Hi friends! Happy Friday! How are you? I hope you’ve had a wonderful week! We’re still here in Sevilla and enjoying the amazing food, sights, shopping, time with friends, and some shows/touristy events, too. I’m crossing my fingers that the Pilot can make it out here to celebrate Father’s Day! I hope that you have a fun and relaxing weekend ahead.

Some pics from the week:

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Hi friends! I have a new podcast episode live and I’m so thrilled to share a solo episode with you all about a super common and often frustrating topic: Why it’s hard to lose weight, even when you feel like you’re doing all the things!

183: Why You’re Not Losing Weight (Even When You’re Doing All The Things!)

Here’s what we discuss:

Why “calories in versus calories out” isn’t the whole story when it comes to weight loss.

The crucial role of mindset and stress in weight loss resistance, and how to calm your nervous system.

Why under-eating might be tanking your metabolism, and how reverse dieting can help rebuild it.

The impact of hormonal imbalances (estrogen, progesterone, thyroid) on your weight loss journey.

The often-overlooked connection between gut health (parasites, Candida, SIBO) and inflammation/weight loss resistance.

How over-exercising (especially too much HIIT and cardio without enough strength training) can backfire.

The importance of mineral balance and how things like stress, caffeine, and sweating can deplete essential nutrients.

The hidden impact of toxin load from our environment on hormones and metabolism, and gentle ways to support detox pathways.

Why doing more isn’t always the answer, and the importance of self-kindness, patience, and playing the long game for sustainable results.

and so.much.more!

Partners:

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The Lifewave X39 patches have been a gamechanger for my energy; the Pilot is obsessed, too! Check them out here. 

Check out my new favorite red light device here, and use the code FITNESSISTA for a hug

Sharing a 30 minute high intensity workout if you’re looking for something that can challenge you and make you sweat in a 30-minute block of time.

Hi friends! I hope you’re having a lovely morning. We’re off on some adventures and looking forward to family dinner with our Sevilla friends tonight.

For today’s post, I wanted to share a workout with you! There’s a ton of noise out there about HIIT, low intensity training, Zone 2, which ones are harmful/helpful for women’s health, and I wanted to share my thoughts. Between navigating nutrition, managing stress, and finding the motivation to move, it’s easy to feel overwhelmed. But the good news is that you don’t need hours at the gym to see results, and you can pick which type of training works best for your unique body and lifestyle.

A 30-minute high intensity workout can be a game-changer if you have lots of energy and want something to challenge you. These sessions are designed to get your heart rate up, torch calories, and build strength in a time frame that can work with busy schedules.

Today, I’m sharing a 30-minute high intensity workout routine that combines optional cardio machine intervals with bodyweight exercises. Whether you’re sprinting on a treadmill, cycling on a Peloton, or doing jumping jacks in your living room, you can easily adapt this workout for your needs.

Important Reminder: Always consult with a healthcare professional before starting any new fitness routine.

High intensity workouts aren’t for everyone. I’m just NOW building back up to higher impact and intensity workouts after about two years off for my healing journey. So, just a friendly reminder that you should always listen to your body, and talk with your doctor before making any fitness changes.

If you’re on a healing journey – hormonal imbalances, adrenal fatigue, or other health concerns – high intensity might not be the best fit right now, and that’s perfectly okay. Listen to your body, honor its signals, and don’t hesitate to modify exercises as needed. If you’re looking for a lower impact option, check out the Sculpt classes on Sculpt Society – try it free here.

30 Minute High Intensity Workout

This workout alternates between cardio intervals and bodyweight strength exercises.

The structure is simple:

5 Rounds Total

Cardio Interval: 3 minutes

Bodyweight Circuit: 2 minutes

Rest: 1 minute between rounds

You can choose your preferred cardio machine – treadmill, stationary bike, rower – or opt for high knees or jump rope if equipment isn’t available.

What Is High Intensity Workout?

High Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief recovery periods.

Sharing some of our favorite Barcelona adventures.

Hi friends! How are you? I hope that your week is off to an amazing start! We’re here in Sevilla enjoying the gorgeous sights, shopping, delicious food, and a few tourist-y things. It’s been the perfect mix of activities and chill time. I hope that your summer is going well so far, too.

For today’s post, I wanted to share some out Barcelona adventures + where we stayed if you’re planning on booking a trip. We were able to spend a few nights before and after the Disney cruise and fell in love with Barcelona. Of course it has the gorgeous mix of architecture, from Gaudi’s iconic designs to more modern styles, Gothic cathedrals and Roman ruins. It also has the feel of a giant city (because it is one lol) with sooooo many things to see and do. We easily could have spent a few weeks there, and here are some of the highlights from our trip.

Barcelona adventures

Dining in Barcelona

The food in Barcelona is 100%. I’d put it right up there with Rome and we were blown away by so many of the restaurants we tried. They use a lot of fresh ingredients and produce, it’s seasoned well, portions are perfect (especially if you like sharing), and allergens are often clearly marked.

Prado de Flores

This was our first meal in Barcelona and it definitely set us off on the right foot. I was craving a Tinto de Verano (red wine

Hi friends! Happy Friday! How are you? I hope you’ve had a wonderful week! We’re here in Sevilla and have some fun plans for the weekend. I’ve also been able to join in a session with a community chorus (loved it so much), taken Spanish lessons with a lovely tutor, went to the Flamenco museum and Museum of Illusions, shopped til we dropped (mostly for chocolate and earrings), and on Monday, we saw an epic flamenco show at Las Setas.

Some pics from the week:

($20 bodysuit from Amazon)

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