remove some excess skin with surgery.

The problem: this would mean Megan would have to stop her weight training while she recovered.

However, her doctor said she could walk instead, explaining she could stroll “as far as you can.”

“Challenge accepted,” Megan told herself.

“My friend Karen comes over and we go for walks together. It’s such a release being out in nature, plus I’m still challenging myself with nearby hills. We hold each other accountable, even on days that neither of us feels so great.

Over time, I’ve gone up to 10, 15 miles a day.”

Takeaway: Things will happen and our training will have to adapt:

• Maybe we’ll have to deal with an injury and pause heavy lifting.
• Maybe our gym will shut down.
• Or maybe we’ll have to deal with surgeries.

When these cases arise, we should still attempt to move, whatever way our body allows.

That’s how we continue to maintain momentum.

#6) Megan Joined a Community

“When I joined NF Coaching, I knew I was getting a coach. But I didn’t know I was getting a community.”

The energy around the Group Challenges is simply contagious and it’s gotten me out of my comfort zone to try things that I may not otherwise have attempted.

The support of the community, knowing there’s an amazing group of people going through similar things as I am, has really helped on the days I’m struggling.

Takeaway: Well that just warms my heart.

Small Changes Can Lead to Incredible Feats

I asked Megan what advice she would give to somebody who had a lot of weight to lose.

She replied:

Wise and beautiful words.

I’m so proud of everything Megan has accomplished and honored that she trusted Nerd Fitness Coaching to propel her journey.

As she explained to me, “I can say with absolute certainty that I wouldn’t be in the place I am without the coaching program. I have learned so much about what my body is capable of and how to continue to challenge it through this process.”

If you think you’re in a place where NF Coaching can help you too, we’d be thrilled to talk together.

You can schedule a call to see if we’re right for each other right here:

Not interested?

No problem.

If you decide not to try coaching, I’ll still be here offering free guides and corny jokes to help you level up your life.

Remember, Megan lost over 100 pounds all from material she pulled online!

While a coach can be super helpful when you have a lot of weight to lose, don’t let the absence of one prevent you from taking your first step.

You just have to start small, like Megan did.

-Steve

PS: Megan’s “Big Why” started with her children and they’ve leveled up right alongside her!

Megan told me:

“For me, the biggest change has been a mental one.

Transitioning from wanting to be small to wanting to be strong. And it has been such a joy to see my children pick up these habits and want to be strong with me.

Sometimes when we’re on a walk together and I’m feeling tired, my 8-year-old daughter will say ‘you can do this mom, we are strong women’ and I just smile because yes, yes we are.”

OMG, that’s cool AF!

What an amazing family:

PPS: If you want to follow along with Megan’s adventures, make sure you check out her Instagram!

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10 frequently-asked fitness questions and their answers

  October 19, 2021    Pratik Bandagale

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Do you have a question about fitness? Sharing a post with some of the questions I commonly receive about fitness with their answers. Please keep in mind that while I’m a certified personal trainer, women’s fitness specialist, and P1 Nutrition Coach, I’m not a doctor or Registered Dietitian. If you have specific health considerations, please reach out to a local health professional for guidance. 

Hi friends! Hope you’re having a wonderful morning! We’re back in the school grind after a lovely fall break. We went to a birthday party, Liv ROCKED her first gymnastics practice meet, and also went to a happy hour at a friends’ house. If you missed Fit Team enrollment, I opened it for 24 more hours for my friends out there who still want to join. Snag your spot here (if you’re on the fence, try the 1-month option!) and you’ll get instant access to our membership site and October content, plus the new November workouts and bonuses on the 28th. (This post was supposed to go live yesterday and didn’t publish! I’ll close enrollment at noon PST today.)

For today’s post, I wanted to chat about some frequently-asked fitness questions and their answers. These are the types of questions I receive from clients all of the time, and many of these questions I also had myself when I was first getting started in the fitness world. If you have any burning fitness questions, please leave them in the comments below! (I’ll definitely do a follow-up post; I already have 5 more to answer, but this post got very lengthy!)

10 frequently-asked fitness questions and their answers

1. How much cardio should I be doing?

The answer to many of the questions on this list, including this one, is “it depends.” I know. It’s frustrating to hear that answer, but I’ll break down WHY and hopefully this will help you determine the best method for your unique body.

With cardio, the amount you’re doing depends on a lot of different factors: your current activity level, your goals, and how hard you’re working. If you’re currently sedentary, general recommendations of around 150 minutes of moderate cardio each week (about 30 minutes most days of the day), would be way too much. In that case, you’d start with shorter rounds: 10-15 minutes each day of easy cardio (like walking) and build on from there.

If your goal is strength and lean muscle gains, you don’t want to do too much cardio. No daily long jogs if you want to build muscle, because after a certain point, your body will begin to use protein (aka muscle) as fuel. Many strength training exercises, especially circuit training, can count as cardio if it elevates your heart rate and sustains it. Many workouts can hit the strength and cardio box in one session and remember that intensity and purpose > duration.

If you are consistently doing intense cardio workouts (like HIIT or sprints), you will need less overall cardio time because you’re working harder. Check out this post on how much cardio you should be doing, and how to modify it for your intensity and fitness level.

2. How often should I rest?

Rest is such a huge piece of the fitness puzzle and it’s easy to forget that the magic happens when we REST. This is when the body is able to restore its levels, rebuild muscle, and gather energy and fuel for the next session. If you’re constantly working yourself into the ground, there’s a point where you’ll hit diminishing returns. Too much exercise can lead to overtraining, which can potentially cause elevated resting heart rate, injury, poor sleep, low energy levels, depression/anxiety, agitation, decrease in performance, and extreme soreness/pain.

The amount of rest you need will also depend on your current routine, how quickly you recover, your fueling strategies, and the intensity of your workouts. If you’re working out at intense levels a few times each week, you may need more rest time to recover in between sessions. If your workouts are lower-intensity, you could possibly work out every day without the effects of overtraining. Make sure you have at least 1-2 days of full rest each week to allow the body to repair and prevent overtraining.

3. Should I stretch before my workouts?

Research is mixed on this, so if you don’t want to stretch, you can skip it! Static stretching before a workout has actually been shown to DECREASE speed and performance. If you’re going to stretch before a workout, use this chance to move your body through full range of motion exercises to prepare for the workout you’re about to do. Your warmup moves should mimic the “meat” of your workout and include dynamic stretching. Static stretching (holding for 15-25 seconds per stretch) is a better choice AFTER your workout. You can foam roll either before or after your workout.

4. How much weight should I be lifting when I strength train?

When you choose a weight for strength training, pick a weight that’s “heavy for you.” For example, 5 lbs may be heavy for one person, while 50 lbs is heavy for someone else. You should be able to complete all reps in a set with good form, and have to push yourself to finish the last 1-2 reps of each set. If you could easily breeze through 15-20 reps of an exercise at your current weight, it’s a good sign to bump it up a little. On the other hand, if you’re struggling to complete all reps and compromising form, decrease the amount of weight or resistance you’re using.

5. What is the best way to ”tone up” aka burn fat and build muscle?

You can absolutely burn fat and build muscle at the same time, but it takes conscious nutrition and training. You’ll ideally want to be in a little bit of a calorie deficit, weight training with challenging weights, and eating sufficient protein. (I typically recommend .8 – 1.2g per target lb of body weight, depending on goals and preferred eating style. For example, I’ll recommend less protein for a vegan friend.) Nutrient timing can also play a part in this, once nutrition foundations are set (protein and produce throughout the day, adequate hydration, eating slowly and mindfully, eating to your needs). To lose body fat, consume a majority of carb-dense foods before and after exercise. Outside of the 3-hour window following exercise, you can shift your focus to mostly protein, veggies, and healthy fats (25% of each following meal using carb-dense foods).

Here is a handy infographic with some nutrition guidelines, based on body type:

Source

For your workouts, add in new stressors (like a barbell instead of dumbbells, unilateral exercises, heavier resistance, band loops) and follow a plan based on periodization strategies. You need a plan? I gotchu, boo.

6. What should I do about muscle soreness?

Contrary to common belief, sore muscles do not mean that you had a *good workout* and you shouldn’t aim to be seriously sore after each session. I find that when clients are super sore, it hinders their activity level for the rest of the day and days following the workout.  For this reason, we take it easy on the first session because no matter what we do, it’s different and new, which means they’ll be a tiny bit sore. What’s the benefit of pushing yourself super hard so you can’t move the rest of the week? If your muscles are incredbily sore, focus on adequate water and protein intake, stretch your muscles (dynamic and static stretching feels great), a bath with epsom salts, and magnesium oil. Easy cardio and moving the legs can help to reduce soreness. Also, if you have a sauna blanket or access to a sauna, this is an incredible recovery tool for sore muscles and inflammation.

7. How do I get started?

As always, talk with a doctor before making any fitness changes. The best way to start a fitness program is consistent walking and establishing a cardio baseline. Aim for 5-15 minutes most days of the week. Once you’re able to hit this consistently for a few weeks, add in 5 minutes until you can reach the 150 minutes of moderate cardio guidelines. (30 minutes, 5 days per week) From here, I recommend meeting with a certified personal trainer to determine a personalized strength plan you can follow 1-2 days per week. (One upper, one lower, or two total body circuits) From here, you’ll be able to progress into different strength training styles and methods depending on your goals, but I love starting with walking!

8. What’s the best diet for my fitness goals?

This depends on so many things: medical history, preferred eating style, activity level, metabolism, medications, specific goals, how many meals you like to eat each day, so.many.things. This is why one-size-fits-all nutrition programs are a huge red flag. I recommend focusing on the foundations first: eating enough vegetables and leafy greens, protein intake, hydration, eating slowly and mindfully, and eating to your needs. If you need help with nutrition foundations, I’m opening a wait list for January group coaching. Make sure you’re on my newsletter here so you can get the details first!

9. How often should I work out?

This depends on intensity and your goals. If your goal is general movement, your ideal amount of workout days will be different than someone who is training for a grueling athletic event. You could train 2-7 times per week, depending on intensity. Make sure to vary intensity in your workout plan each week so you have a mix of challenging, easy, and moderate intensity levels. Always include 1-2 days of full rest. Need help creating a workout plan? Here’s a post I did allllll about this.

10. Should I work out my abs every day?

Nope! Back in the day, I thought if you wanted a six-pack you needed to work out your abs every day. Our abdominals are like any other muscle group: they need rest to recover and repair. Also, SO many exercises that are not considered “ab exercises” work your core, like squats, deadlifts, push-ups, hip raises, balance work, etc. If you put your mind to muscle and focus on breathing during your exercises, you may be surprised to see how much this works your core and can improve definition and strength. I don’t think you need to do core work more than 2-3 times max per week.

Whew! High fives to all of my friends out there who made it through this entire post. 🙂 It was a beefy one, but I love talking about this stuff and answering your questions.

Do you have any burning fitness questions?

What are some of your tips for friends out there who are just getting started?

xo

Gina

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Why You Should Start Your New Years Resolutions Now

Why You Should Start Your New Years Resolutions Now

  October 18, 2021    Pratik Bandagale

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start your new years resolutions now

Don’t get me wrong. I totally get that New Year’s resolutions can be clarifying and flipping to a new calendar year can be super motivating. But WHY should we have to wait until the end of the year, when we’re totally pooped from the holiday season, to start working toward what we want?

That’s why I’m not waiting until December to launch our 2022 LSF #GOALS Planner. With it, you can start setting — and crushing — your goals today. 

Why goals matter

What’s the big deal with goals, anyway? And why is it important to start your new years resolutions now?

They do three really important things if you’re trying to make any kind of change.

• They give you clarity. In order to set a goal, you have to think about what you want — and how you’re gonna get there. It can take you from “I want to feel better” to “I want to get active for 30 minutes and drink at least 65 ounces of water each day.”
• They motivate you. From a psychology perspective, goals are enough to help you trigger new behaviors, moving you toward the change you want to make. They’re basically a way to put a little pep in your step as you head in the right direction.
• They help you focus. Once you set a goal, you basically give yourself a recurring reminder. It’s a little thing, but it’s a little thing that can help you make the little changes that add up to big results.

And all of that is why I don’t love setting your goals at the end of the year. During and after the holidays, your brain might be a little foggy from too much sugar and alcohol, hurting your clarity. And you’re probably exhausted, so motivation is def a problem. You might push through to focus, but it probably won’t last long.

Want proof? Most people who set New Year’s Resolutions don’t even make it to February. They legit give up by January 19! 

Kinda depressing, right? But I have a way you can break through those challenges for a seriously great 2022. 

Start your new years resolutions now

Don’t wait until the year’s end to start setting your goals. Set aside some time to do some daydreaming. What do you really want in your life? What would your perfect 2022 look like?

From there, set your macro goals. These are the big goals that might take you a year to knock out. Dream as big as you want, because I’m gonna help you take those major goals and make them manageable. 

Then break them into micro goals

Once you have your macro goals written out, it’s time to start figuring out how you’re going to accomplish them.

For that, I use micro goals. Basically, that means taking your big goals and breaking them down into little, bite-sized pieces.

Let’s say your macro goal is to lose 10 pounds. That’s going to take some time. In fact, it might take long enough that you could lose your motivation and focus.

But if you break that macro goal down into one-pound increments, everything changes. Suddenly, you have really management steps you can make in the direction you want. 

What I really love about micro goals is that they help you fall in love with the process. Because you feel like you’re continually making progress, you’ll be a lot happier on the way to your macro goals. 

And use your #GOALS Planner

Real talk: you could write out your macro and micro goals on a piece of paper or a Word document. But I’ve found that finding a more fun way to capture and track your goals — and your progress — can help you stay motivated.

And that’s why you know I had to make another #GOALS Planner for 2022!

Not only is it super cute and fun, but it also gives you a focused place to track your goals, plus a whole bunch of resources to help you along the way. 

My 12-month #GOALS planner includes:

• Yearly, monthly, and weekly views
• Three pages of fun stickers
• Insanely inspirational monthly artwork and motivational notes from me
• 2021 reflection and 2022 goal-setting workbook pages, including a monthly macro and micro goal-setting guide
• A monthly gratitude journal

• Healthy living resource pages, including the best foods to detox and de-bloat
• DIY self-care life face masks and essential oils
• Stretches for PMS

• Extra notes pages you can use however you want
• A manifestation guide
• Daydream journals
• A super cute design (if I do say so myself)

I know, it’s a lot!! My whole thinking is that if I can make your planner something you look forward to using, you’re a whole lot more likely to keep checking in with those #goals. And that makes you more likely to stick with them. 

Getting started now means you’ll have lots of time to really think through your goals, both macro and micro, and set yourself up for success. Plus, I mean, there’s no reason you need to wait til 2022 to start using those stickers or DIY recipes!

Goals are SUCH a big part of what makes our LSF community so powerful and successful. I’m so excited to hear about your goals for the rest of 2021 and 2022!

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These 8 Week Transformations are Serious GOALS

These 8 Week Transformations are Serious GOALS

  October 18, 2021    Pratik Bandagale

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8 week weight loss transformation

If you need some motivation, these 8 week transformations are serious goals! Before I introduce you, I’ve just gotta say: these women are a fab representation of the insanely awesome group of girls we had crushing the challenge this year. Seriously, it was such a fun and exciting summer watching you babes absolutely slay it!! I’m so proud of our LSF community for all of the work everyone put into themselves during the challenge. And I hope you’re still loving your results!

Now, without further ado, let’s introduce you to our winners:

Grand Prize Winner: Amber

You can find Amber killing it at @amberfit2021. We did a little Q&A with her so you can get to know her and hear more about her 8 week weight loss transformation

LSF: How did you feel after the challenge?

Amber: After the challenge, I felt like I had conquered the world! I feel amazing for sticking to my goal and completing each day of the challenge. I hit my long-term weight goal and my body really started to transform. I felt stronger and healthier and I could see my results in the mirror. And mentally, I felt more in control of my emotions and more centered, which makes me a better mom and wife.  

Is there anything from the challenge that you are still sticking with? 

EVERYTHING! I had gotten consistent working out on the LSF schedule, but I wasn’t truly seeing results until I got my nutrition on point. I’ve continued to follow the basics of the 14-day shape up plan and to keep my nutrition mindset: “I eat to fuel my body.” 

What helps you stay motivated?    

I’ve learned that my energy and mood are enhanced by moving my body, and I can’t wait to do it each day. I love being accountable with the LSF community! 

Our amazing runner-ups!

Ketura

She lost nine pounds and was able to get off her high blood pressure and prediabetic pills!! 

She said, “I think my biggest challenge was to appreciate my body! I was so shy to participate in this challenge, but everyone on the team was kind and they encouraged me. It played a part in improving my relationship with my body. I can now say that I accept my body like it is! At every step of my journey.”

Carrie

Carrie lost seven pounds! 

“My fav part of the challenges is the community, live workouts when I can do those, and yummy recipes/nutrition info,” she said.

Emily, our Pink Heart Winner

Emily is so involved in our LSF community and we’re so thrilled to hear that she feels like she’s getting something in return. When we asked her about this SSU Challenge, she said, “These last six weeks taught me many things, including balance. My focus for this challenge was to create healthy habits and work on flipping the script of my inner voice when negative thoughts began creeping in.”

Pretty incredible, right? We’re so excited to hear that these women transformed not just their bodies, but also their self-love and mental balance during the challenge. That’s what it’s all about! Three cheers for our impressive, inspiring SSU winners!

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Friday Faves

Friday Faves

  October 15, 2021    Pratik Bandagale

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Hi friends! Happy Friday! How’s the week going so far? Thank you SO much for your amazing Fit Team enthusiasm and welcome to our new members! I’m so pumped to have you on the team and I can’t wait to hear how you like the new platform + our upcoming November workouts. If you’d like more info about Fit Team, check out this page. The price will jump tonight at midnight!

How’s the week going so far? I hope you’ve had a great one. The girls are on fall break, so we’re thinking about doing a staycation at a local hotel for a night. We’ve also been on a mission to check out all of the pumpkin patches and fall festivals.

We went to the Marana pumpkin patch last weekend:

(One of my favorite headbands; link is here)

Check out the girls in the back – the best ever:

(PS that ride was called the Cornado lol)

we ate pumpkin pie and P, always fearless, went on an enormous zipline.

We also met up some of the girls’ friends from school to see Addam’s Family 2. I’d have to give it a 5/10 but the wonderful company (the best Roadhouse Popcorn), which increased the film’s enjoyment to a 10.

What’s going on this weekend? I hope you have a great one up ahead. We’re headed to a happy hour at a friend’s house tonight, Liv has her first gymnastics competition (!!!), another fall festival, and a birthday party on Sunday. I don’t even care that our schedule is packed until December – it’s nice to have things to do and look forward to.

It’s time for the weekly Friday Faves party! This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

Read, watch, listen:

The second season of The Babysitter’s Club is out (on Netflix) and I can’t wait to watch it with the girls. We loved the last season! Major nostalgia for me and it got Liv hooked on the books.

I started this book and ommmggggggg it’s intense. I got it from Book of the Month and while I never read horror books or anything scary, y’all promised me on Instagram that it isn’t too bad. While it’s definitely creepy, it’s intense, intriguing, and I’m totally sucked in. I’ll probably finish it this weekend.

Make sure to check out this week’s podcast episode here! We’re chatted all about postpartum recovery and restoring abdominal function after baby.

Loved this post from my friend, Julie.

Fashion + beauty:

Ok, what are we feeling about the shacket trend? Are we into it? I scoped out this one from Shopbop (it’s sold out) but so many of them look boxy and lumberjacky. Do you have a shacket (I even hate the word)? Please tell me about this!

Beautycounter’s new cream blushes are here!

We’re having a little virtual pop up next week and it would be so fun if you could join us! We’ll share some skincare tips and giveaways – all you need to do it grab your comfies and favorite beverage. Please let me know if you can make it (in the comments or email gina@fitnessista.com) and I’ll send you the call info!

So glad I kept this plaid shirt from my last Trunk Club. I’ve worn it twice already with jeans and leggings + low-top sneaks.

Fitness + good eats:

Try this pumpkin smoothie bowl. One of my favorites for fall!

Peanut butter bliss balls.

New nut and seed blends from Sakara! (my code XOGINAH gets you 20% off.) They’re individually-packed and perfect for on-the-go snacks. They’re seasoned perfectly and have very simple ingredients.

How to store and cook different types of grains.

Thai coconut soup with tofu and rice.

Happy Friday, friends!

xo

Gina

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