Hi friends! Happy Friday! How are you? I hope you’re having a wonderful start to the weekend. We’re back in Barcelona after an amazing Disney cruise around the Mediterranean. I have a full recap going up next week, but in the meantime, here are some pics of the fun!

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Hi friends! I have a new podcast episode live and I’m so thrilled to talk to Dr. Joy Kong about a HOT health topic: stem cells.

Here’s what we discuss:

What exactly are stem cells, and how do they work to support healing and regeneration?

What kinds of conditions or symptoms does she typically see stem cell therapy help with most?

The difference between using your own stem cells vs. donor-derived stem cells – and when one might be better than the other?

Her tips for being Healthy In Real Life

and so.much.more

181: all about stem cells with Dr. Joy Kong

Dr. Joy Kong is a triple board-certifiedanti-aging physician and stem cell specialist, renowned for her expertise in stem cell therapy and commitment to educating both physicians and the public. With a strong presence in the industry, she has established herself as a trusted voice through her extensive lecturing at national and international conferences, as well as her publications in scientific journals.

As a dedicated educator and pioneer in the field of regenerative medicine, Dr. Kong has founded the American Academy of Integrative Cell Therapy (AAICT) and trained numerous physicians from around the world. Her innovative approach has also led to the creation of Chara Health USA and Chara Biologics, premier companies providing cutting-edge products and services to patients across the United States. With numerous accolades, including Stem Cell Doctor of the Year and Stem Cell Doctor of the Decade, Dr. Kong continues to be a respected figure in the medical community, dedicated to advancing the field of regenerative medicine and improving patient outcomes through her emphasis on scientific data, passion, authenticity, and integrity. Her inspiring memoir, “Tiger of Beijing,” which recounts her remarkable journey as an immigrant from China at the age of 20 starting with her visa rejection in 1991, was named 2020 Book of the Year by IAOTP.

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

You can check out her skincare line here and use the code FITNESSISTA for a discount! I haven’t tried it yet, but her skin was so amazing, I can’t wait to give this a try.

Partners:

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Sharing lots of tips for your post-workout smoothies! If you like to buy your smoothies for convenience, I still love and use Daily Harvest and also buy Urban Remedy smoothies from Whole Foods. 

Hi friends! I hope you’re having a lovely morning. We’re doing tons of exploring and I’ll share some highlights in this week’s Friday Faves post!

Today, let’s chat about workout smoothies.

There’s nothing quite like an awesome workout. You’re sweaty, endorphins flowing, and life is gooood. Your body just did something amazing, and now it needs a little love to recover and rebuild.

While a full meal sounds great in theory, let’s be honest: after a tough workout, who really wants to cook? This is why I’m a huge fan of the post-workout smoothie. It’s quick, nutrient-packed, and so easy to whip up. Smoothies are one of my go-to ways to refuel and support recovery without having a sink of dirty dishes.

Why Post-Workout Fuel Matters

What you eat after your workout is just as important as what you do during it. Your muscles need protein to rebuild, carbs to replenish energy, and a little fat to keep you satisfied and energized. Getting in the right nutrients within 30–60 minutes can help reduce soreness, support muscle growth, and keep your energy levels steady (aka no post-workout crash).

Are Post-Workout Smoothies Actually Good for You?

100% yes. They’re fast, easy to digest, and packed with goodness. The key is what you put in them. We’re talking quality protein, healthy fats, fiber, and some carbs to balance things out. Smoothies can help you recover faster, reduce inflammation, and support glowing skin.

What to Include in Your Post-Workout Smoothie

Here’s a formula I like to follow:

Protein powder (whey or plant-based) – to help rebuild muscles

Chia seeds or hemp seeds – for omega-3s and fiber

Nut butter – for healthy fats + staying power

Frozen banana or berries – for antioxidants and a touch of sweetness

Leafy greens – because why not sneak in more nutrients

Almond milk or your fave non-dairy milk – for creaminess

Extras like Greek yogurt, cinnamon, or maca for a nutrient boost

3 Easy Post-Workout Smoothie Recipes

1. Peanut Butter Banana Protein Smoothie

Creamy, classic, and packed with protein.

Ingredients:

1 scoop protein powder

1 banana

1 tbsp peanut butter

1 tbsp chia seeds

1 cup almond milk
Ice (optional)

Blend, sip, and refuel. You can add a sprinkle of cinnamon or cacao nibs for fun if you’re feeling fancy.

2. Berry Hemp Recovery Smoothie

Antioxidants + healthy fats = dreamy recovery.

Ingredients:

½ cup mixed berries

1 scoop protein powder

1 tablespoon cocoa powder

1 tbsp hemp seeds

½ cup Greek yogurt or coconut milk yogurt

1 cup almond milk

1 tsp honey (optional)

Sharing a roundup of superfood recipes that you can enjoy and amp up your nutrition. 

Hi friends! I hope you’re having a lovely morning so far!

Today, I wanted to chat a bit about superfoods.

You know I’m all about practical, sustainable wellness – no extremes, no crazy restrictions. Just simple ways to support your body so you can feel your best. And one of my favorite ways to do that? Superfoods.

They aren’t anything fancy or mysterious. They’re just nutrient-dense, whole foods that are packed with vitamins, minerals, antioxidants, and healthy fats. Things like sweet potatoes, chia seeds, berries, and leafy greens are definitely considered superfoods.

Adding them into your routine doesn’t have to be complicated, either. In today’s post, I’m sharing a few go-to recipes you can try that are actually delicious, easy to prep, and will help you feel energized, nourished, and satisfied.

What Are Superfoods?

Superfoods are real, whole foods that are naturally high in nutrients your body loves – things like fiber, omega-3s, antioxidants, vitamins, and phytonutrients. They help support your immune system, digestion, energy levels, and skin.

Some of my faves? Kale, berries, chia seeds, hemp seeds, sweet potatoes, and goji berries. You’ll find a few of those in the recipes below! They’re easy to sprinkle into meals you’re already making, so you don’t need to overhaul your whole routine.

(dress is here!)

5 Superfood Recipes

Simple, Tasty, and Full of Goodness

Superfood Salad

This colorful salad is loaded with fiber, antioxidants, and healthy fats to keep you full and energized.

Ingredients:

2 cups chopped kale, ribs removed

½ cup mixed berries

2 tbsp hemp seeds

½ avocado, sliced

Dressing:

2 tbsp lemon juice

1 tbsp olive oil

1 tsp honey

½ tsp Dijon mustard

Salt + pepper to taste

Instructions:

Add some olive oil to the the kale, and massage it to soften it. Then toss everything together with the lemon dressing. So easy, so fresh.

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Sharing my top 10 Disney cruise tips and tips if it’s your first cruise!

Hi hi friends! How are you? I hope that you’re having an amazing morning. We’re in part 1 of Harneys take Europe for the summer, and we’re starting the party with our 6th Disney cruise. I’ll share all of the details when we’re back, but for today’s post, I wanted to share some of my all-time best Disney cruise tips, especially if you’re a first-timer.

My top 10 Disney cruise tips and tricks

So this is Disney cruise #6 for a reason; the entire family loooooooves them. TBH, I was always a little meh about the idea of cruising. Something about a bunch of party college kids on spring break and casino vibes didn’t sound like an ideal family vacation, especially when the girls were really young. I’m also a little freaked out about being out in the ocean.

Our friends told us how much they loved Disney, especially because of the cleanliness, food, and entertainment, so we decided to give it a try. Needless to say, we were blown away, and have done at least one Disney cruise per year since then.

Now that we have some experience under our belt, I feel confident sharing some tips that were helpful to us as newbies, or that we’ve learned along the way. I feel like I could write an entire series at this point, but here are my top tips!

Pack a separate pool bag with a change of clothes when you check in.

They take your luggage upon arrival, and it magically appears in your room within a few hours. In the meantime, take your pool bag with you and head to the pool! It’s the least crowded it will be the entire trip, and all of the casual pool deck eats are open, too. It’s so much fun to watch the kids do the slide and hang out in the pool while enjoying a buffet lunch or some tacos + drink of the day.

Order your coffe the night before

If you like to have coffee in the morning, order it through room service at night. It arrives in a carafe and stays warm all night. They also have a little fridge where you can store creamer. Room service is inlcuded —  you simply have to tip. I’ll usually bring some cash for room service tips.

Dining rotation

Each ship has about three main restaurants and you’ll rotate each night. You’ll be assigned early dining (usually 5:45) or late dining (8:15) and you’ll have the same server and assistant each night. If you’re not dining in the main restaurants, there’s a Broadway-quality show that you can attend during the opposite time (for example, late diners attend the early show and then head to dinner). OR,