Hi friends! Hope you’re having a wonderful week!

Today, I have a new podcast episode live! This was a super fascinating conversation with the founder of GST Body, Anna Rahe. I had so much fun talking with her and learned a ton – definitely take a listen.

143: All about fascia and movement as medicine with Anna Rahe

Here’s what we talk about in today’s episode:

What is fascia – and why it might be the key to your body’s physical wellness

How fitness can be therapeutic, and how you can use motion as medicine

Why you don’t need someone else to fix your body problems, and how you can manipulate and control the outcome of your own health

A daily exercise your audience can implement right now to take control of your body’s health

and so.much.more.

Here’s a bit more about Anna and her background:

For the past 20+ years, Anna Rahe has delved deep into a liberating and empowering relationship with fascia so that as many people as possible can invest in their health, restore their vitality, and heal themselves with the proprietary tools she has created. As the founder, CEO and educator of GST Body, Anna has spoken about holistic body care through fascia around the world, partnered with top athletes, surgeons, physicians and celebrities, and been featured in various publications, from Shape to Elle, Net-a-Porter to The Wall Street Journal.

You can check out GST Body here and connect with her on Instagram here.

More resources from this episode:

I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers. You can join their fall reset now!

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can

Sharing some hormonal health tips for women over 35.

Hi friends! How are you? I hope you’re enjoying the day so far! It’s a busy week over here. The PIlot’s bday was yesterday, P’s is tomorrow, and today I have some podcast interviews, lunch with a friend, and a concert tonight 🙂 I hope you’re enjoying the week!

One of the things I commonly hear with friends and clients is that after you turn 35, things aren’t quite the same. The strategies that used to work may feel like they’re no longer working, metabolism may feel like it’s broken, sleep can go haywire, and energy levels are decreased.

The good news is that there are things you can do to support your body through the stress you’re experiencing. As our bodies navigate changes over time, it becomes paramount to foster hormonal health for overall well-being.

In today’s post, I wanted to share some essential tips and strategies to support hormonal harmony and promote a vibrant, fulfilling life after 35.

Hormonal health tips for women over 35

1. Prioritize Balanced Nutrition:

Nutrition is the cornerstone of hormonal well-being. Opt for a well-rounded diet that includes a variety of nutrient-dense foods. Embrace whole grains, lean proteins, healthy fats, and a kaleidoscope of fruits and vegetables. Foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, can be particularly beneficial for hormonal balance.

2. Mindful Hydration:

Water is not just a basic necessity; it’s a fundamental supporter of hormonal health. Stay well-hydrated by aiming for at least eight glasses of water a day. Additionally, consider incorporating herbal teas with hormonal benefits into your routine, such as chamomile or peppermint.

3. Regular Exercise:

Exercise is a potent ally in maintaining hormonal equilibrium. Engage in a diverse range of activities, including cardiovascular exercises, strength training, and flexibility work. Finding activities you genuinely enjoy ensures consistency, as regular exercise aids in stress management, mood enhancement, and hormonal regulation.

4. Quality Sleep Matters:

Adequate, quality sleep is a non-negotiable factor in hormonal health. Strive for 7-9 hours of sleep each night. Establish a calming pre-sleep routine, limit screen time before bed, and create an optimal sleep environment. Quality sleep supports the production of growth hormone and helps regulate cortisol levels.

5. Manage Stress Effectively:

Stress can disrupt the delicate dance of hormonal balance. Integrate stress-management techniques into your daily routine, such as meditation, deep breathing exercises, or mindfulness practices. Experiment with different methods to discover what resonates most with you and make it an integral part of your daily life.

Read more

Sharing some festive ways to enjoy rice crispies this Halloween season!

With the spookiest day of the year just around the corner, I can feel the excitement in the air. Halloween isn’t just about costumes and pumpkins; it’s a fun time to bake up some tasty treats!

Today, I’m sharing a delightful Halloween Rice Krispie Treats recipe—a perfect blend of gooey, crispy goodness that will surely add a touch of magic to your Halloween festivities. Rice crispies are one of my all-time favorite treats; they’re gluten-free, SO delicious, easy to customize, and the kids love them.

Halloween Rice Krispie Treats Ideas

Spooky Shapes and Silhouettes

Transform your ordinary Rice Krispie Treats into Halloween-themed shapes. Use cookie cutters to mold them into ghosts, bats, or pumpkins. The kids will love getting involved in this creative process. For an extra eerie touch, add black food coloring to the mix.

How-to: Shape the freshly made Rice Krispie mixture with cookie cutters. Enhance the details with a piping bag filled with different colored icing.

Monster Mashup Madness

Unleash your imagination by turning your Rice Krispie Treats into a parade of friendly monsters. Use candy eyes, colorful icing, and various candies to create a variety of goofy, spooky, or silly monsters. It’s a fun way to get creative and like a little art project for the kiddos.

How-to: Decorate each treat with candy eyes, colored icing for features, and candies for added texture. Make each monster unique for a vibrant and playful Halloween treat.

Haunted Graveyard Delight

Take your Halloween Rice Krispie Treats to the next level by turning them into a haunted graveyard scene. Use crushed chocolate cookies for “dirt,” gummy worms for added spookiness, and small tombstone-shaped cookies for decoration.

How-to: Assemble the graveyard by placing tombstone cookies and gummy worms on top of the Rice Krispie surface. Dust with crushed cookies for a graveyard-inspired look.

Halloween Rice Krispie Treats Recipe

Ingredients:

3 tablespoons unsalted butter

1 package

Hi friends! Happy Friday! How was the week? I hope you had a great one. What’s going on this weekend? We have an event for the girls’ school, Trunk or Treat, and we’re celebrating the Pilot’s bday a little early (and yes, his favorite cake is on the menu). I’d love to hear what you have going on!

Workwise, I’ve been doing a ton of functional testing for clients lately. As much as I love workout programming, this is close competition for being my favorite work-related task. I LOVE going through all of the data and creating custom action plans. I put on some binaural beats, sprawl out on the PEMF Go Mat (my code is FITNESSISTA15), and go through EVERYTHING. If you’ve been curious about functional testing as a 1:1 client, please let me know; I have three spots left as we wrap up 2023.

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!

(pics to an art show we attended by the Boys and Girls Club. I got the sweetest greeting cards and a javelina painting for P’s room! Dress is here and P is still loving her Vivobarefoots.)

Friday Faves 10.20

Read, watch, listen:

Five pick-me-ups.

Why building muscle is more important than losing fat.

What little things in your home are just for you?

Fashion + beauty:

Shopbop sale is here! It’s a tiered sale, so the more you spend, the more you save. You can get up to 25% off.

Here are some of my favorite picks:

This floral dress would be gorgeous with heels or booties

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Sharing tips and strategies on how to overcome challenges that get in the way of maintaining a regular fitness routine.

Hi friends! I hope you’re having a great morning so far. I have an in-person meeting and a podcast interview. Counting down to the weekend and the Pilot’s bday celebration!

For today’s post, I wanted to talk about some common fitness hurdles and share some strategies for overcoming them. 

We’ve all been there—the excitement of setting fitness goals, the burst of energy during the first few weeks, and then life happens. Suddenly, those well-intentioned plans are upended, and the road to consistent fitness feels like an uphill climb.

Overcoming challenges to consistent fitness routines

Here are some of the things that can get in the way of the best fitness plans and squash that initial excitement. The good news is that you can shift your mindset, show yourself grace, and make fitness a consistent part of your routine, even with obstacles along the way.

1. Life’s Unexpected Twists:

Life is beautifully unpredictable, and that unpredictability can throw a wrench into our workout routines. Whether it’s unexpected work demands, family emergencies, or just the general chaos of daily life, it’s crucial to acknowledge that flexibility is a cornerstone of consistency. Embrace the ebb and flow, and remember that a missed workout doesn’t define your fitness journey. Go for a “grand scheme of things” approach. What are you doing MOST of the time? Look at the forest, not the tree, when you’re confronted with an extraordinary situation.

2. The All-or-Nothing Mentality:

Hands in the air if you’ve ever thought, “Well, I missed one workout, might as well start fresh next week.” The all-or-nothing mentality can be a major stumbling block. Fitness is not an all-or-nothing game; it’s a journey of small, sustainable steps. If you miss a workout or indulge in a treat, it’s not a reason to give up. Every positive choice counts. Also, sometimes you need to miss a workout, and sometimes your soul needs the treat. Live in the happy grey area; it’s much more sustainable than black and white thinking.

3. Mental and Emotional Hurdles:

Sometimes, the biggest challenges are the ones we can’t see. Stress, anxiety, and low motivation can be formidable opponents. Acknowledging and addressing these mental and emotional hurdles is an essential part of consistent fitness. Consider incorporating mindfulness practices, seeking support from friends or a therapist, and reminding yourself that taking care of your mental health is just as important as physical health. Do things that bring you joy, and make sure your fitness routine gives you space for a hobby you love, time to connect with loved ones, and rest/recovery time.

4. Monotony and Boredom:

Doing the same workout day in and day out can quickly become monotonous. If your fitness routine feels like a chore, it’s time for a change. Mix things up