All about Zone 2 cardio and how to use it in your routine

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Sharing the details about Zone 2 cardio, how to use it, and how often to implement it in your routine.

Hi hi! How are you? Happy Monday! I hope you had a wonderful weekend! We had ice cream sundaes at my dads, went to a birthday party and sushi, and took the kids roller skating. I also successfully conquered the first week of school laundry pile and got some things together for this week’s launch. All of the details about my new program will be here on the blog this Wednesday!

For today’s post, I thought we’d chat a little about Zone 2 cardio. You may have heard more about Zone 2 recently, as it’s been touted as a longevity tool by popular online biohackers. I’ve always been a fan of Zone 2 for the mental benefits and more sustainable pace, so I’m sharing the details on this training tool and how to use it in your routine. (As always, talk to a doctor before making any fitness changes.)

All about Zone 2 cardio and how to use it in your routine

In the world of fitness, we often hear about high-intensity interval training (HIIT), weightlifting, and various heart-pounding workouts that promise quick results. While these methods have their merits, there’s another fitness gem that’s been quietly working its magic – Zone 2 cardio. If you’re looking for a sustainable, fat-burning, and heart-healthy approach to exercise, Zone 2 cardio might just be the game-changer you’ve been seeking.

What is Zone 2 Cardio?

Zone 2 cardio is a training method that focuses on exercising within a specific heart rate zone, typically around 60-70% of your maximum heart rate. This zone is often referred to as the “aerobic zone,” where your body efficiently uses oxygen to burn fat for fuel. Unlike higher-intensity workouts that primarily rely on carbohydrates, Zone 2 cardio taps into your body’s fat stores, making it an effective strategy for weight management and endurance building.

The Beauty of Low(er) and Slow(er):

Picture this: a steady, moderate-paced jog or a brisk walk where you can comfortably hold a conversation. That’s the essence of Zone 2 cardio. It’s about embracing a lower intensity that allows you to sustain the activity for extended periods without feeling exhausted. This approach not only boosts your cardiovascular fitness but also fosters a healthy relationship with exercise – one that you can stick with over the long haul.

Benefits of Zone 2:

Zone 2 cardio goes beyond the physical burn; it delivers a host of benefits that can transform your overall well-being.

Here’s a glimpse of some of the potential benefits:

1. Fat Burning and Weight Management: By training your body to rely on fat for energy, Zone 2 cardio can be an effective tool for shedding excess pounds and maintaining a healthy weight.

2. Enhanced Endurance: Regular sessions in Zone 2 can improve your aerobic capacity, enabling you to go the distance with ease and conquer physical challenges. If you’re training for endurance races or events, Zone 2 training can be a critical piece of your training.

3. Heart Health: Zone 2 cardio is a gentle way to potentially strengthen your heart, reduce blood pressure, and enhance circulation, all of which can contribute to a healthier cardiovascular s

How to Overcome a Weight Loss Plateau

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Breaking Through Plateaus: Conquer Your Weight Loss Journey

Are you facing a frustrating weight loss plateau? We’ve all been there, but don’t worry we are here to help you overcome this roadblock and keep your fitness journey going strong. Let’s dive into some tips and tricks that will empower you to smash through that plateau and achieve your goals!

Shattering the Plateau: Tips and Tricks

When progress slows down, it’s time to shake things up and try new strategies. Start by reassessing your fitness routine and making small adjustments. Check out the video library in our MOVE app to switch up the exercises, increase the intensity, or change up the duration of your workouts. This will challenge your body in fresh ways and reignite your progress.

Another powerful technique is to revamp your nutrition. Consider tweaking your macronutrient ratios or incorporating more nutrient-dense foods. Small changes can have a big impact on breaking through that stubborn plateau.

Katie’s Routine: Secrets to Success

Our incredible founder, Katie Dunlop, has routines that she swears by. Her dedication and commitment has led to remarkable results, she lost 45 lbs through inputting small changes into her routine and taking specific things out of her routine that weren’t helping on her fitness journey.

Break Free and Achieve Your Goals

It’s time to break free from that weight loss plateau and reclaim your progress! Remember, you are stronger than any obstacle that comes your way. Embrace the power of consistency, adjust your routine, and nourish your body. Your goals are within reach, and we believe you can achieve them.

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Friday Faves 8.11

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Praying for the people of Maui this week, for their safety, and recovery from the devastating fires. It’s such a beautiful and special place, and it’s been absolutely heartbreaking to see photos of the damage. If you’re looking for ways to help, check out this link. 

Hi hi! Happy Friday! How are you? I hope you’e enjoying the week! It’s been a bit of a blur over here since the kids went back to school. The morning wakeups have been rough lol, but they’re happy to be back with their teachers and friends.

Before school started, we had a couple of fun last-minute adventures.

The girls and I went to pick veggies at Apple Annie’s with some friends. They had an awesome selection of peppers, melons, eggplant, squashes, green beans, corn, and okra.

We got a huge stash of veggies for the week, along with a giant watermelon and cantaloupe, some honey and salsa from the shop, and lots of apple butter. After veggie picking, we had Mexican food at La Unica in Wilcox. Definitely check it out if you’re in the area! They serve breakfast all day and have amazing horchata.

After lunch, we took the girls to see “The Thing” since they were all intrigued by multiple billboards. The venue has gotten an upgrade since I was a kid.

We also had an afternoon bowling with my mom and nani! We’ve gone roller skating and bowling lately; turns out we thoroughly enjoy vintage activities that require rented footwear that many others have worn since at least the 1960s.

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139: Alternatives to facial injections

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Sharing some alternatives to facial injections! You can also use FITNESSISTA15 here for one of my favorite wellness and anti-aging tools: the red light face mask. 

Hi friends! How are ya? I hope you’re enjoying the morning so far! I have a new post for you this morning + a corresponding podcast episode for those who want to listen on-the-go!


This was a popular readers request post, especially since I’ve mentioned before that I haven’t had any facial injections, like Botox or fillers, and have no desire to in the near future. This is ZERO shade to anyone who has had these procedures – do what makes you happy and feel good! – I just know they’re not a fit for me, right now (never say never though, right?). All of my friends who have gotten Botox, etc., swoon about it, but I feel like I’m the person who would have a crazy reaction or respond horribly.

Some reader friends asked me if I would do a post with my favorite alternatives if you’re also a little wary of facial injections.

139: Alternatives to facial injections


Frownies are a unique and skincare product designed to help reduce the appearance of wrinkles and fine lines, particularly on the forehead and between the eyebrows. They were originally created by a concert pianist in the late 1800s (!) who didn’t want a furrowed brow. You can read more about the history here! It has continued to be family run and owned for multiple generations.

Frownies are specialized adhesive patches are made from natural, skin-friendly materials. They work by gently holding the skin in place, preventing facial muscles from contracting and forming creases while you sleep. Think of Frownies as your beauty secret weapon against unwanted furrows and lines.

By wearing these discreet patches overnight or for a few hours during the day, you’re giving your skin a chance to relax and rejuvenate, helping to soften the appearance of wrinkles over time. Frownies are all about natural skincare and non-invasive self-care, offering an alternative to more aggressive treatments like inje

Meditation strategies

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Sharing different types of meditation strategies and how to implement them into your routine!

Hiii! How are you? I hope you’re enjoying the morning! The Pilot is off work today (wahoo!) so I’m going to see if I can convince him to join me for F45 cardio day and then we’re going to grab coffee, breakfast, and maybe enjoy multiple consecutive sentences of adult conversation. What a treat!

For today’s post, I wanted to chat a bit about meditation and the different types of strategies. Meditation is something that’s been on and off in my life, but I’ve been pretty consistent for the past year. It makes a huge difference in my day. I feel centered, calm, and it’s one of my favorite daily rituals. I plug in my PEMF Go Mat (use FITNESSISTA15 for a discount), do 10 minutes of an eye mask while I meditate, and then I pray and journal. If I have extra time, I stay on the Go Mat a little longer and work on NYT Spelling Bee.

There are so many different meditation strategies out there, and it can be a little overwhelming, especially if you’re a beginner.

For today’s post, I wanted to break down some of the most common methods of meditation and how to use them in your routine.

*A friendly reminder that it’s helpful to have a designated meditation space that isn’t your bed! You don’t want to associate this space with anything else.Also, make sure that it’s free of work and clutter; you don’t want laundry and to-do lists to stare at you in the face as you’re trying to relax.

For more meditation tips, check out this post.

Meditation strategies

Guided meditations

If you’re new to meditation or find it challenging to focus, guided meditations can be an invaluable aid. These pre-recorded sessions are led by experienced practitioners who gently guide your thoughts and breath, helping you find your center. Choose from a myriad of meditation apps or online resources offering guided sessions tailored to various goals, from stress relief to improved focus. Some of my favorite include the Peloton app, Calm, and Headspace.


Breathwork is the heart and soul of meditation, weaving a profound connection between your mind and body. Practice deep belly breathing to calm your nervous system and bring your attention inward. Pay attention to each inhale and exhale, allowing your breath to be your anchor in the present moment. I like to do box breathing (in for 8, hold for 8, out for 8), or the 6-7-8 method (in 6, hold 7, out for 8). Next-level: think of a word on the inhale and another word you want to feel on the exhale, or think of something you’re grateful for on each exhale.