Getting Over the Hump – Detox Day 3

Another day in the books! Today was a really hectic day for me at work but that didn’t throw off my diet at all. Here’s how it checked out:

Breakfast – 1/4 cup oats, 1 tsp pb. Iced coffee with 1 tbsp creamer

Lunch – 4 oz ground turkey, 2 oz brown rice, 2 oz string beans, 1 mushroom quartered.

Dinner – 3 egg whites, 2 mushrooms quartered, 2 oz butternut squash, 2 oz sliced turkey, sprinkle of cheese

Snacks – protein brownie, mixed nuts (almonds, walnuts, pistachio), almond milk latte from Dunkin’ (no sweetener or flavor), protein drink, rice cake

The high number of carbs doesn’t factor in my fiber intake. Carbs should really be around 85g. That’s still pretty high but I’ll do better with it next week. I’ve ordered protein powder, which I was out of, and I’ll be making egg muffins to have for breakfast instead of oats. I also will be having kale or lettuce everyday in one of my meals.

Exercise is at a major standstill with these injuries of mine. I will be going to PT twice a week, getting ART treatments, & doing as much cardio and yoga as my body will allow throughout the rest of this detox.

3 days down…27 to go. We got this! Stay strong & stay in the fight!

-Gina

Advertisements

Day 2 of Detox

Wrapping up day 2 so much better than day 1! As predicted, this day started out smoother & as a result I was a lot less hungry. I have to work on my meal timing so I can get more protein in earlier but otherwise a good day. My carbs look a little high but, if I subtract the fiber from veggies I’m actually good! No exercise; just some yoga stretches and my weekly ART treatment. Here’s what my meals for the day looked like:

Breakfast – 1/4 cup of oats with 1 tsp peanut butter. Coffee with approx. 1 tbsp caramel macchiato creamer.

Lunch – 4 oz. ground turkey, 1 oz brown rice, 2 oz string beans, 1 mushroom quartered

Dinner – 2 whole eggs, 2 mushrooms quartered, sprinkle of shredded cheese, 2 oz sliced turkey, 1 oz Brussels

Snacks – quest bar, protein cookie, protein chips, rice cake. I also had a second coffee made with unsweetened almond milk and 1/2 packet of Splenda.

Water – 64 oz – much less than yesterday and I’m feeling it

Winter Detox – Day 1

Happy Monday & happy day 1 of our winter detox! The first day is in the books! I hope yours went better than mine. I’ve never been so happy to start a detox/shred.

As with many Mondays during football season, I woke up bloated and feeling pretty crappy. The combination of fattening, fried foods & beer always makes my stomach unhappy. That SHOULD stop me…but it doesn’t. We only live once, right? I love football sundays and they wouldn’t be the same without the delicious foods and beer. Thankfully, I can make it through 2 more weeks without an issue. Superbowl Sunday may cause some temptation but I’m already planning some alternatives so I don’t kill my stomach…and this detox.

I started my day with water. It’s the best way to start reducing that bloat and start ridding your body of the garbage. I wasn’t really feeling up to a big breakfast but it’s worse to not eat at all, so I had a rice cake with a tsp of peanut butter. I managed to get in 10 minutes on the stairmaster before my neck gave me grief. That grief lasted the rest of the day but luckily, the stomachache did not. So, around 2pm, I had my lunch (4 oz of ground turkey, 2 oz of brown rice, 1 mushroom quartered, and 1.5 oz of string beans). This was followed 2 hours later with a snack (quest bar). I wasn’t going to have coffee but the migraine was too unbearable so I got a cold brew with almond milk – no sugar or flavors. I only ended up having 1/4 of it. I felt like having eggs as the day went on so I had breakfast for dinner -3 egg whites, 3 mushrooms quartered, 2 oz of butternut squash, 1/4 small avocado. I also ate a lot of my sea salt edamame. I was still hungry (probably because I didn’t eat breakfast) and low on protein, so I had 2 oz of sliced turkey (and a protein cookie) to end the day. I drank 84 oz of water in total for the whole day.

Not every day will be perfect. Some days it will be harder than others to resist temptation or to motivate yourself. Focus on the end goal and it will get easier to push through. 1 day down…29 to go. Hoping for a smoother start to day 2 tomorrow – we got this!

-Gina

Winter Detox

I don’t know about you but I’m in serious need of a detox. I practice flexible dieting – mostly clean eating with some treats thrown in the mix. However, lately I’ve been WAY too flexible. So, I’ve decided enough is enough. Let’s get 2018 started off right! Beginning this Monday, January 15, I will be doing a 30-day winter detox. That word “detox” often scares people. Hell…it scares me too. I don’t believe in juicing or following any type of extreme diet. History has taught me that you will do much more harm than good by following any type of prolonged elimination. This detox is just a way to get our bodies and minds back on track. For 30-days we will be following a strictly clean, protein-heavy diet. No cheat/treat days/meals. Now, I do realize Superbowl Sunday falls in the midst of this. I will likely be participating so I will personally be extending my own detox a few days. Anyone following along can bring their own food to the party or do as I will. I’ve compiled a list to take shopping this weekend. We will be eating 3 meals and two snacks per day (a total of 5 “meals”). I will post everything I eat on here and on MyFitnessPal for you guys to see. If there is something you enjoy and you don’t see it on this list, please feel free to reach out! Also important to note, you do not have to purchase everything you see. This is just a list of compliant foods for the 30-day detox program. You can find these foods at any local supermarket.

  • Oats (quick, old fashioned, or steel cut – none of that pre-made, packaged garbage)
  • Plain, greek yogurt
  • Eggs/egg whites
  • Tuna (solid white, preferred. Always packed in water, not oil!)
  • Brown Rice
  • Low carb wraps (Trader Joe’s)
  • Avocado
  • Lettuce
  • Cucumbers (English or regular)
  • Tomatoes
  • Chickpeas, black beans, or any beans you’d like (make sure they aren’t packed in oil or soaked in some sauce)
  • Mushrooms
  • Sweet potato
  • Quinoa
  • Chicken or turkey breast
  • Ground Turkey or chicken
  • Steak or ground beef – whichever cut you like…just make sure it’s very lean!
  • Peppers
  • Butternut squash
  • Veggies (kale, asparagus, string beans, zucchini, brussels, broccoli, cauliflower, etc)
  • Tilapia, salmon, or whatever fish you prefer
  • Almonds, cashews
  • Shredded cheese
  • Cottage cheese
  • Peanut butter or almond butter
  • Seltzer (plain or flavored)
  • Brown rice cakes (Trader Joe’s sells a good one!)
  • Edamame
  • Protein pasta (Banza is a really good one and easy to find)
  • Unsweetened cashew, coconut, or almond milk (for shakes and soups)

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

Water – make sure you are drinking 8-10 glasses (or 80-100oz) of water per day!

Protein Bars – You want to look for bars high in protein and low in sugar. You also want to be careful with carbs. Here’s a tip – look at the fiber then subtract from your carbs. That produces net carbs, which you should aim to always be under 10. Quest bars are excellent for this. RX bars have a higher carb count but have minimal and very clean ingredients. Depending on what you are eating throughout the day, this can be another good option. Other good options include No Cow & Paleo bars. If there is a brand that you prefer and you think will fit the criteria, send to me & I will let you know if it can be added

Fruit – this is tricky. A lot of fruits are extremely high in sugar and while it is always better than eating a cookie or candy, you still need to be mindful. They do contain a lot of vitamins and minerals so we will keep them on. For the next 30-days, stick with berries such as blueberries and raspberries. You can also use lemons or limes for your water. I would steer clear of grapes, apples, and melons for now. Bananas are loaded with sugar and carbs but are excellent before or after a workout. For that reason, I will allow bananas on the plan if you eat them sparingly…and only around an intense workout.

Coffee – If you know me, you know I rarely am seen without a cup of coffee in hand. I’ve done diets where it’s forbidden…and I have yet to figure out why. Of course, like most things, too much caffeine is not good. However, in moderation it’s fine. Now…what you put into your coffee may be another story. I always put almond milk in mine. Sometimes I get fancy and buy coffee creamer- which is eyeballed to the serving size. I don’t like super sweet coffee so that’s good enough for me. I recommend the same for all of you. NO SUGAR ADDED for the next 30 days. If you’re usual order is light & sweet you will have to adjust. Use skim milk and stevia (or Splenda if, like me, you hate stevia). Be careful to not use too much of those sweeteners! If you’re going to use creamers, measure it out. We often put way more than we think! You can also buy the creamers pre-portioned in small cups, also making them portable!

I will be posting some recipes and some of the foods I like on here tomorrow. Check out my Instagram for even more info – @thefight2befit

Let’s work!!

Stay strong & stay in the fight!

Gina

New Year, New Healthier US!

Happy New Year and happy blogiversary to this little engine that could. 4 years ago, I started this blog in the hopes that by sharing my story & struggles I could help inspire some of you. I just want to show you that despite every obstacle & hardship, it IS possible.

A lot has changed over the last 4 years. When I started this blog, I was in the middle of my own weight loss journey. I was down 50lbs and starting to really figure it out. Since then, I’ve completed a Spartan race, WipeOut race, 4-week bodybuilding prep (did not actually compete), ran my first 5k – coming in first in my age group, and became a personal trainer. I went from a size 12/14 to a size 2/4 and dropped about 80lbs along the way. This journey saw some incredible highs…and lows. In that WipeOut race, I ended up with a SLAP tear which I didn’t get checked out (and operated on) until 2 years later. I also have had a variety of issues in my personal & professional life, which have caused me to slack on this blog from time to time.

2017 was a year filled with some of the very best…and worst…moments of my entire life. Despite my best intention, I haven’t posted a lot on here…especially recently. Truth is, I’ve had a rough couple of months in my personal life. However, after a lot of thinking, I’ve decided to share with you all. The purpose of this blog was, as I said, to help people, so while I tend to keep my private life private…maybe sharing this can help someone see that they aren’t alone. I will detail everything in an upcoming blog. This past year also saw me recover from major shoulder surgery…only to be set back further. I’ve recently been diagnosed with bulging discs in my neck. This has caused incredible pain to my traps & shoulder…and is likely the cause of the migraines that I get. I don’t need surgery but it’s going to be a long road to get back to normal. Suffice to say, I am happy to begin a new year and hopefully begin a new chapter in this book of life.

I start physical therapy again tomorrow. This injury is a HUGE setback to the intense workouts that I’m accustomed to. So, I’ve decided to begin working on some functional stuff. I’ve had terrible balance throughout my entire life – so I’ll be starting there. I;d like to make my ankles less wobbly & strengthen my core. I can’t lift heavy or run, but I’m determined to figure out a HIIT workout that I CAN do. I will be trying to design a different plan to keep myself motivated.

In addition, I will be hosting a winter “detox” beginning January 15. Unlike a lot of the typical new year cleanses and detoxes, this doesn’t involve any juice or extreme diet. Instead, we will be focused on super clean eating; Detox the body from the holiday goodies…and garbage…that we’ve filled it with and get the new year off to a healthy start with a nice clean slate. I will be posting a shopping list next week to get everyone started. Similar to my last shred, I will post everything that I eat daily. I’m not calling this a shred since I can’t do those type of workouts. However, I will be doing whatever I possibly can and posting that here as well. Anyone interested in joining me on my mission to healthier living, shoot me a message – thefight2befit@gmail.com – and I will try to help you out!

Thanks for following my journey! Let’s make 2018 our best & healthiest year yet!

Stay strong & stay in the fight!

Gina

How to Stay Healthy This Holiday Season

‘Tis the season for family get-togethers, office parties, and lots of delicious foods & drinks. It’s a common belief that people pack on the pounds during the holiday season. That isn’t necessarily the case. The truth is, while you may gain a couple of pounds, chances are it won’t be anything significant. The holidays don’t necessarily signify weight gain – but overindulging does, and that can happen at any time of year. The key is learning balance. It’s important to focus your time on loved ones rather than counting calories. You should enjoy yourself and some treats, but there’s no need to be reckless! Here are some tricks to beating the bulge this holiday season:

Don’t skip meals! Often times, people think that if they skip a meal it will give them more calories to use later on. That couldn’t be further from the truth. In fact, you’re doing serious damage to your metabolism when you skip meals. Your body will go into starvation mode, and instead of distributing the food the way it should, it turns to fat. Ultimately, you will end up being twice as bloated and feeling worse than if you had just had a small meal or snack prior to your party.

Bring your own healthy dish to the festivities. Let’s face it – time is of the essence this time of year. I’m sure the host will be more than appreciative for the help. Offer to make a healthy side dish or dessert. This will not only be a big help to the host, but it will allow you and your friends &/or family to enjoy the time together and not to worry about what’s on your plates.

If making something isn’t an option, practice portion control. This should be something that’s done all year round, but it’s especially important this time of year. Begin with salad or veggies and be sure to pace yourself by eating slowly before going back for seconds.

That being said, you want to choose your indulgences wisely. No one is saying you can’t have your favorite dessert or your family’s secret, delicious dish. Less is definitely more. Have a little bit of everything you really enjoy and move on. The easiest trick to ensure you won’t overindulge is to load up on water & veggies. That will keep you fuller and keep you from grazing the table.

Be realistic with time. This is another big one. Do your best to keep up with exercise – just 30 minutes a day can make a big difference physically AND mentally. This can be walking around the mall or walking when you first wake up in the morning – every little bit counts and will even serve as a great stress reliever.

Above all, focus on what’s truly important this time of year. If you do eat too much or don’t get as much time to exercise, be kind to yourself – you’re doing your best. Don’t feel guilty – just do better the next day. Life is short – don’t waste precious time agonizing over an extra serving of pie or an extra glass of egg nog. Spend that time with your loved ones; you’ll be happier for it in the long run.

Happy holidays to you & yours!

-Gina

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