HIIT it Up!

High Intensity Interval Training, or HIIT, workouts are a phenomenon sweeping the nation. What is it, and is it safe? Read on!

HIIT is a cardio session that consists of short, high intensity bursts. HIIT can be an incredibly effective way to work out to see the body composition and fitness results that you want, but you need to do it right. Numerous studies have shown that working your hardest is key when it comes to boosting endurance, increasing metabolism, regulating insulin levels, and losing body fat. HIIT routines that involve bodyweight work (e.g. push-ups) or added weight, such as kettlebells, medicine balls, or dumbbells, will tone your muscles while spiking your heart rate. All types of exercise will ultimately help you burn fat by burning calories, but the more intense the exercise, the more fat you will burn. As a result, it is a very effective way of helping people get the “shredded” look.

A true HIIT workout will involve pushing yourself to the max during each set, which should never exceed 90 seconds. These workouts are typically quick and convenient since they are such high intensity; they usually are 30 minutes or less. They can also be done virtually anywhere, with little to no equipment. The only stipulation is that you should rest in between sets. This may not be the first thing that comes to mind with such an intense workout, however, it is imperative. Recovery is essential so that the body works to adapt from the anaerobic (high-intensity) period to the low-intensity recovery period in HIIT. This workload results in high caloric expenditure, which can lead to fat loss.

That fat loss also comes from an increase in metabolism, which is a benefit to any high intensity workout. Research shows that this is due to an increase in post-exercise exercise oxygen consumption, or EPOC. EPOC speeds up your metabolic rate and can result in a metabolic boost for up to 48 hours after a complete HIIT routine! The high intensity cardio raises your metabolic rate to the point where you continue to burn calories even after the session ends—in some cases 15% more.

If weight loss is your ultimate goal, the old saying that you can’t out-train a bad diet is true…even if your workouts are super demanding. HIIT isn’t an excuse to neglect your diet, so keep it clean! By incorporating HIIT training into your exercise regimen and keep your diet in check, you’ll start to see some amazing results!

If you’re looking for a safe, yet awesome HIIT workout to try…subscribe to my weekly series on YouTube! https://youtu.be/1l6TamfSeko?list=PLcrZ2KJHxs8xBs1F3sT3jpUNjFVGGXjjG

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Adventures in YouTube Land


Well, folks…the day has finally come. I’ve teamed up with the gym that I manage to create workout videos! It’s something that people have been asking about for a while so when my boss suggested it…I ran with the idea. As great of an opportunity as it is, the venture itself into videoland hasn’t been all roses & sunshine.

I love taking pictures and posing for them. Anyone who knows me knows that I’ve had a camera in my hand basically everyday since I was 5 or 6 years old…and I was a ham for the camera long before then. BUT there’s a very big difference between a still photo and a video. That may seem like an obvious statement but let me elaborate.

Despite being heavy on and off my entire life, I still loved taking pictures. I learned how to pose to avoid double chins and look as small as possible. Let’s just say Tyra (and ANTM) taught me very well. I also love taking pictures and capturing memories of pretty much everything and everyone I’m around. It’s always been a big hobby of mine. This new venture…on the internet no less…is an entirely different animal.

I try to be honest about my struggles and this video business has definitely been one. Mentally, that is. Every week we film and as I sit down to edit…I cringe. I love being in front of a camera but when I watch the action shots back, I die a little. I work very hard to be where I am. So when I see rolls on my stomach or a double chin or some sort of flashbacks to fatness staring back at me…it’s like none of that hard work matters. Now, the rolls and whatnot are likely due to my bad posture and discomfort shooting in front of certain people…but it’s still really hard to watch. When you are in a video, you can’t pose. You’re doing some sort of motion, in this case exercising. It’s great when it’s just you talking – you can stand a certain way, get a good angle….but when you are moving around it’s about the action not so much how you look. When I shoot my talking pieces, I have someone behind the camera who I’m very comfortable with and who seemingly calms my nerves, while helping me sort out what to say. It adds more work and more time to the project but it definitely turns out much better this way.

I’m no fitness model. I work really hard to maintain my size 2/4 and keep my weight in the 130s. I found balance with food, where I can enjoy beer & various treat meals without a ton of guilt afterwards. However, I still struggle with body image issues. I have loose skin and suffer from mystery stomach problems…which together can sometimes mean my body doesn’t look like it should. Still, I manage to push all of these internal conflicts aside and I post my videos weekly anyway. I’m not perfect but I know my story is one that many people can relate to…and hopefully my workouts can help someone get started on their journey…just like certain videos helped me. The people watching likely aren’t nitpicking like I am. They are watching the workout and seeing a girl who has struggled her entire life DO IT. So while I may nitpick over some stomach rolls or weird faces., I find comfort in knowing that there may be a girl out there just like me who will watch my video and get motivated to jumpstart their own journey.

I may still struggle mentally…especially with this nagging shoulder rehab…but deep down I know that I’m not the same 210lb girl I used to be. Mentally or physically. While I can’t do many of the things that I want to do or that I used to do, I’m learning to adapt. The old Gina would’ve given up the minute she got hurt…and probably gained all of the weight back. This Gina has finally figured it out. It’s not easy. Every single day is a struggle but I try my best to put one foot in front of the other to keep going. I’m not the girl I used to be – and I’m so much better for it.

If you want to check out my Fight to be Fit video playlist, you can find it here. I welcome any & all feedback!

Stay strong & stay in the fight!

-Gina

Summer Shred – COMPLETE!

…and thus concludes my 6-week summer shred!

April 2017 >> Now

It wasn’t perfect by any means. Despite a serious lack of cardio along with Cinco de Mayo & birthday shenanigans, I managed to see really good results.

Summer Shred, Day 1 (April 2017)

Current look!

My plan is to continue this “shred” throughout the summer, while incorporating some treats along the way. I wanted to make this realistic this go-around. Last time, I was doing 2-a-day workouts and eating 1,200 calories a day…which consisted mostly of tilapia, egg whites, and a lot of boring foods. I was miserable by the end and the binge that followed reflected that. This time, I restricted my sweets and lessened my carbs…but that was it. No crazy strict diet was necessary. I lost the weight that I gained post-surgery and regained a lot of my muscle back. I also got much leaner, losing over 10% body fat in just 6 weeks time! Keeping my diet in check really helped make up for my inconsistent workouts. While the workouts weren’t what I initially planned, I did as much as life would allow. Life doesn’t always go the way that we plan so it’s important to always have a back-up plan in motion.

I say it all the time but the key to losing weight…and keeping it off…is making it work for YOU. You can follow a strict diet & do crazy workouts but at the end of the day if it doesn’t work for your lifestyle or body, it will not stick! Trust me. I’ve done it all. I went from an overweight adolescent, to disordered eating in high school and college, to very heavy throughout most of my 20s…and now here we are. It’s still a struggle every single day. This never gets easier – and anyone who says it does is lying. However, your will power becomes stronger. The food noise – that guilt you feel after having a drink or fattening food/sweet – gets quieter. You start seeing results. You do what it takes to never get back to that unhappy place. You eventually decide you never want to look or feel like that again. No slip-ups, injuries, health issues, or life mishaps interfere. One day it all clicks and you gain freedom (&a confidence) in your own skin.

Before my Shred (2/2017) >>Now 

I will continue to post about my modified shred diet & workout regimen in the coming weeks. I’m also currently working together with my gym to create beginner workout videos that anyone can do anywhere! Look out for those gems coming to YouTube soon! Stick with me and I will help get you on the path to being confident in your own skin. It won’t be easy…but I promise it WILL be worth it.

Stay strong & stay in the fight!

-Gina

6-Week Summer Slimdown

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In 2014, I embarked on a 4-week shred and Mission: Hot Body challenge. I mimicked the very strict & regimented diet and workouts of bikini competitors. Super clean eating , 2-a-day workouts…you name it, I did it. It was crazy hard…but I got it done. After 4 weeks of extremely hard work, I had abs and was the leanest & most cut I’ve ever been. The problem was that as soon as the challenge ended, it was my birthday and with it came ice cream cake & plenty of drinks throughout the weekend. To top that off, just one month later I ended up seriously injuring my shoulder…which I’ve recently had surgery to correct. Within two months, all of that hard work seemed to be for nothing. I still worked out and I continue to eat fairly well, but my body just doesn’t look how I want it to. I’ve also been feeling lost in the gym so I’ve decided enough is enough. Maybe it’s this whole recovery process or maybe I’m just tired of feeling so stuck…but this year I’m doing it again. Better than before. This time around, it will be a 6-week shred which will incorporate a stricter diet & some hardcore workouts. I’ve been working with a trainer to help me with corrective exercises throughout this rehab process so I’ve enlisted him to assist me with designing a more realistic…and safer workout program, which I’ll be posting as I go along.

First things first – the diet. In general, I eat pretty well…I’m just not super strict. For the next 6 weeks, I will be cutting out most sugar, alcohol, and processed foods as well as limiting my caffeine and dairy intake. Also, rather than guesstimate my portions I invested in a food scale. I’ve never been a huge fan of things like that but if I’m going to do this…I’m going to do it right. My only “treats(s)” will come for my birthday, which falls the week before the shred is set to end. My workouts are going to be structured to be hard…but not harmful to my recovery process. That being said, I have to be super diligent about everything I eat if I want this to work. It’s not going to be easy but I’ve done it before so I know that I can do it again.

My ultimate goal with this new challenge is to lose fat while gaining my lean muscle…and motivation…back. I’d love for you all to join me! We start Monday, April 17 & go until Memorial Day. Every night (for at least the first week), I will be posting my workouts and meals so as to help those who want to follow along. This is a list of the foods that I will be sticking to throughout the next 6 weeks, in case you want to reference it for food shopping:

  • Oats
  • Egg whites
  • Tuna
  • Brown Rice
  • Avocado
  • Lettuce
  • Chickpeas
  • Mushrooms
  • Sweet potato
  • Quinoa
  • Chicken
  • Ground Turkey
  • Veggies (kale, asparagus, string beans, zucchini, brussels, cauliflower, peppers, butternut squash)
  • Tilapia
  • Mahi Mahi
  • Calamari
  • Shrimp
  • Almonds
  • Cashews
  • Cottage cheese
  • PB
  • Carrots
  • Frozen blueberries
  • RX Bars
  • Seltzer
  • Unsweetened cashew milk

**Not listed here are my kitchen staples (balsamic vinegar, spray/oil, hot sauce, mustard, spices, etc.) as well as my protein powder /BCAAs.**

Please feel free to message me at TheFight2BeFit@gmail.com with any questions you may have. Let’s get beach body ready & Fight to be Fit together!

-Gina

 

Heart Healthy Habits

February is American Heart Month, which focuses on the prevention of cardiovascular (or heart) disease. Cardiovascular is a term which relates to the heart, as well as the arteries and veins that supply our organs with blood. According to the American Heart Association, heart disease is the leading cause of death for men and women, accounting for 1 in 4 deaths in the United States.  Many Americans have at least one risk factor for heart disease such as high blood pressure, obesity, physical inactivity, or an unhealthy diet. Your risk also increases with age; however, regardless of age, it is NEVER too early to start practicing heart-healthy habits. Here are a few steps you can begin implementing at any age:

  • Check your family history. Ask family members if they have had heart disease or any risk factors for it. If the answer is yes, you have an increased chance for developing the disease will go up so it’s definitely important to learn the information sooner rather than later.
  • Smoking will double your risk for heart disease and stroke. Avoid all smoke, including second hand. Plus smoking combined with certain oral contraceptives can cause an increase in your blood pressure, so women should be sure to choose their birth control carefully.
  • Know your numbers, such as your cholesterol and blood pressure, which will impact your heart health. Visit your doctor regularly to monitor both of these. As we age, it becomes increasingly more critical to monitor changes in our body so make sure to get those regular checkups and screenings.
  • Excess weight increases the heart’s work. It also raises blood pressure, blood cholesterol, and triglyceride levels while lowering HDL (good) cholesterol levels. It can also make diabetes more likely to develop. By losing as little as 10 pounds, you can lower your risk for heart disease.
  • Follow a healthy, balanced diet & exercise regularly. As we age, our dietary needs, as well as physical limits, may change. However, regardless of your age, making smart food choices and keeping yourself active will insure a longer lifespan. A good rule of thumb is to follow these guidelines:
    • Eat more fruits & vegetables, whole grains, low-fat dairy, poultry/fish, and nuts.
    • Avoid red meat, as well as sugary and processed foods, and foods high in sodium.
    • For overall cardiovascular health, the AHA suggests 30 minutes of aerobic activity, 5 days per week along with muscle-strengthening activity at least 2 days per week.
  • Regular physical activity can relieve tension, anxiety, depression & anger. Exercise increases the flow of oxygen, which directly affects the brain. Long term stress will cause an increase in heart rate and blood pressure, which can lead to damage of the artery walls. Find ways to reduce and/or manage your stress at home and at work. Practice stress management and relaxation techniques. A stressful situation will almost always cause your quality of sleep to decline, which can also impact your heart health.
  • Part of living a heart-healthy lifestyle is also dependent on getting enough sleep. People who don’t sleep enough are at a higher risk for cardiovascular disease—regardless of age, weight, smoking and exercise habits.Studies show that adults who sleep fewer than six hours per night are about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night. Good-quality sleep decreases the work of your heart, as blood pressure and heart rate go down at night. Lack of sleep can also increase insulin resistance, a risk factor for the development of type 2 diabetes and heart disease.

Making small adjustments to your daily routine will dramatically improve your overall quality of life. Remember – it’s never too early!! Take action today so you can look forward to a healthier tomorrow!

Fighting to be Fit…3 Years later!!

 

I’m about a week late but…Happy 3-year Blogiversary to all of us!! Thank you all for your continued support as we Fight to be Fit!

I had big plans for this little blog last year but life had different ideas. 2016 was a rough year for most of us…and I was no exception. I suffered a major setback with my health, in the form of severe chronic fatigue and the reappearance of my PCOS symptoms. On top of that, my shoulder finally gave out on me & I had no choice but to undergo surgery. It’s been a really long road…but I’m finally seeing the light at the end of the tunnel.

For starters, I’m officially 3-months post op! Although I still have pain, I’m 1000% better than I was before. My range of motion isn’t perfect but it’s definitely improved. I’m finally able to raise my arms above my head without pain, which is something I haven’t been able to do in over two years! Despite my progress, I get in my head a lot. I think about how hard I worked and where I was before this injury happened. My workouts have resumed but they are nothing like they once were. It’s a huge adjustment mentally but I’m trying my very best to focus on the positives. I may not be able to lift heavy or do the exercises I once loved, but I will be able to soon. Deep down I know that if I push myself too far too soon, I will only make matters worse…and set myself back even further.

As far as my health goes, I have good and bad days. My chronic fatigue has gotten much better, which I believe is due in large part to a supplement called Adrenal Restore. That shit is magic. I wrote a whole review about it last year…and everything still holds true today. My PCOS symptoms have been horrible. I’ve developed pretty debilitating migraines, which sent me to the ER earlier in the year. All things considered though, that’s been mostly under control and since that episode have rarely happened.

The surgery mixed with my health issues definitely set me back with my weight loss. I gained back a good 20lbs over the last year….and it definitely wasn’t muscle. I went from weighing over 200lbs to getting myself ripped to something in the middle.

I won’t pretend that I’m happy about the setbacks or that I’m proud of where I’m at. However, despite my physical setbacks I learned that mentally I’m stronger than ever. Sure I have bad days like everyone else…but rather than get discouraged by the bad I’m using it as motivation. I know if I keep working hard and stick to a (mostly) clean diet, I will see great results. Hell, I’m already seeing some drastic improvements!

November 2016 >> December 2016


Being on a weight loss journey really teaches you the art of patience…and about yourself. We are all much stronger than we know and it’s not until we are truly put to the test that we realize our full potential. That being said, I won’t make any elusive promises or grand gestures as we go into our 4th year. My goal is simple: continue to inspire all of you reading and give you all hope that no matter how hard life gets or what obstacles you face, it IS possible. After all, nothing worth having comes easy 🙂

Let’s all continue this Fight to be Fit together throughout 2017…& beyond!

Stay strong & stay in the fight!

Gina

 

Take Fitness on Vacation

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It’s hard to believe…or even accept…but summer is almost over! With Labor Day weekend upon us, I thought this would be the perfect time to share some of my tips for staying fit on vacation!
Let’s face it – we’ve all been guilty of considering a vacation our “reward” after dedicating ourselves to eating healthy and working out. It’s perfectly fine to indulge a little and let yourself truly enjoy your vacation. However, you can make tons of memories without destroying all of your hard work!
For starters, you can keep up with your workouts! One of my favorite ways to get some exercise while on vacation is to run or walk by the beach! Get up a little early and hit the boardwalk before the heat kicks in! You can even add some strength training to the mix. Be creative and just soak in the moment – after all, it’s not everyday that you can run next to or on a beach! Another great idea – hiking! Find a trail or mountain near where you’re staying and spend your morning exploring. You can even include your whole tribe on the fun! Lastly, when all else fails – workout in the hotel! Even if the hotel you’re staying at doesn’t have a gym on-site, you can get creative and workout in your room. A short workout to begin the day is better than none at all 🙂
Now, the hard part – food & drinks. I’m okay with indulging here and there – especially if it’s foods you would not be able to get or wouldn’t eat at home. However, often times people use a vacation as an excuse to just eat everything in sight. You’ve spent months getting ready for this vacation – so why throw it all away now? You can still eat reasonably healthy while enjoying a few treats from time to time. Pick and choose! For instance, if you want that Belgian waffle for breakfast make sure to have a salad for lunch and a sensible dinner. If you want to enjoy a few pina coladas poolside, just make concessions elsewhere throughout your day.
It can be hard to stay on track especially when you go to a fast-paced place like Las Vegas. Las Vegas is known for many things…but being a healthy vacation destination is not one of them. However, you can make it work no matter where you are! In Las Vegas, you can enjoy all of the sights and sounds the town has to offer…by walking the strip!
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The Las Vegas Deals page on Vegas.com has deals on tours of that very strip as well as tours of the Grand Canyon, Hoover Dam, and more! It’s the perfect way to exercise while exploring & enjoying time with loved ones. Vegas.com also offers some fantastic deals on hotels & those once in a lifetime shows that only Las Vegas can offer. Go check them out!
Whether you’re hitting the Vegas strip, heading to the Caribbean on a cruise, or just heading to your nearest shore point, you can still be healthy while making memories that will last a lifetime. The most important thing to remember is to enjoy yourself and not spend every waking second agonizing over a few extra calories or a few less workouts. Don’t stress it; just do your best to be as healthy as possible while having the time of your life.
As always, feel free to shoot me an email at TheFight2BeFit@gmail.com if you have questions about anything in this post or any of my online coaching/nutrition packages.
Stay strong & stay in the fight!

-Gina