Looking for the best pre-workout snacks to fuel your workouts? Discover 10 great pre-workout snack ideas to boost energy, support muscle building, and maximize your performance.

Hi hi! How is the week going? I hope you’re having a great one! I have a morning of meetings today and looking forward to a hot yoga class this afternoon.

For today’s post, I wanted to chat a little bit about pre-workout snacks and share some of my favorite options.

When it comes to fitness, exercise and nutrition are the ultimate power duo. You can crush your workouts all you want, but if your nutrition isn’t dialed in, you’ll feel the difference – in your energy, endurance, and results.

One of the biggest game-changers in sports nutrition is learning when and what to eat before and after you work out. While a good post-workout meal helps with recovery (you can read about my favorites here), your pre-workout snack sets the tone for your entire session.

Not all foods are ideal before exercise. Some can make you feel sluggish or bloated. Today I wanted to round up some of the great pre-workout snacks that can help you fuel your body, maximize your performance, and feel strong through every rep, mile, or flow.

10 Great Pre-Workout Snacks

In this post, we’ll talk about why your pre-workout snack matters, what makes one effective, and some of my go-to options that balance protein, healthy fats, and complex carbohydrates. These combinations give you steady energy, prevent fatigue, and support your long-term fitness goals.

Is a Pre-Workout Snack Necessary?

The short answer: usually, yes!

Having a small snack 30–90 minutes before your workout can make a huge difference in your energy and stamina, especially if you’re training in the morning or haven’t eaten in a few hours.

A good pre-workout snack provides the building blocks your muscles need to perform well, and it helps you avoid that dizzy, “running on fumes” feeling mid-session.

Your body needs carbohydrates for quick energy and protein and fat to stabilize blood sugar and keep you fueled. When you skip your pre-workout meal, you risk breaking down muscle for energy instead of building it.

The right combination can help you:

– Train longer and harder

– Maintain focus and endurance

– Prevent early fatigue or energy crashes

– Support lean muscle growth and fat loss

What Makes a Good Pre-Workout Snack

1. Balanced Macronutrients

Your pre-workout fuel should contain a mix of complex carbohydrates, protein, and a touch of healthy fats.

Carbs give you immediate energy, while protein supports your muscles, and fats keep you feeling satisfied without weighing you down.

2. Easy to Digest

You don’t want to head into a workout feeling full or sluggish. Go for snacks that are light but substantial enough to sustain you, like whole grain toast (with good ingredients), fruit, yogurt, or a small smoothie.

3. Timing

Aim to eat your snack 30–60 minutes before yo

Can you build muscle in a calorie deficit? Learn how to lose fat, improve body composition, and preserve muscle while losing weight.

Hi friends! How was the weekend? I hope you had a great one! It was Liv’s school acution, which was a lot of fun, and we also had the usual things like basketball games, mass, and dinner with the fam. I roasted in my sauna blanket and watched The Voice. The Pilot came home after a long trip, so we were glad to have our favorite guy back!

Today’s blog post topic is a beefy one, and a question I get asked often:

Can You Build Muscle In A Calorie Deficit

If you have ever tried to lose weight, you know there are sooooo many methods promising results: intermittent fasting, low-carb plans, points systems, meal replacement shakes, juice cleanses, and the classic calorie deficit.

When I first learned about the concept of a calorie deficit as a trainer, I saw how effective it can be for fat loss. But I also noticed that many women who cut calories aggressively ended up losing not only fat, but also valuable muscle mass.

This is important because muscle is metabolically active tissue. It improves your body composition, supports hormone health, increases resting energy expenditure, and makes everyday activities easier. Building more muscle helps you burn more calories at rest and sustain your results.

A question I hear often is:

“Can you actually build muscle while losing fat in a calorie deficit?”

Today I wanted to answer this popular question, chat about what a calorie deficit is, how it works for fat loss, and what it really takes to build or maintain muscle while losing fat.

What Is Calorie Deficit

A calorie deficit happens when you consume fewer calories than your body needs to maintain its current weight.

Your body has a maintenance calorie level: the amount of energy required each day to keep you alive and active without gaining or losing weight. When you consistently eat below that level, your body draws on stored energy such as body fat to make up the difference.

For example: if your body burns 2,000 calories per day but you consume 1,500 calories, you create a 500-calorie deficit. Over time, this energy gap can lead to weight loss, ideally by mobilizing fat stores.

How Does A Calorie Deficit Work

Creates an Energy Gap

A calorie deficit forces the body to draw on stored energy – primarily body fat but sometimes lean tissue – to meet daily needs.

Affects Body Composition

While a deficit promotes fat loss, it can also lead to muscle loss if protein is inadequate or if you are not performing resistance exercises. Preserving muscle is KEY to achieving a lean, strong look rather than simply becoming smaller.

Impacts Performance and Recovery

Severe deficits can reduce energy levels, hinder performance in resistance training, and slow recove

Make back-to-school dinners stress-free with these quick, healthy recipes using rotisserie chicken. Perfect for busy weeknights!

Hi hi! How are you? I hope you’re having a lovely week so far. It’s a crazy week around here with practices, basketball, and volleyball games, so I’m trying to be as strategic as possible with meal planning and prep.

One of my favorite things to use during busy weeks like this: the good ‘ol rotisserie chicken!

(I know it’s hot and covered in plastic but what can you do? You can totally make your own chicken but we’re talking about fast hacks today!)

Back-to-school dinner hacks using rotisserie chicken

Back-to-school season always sneaks up fast, and suddenly weeknight dinners feel like a juggling act between homework, after-school activities, and the usual bedtime rush. It’s funny because summer felt SO chill and now that we’re back in school… it feels like pure chaos.

One of my favorite secret weapons for fast, healthy dinners? A store-bought rotisserie chicken. It’s already cooked, tender, and packed with protein, so it cuts prep time in half while keeping your meals wholesome and satisfying.

Back-to-School Dinner Hacks Using Rotisserie Chicken

Today I wanted to share some of my favorite back-to-school dinner hacks using rotisserie chicken, plus a few quick recipe ideas you can keep on rotation.

Benefits of Cooking with Rotisserie Chicken

Time saver: No need to roast or bake. Just shred and go!

Budget-friendly: One chicken often stretches into 2–3 meals.

Protein-packed: Helps you hit your protein goals with less prep.

Kid-approved: Mild flavor makes it easy to mix into a variety of dishes. The kids loooove a rotisserie chicken.

Versatile: Works with soups, tacos, casseroles, wraps, salads, and more.

Quick Tips for Using Rotisserie Chicken

Shred while warm: It’s easier to pull apart right after you get it home.

Save the bones: Simmer with water, veggies, and herbs to make homemade stock for soups.

Store properly: Keep shredded chicken in an airtight container in the fridge for up to 3 days or freeze in 1-cup portions for later.

Add fresh herbs and spices: Bright flavors like lemon, cilantro, cumin, or paprika can instantly transform leftovers into a new dish.

Read more

Sharing some of my go-to low-impact cardio options for autoimmune flare days. This was something I really struggled with and have definitely been there. These are some of the things that helped me, but please reach out to your doctor for personalized advice. If you’re ready to get to the root cause of how you’re feeling, email me gina@fitnessista.com subject TESTING. 

Hi friends! How are you? I hope you’re having a lovely week. I’m looking forward to lunch with the girls today and a low-key night catching up on Dancing with the Stars. We’re loving this season!

Today, I wanted to chat a little more about my autoimmune journey and some of the things that have helped me during a flare, especially when doing workouts, especially cardio felt more challenging.

Low-Impact Cardio Options for Autoimmune Flare Days

When Movement Feels Harder Than Usual

If you live with an autoimmune condition, you know the ups and downs all too well. Some days you feel strong, capable, and ready to take on a workout. Other days… just getting out of bed feels like a victory.

As someone who has supported many clients (and experienced my own share of health hurdles), I’ve learned that movement doesn’t have to totally disappear on autoimmune flare days. The key is choosing low-impact cardio options that support circulation, lymphatic flow, and mood – without pushing your body into more inflammation or exhaustion.

I wanted to chat about some of my favorite gentle and low-impact cardio options for autoimmune flare days, so you can honor your body while still supporting your health and fitness goals.

Why Low-Impact Cardio Matters During Flares

When your immune system is flaring, your body is already working overtime. High-intensity training can sometimes make symptoms worse, spiking cortisol and leaving you drained.

Low-impact cardio, on the other hand:

Supports blood flow and oxygen delivery.

Encourages gentle detox through sweating and lymphatic movement.

Boosts mood and mental health.

Helps maintain consistency without burning you out.

Think of it as a way to meet your body where it’s at while still taking care of yourself.

Best Low-Impact Cardio Options for Autoimmune Flare Days

Walking (Indoors or Outdoors)

Walking is one of the most underrated low-impact cardio exercises. On flare days, keep it gentle: a slow stroll around your neighborhood, or even laps inside your house. Fresh air + sunshine can also help reset your nervous system.

Tip: Start with 5–10 minutes, and if it feels good, extend from there.

Rebounding (Mini Trampoline)

Rebounding is one of my favorites for autoimmune flare days. The light bouncing helps move lymph fluid, supports detox pathways, and boosts circulation without being too taxing.

Tip: Gentle health bounces (feet s

Sharing some of my top remote work tips since I’ve worked at home for so many years now. I know quite a few of you work remote, too, so please share your top producivity tips or hacks in the comments!

Hi friends! I hope that you’re doing well and enjoying the day. I have a podcast interview this morning and we have the usual homeschool/dance/basketball fun today.

Today, I wanted to chat a little bit about working from home and brainstrom some tips with you all.

OG reader friends are familiar with this story, but I started the blog when we were living in Valdosta, GA. I had just started working as a personal trainer and leaving the retail management world, and it ended up growing into something I never could have imagined. I LOVE being able to connect with all of you, and every single day, I’m so thankful for the freedom to work and earn an income from home while being able to be here for the kids.

I know that many friends out there aslo run a business from home, or work remotely. It’s kind of become the “new normal” and I love that it’s an option. Since the pandemic, the way we think about work has completely shifted: home offices replaced cubicles, video chats replaced conference rooms, and coffee shops became the new coworking hubs. And honestly? It comes with a ton of benefits: convenience, flexibility, fewer commutes, and often a better shot at real work life balance.

But here’s the truth: remote work or working from home isn’t always easy. Without the right strategies, it can feel isolating, overwhelming, or even unproductive.

Today, I wanted to share some of my favorite remote work tips that will help you live your best work life, whether you’re at home, an office, or a coffee shop.

Remote Work Tips

I think that understanding what remote work really means is key. It’s not just working in your pajamas or answering phone calls from the couch. It’s about designing systems, routines, and habits that keep you productive, connected, and fulfilled.

These tips for working remotely are meant to help you not just “get by,” but actually succeed, grow, and enjoy your work from home setup. I also wanted to include tips for my friends that work virtually for a company, because working for yourself is a different beast. (If you’d like me to do more behind-the-scenes blog posts, I’d be happy to do that, too!)

What Does Remote Work Mean?

At its core, remote work means performing your job outside of a traditional office. That might mean setting up a home office, working from a coffee shop, or even doing your job while traveling. Unlike conventional jobs, there’s no water cooler chat, no morning commute, and no boss walking past your desk every 20 minutes.

The biggest difference? Freedom and responsibility. You have more say over your working hours, your work space, and your daily rhythm, but you also need discipline and creativity to stay focused.

Remote work isn’t just a perk anymore; it’s a completely new way of structuring both work and life.

How To Make Remote Work Suc