The Ugly Truth Behind PCOS

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I am 1 in 10. I have a condition known as Polycystic Ovary Syndrome, or PCOS. For many years, this was an unheard of & unspoken illness. While the internet can sometimes be the bane of my existence, it’s provided a lot of insight and comfort recently. It’s so helpful and awe-inspiring to see so many others in the same struggle. It’s had a terrible impact on the last 15 years of my life but before I get into my story, let’s shed some light on what PCOS actually is.

PCOS is a condition that affects a woman’s hormone levels. 1 out of 10 women have this illness. Despite this ratio, experts believe that more than half of women with PCOS don’t even realize they have it. Women with PCOS have slightly higher levels of testosterone and androgen in the body than normal for the average woman. Despite the name, you may not necessarily have ovarian cysts. Symptoms can sometimes present themselves at the onset of a girl’s period; however, many won’t notice anything until they’ve gained a significant amount of weight or have trouble getting pregnant. In some cases, women don’t find out they have PCOS until after they have their first child. The most common symptoms are irregular periods, heavy bleeding, excess hair growth, acne, weight gain, male-pattern baldness, darkening of the skin, fatigue, and headaches. PCOS is also linked with chronic inflammation, which can leave you feeling achy, fatigued, and it contributes to weight gain.

Along with the myriad of symptoms, one of the biggest issues with PCOS is how it affects your ability to become and/or stay pregnant. In fact, it is the leading cause of female infertility. Between 70 and 80 percent of women with PCOS have fertility problems. This condition can also increase the risk of complication during pregnancy. Women with PCOS are twice as likely as women without the condition to deliver their baby prematurely. They’re also at greater risk for miscarriage, high blood pressure, and gestational diabetes. However, hope is not lost. Having PCOS does not mean you will be incapable of becoming pregnant naturally; it just may take longer than others. Losing weight and lowering blood sugar levels can improve your odds of having a healthy pregnancy. Women with PCOS can also get pregnant using fertility treatments that improve ovulation.

There is no cure for PCOS; however, there are several medications and treatments your doctor may suggest. Medications such as birth control & metformin are often prescribed to reduce symptoms and/or regulate your period. Fertility medicines may also be recommended for those trying to become pregnant. Your doctor may require regular tests and follow up visits to be sure that the treatment/medication is working properly and to adjust if necessary. Some doctors may also recommend supplements, including berberine, folate, B12, vitamin D, and inositol. Regular exercise, healthy eating, and weight control are also key treatments for PCOS. Unfortunately, it can be more challenging to lose weight and to maintain weight loss with PCOS. Some recommended foods to avoid are foods that are high in refined carbohydrates, such as white bread and muffins, sugary snacks and drinks, and inflammatory foods, such as processed and red meats. Many women with PCOS often have higher than normal insulin levels. Doctors advise that just a slight weight reduction and increase of exercise can help improve insulin sensitivity.

If you or someone you know is experiencing any of these symptoms, seek help from your OB/GYN as soon as possible. The sooner you get help, the sooner you will be on the path to feeling better!

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MY STORY:


I am 1 in 10. Everyone has a story…this is mine. After suffering every single month throughout high school and falling very sick during my first semester of college, I sought help from a gynecologist. She diagnosed me soon after with PCOS at the age of 18. From then on, I was put on various birth control pills (and even that godawful…and pointless…patch) to try and regulate things. It has been mostly under control, except for my weight fluctuating like crazy, my face randomly breaking out like a teenager, and my period doing whatever it damn well pleases.

I do not have kids yet and am otherwise convinced that I won’t be able to have them. I have suffered two miscarriages – one in my very early 20s and another one recently.

I’ve recently come off birth control and I’m hoping to not go back on it. I’ve been on it for 15 years, barring a few months here and there where I was giving my body a break or where I didn’t have insurance. While it is helpful for many of my symptoms, it tends to stop my period and cause a bunch of other issues…which I don’t need. I plan on taking it day by day to see how my body reacts and if all goes well, I won’t go back on the pills. The goal, as always, is to feel good & live a better, healthier life.

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If you or someone you know is struggling, please know you are NOT alone. Feel free to contact me anytime through social media or via email – I’m always available to lend an understand ear.

Stay strong & stay in the fight

xoxo

Gina

My Fight to be Fit

Anyone who has ever been overweight knows just how hard of a process it actually is. Every single day is a struggle. Like many others, those struggles began for me as a child. I played sports and was fairly active during the summer but not all year round. As a result, my weight reached 180lbs by the time I entered high school. High school can be rough on any kid…but when you struggle with weight it’s that much worse. By senior year, I developed significant problems with my eating. I didn’t know that I had a “real” problem because I was never underweight and I was never formally diagnosed with any type of eating disorder. I’d go from eating one meal a day to, at my worst, one piece of candy or cracker per day. I made myself sick, which ultimately got me to eat again but not nearly enough. As the years have gone on, I’ve come to realize I suffered from what is known as Atypical Anorexia. That disorder continued to plague throughout college and ultimately ended with my spending upwards of 2 hours a day in the gym, barely eating, and drinking (heavily) every weekend. I got down to 130lbs and while I looked great…I didn’t feel it. Looking back on it, I had worked really hard in the gym but done nothing about my diet…or my mental state.

What many people in the fitness industry don’t truly understand is how much of this process is actually mental. You could do all of the right exercises and have the best diet…but if your head isn’t in the game…you won’t be either and that will almost ALWAYS catch up with you. It did for me.

Over the course of my entire life, I probably did almost every fad diet there was. At the time where I was living at the gym, I was also on the South Beach Diet. Like most other fads, once I stopped living in the gym and doing that diet, I gained a lot of the weight back. Over the course of the next 5 years, between health issues, medication and a lack of exercise, my weight climbed to an all-time high of 210lbs. I was miserable and completely clueless as to how I could change it. I needed help but I didn’t know where to turn. Enter the Biggest Loser and Jillian Michaels. The show has gotten a lot of criticism over the last few years for people gaining the weight back. Anyone who drops a crazy amount of weight without changing their mindset and, subsequently, their lifestyle, will fail. That’s just a given. Those who used the show as a method to change their life have stuck with it and their results have lasted. Those who used the show as a game and a chance to win money and fame…have not succeeded. It’s not easy. You have to work at this every single day. But that show, that woman…completely changed my life. If it wasn’t for the one night I turned on that show…I may not be where I am today. I began going to the gym the very next day and I never looked back. To date, I’ve lost and kept off about 80lbs & gone from squeezing into a size 14 to comfortably wearing a size 2/4.

It hasn’t all been roses & sunshine. I didn’t know much when I started. It took me a long time to lose weight and figure out what worked for my body. I began, like many others, by doing a ton of cardio. Slowly, with the help of online videos and Jillian DVDs, I began to incorporate weights into my routine. Without the proper guidance though, I ended up overtraining and doing many exercises incorrectly. This gave way to a serious shoulder injury, which landed me in surgery last October. I became a trainer and nutritionist so I could help others see that they weren’t alone in this fight and give them the guidance that I never had.

Since starting at The Arena, I’ve gone from a personal trainer to a professional. I will still argue that while you may lose some muscle, fasted cardio is the key to my fat loss. After all, every person’s body is different. However, I’m learning more and more everyday just how bad some of the most common exercises are and how they’ve created pain & made my pre-existing injuries that much worse.

Despite negative feedback and research, the Biggest Loser is the reason I got off the couch and did something about my weight. Was it the best, most credible source? Maybe not but it sure was the driving force behind my motivation and what kept me going every single day. I watched season 14 and I connected with the cast and trainers. I used Jillian’s voice as my motivation…and I made a change because of it. I may not have known the proper form or done the safest exercises but I got off my butt and got to the gym. I toned down the partying and eating out. I made small changes and learned how to implement a healthier lifestyle. I did the best that I could with the limited resources available to me. I also did it the smart way – making sure to not restrict myself or start some crazy exercise regimen. I made it work for ME…and it’s stuck 4 ½ years later. Along the way I’ve learned how to exercise safer and what proper form actually is. I’ve learned that I don’t need a TON of cardio to shed fat…but that for my terrible metabolism, I definitely need some. Most importantly, I found balance. Something I strived for my entire life. Now I want to help others do the same.

If you’re in the NYC or Westchester Area & are looking for personal training, nutrition coaching, or a kick-ass class, contact me! I hold weekly bootcamp classes every Tuesday & Thursday and am available for small group & individual training. Email me at gina@thearena.fit for more information.

See more of my videos and articles here: Fight to Be Fit

Stay strong & stay in the fight!

-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

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

This is 34

Another year older…another year wiser. This was a trying year for me but I did my best to push through all of the struggles…and come out stronger from it all.

I started a new career in a brand new field. It’s been quite the journey but I’ve never been happier going to work everyday. I finally understand what it means when people say it doesn’t feel like work. I may have had some financial struggles as a result, forcing some parts of my life to go backwards…but it’s all been worth it.

My shoulder finally gave out and I had no choice but to confront the issue that had been plaguing me for a long time. Being told you need surgery is tough on anyone but when you need your muscles to make a living…it’s that much worse. Combine that with the inability to properly workout…causing some weight gain and A LOT of muscle loss…and it can be mentally debilitating.

No one really tells you how hard it is mentally to get through injury recovery. Everyone talks about the physical element….but no one discussing how truly horrible it is to an otherwise healthy mindset. I’ve touched on this quite a bit on my Instagram and in past blog posts but it can’t be said enough. Despite my daily struggles and how I’ve seemingly gone backwards in how I view my own body…I’ve managed to make a pretty decent comeback. I am wrapping up a 6-week shred where I lost weight and regained my muscle & strength. I’m not at 100% but I’m damn close to where I left off a few years ago. I’ve also been working with a trainer/co-worker on corrective exercises. I’ll be writing a full blog post on this soon but suffice to say that if you are going through PT post-op, you should hire a personal trainer as soon as you are cleared. When you suffer an injury, you compensate for that pain and injury by using other muscles and seemingly doing exercises incorrectly. This will ultimately lead to even worse problems down the line. It’s well worth the time and money to invest in someone who can redirect you back to proper form & help get your strength back safely.

As I enter a new year of life, I’ve also come to some level of acceptance. For my entire life all I ever dreamed of was being married and having babies. While I still want those things, I’ve come to accept that when it’s meant to happen it will…and hopefully with the perfect person (for me). I may not be getting younger but I’m done making myself miserable over things I can’t control. I’m choosing to focus on something I can control – my own happiness. Other people can’t dictate that – only I can. That’s been my focus since New Year’s and will continue to be throughout this year. After all, eventually everything that’s meant to be falls into place.

So it goes, another year older & another year wiser. Here’s hoping this year is filled with lots of laughter, good health, and great memories.


Thanks for taking this journey with me!

xoxo

Gina

Mission Hot Body version 2.0 – Day 1

Here we go!! Day 1 of this 6-week summer shred…aka Mission Hot Body version 2.0 is here! My workout didn’t happen today…because myself a new car! Being stuck at the dealership way longer than anticipated didn’t leave me any time to workout as I initially planned. Oh well…life happens sometimes. This is how my week will shape out, to adjust for not working out today:

  • Tuesday – legs
  • Wednesday – PT
  • Thursday – cardio
  • Friday – PT
  • Saturday – legs
  • Sunday – cardio

There is some wiggle room with my weekend but that’s my plan as of right now. Despite having tons of junk in the house – I stuck to my guns and was very strict with my diet today. Here’s what day 1 looked like:

Breakfast:

  • 1/4 cup of oats with cinnamon & flax
  • Caramel latte protein coffee (made with almond milk)

Snack: 100 calorie almonds

Lunch:

  • tuna with avocado (4oz)
  • carrots

Snack: RX bar

Dinner:

  • Two turkey cutlets (4 oz)
  • 2 oz butternut squash
  • 2 oz string beans
  • Salad with chick peas and a sprinkle of cheese tossed very lightly with balsamic vinegar and a drop of olive oil
  • Raspberry like seltzer (2 cups)

Water – 6 glasses

Macros on point 👌🏻

Looking forward to another day of delicious food…and a hardcore workout. Have a good night everyone 🤘🏻

-Gina

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

 

Exercise & Invisible Illness

 

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Anyone who suffers from an invisible illness can testify to the effect that it has on you, mentally & physically.

I suffer from two different invisible illnesses, PCOS & CFS. The PCOS has been under control for many years however I have been experiencing a very bad flare-up…which has caused my CFS to go mad. The combination has caused my workouts to stop, my weight to rise, and my mind to go bonkers. Let’s back up a bit so I can explain better.

Unbeknownst to me, the  (Polycystic Ovary Syndrome) began in high school. I would get extremely sick every month and end up sent home from school, doubled over in pain. Soon after my graduation I went for my first ob-gyn appointment, and learned that there was a reason for my misery. I was placed on birth control and, barring some issues along the way, have mostly been fine ever since. Until now. Up until recently, I have not had the insurance to warrant my regular exams or medication. The results have my weight sky rocketing, my sugar cravings going absolutely MAD, my hormones completely out of whack, my skin breaking out like a teenager,  and my lower back in chronic discomfort. The more research I do, the more I realize I have been suffering with various symptoms of this all along but since the pain was gone, I had no idea. It also seems that some of my stomach problems may be linked to this. While there is no concrete evidence, I’m finding that the “PCOS-friendly” diet is actually the diet that helped my stomach most when I followed it a while back. While I do follow the high protein/low carb diet, I have been on sugar overload. Now I may love candy but even I can admit that my cravings have been out of control lately. All of this has my wheels turning and thinking that perhaps PCOS has been the cause of all of my health issues all along…but since it is not a proven fact I will just let that be for now. What I can say is that the PCOS, combined with my insane stress levels, have caused my CFS to run wild.

CFS, or Chronic Fatigue Syndrome, is something that is very hard to explain…and even more difficult for people to understand. There are no visible signs. Your body aches as though you have a very high fever or the flu and you get extremely tired and feel this overwhelming sense of fatigue that no amount of sleep seems to cure. Your immune system also gets significantly weakened with CFS. Some days it just feels like my body is fighting a losing battle within itself.

With the combination PCOS & CFS wreaking havoc on my body, my exercise routine has taken a BIG hit. So much so, that my Summertime Shred has been put on hold. It’s been really hard on me mentally but I know it’s for the best. I have been doing my best to follow a very good (PCOS-friendly) diet and exercise whenever possible, but it’s still taking a toll on me.

Often times people who suffer from CFS feel as though they don’t have the energy for simple tasks such as going to work or taking a shower. That’s exactly where I’m at. Lately just getting myself out of bed has been a chore in and of itself. However, seeing how much you can accomplish and improve over time by exercising can be a big motivator and a way to feel better, both physically and mentally. I am doing my best to get some type of exercise in every day, no matter how little it may be.

A common trend that came up in my research for both CFS & PCOS is that of walking & yoga. Both seem to be exercises that are extremely effective and favorable to both illnesses. As the weather gets warmer (HELLOOO SPRING!!), I have been incorporating walks more & more into my daily routine. Despite the fact that I am not the biggest fan of walking, it does make me feel good to get my body moving. Since it seems to be working well for my body, I find myself doing this most often.

I have also found myself stretching a lot more. I’ve tried to take advantage of the foam rollers around me and, while I have never been the biggest yogi, I’ve also been using several yoga poses to help with managing the aches & pains. It has been proven that certain yoga poses promote hormonal balance and deep relaxation, which help to bring the adrenal and cortisol levels of otherwise stressed-out PCOS minds and bodies in check, while assisting in healing from chronic inflammation. The more my lower back hurts, the more I find myself gravitating towards this practice. Right now I’m doing some of the stretches/poses myself however, I may be trying out some yoga classes (or dusting off my old SkinnyGirl dvd) one day very soon.

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If you are like me and have grown accustomed to a structured strength training regimen, having chronic pain & fatigue can be torture. However, I have found that resistance bands, in all their simplistic glory, are quite the amazing resource in such times. The bands are designed to keep your strength training up with as little impact & intensity as possible. Your muscles will feel as though they had a monster workout but you are actually putting in half the effort you normally would.

I have also found in my research…and my own experience…that it is often easier to divide daily exercise into two sessions, to avoid symptom flare-ups. Activity may be alternating and brief, spread throughout the day and/or followed by rest. If you experience a worsening of symptoms, you should return to the most recent manageable level of activity.

It’s important to keep in mind the following when beginning a workout routine, under the stress of any chronic pain/illness:

  • The more gentle the exercise, the better it will likely be for you. It may seem like you are doing nothing (especially at first) however it’s important to ease into a new routine that will suit your current needs.
  • Start slow – It’s not about the ego! I’m guilty of trying to do more than my body will allow but it’s critical to monitor your symptoms and adjust your workouts accordingly.
  • Push yourself to get moving, but don’t push yourself to do more until you know you’re ready. You want to make sure you get your body going…but not overdo it to the point you make a bad situation worse.
  • Expect some setbacks – you’ll need to experiment to find your current level of tolerance.
  • Remember that exertion comes in all forms. Don’t try to exercise on a day that you’re also going to the grocery store or doing something else that’s strenuous.
  • Take breaks when you need them, but don’t give up! The payoff could be less pain, more energy and a better quality of life.

**Note: Many people who suffer from chronic illness/pain are so ill they can barely get out of bed, let alone leave their home. In this instance, there should be a very modified & careful approach to exercise. Hand stretches and picking up/grasping objects may be all that can be managed at first. Gradually increasing activity to the point where you can handle essential activities of daily living such as getting up, personal hygiene and dressing would be the next step. Those in this situation, should focus on improving flexibility and minimizing the impact of deconditioning so they can slowly increase function enough to manage basic activities.

I always struggle with sharing my setbacks on here and on my Instagram but the goal has always been to inspire others by sharing my story…no matter how good or bad it may be. I want you all to see that no matter how hard things get and whatever life throws your way – it IS possible. I have been feeling really defeated lately, especially as I am trying to build a fitness business. However, I know that I work hard and I will get myself back to looking AND feeling good soon enough. As a matter of fact, I have recently obtained insurance and have already begun taking the necessary steps to alleviate this whole mess! I may not be able to crank out my own crazy workouts right now but that doesn’t mean I can’t help others achieve their goals. I know how hard this journey is and I know what it takes to succeed. I have always said that nothing worth having comes easy – and this is by far the biggest test of that. The best advice I can give anyone (including myself) is to take it one day at a time…one step at a time…and above all, just keep going!

Stay strong & stay in the fight!

-Gina

TheFight2BeFit@gmail.com

1st Phorm Product Review: Adrenal Restore

For the last 10 years, I have suffered with Chronic Fatigue. Many symptoms come and go but the fatigue is always present. I’ve taken vitamins, gotten injections, and tried various other remedies but nothing has worked. Until now.

Enter Adrenal Restore, from the awesome people at 1st Phorm. This has truly been my magic pill. I’ve been using it for about three weeks now and it has completely changed my life. I went from barely being able to move out of bed to being back at full speed in the gym, while balancing the rest of my hectic life. I have tested it by using it a few days then taking a few off. Let me tell you – I feel a HUGE difference when I take the pills. The aches and pains are almost non-existent, my energy is insane, and even my sleep has improved.

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Here’s a little background on the pills themselves and how they help you:

From 1st Phorm: “The potent ingredients of Adrenal Restore reduce physical and mental stress, minimize caffeine headaches, reduce cortisol levels to help minimize fat storage and optimize natural energy levels.”

Since beginning these pills, I have drastically cut down my coffee intake – going from a MINIMUM of 4 cups per day down to one. My energy levels have been much higher than it has in months so I haven’t needed that extra caffeine boost. I also notice that while I may not be getting extra hours of sleep, I feel much more rested when I wake up. Best of all, I am able to lead a normal life without the aches & pains wearing me down.

More from 1st Phorm: “Your Adrenal glands play a huge role in your every day function and how well your body operates. They are responsible for some major hormones like DHEA, Cortisol, Progesterone, testosterone, Adrenaline and over 40 others. These hormones can be thrown out of whack due to the strain placed on your adrenal glands through training, stress in life, anxiety patterns, stimulants, and countless external stressors. No matter what gender someone is, they are susceptible to the negative side effects of having there hormones being out of whack. This is where the term adrenal fatigue comes in: being chronically tired, trouble getting up after good sleep, cravings for food, getting sick more easily, not feeling the effects of stimulants like caffeine, feeling over whelmed… and the list goes on. Now, Adrenal Restore is an all-natural product designed to help reduce those side effects and get your adrenal glands back to proper function. This is done with the vitamins and herbs in the capsules. Here is a list of ingredients. You will see that the ingredients listed are proven to be antioxidants, fight fatigue, improve memory, normalizing blood sugar, boosting your immune system, and mood enhancing.”

*As a word of caution: Even though this is a natural supplement, if you are currently on prescription medication you should consult your physician prior to trying these pills.*

I don’t like to promote products for the sake of doing it. This blog is all about sharing my journey to help others facing similar struggles. I truly believe that this pill can help many others who are suffering, just as it helped me. If you are interested in learning more about this product or any others, click here or send me an email at the address below. I would be more than happy to answer any questions you may have.

Stay strong & stay in the fight!

Gina

TheFight2BeFit@gmail.com