Hi friends! Happy Friday! How was the week? I hope you had a great one. What’s going on this weekend? We have an event for the girls’ school, Trunk or Treat, and we’re celebrating the Pilot’s bday a little early (and yes, his favorite cake is on the menu). I’d love to hear what you have going on!

Workwise, I’ve been doing a ton of functional testing for clients lately. As much as I love workout programming, this is close competition for being my favorite work-related task. I LOVE going through all of the data and creating custom action plans. I put on some binaural beats, sprawl out on the PEMF Go Mat (my code is FITNESSISTA15), and go through EVERYTHING. If you’ve been curious about functional testing as a 1:1 client, please let me know; I have three spots left as we wrap up 2023.

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

(pics to an art show we attended by the Boys and Girls Club. I got the sweetest greeting cards and a javelina painting for P’s room! Dress is here and P is still loving her Vivobarefoots.)

Friday Faves 10.20 Read, watch, listen:

Five pick-me-ups.

Why building muscle is more important than losing fat.

What little things in your home are just for you?

Fashion + beauty:

Shopbop sale is here! It’s a tiered sale, so the more you spend, the more you save. You can get up to 25% off.

Here are some of my favorite picks:

This floral dress would be gorgeous with heels or booties

This jumpsuit (I have another Pistola jumpsuit in red and love it)

These recycled leather pants – so cute for fall and holiday parties

 These wide leg pants

These straight jeans

This nude slip dress

These bow earrings

LOVE the cut of these ALC dresses (size up)

This black maxi

These drop earrings

Fitness, health, and good eats:

EquiLife has COFFEE! When they launched this past week, I was so pumped about it. Ever since I learned about how coffee is process, particularly how it’s decaffeinated, I’ve been pretty strategic about my coffee choices. I switched to decaf in the morning a few years ago, and when we got our Nespresso, I started drinking the organic pods since the taste of the decaf is horrible.

I’m so excited to try something new that’s free from the pesticides and mold that can negate the positive health benefits of coffee.

Here’s what’s exciting about this one:

Providing more than double the antioxidants found in blueberries

Contains Chlorogenic Acids (CGAs), a superior form of antioxidants

Effective at scavenging free radicals & preventing cell damage

Increases brain function & supports healthy levels of inflammation

Organic, single source coffee

Free from pesticides & mold

Whole bean, available in both regular (Revive) & decaf (Relax)

You can get a free bag of it here with a purchase of $99! (I would do a detox kit and a box of their chocolate brownie snack bars. You’ll have some tasty snacks and be ready for our community detox on January 8th! Use the code FITNESSISTA10 for 10% off, too.)

LOVE the Simple Mills protein pancake mix. It’s so good and the edges are a little crispy.

They’re especially amazing with berries on top and a side of chicken sausage.

Cinnamon apple pie ice cream.

Interesting links between seasons and metabolism.

You have to try this pumpkin baked oatmeal.

Happy Friday, friends! Thank you so much for stopping by the blog today and I’ll see ya soon!

xo

Gina

The post Friday Faves 10.20 appeared first on The Fitnessista.

Top 5 Health and Fitness Picks of the Week: October 20

1. The Benefits of High-Intensity Interval Training (HIIT)

High-Intensity Interval Training, commonly known as HIIT, has gained popularity in recent years due to its numerous health benefits. HIIT involves short bursts of intense exercise followed by brief periods of rest or lower-intensity exercise. This type of workout not only helps to burn calories and improve cardiovascular fitness but also boosts metabolism and promotes fat loss.

According to a study published in the Journal of Obesity, HIIT can be more effective in reducing body fat and improving insulin sensitivity compared to traditional steady-state cardio exercises. Additionally, HIIT workouts are time-efficient, making them ideal for individuals with busy schedules.

2. The Power of Mindful Eating for Weight Loss

Mindful eating is a practice that involves paying attention to the present moment while consuming food, without judgment. This approach to eating can have significant benefits for weight loss and overall well-being.

A study conducted by researchers at the University of California, San Francisco, found that individuals who practiced mindful eating experienced a reduction in binge eating episodes and showed improvements in body satisfaction. By fostering a greater awareness of hunger and fullness cues, mindful eating can help prevent overeating and promote healthier food choices.

3. The Role of Strength Training in Aging Gracefully

Strength training is often associated with building muscle and improving physical performance, but its benefits go beyond aesthetics. As we age, maintaining muscle mass becomes increasingly important for overall health and functionality.

A study published in the Journal of the American Geriatrics Society found that regular strength training can help older adults reduce the risk of falls, improve bone density, and enhance cognitive function. Engaging in strength training exercises at least twice a week can help preserve muscle mass and promote independence as we age.

4. The Impact of Sleep on Athletic Performance

Sleep plays a crucial role in athletic performance and recovery. Getting adequate quality sleep is essential for athletes to perform at their best and avoid injury. Lack of sleep can impair reaction time, decision-making, and coordination, negatively affecting performance.

A study published in the journal Sleep found that basketball players who extended their sleep duration showed improved sprint times and shooting accuracy. Additionally, sleep deprivation has been linked to an increased risk of sports-related injuries. Prioritizing sleep hygiene and ensuring sufficient rest can optimize athletic performance and support overall well-being.

5. The Benefits of Plant-Based Diets for Heart Health

Plant-based diets, which emphasize fruits, vegetables, whole grains, legumes, nuts, and seeds while minimizing or excluding animal products, have been associated with numerous health benefits, particularly for heart health.

A review published in the Journal of the American Heart Association found that plant-based diets are associated with a lower risk of developing cardiovascular disease. These diets tend to be lower in saturated fat and cholesterol while providing higher levels of fiber, antioxidants, and other beneficial nutrients.

Furthermore, a study published in the Journal of the American College of Cardiology demonstrated that adopting a plant-based diet can lead to significant reductions in blood pressure and cholesterol levels, both of which are critical factors in maintaining heart health.