Sharing some tips if you want to incorporate a weighed vest in your routine!

Hi friends! How’s the week treating ya? We’re in the 874th day of January and I’m ready to move on lol. With the fam being sick, it’s thrown off all of our routines, but thankfully they’re feeling better and back into it.

For today’s post, I wanted to share something that I’ve been using in my own routine and have seen them surge in popularity: weighted vests! They can be a great way to add an additional stressor and challenge your fitness routine when used correctly. I wanted to chat about some benefits, potential drawbacks, and everything you need to know before incorporating a weighed vest into your routine. As always, check with a doctor before making any fitness changes. Honor your body and modify as needed. Here are some things to consider while wearing a weighed vest.

What Is a Weighted Vest?

A weighed vest is exactly how it sounds: it’s a vest that you can wear with different weights and sizes available. You can use them for a variety of activities including, walking, running, strength training, bodyweight exercises — even chores.

 Benefits of Using a Weighted Vest

Here are some of the potential benefits of wearing a weighed vest.

Improve Strength and Endurance:

Adding extra weight challenges your muscles and cardiovascular system, leading to increased strength and endurance.

Bone Density Benefits:

Weighted vests can help strengthen bones through weight-bearing activities. Research published in the Journal of Aging and Physical Activity demonstrated that exercise training with weighted vests improved bone mineral density and muscle strength in postmenopausal women.

Enhanced Calorie Burn:

Wearing a weighted vest increases the intensity of workouts, leading to higher calorie expenditure. In this study, individuals wearing a vest that added 10% of their body weight burned significantly more calories than those not wearing any weight.

Improved Posture and Core Strength:

Carrying weight on the upper body can activate core muscles and encourage better posture.

Things to Consider While Wearing a Weighted Vest

While all of this sounds fine and dandy, there are absolutely some cases where a weighted vest isn’t warranted or may even be counterproductive.

Posture Matters

For some people, they start off with too heavy or a vest or the wrong fit, or they may already have compromised posture and alignment. So often we’re in a forward leaning position, hunched over our phones and computer screens. A vest can make it worse, especially if you have tight chest muscles and weak upper back muscles. Make sure your alignment is on point with shoulders down and back, core engaged, neck long, and spine neutral.

Start Slow and Build Gradually

I think it’s so important to

Hi friends! Happy Friday! How was the week? I hope it was amazing. Ours started off in Orlando and ended up back in the TUS with a sick Pilot, and me scrambling around lol. This weekend, I’m looking forward to the symphony, time with friends, a hike, and a trip to Phoenix for Liv’s first dance competition of the season.

(Soup season! I just throw a ton of veggie, broth, herbs and beans into the Instant Pot then top with lemon juice and avocado)

I hope you have a lovely weekend ahead, too!

Disney World adventures:

Disney was perfection, as usual. We got in late Friday night and slept in a bit before heading to Magic Kingdom on Saturday. We spent the day doing all of the rides and had lunch at Be Our Guest. This is one of our staples, but the food was especially amazing during this trip.

(I also had gf rolls, and a French onion soup that they made without the crouton)

I mentioned to the server that I was gf – she asked if there were allergies at the table and I said I wasn’t allergic but I avoid it for health reasons – and she brought so many gluten-free treats!!

I have to admit that we were underwhelmed by the food on our last Disney cruise, and the food at the parks this time was wayyyy better. Everything was fresh and delicious, and it was super easy to find gluten-free options, protein, and vegetables amongst the usual cascade of Disney popcorn and sweet treats. 😉

We rolled into the park at 11 and had a long leisurely lunch, but we were still able to do 15

Sharing some ideas on how to promote gut health after being sick. Please keep in mind that this isn’t medical advice, and talk with your doctor before making any health or nutrition changes. 

Hi friends! How’s the week going? I hope you’re having an amazing one. It’s been a bit wacky over here. The Pilot got sick when we got home from Orlando and has been in bed with a fever all week. Liv went down this morning, so P and I are still standing and taking all the vitamins etc. It’s definitely *sick season* in Tucson – so many people are sick – so I figured it would be a good time for this post: how to restore gut health after stomach flu.

Stomach flu can be the WORST. It’s a viral or bacterial infection of the digestive system, which can lead to symptoms like nausea, vomiting, diarrhea, and fatigue. It’s super common and recovery is often quick, but you might be wondering about what you can do about gut health after recovery.

In today’s post, I wanted to share some tips on how to support the digestive system, replenish lost nutrients, and reduce inflammation for a smoother recovery. 🙂

*Not medical advice. Always check with your doctor and I’m just sharing some of the things that have helped us.*

How To Restore Gut Health After Stomach Flu

Stomach flu disrupts the balance of gut flora (the collection of beneficial bacteria in your digestive system) and can leave the body depleted of nutrients and electrolytes. When you’re actively sick, you’re burning through your reserves and feel depleted afterwards.

Here’s how I’ll break down today’s post: understanding gut health, why it’s important, and actionable steps to restore balance.

What Is Gut Health?

Gut health includes balance and function of the bacteria and microorganisms living in your digestive tract. This amazing lil ecosystem – often called the gut microbiome – plays a critical role in maintaining overall wellness. A healthy gut helps digest food effectively, absorb vital nutrients, produce essential vitamins, and  also helps to communicate with the brain through the gut-brain axis.

The gut also has major impacts for your immune system. About 70% of your immune cells reside in the gut, which help to fight pathogens and regulate inflammation in the body. When your gut is balanced, you’re more likely to feel energized, focused, and resilient. But when the balance is disrupted, it can lead to issues like bloating, fatigue, weakened immunity, and even mood changes.

After you’re sick, replenshing the delicate balance of your gut can affect your full recovery, your mood, and your immune system. Replenishing beneficial bacteria can help rebuild the gut’s protective barrier, improve digestion, and strengthen your immune system to prevent further illness. Incorporating probiotic supplements or fermented foods (like yogurt, kefir, and sauerkraut) can help repopulate your gut with the good bacteria it needs.

Reducing inflammation is another key step in recovery. Stomach flu can leave your digestive tract inflamed and sensitive, which is why we want to focus on bland, easy-to-digest foods, and stay hydrated to soothe your stomach. Foods like bananas, rice, applesauce, toast, aloe juice, and plain chicken broth are gentle on your gut and can provide essential nutrients without causing additional strain.

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Sharing a quick and easy homemade recipe for dog treats that your pup will love! All you have to do is make the dough, cut out in a shape of your choice, and bake.

Hi friends! I hope you had a wonderful weekend. We’re back in the school grind this week and I started beta testing for nutrition coaching. I’ll be releasing more details about this next week, so stay tuned!

For today, let’s talk about dog treats. I know – kinda random for a fitness blog – but my top posts ever are about guinea pigs, baby food, and potty training, so here we are haha.

Also, Maisey loves these so much and insisted that I share the word for those of you with furry friends out there.

Homemade dog treats (quick and healthy!)

I made these dog treats on a whim, using some ingredients we always have on hand. Maisey loves bits of healthy human food, and let’s just say, she’s INTO IT. She loves plain chicken, egg, bell peppers, natural peanut butter, and watermelon. She’s also a huge fan of the bully sticks from Thrive Market. She was also a huge fan of these homemade dog treats! They’re way better than boxed dog biscuits. Let me know if your pets give them a try and as always, check with your veterinarian before changing their diet.

Ingredients for homemade dog treat recipe:

Here are the ingredients to have on hand for these peanut butter dog treats:

Natural peanut butter (make sure the only ingredients are peanuts and salt; no weird oils or sweeteners), which gives them a little protein and nutty flavor

Pumpkin puree (or even sweet potato puree) – this is a great source of fiber

Garbanzo bean flour (you could also use whole wheat flour)

Eggs

Instant oatmeal (I would use instant instead of rolled oats)

and all-purpose flour for rolling the dough

and that’s it!!

You can also cut them out with a bone shaped cookie cutter 🙂

Sharing some of the details on how I overcame my autoimmune struggles, brought balance to my body, and am now symptom-free. Download the free ebook here.

Hi friends! How are you? I hope you’re having a wonderful morning so far. I have a day stacked with client calls and am looking forward to some adventures with the fam  — we’re headed to Disney for the long weekend to celebrate Liv’s bday. I’ll share the adventures over on IG stories! The kids have been asking for events or trips instead of birthday parties and I’m into it. Way less stress all around and a lot more fun.

I’m usually weird about celebrating personal things – for example, I never tell anyone when it’s my birthday lol- but there are two milestones I’m celebrating this month, and embracing every single part of these huge milestones:

– one year symptom-free and

– one year of negative Lupus markers

how I overcame autoimmune struggles

My main symptoms

Just under two years ago, some wacky things happened with my health. I went from feeling *ok* – I still had occasional anxiety and was tired sometimes – to dealing with mystery rashes, histamine issues, joint pain, and extreme fatigue. I couldn’t recover from workouts, and if I did something that was particularly intense, I felt like I needed to sleep the rest of the day. My eyes also gave me a lot of grief. I’ve done quite a few blog posts about the eye saga, but it ended up being blepharitis, Meibomian Gland Dysfunction, and dry eye.

My last eye flare was a little over a year ago. We had seen The Nutcracker as a family – one of our favorite traditions – and I could feel my eyes flaring during the show. All of a sudden, they were burning, itchy, and neon red. As soon as it was over, we raced to Walgreen’s for Claritin – I knew at that point it was part of a histamine resp