Please keep in mind that today’s post is for information purposes and is not medical information. If you have questions about improving your gut health, talk to your health care provider. 

Today I want to talk about something that may not be the most glamorous topic, but it’s incredibly important: gut health. As women, we often put a lot of emphasis on our performance, energy levels, and what we put into our bodies to look and feel our best. But what about what’s going on inside? Our gut health plays a crucial role in our overall health and wellbeing, from our digestion and immune system to our mental health.

So, why is gut health so important?

Our gut is home to trillions of bacteria, both good and bad. When our gut is in balance, meaning there’s more good bacteria than bad, it helps keep our immune system strong, aids in digestion and absorption of nutrients, and even produces neurotransmitters that affect our mood and cognitive function. On the flip side, when our gut is out of balance, it can lead to a host of problems such as bloating, constipation, diarrhea, fatigue, and even depression and anxiety.

Now, the good news is that we can improve our gut health through a few simple lifestyle changes.

*Please note that this is not medical advice and simply intended for informational purposes. Always consult your doctor or health care professional before making any fitness or nutrition changes.*

Gut Health for Women: Why it Matters and How to Improve it

Here are some tips:

Eat a diet rich in fiber:

Fiber feeds the good bacteria in our gut and helps keep things moving smoothly. Aim for at least 25-30 grams of fiber per day from sources such as fruits, vegetables, whole grains, and legumes. A helpful strategy: track your fiber! I like Chronometer and My Fitness Pal.

Incorporate probiotic-rich foods:

Probiotics are live bacteria that can help boost the good bacteria in our gut. Foods such as yogurt, kefir, kombucha, tempeh, sauerkraut, and kimchi are all sources of probiotics.

Avoid processed and sugary foods:

These types of foods can feed the bad bacteria in our gut and lead to inflammation and other issues. When you do have these foods, enjoy them, and move on with your life. I just don’t recommend making them the staple or focus in an everyday diet.

Manage stress:

Chronic stress can negatively impact our gut health, so finding ways to manage stress such as meditation, yoga, or simply taking a walk in nature can be incredibly beneficial.

Consider supplements:

In some cases, supplements such as probiotics or digestive enzymes may be helpful in improving gut health. I love the Sakara probiotics! (My code is XOGINAH for 20% off)

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Sharing a full review of the Aviron rower and why I love having this as a part of my home gym!

Hi friends! How are you? I hope the day is treating you well! I’d love to hear what you’ve been into for workouts lately. Two things I’ve really been into: Pilates and rowing.

For today’s post, I wanted to share a review of the Aviron rower since I’ve had the chance to use it and enjoy it as part of my home office gym for a few weeks. Aviron generously gifted me this rower and I LOVE it so much! It had been on my radar for quite a while. If you decide to purchase one, you can use my tracking link here!

Aviron Rower Review (and why I’m obsessed with it)

I received the Aviron a couple of weeks ago, and while I thought the set-up would take a while, the Pilot and I put it together within 30 minutes.

You can check out a time lapse of our assembly process here!

I’ve been wanting a rower for our home gym foreverrrrrrr, and this rower is everything I could wish for: it’s sleek, well-constructed, and has a screen that you can use to stream apps (like Disney+, Netflix, Hulu, and Amazon) as well as compete with others and play games. It’s perfect for the days where I want to blast some rowing intervals, get in an awesome cardio workout, or simply take a movement or brain break in the middle of the work day.

Here are some of the pros and cons!

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I’m sharing 5 clean eating recipes for weeknights that are on repeat in our house and the whole family loves!

While we love our special treats and gourmet eats in the Harney household, on the day to day, we try to focus eating whole foods, fresh produce, and quality protein. But if I don’t do a little planning (i.e. easy meal planning for busy moms), putting healthy recipes on the table night after night can be a challenge with our busy schedules.

It can be temping to order takeout inside of preparing a homemade meal when we’ve been working, at school, and dance practice (for multiple hours!), but I know all of us feel better when we have a nourishing homemade meal at the end of the day.

Today I’m  sharing a handful of easy to prepare yet delicious clean eating recipes that you can quickly prepare for busy weeknights – enjoy!

5 Clean Eating Recipes For Weeknights

1. Easy Enchiladas with Rotisserie Chicken

These easy enchiladas with rotisserie chicken are great for meal prep and always a family favorite!

2. Sushi Roll in a Bowl

This is one of our go-to dinners: baked salmon, rice (season with rice vinegar and sesame seeds), chopped cucumber, avocado, and seaweed snacks. Top with soy sauce and/or sriracha and feast! Tip: make the rice in the Instant Pot for ease.

3. Dairy-Free & Gluten-Free Tuna Casserole

This healthy tuna casserole is gluten-free, dairy-free, and high in protein! It’s a perfect family and kid-friendly dinner for a busy weeknight. This casserole is made from pantry staples and is a great make-ahead dinner option.

4. Slow Cooker Greek Chicken Soup

The soup is an easy reci

Thank you so much to my friends at NOW Foods for sponsoring this post. They have so many amazing products, including my fave creatine, on their site. Use FITNESSISTA20 for 20% off and stock up on pantry staples, clean beauty products, supplements, pet goodies, and more. 

Hi hi! How are you? I hope you had a wonderful weekend! We’re on a little trip – check out IG stories for all of the details! – and I’m popping in to share one of my favorite beauty DIYs: Turmeric Face Scrub.

Turmeric is a vibrant yellow spice that comes from the root of the Curcuma longa plant. It’s in the ginger family, and has been used for centuries in traditional Ayurvedic and Chinese herbalism for its functional properties.* One of the key compounds in turmeric is curcumin, which is known as a powerful free radical scavenger.* It also supports a balanced immune system, a balanced response to environmental stressors, and possesses neuroprotective attributes.*

Beyond its traditional culinary uses, turmeric can be incorporated into your daily routine in various ways. You can find turmeric supplements in the form of capsules or powders, which can be added to smoothies, juices, soups, or even sprinkled over roasted vegetables or eggs. Golden milk is made by combining turmeric with warm milk and spices like ginger and cinnamon, and it is a soothing and nourishing option. It’s one of my favorite ways to wind down for the day!

Turmeric can also be used topically as a facial scrub, which is what I’m sharing today! Because of its protective benefits against environmental stressors, turmeric may help with skin benefits as well.*

**It’s important to note that it’s always a good idea to consult with a healthcare professional before adding any new supplement or product to your routine, especially if you have any underlying health conditions or are taking medications.***

How to Make Turmeric Face Scrub

You can totally buy turmeric face scrub, but it tends to

Hi friends! Happy Friday! What’s going on this weekend? We’re heading off on a trip – check out IG stories for all the details over the next couple of weeks – but it will still be blog business as usual over here. I have a new beauty DIY post coming on Monday!

It’s time for the weekly Friday Faves party! This is where I share some of my fave 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.

Friday Faves 6.16

Community Detox Coming July 10th

If you feel like you’re ready for a little reset, join us for a community detox starting on July 10th. This is my 4th time completing the detox and it’s something I do quarterly in my routine to help remove toxicities, restore deficiencies, improve my sleep, energy, and digestion. I always feel like a million bucks when it’s over!

SO many of you joined me last time, so I wanted to invite you to join in if you’d like to go for another round. The fun starts July 10, so you can order your kit now and you’ll be ready to go. (Use FITNESSISTA10)

Here’s more about this 7-day detox:

– It’s a liver-based detox to help reset your body, provide a break from digesting heavy foods, and potentially help your body eliminate toxins that we accumulate from our environment. It includes functional medicine ingredients and Ayurvedic herbs to support phase 1 and 2 liver detoxification.

– It’s nutrition-focused. It includes the POWERHOUSE Daily Nutritional Support powder (which I’ve had in my smoothies for many months and notice a difference in how I feel when I drink this smoothie), and meal guidelines for the remaining meals. The goal is to NOT have your body depleted of nutrients during the process.

– It can potentially help with weight loss along with anti-aging, and total body wellness.

– It’s only 7 days! When I first started working with a naturopath (back in the old days! It was like 2010), he had me do a month-long deto