Hi friends! How are ya? I hope you’re enjoying the week so far!

I have a new podcast episode up for you today, and I’m chatting all about ways to get more out of your workout routine. If you’ve been consistent with your routine but aren’t seeing results, here are some checkmarks to consider. It’s always helpful to assess our routine and see where we’re succeeding, what our weaknesses look like, and small changes we can make to improve results. Of course, always talk with your doctor or healthcare professional before making any changes to your fitness and nutrition routine.

107: How to get more from your workout routine

Switch the emphasis from cardio to strength training and walking

Don’t get me wrong; I LOVE cardio. I love to sweat from my eyeballs and I thrive on the endorphins. Cardio is a solid part of my routine for the mental health benefits.

Here’s what too much cardio can be a problem:

It can increase inflammation in the body, which gives us a puffy look and makes it harder to recover from our workouts

It can catabolize muscle tissue if it’s in excess and we’re not fueling/recovering properly

With cardio overtraining, it can lead to altered movement patterns, muscle imbalances, and overuse injuries. If you’re an endurance athlete, make sure you’re following a balanced training plan that incorporates cross training, along with proper fueling and recovery.

If you have body composition goals, you will notice a bigger difference if you switch your focus to strength training and use walking (or hill walking) as cardio. This will enable you to preserve muscle tissue and use your energy for strength.

Not sure how much cardio you need? Check out this post. 

Do the same things over and over again; follow a progressive training module

I cringe SO hard when I think about how I used to advocate for “muscle confusion.” Your muscles don’t have a brain lol. It’s actually beneficial to do the same movement patterns (push, pull, hinge, squat, carry) and increase the sets and reps over time. THIS is how you strategically build lean muscle. Of course, you can add in changes to keep things exciting and challenge yourself in a different way, but all solid training plans need to emphasize the basics. The classic movements have stood the test of time for a reason.

In your personal routine, take a look at your core exercises and make sure they have the pull, push, hinge, squat, and carry movements at least 2x a week. If you’re looking for a progressive training plan, join us in Fit Team.

Podcast about progressive training here!

Focus on sleep and recovery

Athletes need 7+ hours of quality sleep each night in order to facilitate mental and physical repair.

Some tips for bett

Look, I get it. You know you’ll feel better if you work out. But maybe your alarm was extra-unwelcome this morning or you’ve had an exhausting day. And you know that with a little bit of a boost, you’re not just more likely to actually feel up to exercising — you’re also more likely to crush that workout.

And that makes a pre-workout pretty appealing, but that quick high comes with some serious lows you need to be aware of.

Why I don’t use pre-workout

You all know I take my sweat session seriously. So a lot of people are surprised when they hear that I never make pre-workout part of my routine. I mean, it’s a pretty standard part of that fitness lifestyle for a lot of people.

But here’s the thing. Pre-workout is FILLED with synthetic sh*t like artificial sweeteners and untested supplements. Like, you’re truly getting that boost from chemicals paired with a VERY heavy-handed dose of caffeine. And that means it comes with side effects like:

• Jitters
• Nausea
• An energy crash afterward
• Tingling and flushed skin
• Digestive problems
• Water retention (read: bloating)
• Heart palpitations
• Headaches

You might think those side effects would probably be pretty rare — but you’d be wrong. A 2019 study found that 54% of people who took pre-workout experienced side effects, and those side effects were more common in women than in men. That means that if you and your friend both take pre-workout, the odds are pretty darn high that at least one of you will have to deal with feeling sick, getting a skin reaction, or some other issue. 

On top of all of this, pre-workout raises your heart rate. If you’re going to be getting into some serious cardio, that can put excess (read: dangerous) strain on your heart. 

As we learn more about what pre-workout does to the body, more and more health and fitness experts are coming out against it. And I’m right there with them.

What to watch out for

I’m not saying all of this to freak you out. But I do think that if you’re using pre-workout, it’s important to put some thought into it. Read the label and look up ingredients you don’t know. Here are a few common ones I would steer clear of:

• Excess caffeine: A lot pre-workout products have upwards of 250+ mg of caffeine per serving. Factor your daily cup (or two) of coffee on top of that and you’re quickly hitting or exceeding the FDAs recommended caffeine intake of up to 400 milligrams. It’s important not to shock your system and overload it too quickly. 
• Beta-alanine: This compound is supposed to help prevent muscle fatigue and soreness. But it also affects your skin. If you’ve ever felt tingly after taking pre-workout, beta-alanine was probably to blame.
• Niacin: A.k.a., vitamin B3, niacin does play an important role in your metabolism. But if you’re eating a healthy diet, you should already be getting plenty of it. And the high levels of niacin in pre-workout cause skin flushing, so much so that a lot of people get red patches on their skin. 
• Creatine: Creatine is a pretty popular fitness supplement because it helps to boost muscle mass and enhance athletic performance. But do you know

Sharing my top picks from the Nordstrom Anniversary Sale! Affiliate links are included below. These links don’t affect purchase price but enable me to earn a small kickback that I use to help keep this lil blog running. I know a lot of influencers and creators cover this sale, so I just want to say thank you so much to those of you who choose to shop through my links!

Hi hi friends! Happy Monday! How was the weekend? We’re wrapping up a super fun weekend with family in town. We swam all day, went to the arcade, ate the best Mexican food, had a cookout (my whole family came over for this one, too), and visited the Air and Space Museum. I hope you had a wonderful weekend, too! Today is the first day of Summer Shape Up! If you want the plan, sign up here 🙂

For today’s post, I’m sharing my top picks from the Nordstrom Anniversary Sale! I look forward to this sale all year, especially for stocking up on classic pieces (like jeans, jackets, and shoes), back-to-school for the kids (shoes and their winter jackets), and home items. The sale officially opened for cardholders this past Saturday, but I’m just now going through my list. I thought I’d share some top picks, plus things that I have and love (or are in my shopping cart).

Nordstrom Anniversary Sale Finds

Clothes

Super comfy pocket joggers

*I got this sweater in the sale a couple of years ago and wear it around the house every night when I get a little chilled. This is also a lovely gift for postpartum mamas.

**These are my very favorite thongs. I have so many but ordered a few more.

*The best shorts pajamas

Crop crewneck sweater for $15!

*This is when I stock up on bras. This is my very favorite one. It’s seamless, gives you a little boost, and the best part: NO EVIL WIRE.

Long-sleeve mock neck dress

**I’ve had a few of these dresses for years now. The price is amazing, they last, and they’re so flattering. Ordering another color 🙂

Classic white sweater for $39

If you’re going for the trendy wide-leg jeans look (I bow to your bravery in my skinny jeans) this wash is beautiful

*Love this bralette with a low-cut flowy tank

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Hi friends! Happy Friday! Quick alert: Summer Shape Up plan goes out this afternoon! I’ll be posting the workouts here on the blog each Sunday but if you want everything in advance + the meal ideas, get on the list here!! I can’t wait to do this with you all!

What’s going on this weekend? How was the week?

Ours was a great one. We got back from Vegas late on Sunday and hopped into the adventures of the week. The girls have been taking a kickboxing class with some friends – they love it!!- and we met up with some friends at the pool, lit fireworks in the front yard for 4th of July, I took the girls on a nails and movie date, and we have been getting ready for visitors today. The Pilot’s sis, mom, dad, and our niece and nephew are visiting for the long weekend and we can’t wait for some Tucson adventures with them.

Friday Faves and Vegas Recap

Before the standard Friday Faves post, I wanted to share some Vegas adventures! We met up with Betsy and Jeremy (our San Diego besties and travel buddies) last weekend and had the best time shopping, gambling, people-watching, and eating all of the ridiculous food. It was our 5th trip to Vegas together (!) and we wanted to try a new hotel. We typically love the Venetian and Bellagio, but decided to stay at the Wynn and were NOT disappointed. It’s definitely our new place. I wish I would have snapped a pic of our room with the panoramic view. Everything was recently renovated, the rooms and property were gorgeous, and the service and food were excellent. Highly recommend it if you’re planning a trip to Vegas anytime soon.

Also wanted to mention here that I booked the trip using our AMEX platinum card, which has SO many benefits. We get free access to multiple airport lounges (clutch when traveling with the kids) and also get resort credit, late checkout, and room upgrades when available. It’s by far my favorite credit card, especially for hotels and travel.

Friday afternoon, the Pilot and I walked around the Strip and into the Caesar’s Forums shops, then stopped for appetizers and iced tea at True Food. It was that tricky point of the day when you don’t want a full lunch to ruin your dinner, but definitely want a little snack to hold you over. True Food was perfect! We had dinner reservations that night at the Mirage, which is where we met up with Betsy and Jeremy.

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Sharing the book recap from June and if I’d recommend adding these to your list!

Hey friends! How are you? I hope you’re enjoying the morning so far! I’m off to an F45 class and am looking forward to taking the crew to see the new Minions movie later today. I also might get brave and post my first TikTok video (the first one feels like so much pressure!). I’d love to hear what you have going on!

For today’s post, I thought I’d share a recap of the books I read in June. One of these was an accidental re-read, one is a cookbook that’s destined to become a staple, and the other one was the most fun book I’ve read in a long time. Let’s get to it, shall we?

June book recap

1. Book Lovers by Emily Henry

If you’re looking for a cupcake of a book for summer (light, fluffy, sweet and satisfying), this is the one. It’s one of the most feel-good books I’ve read in a long time and I didn’t want it to end. I LIVED for the witty banter, the Sweet Home Alabama vibe to the whole situation, and the fact that while it was simple, it still had me fully intrigued and trying to figure out how it would end. 10/10 would recommend diving into this one this summer!

From Amazon:

Nora Stephens’ life is books—she’s read them all—and she is not that type of heroine. Not the plucky one, not the laidback dream girl, and especially not the sweetheart. In fact, the only people Nora is a heroine for are her clients, for whom she lands enormous deals as a cutthroat literary agent, and her beloved little sister Libby.

Which is why she agrees to go to Sunshine Falls, North Carolina for the month of August when Libby begs her for a sisters’ trip away—with visions of a small town transformation for Nora, who she’s convinced needs to become the heroine in her own story. But instead of picnics in meadows, or run-ins with a handsome country doctor or bulging-forearmed bartender, Nora keeps bumping into Charlie Lastra, a bookish brooding editor from back in the city. It would be a meet-cute if not for the fact that they’ve met many times and it’s never been cute.

If Nora knows she’s not an ideal heroine, Charlie knows he’s nobody’s hero, but as they are thrown together again and again—in a series of coincidences no editor worth their salt would allow—what they discover might just unravel the carefully crafted stories they’ve written about themselves.

2. Run Fast. Cook Fast. Eat Slow

This cookbook, by Shalene Flanagan and Elyse Kopecky, includes so many mouthwatering and healthy recipes that are designed to be nutrient-dense, yet cooked quickly. These are the exact type of recipes I love to make on weeknights for the family, and there are so many new ideas and recipes in here. I’m so pumped to try these! I’ve been in a food rut for a while – I just feel sick of cooking and uninspired – and this made me excited to plan this week’s menu. We’re making Superhero Muffins, Power bowls with a green goddess tahini dressing, a frittata, and pesto pasta with sardines this week.

From Amazon:

Run Fast. Cook Fast. Eat Slow. is full of pre-run snacks,