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First of all, thank you so much for all of the beautiful birthday wishes! I hope you know how much I appreciate them, and how much I appreciate you being here. You made my birthday so much brighter, and I’m thankful to *know* you all. I also loved reading about your morning routines. Thanks for making me feel better about life haha.

Some things from yesterday:

The girls let me sleep until 8AM! Then Livi rolled over and said, “Happy Birthday, mama” and gave me the biggest hug. The girls then proceeded to sing, “Happy Birthday to You” with their stylized cha-cha-chas and the day couldn’t get much better than that.

Madre and nana came over for breakfast, coffee, and brought Dunkin’ Donuts. I’m minimizing gluten right now for my hormone issues -more to come on that fun- but enjoyed a couple of munchkins with my eggs and turkey bacon, and it was delicious.

We spent the rest of the morning exploring around the Tucson Botanical Gardens.

(The girls’ cute hoodies are on sale here!)

The weather was gorgeous and it was serendipitously kids’ activity day. They had 9 stations set up throughout the park with learning activities and crafts for the kiddos. The girls loved it! The Botanical Gardens is easily one of our favorite underrated spots in Tucson. Maybe I’m 34 going on 85, but it was exactly what I wanted to do on my bday: spend the day outside with the fam enjoying lovely scenery and scoping out butterflies. I’m not hard to please haha.

After spending a couple of hours at the Botanical Gardens, we stopped by Chipotle for lunch. We feasted on burrito bowls, chips, and tacos, and then Madre took the kiddos to her house so I could come home for my bday Peloton class. On the way home, I stopped at Trader Joe’s for our groceries for the week. Child-free grocery shopping is SO peaceful, but since I wasn’t trying to distract the kiddos and get out of there as fast as humanly possible, a lot of impulse purchases happened. Needless to say, we’re stocked for the week. (Also, they have balsam candles and truffle salt! Yay holidays.)

The live Peloton class with Robin was so good and super sweaty. A birthday shout out didn’t happen (womp womp), but it was still a great class. The only bummer was that I dropped my giant water bottle on my bare foot before class started – I’m glad the girls weren’t home because I fell to my knees and had a loud F-bomb festival- and I had a gnarly bruise when it was over. Shoes are the enemy today.

After class, I got dressed super quickly to meet up at my mom’s and head to dinner.

(Blazer, lariat necklace, white tee, jeans, and mules)

We checked out the newish Beaut Burger downtown, which has housemade vegan burgers and amazing sides. The sides were so incredible that they overshadowed the actual burgers,

(the fries were liiiiiiife)

and the cake was from a dream world. 

My friend Ashley made my birthday cake – yep, the same girl who made this ridiculous cake for P’s party!– and it was EVERYTHING. Gluten-free funfetti cake with chocolate frosting and sprinkles. It was a dream come true. I told her I hope she doesn’t mind that frequent cake orders are becoming a thing. I’m definitely having a cold piece of cake with decaf coffee this morning for breakfast.

(Last time I forgot to share a picture of the gorgeous cake layers so here ya go! AHHHHH.)

It was a perfect day celebrating and the fun continues for the next 7 or so days. I’m getting together with some friends for wine and apps, and then this weekend, Betsy is coming to stay with us! We have some spa adventures on the way and I.CANT.WAIT. Thanks again for making my day so bright!

Have a wonderful day and be sure to check out tomorrow’s podcast episode. I’m chatting with Anne about Intuitive Eating, navigating the holiday season, and low carb vs. high carb.

xo

Gina

The post B-day things appeared first on The Fitnessista.

A pack of disposable razors and a potent aftershave just won’t cut it anymore. That’s why we went to our well-groomed friends at Huckberry, one of our favorite online shops, to curate a list of quality products for the hirsute or the clean-shaven. There’s everything in this grooming gift guide, from some of the best solid cologne you’ll ever smell to face moisturizer and shaving kits. Consider any of these grooming essentials the perfect stocking stuffers.

Mouth Makeover: The Best Oral Hygiene Products You’re Not Using

The knee is brilliantly designed yet vulnerable. It’s a hinge joint protected by cartilage and activated with muscles, tendons, and ligaments—all of which let you do things like lift hundreds of pounds, sprint hard and stop on a dime, and brace in a squat as you ski. Like all great architecture, it can deteriorate over time. But there are ways to fortify it. “You need to create mobility in the muscle tissues above and below the joint,” says Adam Rosante, a certified strength and nutrition coach in New York City. “Strength in your glutes, hamstrings, and quads provides stability, while mobility relieves tension on the knee itself.”

    Knee pain can be the result of muscle imbalance, bad exercise form, and poor movement patterns, so Rosante created a workout that addresses all three. Even if your knees are in great shape, you can benefit from bolstering them, especially if you’re active. Do this circuit twice a week with a warmup that focuses on ankle mobility. Jog or jump rope for a few minutes, then roll out calves and stretch the tibialis anterior (the muscle to the outside of the shin) for six to eight minutes total. For the weighted moves, start with body weight, then build to a 12- to 16-kg (26- to 35-lb) kettlebell. Complete all sets of a move before going on to the next, resting up to one minute between sets. A decade from now, your still-healthy knees will thank you.

The Simple Running Trick to Avoid Knee Pain

Water-repelling midlayers keep things toasty and are thin enough to sport under a shell come winter. In other words: These pieces are must-haves the rest of the season, whether you’re heading out for a ski trip or a cold-weather run. Below, we picked the best midlayer jackets for men. Bonus: You shouldn’t have to spend more than $250 to add one of these layers to your cold-weather wardrobe.

6 Must-Have Pieces of Gear for Winter Running

Transformation of the Day: Shaneka lost 143 pounds/10 stone. When weight began to affect her mobility, she realized it was time to focus on her health. She found success by following the UK-based Slimming World program and doing lots of exercise. Check out her story. What was your motivation? My motivation was my future and

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When you’re short on time and trying to stay on track with your diet, it’s always a great idea to have some delicious casserole recipes in your arsenal. They are simple to prepare as make-ahead meals, easily transported and even great for parties. Keep these healthy casserole recipes on hand for dinners that are easy and delicious. Just click on the recipe title to get the full recipe.

1. Twice Baked Cauliflower Casserole

Enjoy this creamy, cheesy casserole that replaces carb-heavy potatoes with cauliflower. You’ll be surprised how similarly the two taste. Big on the twice-baked flavor you love, this casserole delivers comfort food that doesn’t sacrifice your waistline.

2. Green Bean Casserole

A holiday favorite, this green bean casserole is the perfect side dish to warm your soul during the chilly months. Topped with baked onions instead of the fried processed version, this casserole cuts the fat and carbs, but not the taste you love.

3. Easy Chicken Fajita Bake

Easy, healthy casseroles have never been tastier! Savor each bite of this flavorful fajita bake, loaded with veggies and tender chicken breast on top of delicious brown rice. You can get creative with this one by loading up the casserole with colorful veggies and switching up which ones you use each time.

4. Thanksgiving Leftovers Casserole

One of the best parts about Thanksgiving is the days of leftovers that follow the big meal. And just because we’re a little removed from Turkey Day, doesn’t mean you can’t enjoy all the flavors of this fall favorite. Throw a few simple ingredients together and voila! You get to enjoy all of the holiday flavors in one delicious casserole.

5. Baked Chili Casserole

This hearty baked chili casserole is the epitome of comfort food. Why stop at the chili when you can top this delicious dish with creamy polenta and cheddar? Savor each bite, knowing that you’re indulging healthfully.

6. Meat & Potato Casserole

Packed with ground turkey and loaded with potatoes, this Meat and Potato dish is definitely not your mama’s casserole!

7. Vegetable Lasagna Bake

It might not have “casserole” in its name, but this Lasagna Bake is every bit as delicious and easy as the other dishes on our list!

The post 7 Healthy Casseroles to Bookmark appeared first on The Leaf.

Carbohydrates, protein and fat are the macronutrients. Learn more to become a macro master!

The post What Are Macronutrients? Everything You Need to Know! appeared first on Runtastic Blog.

You shouldn’t deprive yourself while you’re on a diet. Luckily, these 161-calorie donuts exist, so you can treat yourself and stay on track.

The post Baked Banana Nut Donuts appeared first on Under Armour.

Same workout duration, more calories burned? See detailed examples on how to burn more calories in strength & cardio workouts!

The post 7 Ways to Burn More Calories in Different Types of Workouts appeared first on Runtastic Blog.

If your workout gear of choice includes your old college sweatshirt and a pair of sweats you’ve had for longer than you’d like to admit, it might be time for an upgrade. Sure, there’s nothing inherently wrong with wearing either item for your next run or trip to your local Crossfit outpost, but putting on a great-fitting tee or a pair of brand new shorts won’t just make you feel good, but will help you get a better workout. The treadmill doesn’t have to be a runway if you don’t want it to be, but breaking a sweat in gear that fits well and is designed to handle your toughest workouts is a great way to ensure your next session at the gym is better than the one before.

A great workout starts with the clothes you put on to do it and no brand knows that better than Under Armour. The brand, founded in 1996 by former University of Maryland football star Kevin Plank, makes performance apparel that’s designed to keep you cool, dry and light. Many items are specifically designed for the weather: HeatGear for when it’s hot, ColdGear for when it’s breezy, and AllSeasonGear for when it’s just right.

The brand is currently having a major sale on everything within the UA Outlet: Namely, you can snag $30 off your purchase of $100 or more with code TAKE30. Deals like this don’t come by often, so be sure to pick up a fleece funnel neck, long-sleeve tee or running shoes while the deal is on (and while your size is still in stock).

Keep scrolling for our picks.

Deal: $30 off purchase of $100 or more on UA Outlet items.

Code: TAKE30

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My alarm goes off. I wake up, with half of my head on the pillow and half on the edge of the mattress, the end piece of “bread” to our P-Liv-Me sandwich. To our far left is 2/3 of a comfy king-sized bed. I just don’t understand. 

I reach down and grab my phone, and depending on how much time I have, I check emails, social media, blog comments, and podcast stats with one eye closed. Does anyone else do this?!

Then, I stumble out of bed to the bathroom to splash water on my face, throw on some jeans, a top, and my mom sneakers, then start the before-school routine.

I put lunches into backpacks, make breakfast for the girls, get them dressed, hair and teeth brushed, then out the door. 

It’s quick, efficient, and not the least bit peaceful or relaxing; a far cry for the motivational personal development books I’ve read. While the authors are meditating and writing in gratitude journals, I’m scrambling eggs in between looking for lost shoes, feeding the dogs, and buttoning the teeny tiny buttons on the back of P’s dress.

The only semi-aspirational thing I do is frequently make a morning Detox drink before I chug my coffee. This is quickly negated by the fact that I chase the Detox drink with my children’s leftover soggy waffles pretty much every day. 

For a while, I was overly fascinated with morning routines. I found it so intriguing to hear about successful entrepreneurs’ morning routines and how they set the tone for the day. At the same time, I knew that these routines weren’t super realistic for me. I even told myself I’d start doing the Miracle Morning and then was up with both girls all night that night. For me, sleep is a rare and treasured commodity right now, so I’m at a phase in my life where I have to seize every second of sleep that I can. Maybe when the girls are a bit older, I’ll be able to wake up earlier and catch a workout and meditate in the morning. For now, I’m sleeping until my alarm goes over, staring squinty-eyed at my phone screen for like 10 minutes, and then racing through the morning routine.

It got me wondering, are there any people out there who have the most un-aspirational morning routines but still are slaying it at life? Does your morning truly dictate your tone for the entire day?

Thanks to the googles, here are some unique morning routines I’ve found: 

(And please don’t let the title of this post fool you. These people aren’t slackers in any way.)

From Blinkist:

From wpcurve:

An interesting article about weird daily habits

I guess in my search I was looking to find some crazy stuff – like someone eating frozen pizza for breakfast each day or hitting snooze 18 times – but I was a bit disappointed. It just gave me a small pang of happiness every time I saw that someone did something unusual – like the guy who eats smoked trout every morning? 

It was interesting to read that there are SO many common routines among successful people (gratitude journals, early exercise, drinking a lot of water when they wake up, cold showers, meditation, etc) but even so, morning routines can obviously vary. I don’t think that a morning routine directly affects someone’s will to succeed or internal motivation.

Some crazy successful people wake up early, seize every second, and accomplish a LOT. But there are also people who are waking up early, forcing themselves to go through these motions, and in a similar spot they were 10 years ago. I’d rather sleep until my alarm goes off and enjoy 30 minutes of before-school chaos, then wake up at 4:45 and cry to myself silently while trying to meditate, ya know? I just hate the mornings.

So, tell me friends: do you have an awesome morning routine? What’s something you do each day that makes you feel more centered and productive to crush it at life? For me, it’s getting outside at some point – whether it’s a walk with the dogs or playing with the girls in the backyard after school – and moving every day. On the days I don’t get in an official workout, I still try to be active in other ways (like chores or enjoying adventures outside with the girls) because it makes me feel a thousand times better. 

Hope you enjoyed the long weekend! A special thank you to all of the veterans and their families who have served. <3

xo

Gina

* Praying for all of those affected by the devastating fires in California. My heart is with you, and if you’d like to join me in donating to the relief efforts, resources can be found here.

** Congrats to the Beautycounter giveaway winner: Natalie! I’ll get your goodies on the way this week. Stay tuned for LOTS of holiday giveaways headed your way.

*** Today is my b-day! I’ll be back tomorrow morning with a recap of all the fun, but if any of my Peloton friends want to celebrate with me, I’ll be riding in Robin’s class at 5:30 ET and hoping for a b-day shout out. For the rest of the day, I’ll be feeling extra thankful for my amazing family, for this beautiful life, and eating birthday cake. Happy Monday, friends.

The post successful slackers appeared first on The Fitnessista.

Transformation of the Day: Katrina lost 136 pounds. This UK mom found the motivation to change her life when her mobility issues became a potential safefy issue when it came to keeping up with her kids. She opted for Vertical Sleeve Gastrectomy surgery while making a commitment to eating nutrient-rich whole food. Check out her

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Transformation of the Day: Sharonda lost 67 pounds. She worked hard in school, graduated, and got a great job, but she wasn’t able to fully enjoy her life or feel good in her skin. She embraced a plant based lifestyle and did lots of cardio to release the weight. Check out her journey. What was

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You won’t find “food addiction” listed alongside other disorders in any psych textbook, but an increasing number of scientists believe it’s a real thing. That’s because a number of them have looked at your brain on food. They used high-tech scanning devices that measure blood flow to look at what was going on in the brains of people eating highly palatable foods such as chocolate or those high in fat. They found that the same areas that light up in the brains of drug addicts—the regions linked with pleasure and reward—are also most active in people eating something tasty. A 2007 University of Oxford study found the effect is more pronounced in people who “crave” chocolate or other foods. “Craving” is the same powerful drive that makes substance abusers anxious to score their next hit.

Animal research suggests just how strong the desire for intense sweetness may be. In one study done at the University of Bordeaux in France, 94 percent of rats given the choice between intravenous cocaine and water sweetened with saccharin (which is sweeter than sugar), chose the saccharin drink over the drug. University of Washington studies found that naloxone, a drug that blocks the effects of opiates, also quells human cravings for cookies, candy and other sweets—more evidence that food and drug addiction occur in the same place in the brain

How to Stop Sabotaging Your Weight Loss

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Some scientists propose that there is an evolutionary reason why our sweet-seeking senses are so powerful: Our inborn desire for sweet and palatable foods kept us alive by motivating us to hunt for food when getting something to eat was more taxing and dangerous than heading to the fridge.

But like drug addicts, food cravers aren’t satisfied with just one, just this once. Repeatedly stimulating your brain’s rewards centers—with drugs or food—keeps you coming back for more. Sometimes much much more, leading to loss of control and, in the case of food addiction, bingeing, according to researchers at the National Institute on Drug Abuse and Alcoholism, who have turned their attention to food addiction as well.

Binge-eating disorder, or BED, was added to the Diagnostic and Statistical Manual (DSM) of Mental Disorders, in 2013. The DSM is the “rule book” that establishes diagnostic criteria for all psychological conditions. According to the National Eating Disorders Association (NEDA), BED is characterized by chronic overeating of large amounts of food, usually until uncomfortably full. People with BED eat when they’re not physically hungry and usually eat alone because they’re embarrassed by how much they eat. They feel out of control, unable to stop.

How to Stop Emotional Eating… for Good

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Unlike bulimics, people with BED usually don’t purge after eating. But, like bulimics, they do experience enormous guilt, shame and self-loathing—negative emotions that can lead to more bingeing. It’s emotional eating taking to the nth degree, according to the NEDA.

If you’re someone who is trying to lose weight—or who has tried multiple times before—you’re at higher risk of BED than other people. experts say. Repeated dieting, a history of significant weight changes, emotional problems such as depression and anxiety, feeling stigmatized because of your weight, trauma, loss or emotional or physical abuse can all predispose you to binge eating. Genes may also play a role.

According to a review of studies by the federal Agency for Healthcare Research and Quality (AHRQ), research has found that both interpersonal therapy, which focuses on improving the ways in which you communicate with and relate to the people in your life, and cognitive behavioral therapy (CBT), a short-term form of psychotherapy that helps you change the thinking and behavior that are behind the problems you’re having, can be effective in treating BED. CBT was particularly effective in decreasing the frequency of binge episodes, the report found.

How to Beat a Binge

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Some drugs, including antidepressants, may also help, says the AHRQ report, In fact, antidepressants were 1.67 times more likely than placebo-a fake drug used in testing—to help people stop bingeing. Drugs also helped some people stop thinking about food and curbed the drive to binge eat.

One drug approved for BED treatment, lisdexamfetamine, which was originally developed to treat attention deficit disorder, was 2.61 times more effective than a placebo in curbing binges. An anti-seizure drug, topiramate, also reduced bingeing abut was associated with more side effects than other medications, the report says.

If you think you have BED or are addicted to food, your best bet is to talk to a professional—a psychologist or counselor who treats eating disorders. He or she will be able to help you decide on a plan that will work best for you.

The post The Facts About Food Addiction appeared first on The Leaf.

Documentaries are having a moment (again). Here are three that are definitely worth your time.

Best Environmental Documentaries Streaming on Netflix Now

  The Last Race

Amateur stock-car racing’s heyday is in the rearview mirror. But at Riverhead Raceway, Long Island’s sole remaining track, diehard fans and blue-collar drivers still gather week after week for some gasoline-fueled revelry. In this exhilarating and empathetic film, director Michael Dweck follows track owners Barbara and Jim Cromarty as they fight to stave off developers and help keep an American tradition alive. (11/16)

Wildland

The era of megafires is here. In 2017, some 10 million acres went up in flames, owing, in no small part, to irregular season conditions and rising temperatures. This documentary, part of PBS’s Independent Lens series, captures the trials one firefighting team must endure in this new reality. We first meet the crew during training in Oregon. Among them: two Bible-school dropouts, a former meth addict, and a middle-aged father with a checkered past. The challenges they face are personal as well as environmental, as they struggle with their fears and interpersonal turmoil when confronted by the flames. (10/30)

They’ll Love Me When I’m Dead

In 1941, Orson Welles produced, directed, and starred in arguably the greatest film ever made, Citizen Kane. But by 1970, the once-renowned auteur needed a comeback. This doc by Morgan Neville (Won’t You Be My Neighbor?) recounts Welles’ failed attempt to complete The Other Side of the Wind, a quasi-autobiographical drama about an aging director trying to revive his career. The result is an intimate look into Welles’ troubled life and creative genius, at last priming him for a long-overdue return. (11/2)

  This story appears in the November 2018 print issue, with the headline, “The Reel Deal.” In it, the documentary Wildland is referred to as Young Men and Fire. The film was renamed after the issue went to press.

Scrolling through office messages at home is so routine you probably haven’t noticed it’s hurting your health and happiness—and your partner’s, too. Virginia Tech associate professor Bill Becker studied the after-work email habits of more than 100 people and found a direct correlation between expectations that employees be available on email and feelings of anxiety and stress.

New Study: All That Work Stress Might Be Killing You

  “It doesn’t matter how many hours you spend emailing; it’s the feeling you must be available that affects your sense of well-being,” Becker says. It’s because it brings out your “work self”—the uber-competitive guy who’s always on edge. Talk to your boss about doing a check-in at night, and then resist until you hit your desk in the a.m.

Transformation of the Day: Tiana lost 50 pounds. Growing up, she was always the bigger girl in the group, and she shied away from going out. Her motivation was a desire to feel good, look good, and become a healthier person. Check out how she took action. What was your motivation? What inspired you to

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