Here are some of the things that come to mind that you can use to build on over time. I\u2019d love to hear if there\u2019s anything else you\u2019d add to the list!<\/p>\n Meditation is one of the most powerful habits I\u2019ve added to my personal health routine. When I meditate, it immediately affects how I feel on a mental level (more calm, patient, less anxious, more present) and it also affects my blood glucose when I\u2019m wearing a CGM.<\/a> The days that I meditate, I notice that I sleep much better that night and have vivid dreams. If you\u2019re not sure how to start a meditation practice, check out this podcast episode.<\/a><\/p>\n Even better? Sip on some LMNT electrolytes or another electrolyte you love. Hydration affects so many processes in the body, from digestion, skin tone, immune function, hormones, satiety, etc. I like to aim for at least half my body weight in ounces, and definitely have one serving of electrolytes each day, especially when it\u2019s hot outside or I\u2019ve had a longer or more intense workout.<\/p>\n If you\u2019re currently doing lots of high impact and high intensity workouts, assess your routine and make sure that you have some lower intensity days and at least 1-2 days completely off each week. After a certain point, you will experience diminishing returns with super intense workouts, usually through hormonal issues (exercise is a stressor for the body and it really comes down to how we recover from exercise!), and potentially overtraining symptoms or overuse injuries. If you\u2019re not sure how to balance your workout plan, join us for Fit Team here<\/a>! You can try it out for 7 days and see how you like it.<\/a>\u00a0June workouts just went live this weekend so you\u2019re ready to rock and roll!<\/p>\n Protein is the building block of our cells and many women aren\u2019t eating enough protein to preserve muscle as we age. If you have goals to build muscle, you also need to make sure you\u2019re eating enough protein! Protein intake suggestions depend on a variety of factors (age, body composition, activity levels, goals, diet, how much protein you\u2019re currently eating, etc.) but a good rule of thumb is to aim for at least one palm-sized serving of protein in each meal.<\/p>\n The sauna blanket<\/a> has been a game changer for me! It helps with stress relief, can help to reduce soreness and inflammation in the body, and it feels SO good to sweat.<\/p>\n Here\u2019s what my sauna blanket routine looks like:<\/p>\n You can check out my full review of the HigherDOSE sauna blanket here<\/a> and use FITNESSISTA15 to get 15% off<\/a> the sauna blanket, PEMF Go Mat (I use this for meditation every day), red light face mask, and copper body brush.<\/p>\n A minimum of 7-9 hours of sleep per night is ideal for most adults.<\/p>\n Benefits can include:<\/p>\n – A decrease in cravings<\/p>\n – Mentally alertness and sharpness<\/p>\n – Increased energy<\/p>\n – Better mood and feeling happier<\/p>\n – Smaller waist circumference<\/p>\n – Muscle growth<\/p>\n – Improved cardiovascular health<\/p>\n – Improved immune system function<\/p>\n – Improved blood pressure<\/p>\n – Improved hormones and stress response<\/p>\n Make sure that you set yourself up for sleep success each day and have a solid wind down routine at night.<\/p>\n Taking a 30 minute walk first thing in the morning helps to set your circadian rhythm and benefits cardiovascular health. In addition, taking a 15-20 minute leisure walk after meals can help with postprandial glucose response, weight loss and overall metabolic health.<\/p>\n The adrenal cocktail can is beneficial, especially for anyone who has extra stress in their life, whether mental, emotional, physical, food, or even intermittent fasting. You can read more about the adrenal cocktail here<\/a>! The adrenal cocktail helps to replenish the minerals lost when our adrenal glands are taxed and under stress. The adrenal cocktail provides essential vitamins and minerals, specifically potassium, sodium and whole food vitamin C, not ascorbic acid.<\/p>\n What does this look like in whole food form?<\/strong><\/p>\n \u00bd cup of fresh squeezed orange juice or pineapple juice<\/p>\n \u00bd cup pure coconut water (no additives)<\/p>\n and \u00bc tsp Redmond\u2019s real salt. Stir and drink at 10a and 2p daily. Kinda like a little tropical oasis in your day.<\/p>\n Beef organs are rich in B vitamins, protein, copper, Vitamin A, Folate, and Zinc, just to name a few. \u00a0They are beneficial for hormonal balance, thyroid, digestion, physical and mental energy and skin. Get a boost from real food that can feel similar to a cup of joe without the cortisol spike.<\/p>\n Laughter decreases pain and stress making hormones in the body. Laughter has positive benefits on mental health, the immune system and helps to decrease anxiety. \u00a0It secretes endorphins, which can transform your mood. \u00a0It is a non-invasive form of therapy that is great for treating stress and depression. Open a book of jokes, read the comics, turn on your favorite movie, or flip through old photos and enjoy a good laugh.<\/p>\n So tell me friends: what habits in your day have made a huge positive impact on your health? What would you add to this list?<\/strong><\/p>\n xoxo<\/p>\n Gina<\/p>\n The post 10 tips you can use to transform your health<\/a> appeared first on The Fitnessista<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" Hi friends! Happy Monday and I hope you\u2019re having a wonderful day. We\u2019re finishing cleaning and organizing our closets (they were an epic mess lol) and enjoying the day with the crew. For today\u2019s post, I thought I would share some simple but powerful health tips from myself and Mia (a Registered Dietitian). It\u2019s easy\u2026![](\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_4785.jpg\")
<\/a><\/p>\n10 tips you can use to transform your health<\/h2>\n
5 tips from Gina, a Precision Nutrition coach, NASM certified Personal Trainer and Women\u2019s Fitness Specialist<\/h3>\n
1. Meditate<\/h4>\n
![](\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/meditation-stones.jpg\")
<\/a>
\n<\/a><\/p>\n2. Hydrate yourself throughout the day.<\/h4>\n
3. Swap out frequent high-intensity exercise for low-impact or lower intensity options.<\/h4>\n
![](\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/fit-team-testimonial-10-1.png\")
<\/a><\/p>\n4. Track your protein and fiber intake.<\/h4>\n
![](\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/sakara-salad-scaled.jpg\")
<\/a><\/p>\n5. Sauna<\/h4>\n
\n
5 tips from Mia<\/a>, a Registered Dietitian and professionally-trained chef<\/h3>\n
6. Get some zzz\u2019s!<\/strong><\/h4>\n
![\"\"](\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/sleeping-with-sakara.jpg\")
(PS this pillow mist <\/a>is one of my favorite things ever!)<\/p>\n7. Go for a walk! <\/strong><\/h4>\n
8. Start adrenal cocktails.<\/strong><\/h4>\n
![](\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/adrenal-cocktail-and-avocado-toast-scaled.jpg\")
<\/a><\/p>\n9. STOP taking synthetic multi-vitamins and try desiccated beef organs.<\/strong><\/h4>\n
10. Laugh!<\/strong><\/h4>\n
\nThe post 10 tips you can use to transform your health appeared first on The Fitnessista.<\/p>\n","protected":false},"author":1,"featured_media":4014,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4012"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=4012"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4012\/revisions"}],"predecessor-version":[{"id":4020,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4012\/revisions\/4020"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/4014"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=4012"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=4012"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=4012"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}