Category: Fitness

Now Foods $250 Giveaway! [2020 Days of Giveaways]

December 21, 2020 –

Welcome to day ONE of my 3 days of giveaways for 2020!!

Incase you missed it, I did an IGTV video on Instagram explaining all of the amazing companies and small businesses that we are highlighting during these 3 days!

Each year you guys know how much I LOVE doing these. With 2020 being…..2020……it’s a little smaller this year but so amazing nonetheless.

Day one is a $250 shopping spree from my friends at NOW Foods!!

If you’re a follower of my new Podcast (True To You Chats) we just did an amazing episode with Sports Category Manager, my guy Bryan, from NOW foods.

We chatted all about the beauty of supplements being an ADDITION to your already strong base of nutrition, fitness, sleep, stress, and hydration.

I also did a LIVE workout last Thursday with NOW that you can find on Instagram if you’re looking for a FULL body day!

You all know how much I love NOW FOODS and how honored I am to be a part of their family.

They truly have EVERYTHING you need from their sports products like protein powders to probiotics to skincare, food, baking needs, cooking oils, & more!

Between Corey & I, we use protein powder, chia seeds, probiotics, spirulina, & flax. I also am on a new protocol (I’ll chat more about this journey soon) where I’m on a magnesium, omega 3, vitamin D, & digestive enzymes.

My sister-in-law is a huge fan of their Charcoal Face Cleanser and my brother loves their beard oil.

My parents use their collagen and MCT oil in their morning hot beverages and my mom always loves the ginger dices in her oats (as do I!).

Tons of my clients have jumped on the NOW Foods train after they hear me talk about how much I love and trust their products…and only preach about things that I truly love and use myself.

You all know I spend a few days out of the year at the NOW HQ where we get to see a full factory tour to see how much LOVE and trust goes into their manufacturing process.

You truly get IN THE BOTTLE what is ON THE LABEL! You’d be surprised with other companies that this isn’t always the case.

Enter BELOW and make sure to follow all of the prompts for EXTRA entries!! Also, head over to Instagram to tag friends for extra entries!! :] Thank you, NOW Foods!

Be true to you,

xo Kasey

 

 

a Rafflecopter giveaway

 

 

 

 

Images by Emily Rose Photography & @the.photographygirls

You’ve made it to the FINAL week of our Summer Shape Up Challenge and that’s something to celebrate! Whether you’ve crushed every single workout or missed a few along the way, this is your moment to finish strong, feel proud, and give it your all.

Here are 5 tips to help you make the most of Week 6:

1. Reflect on Your Progress

Before you dive into the final push, take a minute to look back at how far you’ve come. Maybe you’ve built a consistent workout habit, improved your endurance, or made healthier food choices. These wins matter, so celebrate them! Recognizing progress boosts motivation and reminds you why you started in the first place.

2. Plan Your Week

A little planning goes a long way. Schedule what time you are going to do your workouts as if they were appointments. Because you wouldn’t skip an appointment or meeting if you are too tired, not in the mood, etc.

Get your grocery shopping done and meal prep your Hot Body Meal Plan recipes. Knowing exactly what you’ll have each day takes away the guesswork and makes it easier to stick to your goals.

3. Keep Your Energy Up

This is the week to fuel your body with the good stuff. Nutrient-packed meals, plenty of water, and quality sleep. When your body feels its best, it’s easier to push through those last workouts and finish strong. Bonus: don’t skip stretching or foam rolling, they’re key for recovery.

And if you need a little pick me up to get through the day and get your workouts done. Have some Pep Rally before you decide to skip your workout. 

4. LSF Community

The LSF community is full of women who are right there with you, working toward the same goal. Share your wins, post your sweaty selfies, and encourage each other more in this final week than ever before. You never know who might need some extra encouragement and motivation. 

5. Visualize Your Finish Line

Picture yourself at the end of SSU, proud, strong, confident, accomplished. Hold onto that vision every time you feel like skipping a workout or reaching for an unplanned snack. This is your chance to prove to yourself that you can follow through.

And don’t forget to take your after pictures at the end of the week to see your progress + submit for your chance to win our 2k Grand Prize!

You’ve Got This

Week 6 isn’t about perfection, it’s about showing up and doing your best. So take a deep breath, trust the work you’ve put in these last few weeks and let’s make this final week your STRONGEST yet.

If you’re passionate about health and helping others thrive, but you’re not interested in spending years in medical school, you’re not alone. More people than ever are stepping into meaningful, impactful wellness careers that don’t require an MD, RN, or NP after your name. 

The wellness industry is booming. As people seek out holistic, preventive, and sustainable ways to feel better, they’re turning to professionals who can guide them in lifestyle changes, movement, nutrition, and mindset. And the best part? Many of these rewarding careers are accessible with the right certifications, training, and entrepreneurial drive, with no white coat required. 

If you’re wondering how to turn your love for health into a career that helps others while giving you freedom and purpose, this article is a great place to start. Below are 10 dynamic wellness careers you can start without a medical degree, including what each one entails, what day-to-day life looks like, and how to get started. 

Health Coach 

The rise of the health coach reflects a shift in how people want to be supported on their wellness journeys. Rather than just prescriptions, they’re looking for people who will listen, motivate, and guide them toward lasting lifestyle changes. 

Health coaches work with clients to address nutrition, stress, sleep, fitness, and overall well-being. They help people identify what’s holding them back and build habits that stick. Coaching isn’t about giving medical advice; it’s about empowering individuals to make their own informed choices. 

How to become a health coach starts with education. A comprehensive health coach certification, like the one offered by AFPA, equips you with the science of behavior change, coaching techniques, communication skills, and a solid understanding of holistic wellness.  Plus, it sets you on the path to becoming a board-certified coach. 

Health coach jobs span private practice, wellness apps, corporate wellness programs, healthcare organizations, and more. Many professionals now offer remote health coach jobs that allow them to work from anywhere. This path is filled with purpose and potential. 

Nutrition Coach 

Nutrition affects every aspect of health, yet most people struggle to navigate the overwhelming amount of information out there. That’s where nutrition coaches step in. These professionals help clients make health-promoting food choices. 

Unlike registered dietitians, who provide medical nutrition therapy, nutrition coaches focus on lifestyle and behavior. They work with individuals to improve energy, manage weight, reduce cravings, or support athletic performance. 

Wondering how to become a nutrition coach? The journey typically starts with a nutrition coach certification, which trains you in the fundamentals of nutrition science, behavior change, and client support.  

Wondering what a career as a nutrition coach is like? A career as a certified nutrition coach can be highly flexible. Many professionals run online coaching businesses or offer hybrid services that include in-person and remote sessions. Some build group programs or educational content. 

The demand for certified nutrition coach jobs continues to grow, and many are curious about the potential. Depending on your client base and service structure, your nutrition coach salary can vary, but it often scales with experience and niche. A certified nutrition coach salary may be just the beginning. Many coaches also develop courses, write books, or launch membership programs to expand their income streams. 

Corporate Wellness Coach 

Companies are beginning to understand that programs which support employee health are not just a nice-to-have. They’re essential for productivity, retention, and company culture. As a result, many companies will employ a corporate wellness coach. In fact, the global corporate wellness industry is expected to grow 6.9% between 2025 & 2035.

These professionals work with organizations to implement programs that support employee well-being, like stress-reduction workshops, fitness challenges, or team wellness initiatives. Some also offer private coaching for employees looking to improve their physical or mental health. 

Most people enter this field after gaining experience in coaching or personal training and earning additional credentials in wellness. A corporate health and wellness coaching role may require a deep understanding of organizational dynamics, as well as people skills and program design experience. 

There are a growing number of corporate wellness coach jobs, many of which are part-time or contractual. Salaries vary depending on the size of the organization and your level of involvement. The average corporate wellness coach salary can range from project-based fees to six-figure opportunities for those managing large-scale programs or consulting across multiple businesses. 

Wellness Program Designer for Schools or Communities 

Wellness isn’t just an individual effort; it’s also a community one. If your goal is to create systemic change, designing health and wellness programs for schools or neighborhoods can be incredibly rewarding. This role involves developing initiatives that promote healthy behaviors at scale. You might build fitness classes for kids, lead workshops on emotional regulation, or organize cooking classes for low-income families. The goal is to improve health outcomes by making wellness more accessible and inclusive. 

While this path may not always have a clear job title, roles like community wellness coordinator or health program specialist often fall under this umbrella. They can be found in nonprofit organizations, public health departments, and schools. 

Salary depends on the sector and state, but the work is deeply impactful. 

Wellness Podcaster 

If you love to communicate, educate, and inspire, podcasting is a creative way to make your mark on the wellness world. The best part? You don’t need a fancy studio or a broadcasting degree to get started…just a mic, a mission, and a message. 

Wellness podcasts come in many forms: interviews with experts, deep dives into health trends, personal storytelling, or practical tips and tricks. Whether you’re launching a health and wellness podcast to complement your coaching business or building a standalone show, podcasting can allow you to reach thousands of listeners and beyond. 

Monetization can come through sponsorships, paid memberships, digital products, or affiliate marketing. And beyond income, it helps establish your credibility, build your brand, and connect with an engaged audience. 

If you’re a great communicator and love exploring big ideas, podcasting could be a fun and unique entry into the wellness space. 

Wellness Product or CPG Entrepreneur 

Do you have an idea for a clean-label snack, an adaptogenic drink, or a plant-based skincare line? Welcome to the world of the CPG entrepreneur, where wellness meets product innovation. 

Building a consumer packaged goods (CPG) brand takes more than a good idea. It requires an understanding of your market, a strong brand story, and the grit to bring your product to life. You might start by selling at local markets, growing an Instagram audience, or launching a direct-to-consumer store online. 

Many CPG entrepreneurs in wellness begin by solving a problem they’ve experienced themselves. Maybe they wanted a pre-workout with fewer ingredients or a collagen product that aligned with their values. From there, they researched, tested, and built their business from the ground up. Erika Peterson, co-founder of Clean Simple Eats, is an example of an AFPA wellness graduate who has built a massive business selling protein powders, supplements, and more. 

This is one of the more complex paths on the list, but it’s still possible. If you’re entrepreneurial by nature and want to bring something new into the wellness space, this could be your path. Or maybe you’d be more interested in joining a team that is already developing or promoting a product you really believe in. 

Personal Trainer 

Few careers offer the immediate impact and flexibility of becoming a personal trainer. If you love movement, motivation, and transformation, this is a direct and fulfilling way to help others build strength, confidence, and resilience. 

Personal trainers work in gyms, studios, private homes, and online. Some specialize in strength training, while others focus on corrective exercise, mobility, or athletic conditioning. Many professionals now work as online personal trainers, offering video-based sessions or customized programming through apps and other platforms. 

Getting started usually involves earning a personal trainer certification, which covers exercise science, programming, client assessments, and safety. Once certified, you can explore various niches. 

If you’re wondering how to become a personal trainer, it might be more accessible than you think. Programs like those offered by AFPA allow you to learn at your own pace, on your schedule. The average personal trainer salary varies widely depending on location, niche, and experience, but the freedom to design your career is one of its biggest draws. Whether you’re looking for personal training jobs at a gym or want to go solo, the possibilities are endless. 

Pre/Postnatal Fitness or Wellness Specialist 

Supporting people through pregnancy and postpartum recovery is one of the most rewarding paths in wellness. A prenatal fitness specialist ensures exercise is safe and effective during pregnancy, while a postnatal fitness specialist helps mothers regain strength and mobility. Many practitioners in this space do both. 

With a pre and postnatal fitness online certification, you’ll learn how to adapt movement for the physiological and psychological changes of pregnancy and recovery.  AFPA’s certification, developed in partnership with ProNatal Fitness®, is evidence-based and designed for real-world application. 

This career is ideal for those who are passionate about serving this specific client base. Whether you’re teaching group classes, offering online coaching, or leading educational workshops, your knowledge and support can make a life-changing difference. 

Online Wellness Entrepreneur 

If flexibility, creativity, and impact are your top values, building a digital wellness business might be your dream path. Online-based wellness entrepreneurs are people who create coaching programs, digital products, webinars, and online communities that help people improve their health from anywhere in the world. 

This career requires more than just wellness knowledge—you’ll also need marketing skills, a content strategy, and a willingness to keep learning. Many entrepreneurs start with a certification in coaching or fitness and then use digital tools like email automation, course platforms, and social media to start building an audience. 

There’s no one way to do this work. You might build a membership community, lead group coaching sessions, sell eBooks, or host wellness retreats. What makes this path exciting is the scalability: you’re not limited by location or time, and your business can grow as your audience does. This path gives you the autonomy to shape your own vision of success. 

Yoga Instructor 

Last but certainly not least, yoga instruction is one of the most impactful and versatile wellness careers you can pursue without a medical degree. As a yoga instructor, you’ll guide students through poses, breathing techniques, and mindfulness practices that promote strength, mobility, and mental health. According to Yoga Alliance, about 10% of the US population practices yoga. 

Becoming certified typically involves completing a yoga instructor certification course. Many professionals pursue a 200-hour certification and later add specialties like trauma-informed yoga, prenatal yoga, or yoga therapy. If you’re wondering how to become a yoga instructor online, programs like AFPA’s online course offer flexible, self-paced options. 

Once certified, you can teach in studios, corporate settings, retreat centers, or online. Whether you’re offering live Zoom classes, recording videos for a wellness app, or leading retreats, the opportunities are as expansive as the practice itself. 

You Don’t Need a Medical Degree to Make a Difference 

The wellness industry needs passionate, knowledgeable, and dedicated professionals, and you don’t need a white coat to qualify. Whether you become a certified health coach, a skilled personal trainer, a mission-driven nutrition coach, or a trailblazing wellness entrepreneur, you can build a meaningful career that changes lives. 

Ready to take the next step? Explore AFPA’s certification programs to find the right fit for you.  

Hi friends! Happy Friday! How was the week?

I’m sorry for disappearing on ya this week. I honestly just needed a second to breathe. The Pilot was gone – he’s back today! – and I was getting the girls ready for back to school, but also… I was just having a mini blog crisis. I’ve had one before, and just had one of those weeks where I was just in a little bit of a funk. I’m back now and missed you all <3

We’re trying to find our groove around here with airline life, but it’s definitely been more chill than military and commander life. I waited SO long for this time to actually be here and am so so glad it is. Just trying to establish our new routine. P is starting homeschool again on Monday (here we go!) and I’ll share what we have planned – lots of fun stuff ahead.

(JELL-O arms from this week’s Pilates class. We wore arm weights the entire time and it was fierryyyyy.)

Meal prep has saved me during these solo parenting weeks, even though we ate all of the fruit within 3 days. 😉

 

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.

8.8 Friday Faves

Fashion + beauty + random:

July reader faves! It’s always fun to go back through analytics and find the bestsellers that I shared here on the blog.

Here are your top picks from July:

The Lumebox! I’m so pumped that you’re loving this as much as I do. I use this every single day. My code FITNESSISTA saves you $260!

My fave hot pink suit.

My Spanish flats obsession.

The Skylight calendar has changed the game for us. We’re able to sync our schedules, add meal plans for the week, the girls can check off their chores each day and earn stars (which translates to money and rewards), and it has been SO so good.

The best wireless bra in all the land.

This super cute girls’ set.

The holy grail of back-to-school sneaker protection.

This mop/vaccuum. It’s the only reason why my floors are spotless. I use Branch Basics in it even though you’re not technically supposed to.

This olive oil! It’s one of the things I stock up on when we’re in Spain even though you can buy it on Amazon.

Always stock up on these during the Nordstrom sale.

Functional labs! I’m so happy that so many of you have taken advantage of the huge EquiLife sale on labs.

This sale includes the Vita-Min Tox test (I use these two tests every day with my wellness clients) and the Big 5 labs; the most comprehensive testing package. If you buy any test option before Sunday and would like me to be the one to go over the results with you and help with an action plan, I’d be happy to waive my coaching fee. Just send me a copy of your oder number with the subject TEST to [email protected]. You can also stack my code FITNESSISTA10 if it’s your first time ordering.

Read, watch, listen:

What books have made you cry recently?

Don’t miss my last podcast episode with Dr Carp, the founder of Miracle Noodle, here..

Fitness, health, and good eats:

We had the family over last weekend and did breakfast for dinner. It was a HUGE hit and such a blast. We made two Spanish tortillas,

a chopped salad,

gluten-free Hello Kitty waffles, regular buttermilk pancakes, and chopped up a bunch of fruit, and madre brought over corned beef hash, the best beans, and mimosa supplies. We had a feast and then swam for hours – it was perfect.

Adding this IP spaghetti into the rotation.

Trying this Dentalcidin. I’m a huge fan of the Biocidin, so excited to give this a whirl. (My access code for Cellcore is aB1NKHxW) You can read more about my faves in this.

Chocolate acai protein bowls.

Thank you so much for stopping by the blog today! Have an amazing weekend and I’ll see ya soon!

xoxo

Gina

Solo travel is having a moment—and it’s no surprise that women are leading the charge.

Ironically, my first experience with the joy of solo travel happened while I was still married. I traveled to Budapest for an early childhood education conference, hoping to broaden my research for the doctorate I was working on. I left my two young children—ages 2 and 5—at home with my husband, and suddenly, I was in a place where I could do whatever I wanted.

There was something luxurious about watching a movie, reading a book, and walking the city without the usual distractions of parenthood. I lingered where I wanted, woke up to watch the sunrise, and truly experienced the city on my own terms—in between conference sessions, of course.

Since my divorce, most of my solo travel has been out of necessity, but I’ve come to crave it. Traveling on my own allows me to design trips that are completely my own, without the need to compromise. No one else’s interests or schedules to consider—just mine.

Solo travel lets me escape the routine of everyday life, step outside my comfort zone, and return home a little braver. And let’s face it—life is short. Whether you’re single, married, or somewhere in between, why wait for a partner when the world is waiting for you?

The Freedom of Adventure

Solo adventure travel is about more than just going somewhere alone—it’s about stepping into the unknown and challenging yourself. It’s about taking risks that help you grow in ways you never expected.

Whether it’s hiking through the Alps, exploring hidden corners of a city, or immersing yourself in a new culture, adventure travel allows you to face the unfamiliar—and return with a new perspective.

Some may think that solo travel is lonely, but I’ve never found it to be. It’s especially empowering for women, who are often confined by what the family wants or busy making sure everyone else is happy.

“My husband doesn’t enjoy traveling. We have different goals,” says Sherry, 54. “Now that we’re empty nesters, he wants to stay close to home. I’m ready to see all the things.”

Adventure is about exploration, and when you’re solo, you get to explore at your own pace—choosing experiences that resonate most with you.

Safety Doesn’t Mean Avoiding Adventure

When it comes to traveling alone, safety is always at the top of my list—but safety doesn’t mean avoiding adventure. It means being smart and planning ahead.

Take time to learn about the place you’re visiting. Check message boards, travel groups, and personal recommendations (see the resource list below for great places to start). Being prepared lets you stay open to the experiences that make travel worthwhile.

For example, I always pack light—not just because I dislike paying baggage fees, but because it means I can move easily and rely on myself, whether I’m navigating a busy city or heading off the beaten path. Being able to carry my own luggage and stay independent is empowering—and it’s one of the ways solo travel gives me the freedom to embrace adventure fully.

Finding the Right Adventure for You

Solo adventure travel has never been more popular—and 84% of solo travelers are women. Now is the perfect time to embrace the adventure of your own choosing.

But how do you find the right kind of adventure for you?

Adventure travel doesn’t have to mean extreme activities. Carolyn Ray, CEO of JourneyWoman, defines adventure as “any experience that has cultural content and community at its heart.” The key is finding something meaningful—something that feels like a journey of self-discovery, not just another thing to tick off your bucket list.

Adventure can be as simple as exploring a new city on foot or learning to cook a traditional dish in a local village. The beauty of solo adventure? You define the adventure.

Start Small (and Smart)

If you’ve never traveled solo before, start small. Take a weekend getaway to a neighboring town or visit a city you’ve always wanted to explore.

Solo travel is about independence—not necessarily being alone. Apps like Get Your Guide and Viator help you find local guides and group experiences, so you can share part of your trip with others while maintaining your solo spirit.

When you’re ready to go bigger, travel companies are finally catching on: women are ready for real solo adventure. Many of today’s offerings are intergenerational, purpose-driven, and tailored specifically to women. (You’ll find a few of my favorites in the resource section below.)

The Myth of Loneliness

There’s a common misconception that solo travel is lonely. But in my experience, it’s been anything but.

While traveling alone, I’ve made new friends, shared stories with locals, and connected with people from all over the world. Solo travel isn’t about being isolated—it’s about stepping into a new world and allowing yourself to meet it head-on.

Even when I was married, solo trips were an escape from the routine. Now, as a single woman, they’re a chance to explore and discover more about myself. Solo adventure travel, for me, is as much about the journey within as it is about the destination.

Solo Travel: Tracee Ellis Ross Style

Recently, I watched all three episodes of Solo Travel with Tracee Ellis Ross on Roku. She captured the essence of solo adventure perfectly when she said:

“Solo travel is about not waiting for something in order to walk towards my life, to be in my life, in order to experience my life.”

It’s such a powerful reminder that solo travel is about seizing the moment and doing things on your own terms.

Of course, Tracee’s version of solo travel looks a little different than mine—think first class flights, multiple suitcases, and five-star accommodations—but at its core, it’s the same:

Stepping out into the world. Discovering yourself. Embracing freedom. No matter your style or budget.

Solo adventure is for everyone, and it’s not about how much you pack or where you stay, but about doing what feels right for you.

Conclusion: Don’t Wait—Go Solo

Adventure is waiting for you, and you don’t need a partner to start the journey.

Solo travel isn’t just about being alone. It’s about embracing the freedom to experience the world in your own way.

It pushes you beyond your comfort zone.
It challenges your limits.
And it allows you to grow in ways you can’t imagine from the sidelines.

So why wait?

The world is ready to be explored—and the only thing standing between you and your next adventure is the courage to go.

Grab your backpack. Plan your next solo journey. And remember: you’re not just traveling…

You’re discovering yourself.

Ready to pack your bag? Dig into the resources below to get your started. —Krysty

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GROUP TRAVEL EXPERIENCES/NETWORKS:

https://journeywoman.com/

https://thesolofemaletravelernetwork.com/

https://www.corrtravel.com/

https://www.intrepidtravel.com/us

https://www.flashpack.com/

https://www.backroads.com/why/traveler/womens-adventures

BLOGS/TRAVEL TIPS:

https://heyciara.com/

https://solotravelerworld.com/

https://forevershewanders.com/

 

Remember when a trim was just a trim? These days, walking into a salon feels like signing up for a car payment. With basic cuts ranging from $35 to $75 (and don’t even get me started on color), it’s no wonder we’re all looking for ways to stretch those appointments.

But here’s the thing – this isn’t just about saving money. It’s about taking control of your hair care routine and turning it into something meaningful. In this article we explore how to master your hair maintenance between visits to the salon.

The Real Cost Of Salon Dependency

Let’s talk numbers for a second. The average woman visits her salon every 6-8 weeks. At $50 per basic trim, that’s $400-500 annually just for maintenance. Add color, treatments, or styling, and you’re looking at thousands.

Service Type	Average Cost	Annual Cost (6 visits)	DIY Savings Potential
Basic Trim	$35-75	$210-450	50-75%
Trim + Style	$55-95	$330-570	40-60%
Color Touch-up	$80-150	$480-900	30-50%
Full Service	$150-300+	$900-1800+	25-40%

Those numbers sting, right? But what if you could cut those salon visits in half without sacrificing how you look?

Creating Your Home Hair Ritual

The secret isn’t trying to become your own hairstylist overnight. It’s about smart hair maintenance between professional visits. Think of it like skincare – you don’t see a dermatologist weekly, but you maintain your skin daily.

Start with the basics. Healthy hair needs less cutting. Period. Weekly deep conditioning masks (coconut oil works wonders), gentle brushing from ends to roots, and heat protection when styling. These simple steps can add weeks between necessary trims.

The Art Of Safe Trimming

Now for the slightly scary part – trimming your own hair. I’m not talking about attempting layers or dramatic changes. Just maintaining what your stylist created.

Split ends are the enemy here. They travel up the hair shaft, causing more damage and forcing more dramatic cuts later. By carefully trimming just the damaged ends every 4-6 weeks, you preserve your style and length.

The key? Proper tools. Using kitchen scissors on your hair is like using a butter knife to slice tomatoes – messy and damaging. This is where a small investment pays huge dividends. Professional hair cutting scissors designed for home use can last 10-20 years with basic care. That’s less than $10 per year for tools that protect your hair investment.

Building Confidence Gradually

Start small. Really small. Maybe just trimming obvious split ends while your hair is dry and straight. Watch a few YouTube tutorials. Practice the holding technique without cutting first.

I started by just trimming my bangs between salon visits. Saved me $20 monthly touch-ups and gave me confidence to try more. Now I can maintain my layers for months, seeing my stylist just 3-4 times yearly for shaping and professional expertise.

Natural Treatments That Actually Work

Between trims, focus on hair health. My favorite weekly ritual:

• Warm coconut oil scalp massage (5 minutes)
• Apple cider vinegar rinse (shine without product buildup)
• Air drying when possible (heat damage is real)
• Silk pillowcase (reduced friction = less breakage)

These aren’t just Instagram trends. They genuinely reduce the need for frequent cuts by keeping hair healthier longer.

DIY Or Not? Quick Reality Check

You are not gonna be cutting your own layers anytime soon. And honestly? Major color changes at home usually end in tears (or emergency salon visits).

Here’s what actually makes sense to do yourself: split end cleanup, bang trims when you’re desperate, keeping your existing style fresh between appointments. The big stuff like major cuts, color corrections, that dramatic transformation you saw on TikTok – leave those to the pros. The consequences are too high for any mistakes here, but that shouldn’t stop you from trying the little things.

A Few Years In

After three years of mixing DIY hair maintenance with strategic salon visits, I’ve saved enough for that vacation I kept putting off. But honestly, the best part isn’t even the money.

It’s Tuesday night, I notice my bangs are getting annoying, and instead of frantically texting my stylist or dealing with it for two more weeks… I just fix it. Five minutes, done. That kind of independence? Priceless.

Your hairstylist isn’t going anywhere. They’re still the artist who creates the magic. You’re just learning to keep that magic alive longer. Start with one small thing. Maybe better daily care, maybe learning to spot treat split ends . Whatever feels doable. Because beautiful hair isn’t about weekly salon visits anymore. It’s about knowing what works for you and having the confidence to maintain it.

HydroJug Giveaway & The Importance of Hydration! [Days of Giveaways 2020]

December 22, 2020 –

Welcome to day 2 of my 3 days of giveaways for 2020!!

Incase you missed it, I did an IGTV video on Instagram explaining all of the amazing companies and small businesses that we are highlighting during these 3 days!

Each year you guys know how much I LOVE doing these. With 2020 being…..2020……it’s a little smaller this year but so amazing nonetheless.

Today I’d love to touch on hydrating….in STYLE.

If I’m being SO honest (which I always aim to be on social media of course!) I have recently been telling my husband how much more water I should be drinking. I just know.

I tend to drink a decent amount whenever I’m working out and once I’m home from working at the gym, but I know I could do better throughout the day and I know I FEEL better when I focus on drinking more water.

How much water do you need to drink?

My typical answer to this is “it depends”, which it does! The recommended base amount is around 64 ounces and The National Academy of Medicine suggests that men get 3.7 liters (125 ounces) of water each day and that women get 2.7 liters (91 ounces) of water.

If you are more active and sweating more, you would most likely need to be drinking more water to help replenish.

On top of it depends, you should also listen to your body. Most of the time when you’re feeling thirst, you’ve gone past a little point of needing hydration.

Whenever I was a Health Teacher back in the day, I used to teach my students that our bodies truly give us signs if we’re hydrated enough. If you look at your urine, it will give you a good indication of how hydrated you are.

Darker urine could mean that you’re a bit dehydrated and the lighter the urine is, the more hydrated you can be.

Keeping up with water throughout the day will host a TON of benefits as every cell in our body truly needs water in order to live.

Staying hydrated can help with healthy skin, joints, digestion, energy levels, cognitive & athletic performance in the gym and outside of the gym, & weight management.

To be honest, when it comes to drinking more water, if it’s CUTE I WILL DRINK MORE!!! I SWEAR! Anyone else feel the same!?

Insert HYDROJUG!! I love a good water bottle with a good straw and a convenient way to bring it with me all day…and how DANG CUTE ARE THESE!!

The HydroJug holds ½ gallon of water, has a wide-mouth opening, and an integrated handle for easy access, dishwasher safe and adorable!

With HydroJug, you can pick your jug color and then from a ton of adorable sleeves to go over top. I’m living for these animal prints!!

They have a side pocket for your phone, optional straw you can order, and a strap for easy on-the-go hydration!

I have already been drinking more water within the few days of having my new HydroJugs and I look forward to filling them each day with the goal of drinking the whole thing.

HydroJug has a Code “powercakes10” for 10% off which would make for an awesome Christmas gift if you’re still trying to check someone off your list!

My friends at HydroJug are giving away a HydroJug to a lucky winner!!!

Thank you HydroJug! Happy Holidays and be true to you,

xo Kasey

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Images by Emily Rose Photography

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Spring is around the corner, which means it’s time to refresh, reset, and get ready to feel strong, sculpted, and confident just in time for summer! Let’s not spend another year wishing we had put in the work to feel amazing on vacation. Instead, let’s start now and make those goals a reality!

The Spring Slim Down Challenge is your ultimate reset—designed to help you banish bloat, tone up, and feel your absolute best in just 8 weeks.

Whether you’re looking to tighten up before bikini season or simply want to build stronger habits, SSD is your chance to sculpt, sweat, and SLIM DOWN!

How to Reset & Get Ready for SSD

If you want to maximize your results, a little preparation goes a long way. Follow these simple steps to get your body, mind, and kitchen ready before SSD officially kicks off on March 10th!

1. Detox & Debloat

Start fresh by hydrating and cutting back on foods that cause bloating. Drink at least 80 oz of water per day, add lemon to your water for digestion support, and focus on whole, unprocessed foods. 

2. Set Your Goals

What do you want to achieve during SSD? More energy? A toned waist? Better consistency with workouts? Write your goals down and be specific—having a clear vision makes all the difference in staying motivated!

3. Clean Out Your Kitchen

Your environment plays a huge role in your success. Ditch the processed snacks and stock up on nutrient-dense, whole foods like lean protein, fresh produce, and healthy fats. When you have the right foods on hand, making smart choices becomes effortless!

Grab the Slim Down Nutrition Plan so you can meal prep and get ready for healthy, high protein, and delicious meals!

4. Move Every Day

Even before SSD starts, get in the habit of daily movement—whether it’s a 10-minute stretch, a walk outside, or a Sweat Sesh. The goal is to build momentum so you’re ready to crush the challenge from day one! Join our MOVE app & get 7 Days FREE if you are NEW!

5. Get Your Mind Right

Your mindset is everything. Visualize how you want to look and feel by the end of SSD. Imagine yourself feeling strong, confident, and radiant in your favorite bikini on the beach! When you see it, you believe it—and that belief will fuel your motivation and success.

You Deserve to Feel Your Best!

Don’t let another summer pass by wishing you had started sooner. This is your time to SLIM DOWN! The Spring Slim Down Challenge will give you the tools, motivation, and community support to help you sculpt your body, boost your confidence, and feel incredible from the inside out.

Join us for our Spring Slim Down Challenge and make this your strongest, most confident Summer yet!

Hi friends! I have a brand new episode live and I’m SO excited to listen to my chat with Dr. Jonathan Carp all about healing through nutrition, lifestyle medicine, and the mindset shifts that support long-term wellness.

Here’s what we discuss:

Why your diagnosis doesn’t have to be your destiny

The healing power of food and the limitations of conventional medicine

How to create supportive environments that promote lasting health

The role of circadian rhythms, light exposure, and outdoor activity in overall wellness

Plus insights on Miracle Noodle’s mission, upcoming products, and so much more!

 

188: Heal Your Body from the Inside Out with Dr. Jonathan Carp of Miracle Noodle

About Jonathan Carp:

Dr. Jonathan Carp is a board-certified dermatologist, wellness advocate, and the founder of Miracle Noodle, a brand dedicated to providing healthy, low-carb alternatives that support a variety of dietary needs. After witnessing the limits of traditional medicine in treating chronic illness, Jonathan became passionate about using nutrition, education, and lifestyle medicine as tools for real healing. His mission is to empower people to take control of their health through mindset, visualization, and supportive daily routines.

Connect with Dr. Carp:

Instagram: https://www.instagram.com/miraclenoodle
Website: https://www.miraclenoodle.com

Make sure you’re subscribed to my newsletter
For my free Autoimmune Healing ebook, click here.
Detailed show notes here: https://fitnessista.com/podcast

 

Watch the full video on YouTube:

Partners:
Check out We Feed Raw! Maisey goes crazy for this! I use it as a topper for her kibble or mix it into her pup loaf. You can try the raw version, the raw dehydrated kibble, and they’ll help you customize a plan for your pup. Use FITNESSISTA40 for 40% off your Meal Plan Starter Box here!

Check out my new favorite red light device here, and use the code FITNESSISTA for a huge discount. 

I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA30 for 30% off.

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it!

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. http://fitnessista.com/podcastreview

When I was younger, I assumed that by the time I got to my 40s, I wouldn’t be as strong or fit or capable. In some ways, I don’t think it really crossed my mind at all—what my body would be able to do in my 40s. Like so many people in their twenties, thinking that far ahead wasn’t something I did often.

My Movement Journey: From Yoga to Strength Training

I was 24 when I started teaching yoga in 2005. It became the central focus of my life, as well as my primary movement practice. I was also a runner, so between yoga and running, I figured I had all of my fitness needs covered.

I didn’t lift weights or do any impact training. I was mostly interested in doing things that made me bendier and smaller. And because I was still young, I wasn’t worried about strength. Yoga made me feel strong enough when I did arm balances and handstands. I could easily lift things that seemed heavy.

I didn’t start lifting weights until after the birth of my first child. My recovery was slow, and my body didn’t feel great. Yoga wasn’t really helping. Running didn’t help either. So I decided to try strength training—and almost immediately, I felt a significant change. Yes, I felt stronger. But I also felt less damaged and disconnected. I felt whole again.

That was 12 years ago.

Stronger in My 40s Than Ever Before

Now that I’m actually in my 40s, I’m stronger than ever. Much stronger than I was in my twenties, when I did hours of yoga daily and ran 3–4 times a week. I still run and do yoga, but I now do a lot more strength training—focused on heavier lifting. And I take three dance classes a week.

This is counter to the messages often directed at women my age and heading into perimenopause.

Confusing Advice for Women in Perimenopause

While the current advice does include lifting weights, we are encouraged to “go easy” during this time of life. Some of the advice is conflicting and confusing and a lot of the advice is filtered through diet culture and still focused on how women in perimenopause need to manage our weight gain to manage our perimenopausal symptoms.

Alison Heilig, editor-in-chief of FBG, told me that this unhelpful, contradictory advice does more harm than good for women in perimenopause.

“My clients are given bad advice all the time. There’s a ton of misinformation out there targeting women in this age group. Menopause is having a moment, and the grifters are grifting hard.

People are selling expensive supplement stacks to “balance your hormones” (which isn’t even a thing, BTW) that are a complete waste of money. They’re also marketing and selling weighted vests and “special” workouts for women over 40 (hello, pink tax).

Their workout suggestions range from ‘low impact and just walk more so you don’t raise your cortisol’ to ‘Lift heavier! Do more HIIT! You’re losing muscle—go harder!’ Neither extreme addresses the actual lived reality of women in midlife.”

Why We Fall for Fitness Myths During Perimenopause

Women are especially vulnerable to unfounded health claims. We’re often gaslit by medical providers and our symptoms dismissed as “women’s issues.” Meanwhile, women’s health remains significantly understudied and underfunded.

So what happens? People on the internet try to fill the gap by selling us expensive supplements, weighted vests, and “special” midlife workout plans—with no real evidence to support their claims.

What We Actually Know About Perimenopause

When hormones start fluctuating, women can experience:

• Hot flashes

• Sleep disturbances

• Brittle nails, dry skin, and hair loss

• Joint pain and decreased bone density

• Mood shifts, irritability, anxiety, and fatigue

All of this affects how we move—but the advice we get rarely matches our real-life experience.

How Movement Professionals Are Navigating Perimenopause

I spoke to several women, all of whom are also movement professionals, to get a sense of how their movement practice has been impacted by perimenopause relative to broader advice given to women at this stage of life.

Kristy West: Prioritizing What Feels Good

Kristy West is a yoga teacher and personal trainer. She’s been active for her whole life and enjoys movement. Perimenopause didn’t radically change things for her, but she has adjusted how she moves her body. Instead of doing intense cardio like running or heavy lifting, both of which create more physical discomfort than they used to, she focuses more on activities that feel good in her body.

“I have taken a liking to water walking. I love being in the water. I’m trying to get back into swimming too so that I have a routine set up once the summer pools close. I’m also doing a lot of gardening,” she says. “In terms of more traditional movement/exercise, I have to keep reminding myself that something is better than nothing.”

As far as the more intense cardio and weight lifting, she explains, “I don’t run much anymore. But that’s more because I don’t really like it. Walking/hiking is much more pleasurable for me. I don’t go as hard as I used to in terms of lifting weights. While I am capable of living heavier, extreme DOMS (delayed onset muscle soreness) takes a toll and I am miserable for days. My DOMS is a symptom of hypermobility, but it seems to be more extreme later in life.”

West has noticed one common side effect of perimenopause that has slowed her down slightly, which is weight gain. For her, it’s less about how her body looks and more that it impacts how her body moves.

“Weight gain has definitely made exercise harder,” she says. “The weight gain only bothers me because it affects my range of motion, and that’s annoying AF.”

West explains that what feels most important to her as she goes through perimenopause is to keep moving and to figure out what helps make movement more possible to support that goal. For her, that means doing less solo movement and more movement with a friend or a group, like pickleball or softball.

And while she’s aware that research indicates movement is essential as we age, what inspires her is more personal. “I’m more aware of the importance of being active now. I see relatives who can barely move, and I don’t want to end up like that. My motto is ‘I want to die with all my original parts.’”

Jen Dryer: Adding Strength to Support Resilience

Like West, Jen Dryer has been active her whole life. When she was growing up, she was drawn to a wide range of sports, participating in gymnastics, diving, tennis, and soccer. As a young adult, she regularly went to the gym and also discovered yoga.

Now a yoga teacher herself, she realized that the benefits of movement for her go beyond just the physical. “Since becoming a parent almost 16 years ago, movement has become critical to my self-regulation and ability to show up as the best parent I can be.”

As she ages and moves through perimenopause, Dryer recognizes that the physical piece has become increasingly more important, too, especially when it comes to diversifying movement and boosting strength.

“About 6-7 years ago, I added cardio and strength training to my regular exercise regimen, first via OrangeTheory and then when Covid hit, I got a Peloton bike to help with both a torn ACL and to keep my cardio going. I’ve since started doing a lot more strength training via the Peloton app, and based on what I read about the need for strength training in peri and post menopause, I have been committed to balancing the yoga with lifting heavy weights and cardio training.”

The research backs up Dryer’s approach to movement. As estrogen decreases, our bone mineral density (BMD) decreases and the current research indicates that strength training is the best way to increase BMD. Yoga simply isn’t enough.

But like West, Dryer says that the important thing for her and others as they go through perimenopause and get older is to have a good balance of movement. You can’t rely on one type of movement to meet all of your needs for health. And what’s most important is to keep up the habit of moving your body. 

“My advice for women heading into perimenopause is to add in a balance of regular movement: definitely add strength training, even if it’s barre or pilates. Also cardio and mobility and stretching in general is a must. My PT always says that “motion is lotion” so it’s key to keep the body moving to lubricate joints and prevent injury.”

Dara Brown: Finding Joy in Movement Variety

Dara Brown is a big believer in movement variety. Brown is an ERYT 500 yoga teacher, ACE certified personal trainer, and group exercise instructor, so not only does she offer a wide range of movement practices to her students but she adopts them in her personal practice.

This dedication to movement variety was essential to her when she was diagnosed with fibroids at age 40. At the time she was in the best shape of her life but heavy, unpredictable periods resulted in severe anemia, which made the movement practices she loved physically exhausting.

She says that movement advice about perimenopause was unclear and inconsistent, which was annoying. “I was told absolutely nothing about exercise by a medical professional and online resources were all over the place like ‘no intense cardio’ (but I enjoy it) and more strength training (ok – I get that part, especially now that I can’t ignore the fact I’m aging).”

She adds, “Cutting back on intense cardio was counter to everything I knew as a fitness professional. What is intense to one person isn’t to another. Besides, it’s fun. Did I have to cut back because of the anemia? Yes. But that wasn’t a choice more so than a need. And it caused much frustration.”

This is incredibly common. Not only is there a lack of perimenopausal study but also wildly conflicting information about what types of movement are best for women as they age. It’s hard to know what the right thing to do is, especially if you’re not a fitness professional who does this work for a living.

Now postmenopausal thanks to a hysterectomy, Brown is back to movement that makes her feel strong instead of depleted.

“My movement practice now hasn’t decreased any though the activities have changed a bit. I have introduced more strength training by means of aerial circus arts because I can only lift so many weights. I’m still running and completed my first marathon last fall. And my yoga mat is still my best friend a few days a week.”

Her advice to perimenopausal women: “ Keep moving – anyway that makes you feel good.”

Adapting to Perimenopause Isn’t Weakness—It’s Strategy

Heilig, co-signs this advice. The idea isn’t necessarily to “slow down” or “ease into perimenopause” because your body is getting older and automatically less strong. It’s about figuring out how to tailor your movement practices to the needs of your life. 

When Heilig started perimenopause, the symptoms hit hard and she was simultaneously suddenly thrust into an intense caregiving situation, while still trying to run her business. Moving her body took a backseat because she felt so depleted, but not training had really negative impacts. She says:

“I was exhausted all the time, but not the kind of tired that goes away with rest. My usual workouts felt too long, too intense, and too draining—but skipping them made everything worse. Without regular exercise, my sleep tanked. My joints started hurting. My mental health spiraled. And worst of all—I started losing my sense of identity. I wasn’t training. I wasn’t recovering. I wasn’t myself.”

Once she figured out how to adapt her training to better support her in this intense period of life, things got better. Now, she says, her workouts are shorter and more flexible, but no less impactful. 

“I simplified everything and let go of needing to ‘do it all perfectly.’” I decided that sustainability was more powerful than intensity. And I built a more flexible system that actually supports my midlife body, schedule, and competing demands,” she explains. “And you know what? Even though I work out less and with less overall intensity, I’m still very fit and healthy. Workouts don’t have to destroy you or take over your life to be effective.”

She adds, “I don’t ‘go hard’ every day. I don’t do workouts that wreck me anymore. I focus more on prioritizing rest, downtime, sleep, and energy—not just effort and output. I train to feel strong, durable, and resilient.”

I can relate to this. And honestly it’s validating to hear that the goal is to feel strong, durable, and resilient in pursuit of health as we age, as opposed to reducing belly fat or trying to reclaim the “former glory” of our youth.

Like Brown, I ran my first half marathon (ok, only “half” like Brown) this year at the age of 44. But I decided my goal wasn’t speed but simply to finish. When I was younger, I’d likely have pushed harder and worn myself out in pursuit of a faster time. But running like that doesn’t feel good now. I actually enjoy running, so I’d rather keep running regularly but in a way that doesn’t wreck my body.

What Women Really Need After 40

There isn’t a special perimenopause workout regimen that is somehow specific to this stage of life. Heilig adds:

“The things we should be doing after 40 to maintain good health and manage perimenopausal symptoms are basically the same things we should have been doing our entire adult lives to stay fit and healthy: lift heavy stuff, hop, jump, get your heart rate up, change direction, do joint stability work, increase fiber and protein, and reduce saturated fats.

I know that’s boring and sounds hard, but it works at age 25 and it works at age 57. You don’t need to pay extra for fancy women-only workout programs. You may have been able to get away with skipping some of these basics when you were younger, but as we get older, these basics become even more critical for a good quality of life.”

Heilig goes on to point out something critical here—the fundamentals of healthy movement don’t change but our lives that do.

“What does change after 40 is that our lives are fuller, we’re usually caring for more people, our jobs are higher stakes, and our energy is less predictable. That’s why it helps to work with a coach who understands the challenges women face in this phase of life—because those are very real challenges that no amount of ‘willpower’ or ‘motivation’ can get around. At this time, women need more efficient strategies that honor where they are and what they have left to give. What they don’t need is some 20-something gym bro telling them ‘no excuses.’”

Final Thoughts: It’s Not About Reclaiming the Past—It’s About Building the Future

It can be really hard to cut through all of the noise online and off that tries to convince women that perimenopause is a problem that needs to be fixed. There is so much misinformation out there from people who want to profit on the lack of scientific study and clear information about perimenopause.

That can make it difficult for women in perimenopause to not only get the support they need but also to maintain a movement practice that works for them.

For that, Heilig has this advice:

“Focus on the big dial movers. Work with an evidence-based coach who isn’t selling a “trick”—just real support and real systems to help you do what actually matters. That’s what we focus on in my LIMITLESS coaching program. You’ll waste a lot less time, energy, and money that way. And remember: exercise and nutrition in midlife isn’t about “anti-aging,” “bouncing back,” or getting some past version of your body back. It’s about building your future quality of life. Your workout and nutrition routine should reflect that.”

And I could not agree more. What’s your approach to fitness after 40? —Naomi