Health & Fitness Archives - Page 7 of 39

October 31, 2024

Everything You Need To Know About Washing a Hat

Most of us hat-wearing men tend to treat our baseball caps like outerwear, which is to say that we throw them on when we leave the house, take them off when we get home, and pretty much just leave it at that. If your shirts, pants, and underwear get grimy or sweaty, you probably do the sensible thing and throw them in the washing machine—but when was the last time your well-worn hats were part of your laundry cycle? If you’re wondering how to wash a hat, we break it all down for you here—including how to wash a baseball hat, how to wash a hat by hand, how to wash a white hat, and how to wash a hat in the dishwasher, among other methods. (Hint: One of the methods is the best and most reliable).

What to Know About Washing a Hat

It’s a shame so many of us neglect our hat washing, because as most of us know all too well, hats get as dirty, blemished, and sweat-stained as any other clothing, if not more so. Wear a baseball cap on an especially sunny day, and that thing is going to be more damp than gym clothes when you get home. Wear a cap to the gym, and double the problem. Don’t even think about wearing a white baseball cap for more than five minutes at a time—I can tell you from experience that most of my once-sparkling white hats are now much closer to yellow.

But your favorite hats don’t need to get chucked into the trash just yet—not even if they’ve taken a turn for the worse and no longer look as crisp and as fresh as they did when you bought them. It turns out, there are many ways to clean your hat and revitalize them, so that even seriously gross caps can have another chance at life in your daily rotation. Here’s how to clean your hats and have them looking (nearly) as good as new again.

Men’s Journal aims to feature only the best products and services. We update when possible, but deals expire and prices can change. If you buy something via one of our links, we may earn a commission.

The Best Way: How to Wash a Hat by Hand

How to wash a white hat? The telltale yellow stains on a well-worn baseball cap need a vigorous hand wash.

Calum Marsh

The best and most reliable method, if you’re looking for how to wash a baseball hat, also turns out to be the most labor-intensive. Fill your sink or a bucket with lukewarm water and a small amount of gentle dish soap. (We suggest avoiding hand soap because it often contains moisturizer, which can further stain your hat.) Submerge the hat in the water, and take a microfiber cloth or toothbrush to the most obvious and deep-seated stains or blemishes. Gently rub with soap until these begin to dissipate, then submerge the hat again and leave it to soak for up to one hour.

How to wash a hat by hand: Remember, gentle dish soap only, never hand soap.

Calum Marsh

Gently rub with a microfiber cloth or toothbrush and soapy water.

Calum Marsh

Dunk your hat back in the soapy water for an hour to penetrate deeper stains.

Calum Marsh

Remove the hat from the water, spot-check again for any lingering stains, and then very gently squeeze the excess water from the fabric, making sure to avoid producing wrinkles or altering the shape of the brim. Place the hat on a dry surface, such as a bath towel. Fitted caps, trucker hats, and most snapbacks are sturdy enough to retain their shape at the end of this cleaning, but softer, less structured hats, like Dad caps, might need to have something placed inside during the drying process, to prevent collapsing. You don’t want to lose the shape or have the cap wind up wrinkled.

Even seriously gross caps can have another chance at life with hand washing.

Calum Marsh

Should You Wash a Hat in the Dishwasher?

You may remember hearing about this one from your mom, and it’s true, the dishwasher is a classic hat-cleaning hack. However, there are a few things you’ll want to watch out for if you choose to wash a hat in the dishwasher. First, make sure that the dishwasher is set to a low, gentle cycle, or speed wash, and make sure you don’t include a dishwasher tab or too much washing liquid. (Because the water is so hot, you probably don’t need to use any washing liquid at all—the water will do most of the work.) Be careful about how you place the hat on the rack, and avoid doing this if your hat is especially old, beaten up, or fragile—the intense heat and pressure of the water can potentially damage the fabric of your hat.

Should You Wash a Hat in the Washer/Dryer?

If you’ve tried to hand-wash your hat and have had no luck with either that or the dishwasher—or if your hat is in really bad shape and needs some seriously intensive cleaning—you can opt for the very last resort: using a washing machine. Needless to say, you’ll want to run the gentlest, shortest cycle available on the machine, and you’ll want to make sure the temperature is set to cold or set for whites (if it’s a white hat).

It’s critical that you take the hat out as soon as the cycle is finished and set the hat to dry on top of something to retain its shape—consider either stretching it out over a bowl or coffee can, or in a pinch, hanging it from a door handle to dry. And no matter what, avoid running the hat through the machine dryer—it may be tempting to have that hat come out warm and fuzzy, but the dryer will almost certainly knock your cap out of shape and have it looking wonky and weird at the end.

Amazon sells inexpensive hat washing “cages” to help retain the shape of the hat while in the washer. While they’re hardly perfect, these cages can go a long way toward helping a hat or baseball cap maintain its shape through a wash cycle.

Coopache Hat Washing Cage for Washing Machine (2-Pack)

The Weirdest Idea: The Shower

This sounds a bit nutty, but many people attest to the effectiveness of wearing your hat in the shower and washing it like you’re cleaning your head. It gets the hat clean and, because you’re wearing it, you won’t lose the shape of the cap. Fair warning, though, that if someone happens to see you doing this, you will likely look insane.

Airing out your hats after wearing them goes a long way toward helping them look their best.

Alex Rainer/Unsplash

Extra Tips for Washing a Hat

If you’re dealing with a white hat that’s been yellowed by sweat, consider using a Tide To-Go stick to spot-clean the marks.
If your hat is made of wool, try cooler water and even gentler cleaning, and squeeze out the excess water more carefully.
For ongoing maintenance, never overlook airing out your hats after wearing them rather than putting them right back into a drawer, closet, or cupboard. Sometimes a little air can go a long way to keep hats looking and smelling great over time.

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Author: Calum Marsh

October 31, 2024

How to Make Your Cologne Last Much, Much Longer

So you’ve found a cologne, or unisex fragrance, that you love. But after finding the right scent, you’ll probably wonder: How to make cologne last longer? Like, as long as you possibly can?

“I think Americans are a little less informed on the proper application of fragrance,” Matt Moore, co-owner of the Austin-based EastWest Bottlers, told Men’s Journal. “Big fragrances that are animalistic—musk-based, wood-based, or Oud-based—are typically going to have a much stronger wake or trail, where you walk by somebody or you leave an elevator and that scent is still there.” That trail is called sillage, a French word that translates to “wake.” “Most Americans do not want a strong sillage,” he continued. “They don’t want it to be overpowering, but they do want it to project. If I’m that close to you, you’re going to say, ‘Oh wow, what are you wearing?’ ”

Sahina Ibrahim, the founder of UK-based Nuhr Home, which specializes in Oud fragrances, adds: “Think of it this way: Europeans like to make a statement, while Americans are more about subtle whispers of scent. Oud is like the marathon runner of the fragrance world. It just keeps going and going. While floral and citrus scents are lovely, they’re more like sprinters, fading away sooner.”

Cologne vs. Eau de Parfum vs. Eau de Toilette

Fragrance concentrations also factor into how long a scent will last. Generally speaking, eau de parfum contains 15 to 20 percent perfume oil and lasts 5 to 8 hours. Eau de toilette has less oil—5 to 15 percent—and lasts 3 to 4 hours. Cologne, on the other hand, contains 2 to 4 percent perfume oil and only lasts two hours.

One of the key ways to boost concentration? Turn to alcohol-based fragrances. “They last longer and project better because alcohol helps distribute the scent,” Ibrahim said. “Alcohol-free fragrances are gentler on the skin but can be a bit shy. They won’t make quite the same grand entrance.” (So if you have easily irritated skin, you might want to pass up the alcohol.)

Now that you know the basics of how fragrances work, what are a few dos and don’ts?

*Fragrance concentration is determined by whether you’re using cologne, eau de parfum, or eau de toilette.*

Cristi Ursea/Unsplash

Dos and Don’ts: How to Make Cologne Last Longer

DO apply the fragrance after a shower

“I always tell people that you want to be clean,” Moore says. He also recommends applying a non-fragrant moisturizer. “Moisture is going to help that fragrance really project. If your skin is very, very dry, it’s almost like the body kind of absorbs it and the fragrance itself is just going to not give you that same projection.”

DO apply to multiple pulse points

“Pulse points are basically your body’s VIP areas for cologne,” Ibrahim said. “Behind the ears, wrists, inside the elbows, and behind the knees are perfect. The heat from these areas helps your scent radiate. Applying to your chest and neck works wonders, too, but let’s not overdo it. You don’t want to be the person everyone smells from a mile away.”

EastWest’s colognes don’t have an atomizer but instead use the splash method, which helps with the application.

But DON’T rub it in

“Sometimes people rub their wrists together, and that’s really going to change the formulation of the fragrance,” Moore says. “You’re actually starting to incorporate the oils of the skin into the fragrance, and we want the fragrance to almost sit on top.”

Ibrahim compares rubbing the wrists together to “shaking a soda can before opening it.” She says: “It crushes the top notes and messes with the scent.”

Moore recommends even wearing jewelry made of wood, stones, or something absorbent. “As you wear those throughout the day and as your body heats up depending on your activity, that will also help the scent project.”

DO spray the scent on your clothes

“It’s totally appropriate,” Moore says. “If you spray on your neck area and the next morning you put a T-shirt on, you get that beautiful recall of, ‘Wow, that’s a warm scent that I just absolutely love,’ and then you reapply and move forward.”

However, Ibrahim is split on applying scents to clothes. “Fragrance works best when it’s on the skin, where it can mingle with your natural oils and body heat,” she says. “Spraying it directly on clothes can sometimes alter the scent and potentially leave marks.” But walking into a scent cloud can work, too.

“If you love the idea of a scent cloud, go ahead and step into it,” she adds. “It’ll give you a lighter, more even application.”

DON’T store the fragrances in the bathroom—or your car

“The bathroom is usually going to be one of your worst places due to the fact that a lot of folks have brighter light [in the bathroom],” Moore notes. “You want to keep it out of sunlight. You also have a lot of humidity that’s varying by showering.”

“Fragrances are a bit like vampires—they hate sunlight,” Ibrahim adds. “Keep them in a cool, dark place, like a drawer or cupboard, away from heat or light.”

Moore suggests a slightly different place. “My father kept a bottle of Polo Green in his wardrobe, and we created a scent for my brand called Sportsman that comes in a green bottle,” he says. “The wardrobe itself is the perfect place to keep fragrances because it’s away from light, a lot of humidity, and temperature variances.”

But the worst place to keep your fragrance? Your vehicle. “Don’t leave your perfume in the car unless you fancy a melted fragrance bottle,” Ibrahim says.

DON’T overdo it

Whether you choose a heavier, Oud-based fragrance or something lighter, layering the scents provides projection. For instance, EastWest’s acclaimed Moonshine has notes of black pepper, and Moore recommends layering it with a black pepper-scented lotion.

But the most important tip concerns the application. “Don’t drench yourself in perfume,” Ibrahim says. “More isn’t always better. Sometimes less is more, especially when your scent is doing a great job on its own. Over-spraying is a common rookie move. It’s supposed to be an accent, not an alarm bell.”

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Author: Garin Pirnia

October 29, 2024

Ingredients To Avoid In Your Beauty Products

Interested in switching to safer products? In this post, I’m sharing ingredients to avoid in your beauty products and why it matters for overall health. If you’re interested in trying Oliveda, you can check out my link here and take our free skincare quiz here. You’ll get a free gift when you purchase two items from your quiz results.

I wanted to update this older post – especially since Beautycounter is gone now! – and share some ingredients that I’ve learned to avoid in personal care and beauty products. I’m always learning about new brands, trying out new products, and am so thankful that we have access to even more safer options now. Back when I was pregnant with Liv, the selection was pretty limited – I’m pumped that the clean beauty movement has grown so much!

I’ll be honest, my journey to switching to safer personal care, beauty, and skincare products began long after my health journey started. I’ve dedicated much of my life to fitness and eating well, but it wasn’t until I was pregnant with Liv that I learned what I put ON my body matters just as much as what I put IN my body.

Lack of Regulation

Unlike the food industry, the beauty industry is unfortunately highly unregulated. The last major law regulating this multi-billion dollar industry was passed in 1938 – that’s over 80 years ago! Since then, thousands of chemicals have been introduced and companies can get away with sneaking toxic and potentially harmful ingredients into their products. Asbestos in makeup!? Scary!

My journey of switching to safer products for myself and my family and been slow and steady. I am so grateful I linked arms with Beautycounter a few years ago because it was a source of education and resources (not to mention, the community aspect and prosperous leg of my business). Beautycounter is now gone, and I’ve replaced those products (and that income stream) by using Oliveda. While I loved Beautycounter, I feel like this was meant to be because I love the Oliveda products even more! It’s made a huge difference in my skin texture, my WTF lines, and since they’re based out of Europe, they’re subject to EU standards, which require safer ingredients than those allowed in the US.

As for regulating personal care products, the European Union is leading the way banning around 1,400 ingredients; Canada restricts around 600… and the United States, a measly 30! The FDA currently does not have authority to regulate what’s in our products, so it is really up to us individuals.

Once we know better, we can do better; by purchasing products with safer ingredients, we are voting with our dollar.

Ingredients To Avoid In Your Beauty Products

1. Parabens

Parabens are used in products with high water content, like shampoos, conditioners, cleansers, and moisturizers. In addition, parabens cause endocrine disruption, which means that they can affect the delicate balance of our hormones. They mimic estrogen in the body and can alter the expression of our genes. Read more about parabens here and why they shouldn’t be in cosmetics.

2. Phthalates

Phthalates not only have a link to cancer, they’ve also been shown to contribute to a variety of health issues, including behavioral issues, asthma, breast cancer, ADHD, neurological issues, birth defects, and fertility issues. Like many harmful ingredients in cosmetics and skincare, the effects can add up.

3. Fragrance

This is a trade secret in the industry and the term “fragrance” can be used to hide upwards of 200 chemical ingredients. Companies can easily hide known neurotoxins, carcinogens, allergens, and hormone disruptors by simply calling them “fragrance.”

4. Formaldehyde

Formaldehyde is a preservative and known carcinogen. It’s frequently used as an ingredient in a variety of cosmetic products like nail polish and eyelash glue. Like many things, it can have varying effects and responses, but can cause skin irritation, eye irritation, and respiratory issues.

Unfortunately, while formaldehyde is a well-known toxic ingredient, a lot of people aren’t aware that several lesser-known cosmetics ingredients can release formaldehyde. This means that you probably won’t see “formaldehyde” listed among the ingredients in a cosmetic product because it could be listed under a different name.

Bronopol, DMDM hydantoin, quaternium-15, diazolidinyl urea, and imidazolidinyl urea are “formaldehyde releasers” found in some cosmetics. Similarly, methylene glycol, an ingredient in some hair straightening products, is formed by the reaction of formaldehyde with water. You’ll want to avoid these preservatives whenever possible.

5. Oxybenzone

Oxybenzone isn’t just an ingredient that can be harmful to us, but is harmful to the earth and our precious ecosystems. Commonly used in sunscreen, oxybenzone contributes to coral bleaching and damages the DNA of coral reefs. Hawaii was the first the ban the use of this type of sunscreen.

6. Heavy Metals

Makeup often contains heavy metals like lead, mercury and zinc. They’re used in everything from lipsticks to eyeliners—and they’re what gives them that metallic sheen.

The risks associated with heavy metals include cancer, endocrine disorders, developmental delays and neurological disorders.

7. Talc

Talc, usually found in dusting powders as well as powder-based makeup like eyeshadows and blushes can be conceding if it contains asbestos! Safer alternatives include starch derived from corn, maize, arrowroot, tapioca, oats or baking soda.

8. Paraffins and Petrolatum

These are long-lasting byproducts of oil refining used to make gasoline and other petroleum products… and yes, they are likely hiding in your daily body lotion. Alternative names include petroleum jelly, paraffin oil, or mineral oil – they are often snuck into lotion because of their moisturizing properties. The main health risks of paraffins and petrolatum come from improper refining processes, which can also leave behind cancer-causing contaminants.

9. Resorcinol

This is an ingredient commonly found in hair dye. It can cause skin irritation, especially among people with sensitive skin. It has also been linked to immune system disfunction and thyroid disfunction.

Switch To Safer Products

Once I learned about some of the top offenders and ingredients to steer away from, it made it easier when picking out anything from shampoo and body lotion to toothpaste, deodorant and even my makeup. If I’m ever in question, I use the Environmental Working Group’s Skin Deep Database and Healthy Living App to scan products for their safety ranking.

It’s also why I choose Oliveda for a majority of my skincare; I can trust the products because of the company’s rigorous screening processes, testing, and ingredient sourcing and regulation.

Like with all aspects of wellbeing, I don’t strive for perfection — but progress. The small changes really do add up over time. So I don’t think it’s realistic to completely empty out your drawers and cabinets to replace everything in one fell swoop. Instead, I’ll wait until I run out of something and use that opportunity to replace it with a safer option.

If you’re interested in making safer swaps with your products, you can check out our skincare quiz here! You’ll receive personalized recommendations and if you purchase two products from your results, you’ll receive a free gift.

xo,
Gina

10.25 Friday Faves

Hi friends! Happy Friday! What are you up to this weekend? We’re heading out on a Disney cruise with the crew! I’ll definitely report back with the adventures but we’re going straight from Orlando fun to the cruise ship. This is Disney cruise #5 (our last one is here) and we’re definitely not stopping anytime soon.

I also had an amaaazing time at the Reimagining Health Summit. I’ll have a full recap up next week, but it was so amazing to meet Dr. Cabral and members of the EquiLife team, connect with fellow IHPs, learn from the incredible speakers, and also spend some time with my business bestie Giselle.

(with the Mind Pump guys!)

(blazer is Veronica Beard // skirt is here and bodysuit is here)

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.

10.4 Friday Faves

Fashion + beauty + random:

These flats. I was looking for classic everyday flats and ordered these ones. They fit true to size and was zero break-in time. They’re comfy straight out of the box.

If you’re looking to switch from polyester underwear to organic cotton, I just ordered a bunch of these. They’re organic cotton and on super sale.

F59 is back in stock but grab this botox in a bottle before it’s sold out again!

Read, watch, listen:

If you’re looking for something a little different for historical fiction, I finished this on the plane and it was wonderful. Intriguing, witty, an entertwining modern and past plotline, and I loved the writing. I’ve been looking for another quick, engrossing read, so if you have any recs, please lmk in the comments!

In case you needed some new lunch ideas.

Fitness, health, life, and good eats:

Pilates with Giselle at Club Pilates in Orlando. It was the perfect way to move our bodies before all of the events and activities.

The Thankful sammie, from Dedicated, a gf bakery and cafe in Tucson. This had chicken (I asked for chicken instead of turkey), stuffing, cranberry relish, and cranberry aioli. ALL gf and so, so satisfying. I’m going back for another one.

The Pilot’s birthday was yesterday, so even though I was here at the conference, he took the girls to Animal Kingdom with some friends who are also doing the cruise with us. He had birthday lunch at Tusker House (a fun character dining experience) and dinner at Rainforest Cafe, where my SIL and niece were able to join. They’re here for the cruise, too — it’s a giant party 🙂

(Liv said Daisy was rizzing the Pilot haha)

P’s birthday is tomorrow – I can’t believe she’ll be 9! – and we’re surprising her with an excursion. I think she’ll love it.

We celebrated both birthdays with the fam last weekend before our trip. It was low-key and perfect with pizza, cake, we set up the jumping castle and just enjoyed time with the familia.

Have a happy weekend and I’ll see ya soon.

Thank you so much for stopping by the blog today!

xoxo

Gina

The post 10.25 Friday Faves appeared first on The Fitnessista.

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Author: Fitnessista

October 24, 2024

Gluten-Free Thanksgiving Menu

Sharing a full Thanksgiving menu that’s entirely gluten-free! Check out the details below.

Hi friends! How’s the week going? I hope you’re having a great one so far. I’m here cranking through work, really, really looking forward to Thanksgiving next month – my favorite holiday!

Thanksgiving is almost always celebrated with an elaborate spread of food, desserts, and drinks, but many traditional Thanksgiving dishes, such as gravy, stuffing, mashed potatoes, pumpkin pie, etc. may contain gluten. If members of your family (or you!) are gluten-free or have gluten intolerances, planning a gluten-free Thanksgiving meal can seem daunting. Worry not! There are plenty of gluten-free Thanksgiving recipes you can prepare, and yes, they are just as good as traditional Thanksgiving foods! Today, I’m sharing a gluten-free Thanksgiving menu (including gluten-free Thanksgiving side dishes and my favorite Thanksgiving dessert) to help you prepare a spread everyone can enjoy!

*Note: If any family members are Celiac, please be extra mindful of cross-contamination.

Here is a round-up of delicious recipes you can enjoy as part of your Thanksgiving dinner. All of these are gluten-free, and many of them are vegan, too!

Gluten-Free Thanksgiving Menu

The Best Thanksgiving Turkey In All The Land

The turkey is the star of the show, and while cooking a whole turkey, a.k.a. the star of the Thanksgiving table, can seem daunting, it’s actually super easy with this foolproof brine recipe that makes the turkey super moist and delicious!!

The Easiest Turkey Gravy

This recipe is not designed to be gluten-free, but swap out the flour for your favorite gluten-free flour and voila! I love Bob’s Red Mill 1:1 baking blend.

Sweet Potato Casserole

Forget the marshmallows (don’t throw anything at me)! I prefer a crumble-esque topping! This gluten-free Thanksgiving side dish uses oats. Just make sure you use certified gluten-free oats.

Pulled BBQ Chicken Deviled Eggs

I don’t know what it is about deviled eggs, but they disappear so quickly at every holiday gathering. They’re the perfect quick bite, and these naturally gluten-free bbq ones have a fun southern twist. You can easily keep them dairy-free too, if you want or need to. Check out the recipe here!

Make-Ahead Vegan Green Bean Casserole

This gluten-free green bean casserole is SO much better using fresh ingredients instead of canned soups, and I love that you can make it a day or two ahead and pop it in the oven before the feast. Just make sure to use gluten-free flour and make sure the gluten-free crispy onions. They have them at Sprout’s and Whole Foods.

Green Beans With Almonds, Goat Cheese and Cranberries

This is a great recipe if you want to switch things up and step away from traditional green bean casserole. It’s vibrant and fresh, with a tiny bit of sweetness from the cranberries.

Honey-Dijon Roasted Root Vegetables

I love using the different colored carrots for this one. It’s a little tangy, a little sweet, and a lovely way to add more veggies to your Thanksgiving spread. The recipe is here.

Gluten-Free Stuffing

This gluten-free stuffing is simple, flavorful, customizable, and doesn’t use a million ingredients. I like to change up the stuffing a bit each year; sometimes I’ll add sausage and other times I use cranberries or try a different type of bread. I’ve made gluten-free stuffing for quite a few years and it always tastes amazing. No one can tell it’s gluten-free!

Bourbon Chocolate Pecan Pie

Omgggg you guys. This pie is incredible. It’s impressive, tastes ridiculous, and the only swaps you need to make are to use a pre-made gluten-free pie crust, and gluten-free flour blend. Trust me, everyone will be asking you for the recipe!

If you’re more of a cake person, check out this pumpkin dump cake recipe.

Silky Sweet Potato Pie

This pie has a gluten-free crust and is lower in sugar than many of the pie recipes out there. I haven’t tried this one, but I’m adding it to our Christmas/winter menu!

So, tell me, friends: what’s on your Thanksgiving menu this year? Do you do the cooking, or just bring a side/dessert? Please shout out any tried and true favorites in the comments section!
xo

Try this gluten free turkey meatloaf, this recipe for banana pumpkin muffins (use the same recipe and try gluten-free pumpkin bread!), this amazing pumpkin pie mousse, and this healthy egg bites recipe.

The post Gluten-Free Thanksgiving Menu appeared first on The Fitnessista.

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Author: Fitnessista

October 23, 2024

Flourless Pumpkin Chocolate Chip Bars

Re-sharing this post because it’s a yearly staple for us and I know so many of you love them, too!! These flourless pumpkin chocolate chip bars are SO good and I usually have all of the ingredients for this healthy fall dessert on hand and ready to go.

Let the avalanche of all things pumpkin continue.

Flourless pumpkin chocolate chip bars! a holiday treat that's secretly packed with nutrition and under 200 calories per serving

I feel like this year, a lot of people are playing it cool when it comes to pumpkin. You know, trying not to act *too* excited about its arrival. (Also it could totally be the fact that many of us are still experiencing true summer weather.) And then, there are people like me who have already enjoyed many PSLs, and upon seeing the shelf of pumpkin-filled cans at Trader Joe’s, I did the slow-mo run to them, arms wide open, and a creepy smile on my face.

A closeup of pumpkin chocolate chip bars for your fall dessert

I just can’t help myself.

While the Pilot doesn’t go crazy for pumpkin at all, I gave birth to two pumpkin-obsessed little friends, who share my enthusiasm for this festive gourd.

Flourless Pumpkin Chocolate Chip Bars

This afternoon, I decided to embark on my first pumpkin baking adventure of the season, with chocolate chip pumpkin bars. It was a twist on my beloved flourless blueberry breakfast bake (recipe is in the book!), and uses creamy almond butter and egg as the base. The result: a dense, buttery, perfectly spiced, and sweet healthy pumpkin dessert or snack. It’s also amazing in the morning with some butter and a side of scrambled eggs.

Flourless pumpkin chocolate chip bars made with almond butter for a protein and nutrient packed fall dessert

Here’s this healthy pumpkin recipe if you’d like to give it a try!

Flourless pumpkin chocolate chip bars are a fall treat packed with nutrients

and a video!

Flourless pumpkin chocolate chip bars

Print Recipe

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5 from 1 review

A festive and delicious dessert or snack option for the fall season! No flour, grains or refined sugar.

Prep Time: 10
Total Time: 10 minutes
Yield: 8

Ingredients

1/2 cup creamy almond butter
1 egg
1/2 cup pure pumpkin puree
1 tablespoon coconut sugar (or brown sugar)
1 teaspoon vanilla
3/4 teaspoon pumpkin pie spice
1/4 teaspoon baking soda
Pinch of sea salt
1/2 cup chocolate chips

Cook Mode

Prevent your screen from going dark

Instructions

1. Preheat the oven to 350 and spray a 9-inch baking dish with nonstick spray or grease with coconut oil.
2. In a large bowl, use a fork to whisk the almond butter until fluffy. Add the egg and mix well.
3. Stir in the pumpkin and remaining ingredients, gently folding in the chocolate chips.
4. Pour into your prepared baking dish and bake for 20-25 minutes, until slightly golden and set. Allow to cool completely before storing covered in the fridge.

Nutrition stats are here.

xoxo

Gina

Something to talk about: Pumpkin fanatic: yes or not so much?! What’s your favorite fall dessert recipe?

The post Flourless Pumpkin Chocolate Chip Bars appeared first on The Fitnessista.

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Author: Fitnessista

October 22, 2024

why I wear wired headphones

Hi friends! I hope you’re having a wonderful week. I’m headed to Orlando for back-to-back adventures and will be sure to report back! Check out my IG stories for all the fun.

For today’s post, I wanted to chat a bit about headphones.

Here I am with my wired headphones, years after the bluetooth options arrived on the scene.

In college, I had a bluetooth earpiece (along with everyone else who thought they were cool lol) and used it constantly. I couldn’t help but wonder if it was bad for my brain, and decided to eventually stop using it. I’ve always been wary about phones and bluetooth close to my head, but for convenience, I used Bose sport headphones for years. (I loved these things!!) Over time, I’ve learned more about EMFs and decided to make the swap back to wired headphones a couple of years ago.

why I wear wired headphones

The Wired vs. Wireless Debate

Wireless headphones, like Air Pods, have become extremely popular, but wired headphones still have a strong following. I feel like as people have become more health conscious, they’ve gravitated back to wired headphones. Maybe they’re returning back to wired headphones after using wireless, maybe they delight in being old school, or maybe they stick with wired for some of the reasons below.

Better Sound Quality

Wireless headphones tend to produce more consistent audio, without interface or drops.

It also seems like many musicians, sound engineers, and those who value audio quality tend to prefer wired headphones.

No Need to Charge

One of the nicest things about wired headphones is the battery-free convenience. You never have to worry about charging them.

They’re also perfect for long use since you don’t have to take breaks to recharge.

These are also a lower stress option because you don’t have to worry about the headphones dying mid-use, especially during workuots, calls, or long trips..

More Reliable Connection

Wired headphones are also more reliable since you don’t have to worry about signal drops or interference that can occur with Bluetooth. They connect instantly without pairing or connection issues; simply plug them in and you’re good to go.

They’re also compatible with multiple devices and you don’t have to worry about connectivity issues.

Health and EMF Concerns

Wireless headphones emit electromagnetic fields (EMFs), which some people prefer to avoid. The more I learn about EMFs, the more I prefer to minimize exposure as much as possible. I tend to be more sensitive to these things, and it was even worse when I was in the depths of my healing journey.

Wired headphones eliminate the close proximity to Bluetooth signals, which is another peace of mind for EMF exposure. This is an interesting article.

With long-term use, it’s less of a worry for those who are seeking to limit radiation exposure. (And if you’re one of those people who is like, “They’re not that bad. They’re within the safe limits,” live your life. I’m trying to limit my own explosure and exposure for the kids.)

Durability and Longevity

Battery-powered heaphones degrade over time and also less resistance to wear and tear. They also seem to have less technical issues. Wired headphones are cheaper to replace if anything goes awry.

Cost-Effective

Wired headphones are more afforable than wireless headphones, and there’s no need to constantly upgrade. Once you own the fact that you’re rolling old school, there’s zero pressure to be constantly upgrading your headphones. You also aren’t paying for extra features you don’t need, like Bluetooth or wireless charging.

Why I Chose Wired Headphones

For myself, I’m happy I went back to the wired headphones and don’t have to worry about EMF exposure. I use the classic Apple wired headphones with my phone, and love Bose wired headphones for my computer.

I haven’t been lifting at the gym in quite a while, so I typically take a class (where music is blasting on the speakers), or work out at home to my speaker. For walks with Maisey, I put my phone in this EMF-blocking fanny pack (one of my favorite things!). It’s also been helpful for travel because I don’t have to worry about my headphones dying, and also don’t have to fret that my Bluetooth hasn’t connected while I’m blasting Broadway showtunes on the plane lol.

Wired Headphones Aren’t Going Anywhere

I’m curious to hear what you guys think about this one. Do you use wired headphones, wireless, or no headphones??

Gina

If you’re concerned about EMF exposure, check out the Somavedic and my review here.

The post why I wear wired headphones appeared first on The Fitnessista.

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Author: Fitnessista

October 1, 2024

I’m a Personal Trainer. This Is the Best 4-Week Weight-Loss Workout Plan

When most people start a weight-loss journey, they think they need to do cardio ad nauseam—start running and hit the elliptical. Others go the extreme and jump into absurd workout programs requiring tons of specialized equipment or instruction, only to give up weeks later because it’s not sustainable Don’t get us wrong, cardio and lifting weights are essential pieces in a weight-loss workout plan. But the key to losing weight is sticking to a routine and following a well-thought-out diet that’s manageable day in and day out.

Losing weight fast shouldn’t be complicated or overly challenging. That’s why we’ve created a four-week weight-loss workout plan you can do pretty much anywhere—indoors or out, at home or in the gym, on a track or in your driveway—with only minimal equipment.

Best Weight-Loss Exercise Plan

How It Works

This weight-loss fitness program involves both strength training and running, but the emphasis here is on time-efficient workouts—anywhere between 30 and 60 minutes—that increasingly get more difficult. This is a workout plan to lose weight, so rest assured these routines will boost your metabolism and, when combined with improved nutrition, help you lose drop unwanted pounds. Plus, you’ll improve strength, mobility, stability, and overall endurance along the way. If you’ve ever wondered how to lose belly fat fast, this workout to lose weight plan is the perfect place to get started.

We’ll begin each of the four weekly sessions with five minutes of movement pre to better mimic the movements of everyday life, improve flexibility and mobility, and reduce the risk of injury. Of course, this will also serve as a warmup for the coming workout.

Directions

The workouts remain consistent throughout the four weeks, but you’ll increase the degree of difficulty by adding sets, reps, distance, time, or a combination of all four. You should work out four days a week (ideally Monday, Tuesday, Thursday, and Friday) and designate Wednesday as your active recovery.

Keep your weekends free. However, any weight-loss program should encompass healthy eating, minimal or no alcohol, and an active weekend lifestyle of sports and outdoor activities that will complement your work during the week.

Weight-Loss Workout Plan Week 1: 30 Minutes or Less

Monday : Interval Run

Warmup

View the 6 images of this gallery on the
original article

Cobra x 10 reps
Knee Hug x 10 reps each side
Inverted Hamstring x 10 reps each side
Lateral Lunge x 10 reps each side
Plank x 30 sec.
Side Plank x 30 sec. each side

Workout

Start by walking or lightly jogging for 1 minute.
Then perform the following: 3 minutes of running (80 percent effort), 3 minutes jogging/walking, 2 minutes running, 2 minutes jogging/walking, and 3 minutes running.
End the session by walking or lightly jogging for 1 minute to cool down.

Tuesday: Strength Session

Warmup

View the 6 images of this gallery on the
original article

Cat/Cow Stretch x 10 reps
Glute Bridge x 10 reps
Lateral Lunge x 10 reps each side
Backward Lunge x 10 reps each side
Butt Kicks x 10 reps
Knee Hug x 10 reps

Workout

1. Alternating Dumbbell Bench Press

How to Do It

Sit at the end of a flat bench with two dumbbells resting on top of your thighs, to start.
‘Kick’ your knees up to help guide the weights over your chest as you lie back, palms facing out.
Keeping one arm locked out, lower the other dumbbell, bending your arm to 45 degrees so the bell touches the outside of your shoulder.
Pause briefly, then push it back up.
Repeat on the other side, alternating on each rep.
Complete 2 x 10 reps each side.

2. Lat Pulldown

How to Do It

Sit at a lat pulldown station or cable machine fixed with a straight bar, to start.
Grab the bar with an overhand grip a little wider than shoulder-width apart, arms extended straight.
Draw your shoulder blades down and back, then pull your elbows toward your sides as you bring the bar to the top of your chest.
Pause briefly, then reverse the motion to return the bar. Move slow and controlled without using momentum.
Complete 2 x 10 reps.

3. Dumbbell Split Squat

Dumbbell split squats

James Michelfelder

How to Do It

Place one foot about three feet in front of the other with toes facing forward and dumbbells in either hand, to start.
Pull your shoulders back and keep your chest up as you lower your back knee one inch above the ground.
Make sure you don’t lean forward too far—think about maintaining a “proud chest” as you rise up.
Push through your front heel and straighten your back leg to come back up to the start position.
Repeat all reps on one leg, then repeat on the other.
Complete 2 x 10 reps each side.

4. Dumbbell Skull Crushers

How to Do It

Sit at the end of a flat bench with two dumbbells resting on top of your thighs, to start.
‘Kick’ your knees up to help guide the weights over your chest as you lie back, palms facing each other.
While keeping your shoulders stable, slowly bend at the elbows, bringing the weights down past your head. Keep elbows pointing straight ahead as you lower the weight. Hold in this bottom position for a count of two.
Straighten your elbows, pushing the weight back to the overhead starting position. Be sure to keep your arms perpendicular to your body and only extend your elbows.
Complete 2 x 10 reps.

5. Dumbbell Farmer’s Carry

How to Do It

Stand tall with a weight in each hand, to start.
Maintain a tall chest, retract shoulder blades, and keep weights from resting on thighs.
Walk forward, using choppy, heel-to-toe steps. Ensure that your head is facing forward and your posture is rigid.
Perform 2 x 25 yards.

6. Pullup

How to Do It

Grasp a pullup bar with an overhand grip set shoulder-width apart, to start.
Retract your shoulder blades down and engage your lats.
Pull your body up by driving your elbows down. Pause when your head is over the bar.
Lower with control to the dead hang position.
Complete 2 x 5 reps (or as many reps as you can).

Wednesday: Rest Day

Active recovery

Spend 15 minutes on a foam roller. Swim, paddleboard, or play your favorite sport.

Thursday: Strength & Endurance

Warmup

Cobra x 10 reps
Knee Hug x 10 reps each side
Inverted Hamstring x 10 reps each side
Lateral Lunge x 10 reps each side
Plank x 30 sec.
Side Plank x 30 sec. each side

Workout

Set a time for 30 minutes and complete as many rounds as possible in this sequence:

400-meter run
12 squats
12 walking lunges each side

Friday: Strength & Conditioning

Warmup

Cat/Cow Stretch x 10 reps
Glute Bridge x 10 reps
Lateral Lunge x 10 reps each side
Backward Lunge x 10 reps each side
Butt Kicks x 10 reps
Knee Hug x 10 reps

Workout

1. Pullup

How to Do It

Grasp a pullup bar with an overhand grip set shoulder-width apart, to start.
Retract your shoulder blades down and engage your lats.
Pull your body up by driving your elbows down. Pause when your head is over the bar.
Lower with control to the dead hang position.
Perform 3 x 5 reps (or as many reps as you can).

2. Pushup Progression

Pushups can help to build your upper body.

James Michelfelder

How to Do It

Get into a pushup position with your hands in a diamond position under your chest and your elbows tight to your sides, to start.
Your entire body should be straight, core braced.
Lower your body, keeping your elbows tucked near your torso and head neutral, until your chest is almost touching the floor.
Fire your chest and triceps to push through the floor and raise your body back to the start position.
On the next set, complete wide pushups, hands positioned outside shoulder-width apart. On the final set, perform standard pushups, hands shoulder-width apart.
Complete 1 x 4 reps diamond pushups, 1 x 4 reps standard pushups, and 1 x 4 reps wide pushups.

3. Burpee

Burpees are a full body exercise that build strength, mobility, and can help you burn calories.

Beth Bischoff

How to Do It

Stand with feet at shoulder-width apart, to start.
Keep your back straight as you squat down and place your hands on the floor.
Brace your weight and jump back into a pushup position.
Keep your core tight as you hold the pushup, drop your belly to the floor, or perform an actual pushup, then jump your feet to your hands and stand back up.
Immediately jump up as high as you can with your hands overhead and hips extended.
Perform 3 x 10 reps.

4. Mountain Climber

How to Do It

Assume a high plank position on the floor or place hands on a medicine ball to increase the challenge, to start.
Drive one knee at a time toward your chest, focusing on speed.
Alternate on each rep.
Complete 3 x 10 reps.

5. V-Up

How to Do It

Lie on your back on the floor with both arms extended by your head, to start.
Brace your abs and sit all the way up, simultaneously raising your legs and reaching for your toes.
Your body should form a V shape at the top.
Complete 3 x 10 reps.