Detox Day 4

And just like that we’re more than halfway through week one! Today wasn’t as hectic and I was able to make some easy & quick adjustments for extra protein. Here’s what that looked like:

Breakfast – should’ve been 1/4 cup of oats with 1 tsp of pb…but they exploded in the microwave đŸ€ŠđŸ»â€â™€ïž so it was much less. Washed that down with protein apple juice and iced coffee with caramel macchiato creamer

Lunch – 4 oz turkey sausage patties, chopped; 2 oz brown rice; 2 oz string beans; mushroom, quartered

Dinner – veggie burger topped with a sprinkle of cheese and chopped mushroom; 2 oz butternut squash; 3 Brussels (cuz that’s all that was left); Approx 1/2 cup of cracked black pepper edamame; washed down with La croix lime seltzer

Snacks – protein brownie; rice cake with 1 tsp pb; iced coffee with almond milk; cottage cheese; 1/2 rx bar

Once again, MFP doesn’t factor in the fiber so my carb count isn’t THAT high but it’s still higher than it should be. I’m excited to go food shopping and create new protein packed foods for next week! I did a few PT exercises from my at-home program but that’s about it for exercise today. Tomorrow is another full hour in PT but should be an easier day overall. It’s almost the weekend everyone – hang in there!

Until tomorrow, stay strong & stay in the fight!

-Gina

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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

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

Summer Shred – Day 2

Another day in the books!! I won’t lie – last night got pretty ugly. I didn’t drink enough water and I was under my calorie goal for the day. That resulted in being my STARVING. No bueno. Today was much better. This is how the day shaped out:

Breakfast:

  • Egg white scramble (made with  3 medium egg whites, 4 pieces of asparagus chopped, 2 balsamic mushrooms chopped, and a sprinkle of cheese)
  • Medium dark roast iced coffee with almond milk (no sugar or flavor) from Dunkin

Post-Workout: Phormula-1 Chocolate shake (made with ice water)

Snack:

  • 100 Calorie Almonds

Lunch:

  • 3 oz ground turkey
  • 2 oz. kale
  • 2 mushrooms chopped
  • approx. 3 tbsp quinoa

Snack:

  • Coconut RX Bar
  • 4 shots of espresso on ice with splash of soy & 1 splenda (Starbucks)

Dinner:

  • 4 oz tilapia
  • 2 oz butternut squash
  • 10 Brussel sprouts
  • Salad (with shredded cheese & chick peas)

My calories were still on the low side but I drank a ton of water which kept me satisfied and full all day. That being said, my macros were once again spot on!

Tuesdays are usually hell day for me. My day begins at 5:30am and doesn’t end until around 8 pm 😣 but that wasn’t gonna stop me. I hit the gym HARD and got a really good leg day workout in:

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Let’s keep this momentum going into day 3 tomorrow!!

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

 

A Healthy & Happy End to Summer

Image result for end of summer bbqSummer’s (sadly) coming to a close. I’m sure by now you think you have it all figured out and can throw the best BBQ party anyone has ever been to. However, I’m willing to bet there are many things you haven’t even thought of when it comes to hosting a healthy feast for your family & friends. In this post, I’ll give you some of my tips as well as some healthy ideas to end the summer of 2016 with a bang! Let’s get started!

One of my favorite ways to cook is on the grill. I wish that I lived in a climate that made this possible year-round but since I don’t right now…I’m stuck with it being summer only. Grilling gives everything such amazing flavor and it’s super easy for prep and clean-up. When people think of BBQ, they typically think of burgers and hot dogs BUT there are so many more options! You can make chicken, turkey burgers, vegetables, fish…virtually anything your heart desires. You can also use this BBQ time as meal prep for your week ahead. Grill some extra meats and you will be set for the entire week! The best advice I can give anyone when preparing for a Labor Day BBQ…or any get together – spend a little extra time planning the menu. Think of your guests and what they like…but also think of healthy options. Make your list, check local sales, and head to the store for those items. By being a little prepared, you will end up being a lot less stressed and your entire event will run much smoother.

In addition to the grill, you will need to think of snacks. One great option to pair with platters of chips, pretzels, & cruditĂ©s is Chobani Mezé Dipℱ. Mezé Dipsℱ are made from Greek yogurt and real vegetables with only natural, non-GMO ingredients and no artificial flavors or preservatives. They come in flavors such as Roasted Red Pepper, Chili Lime, Three Pepper Salsa, and Smoked Onion Parmesan. Best of all, they are low in calories and good for you! Try that instead of traditional dip or hummus this weekend 🙂

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As far as side dishes go, have your guests bring something they love. This will keep everyone involved and cut down on your own prep time…and expenses.

Now then…the drinks. I’ve written about this in a previous post however this is such a common diet buster at get-togethers…it’s worth mentioning again. You have to be smart about it. Enjoy a light beer or skinny cocktail but save the calories for the delicious food instead. Trust me, you won’t regret that choice!

Lastly, and my least favorite – cleaning up. The best part of a BBQ party is how low maintenance it all really is. Head to your local Dollar Tree or dollar store and stock up on paper goods – tablecloth, napkins, plates, utensils, cups – get it all. While you’re there, get a few bowls and aluminum tins as well. When the party is over, you can throw everything away!! The only clean up required will be your grill (and putting away any leftovers, of course).

No matter where you go or what you do this weekend, make sure to enjoy every second. Life is too short to spend it unhappy. Stay safe  & stay healthy everyone!

-Gina

TheFight2BeFit@gmail.com

Clean Eating on a Budget

Anyone who knows me knows that I’m ALWAYS on a tight budget. However, despite whatever financial struggle I’ve faced, I’ve still managed to lose and maintain a weight loss of about 70lbs….all while keeping my diet clean. It hasn’t been easy and some months it requires a little extra patience and strategizing…but I’ve been able to do it for less than $20/week (or about $50/month when shopping in bulk). I’ve written about this in a previous blog post but I thought I would shed some more light on this topic..since it’s a very common issue.
Organic vs. Not – Personally, I never jumped on this train. To me, a vegetable is a vegetable. I never understood the purpose behind spending twice as much for something labeled “organic.” This is a personal preference thing – if you really feel strongly for eating this way be my guest, just know that it will ALWAYS cost you more. People have their reasons and beliefs for why they believe this is the way to go but in general I wouldn’t bother. If it’s not a big deal to you, shop the sales like me and you will be able to eat clean while staying on budget.

Frozen Vegetables vs. Fresh – Whenever possible, you should always get the fresh vegetables. However, depending on the season (and the sale) it may not always be possible. I usually stock up on some of my favorite frozen veggies when they are on sale…which usually means each bag will be just $1. That way, if the fresh variety isn’t accessible I still have exactly what I need.

Name Brand vs. Store Brand – I have never been a label whore. Whether it’s clothes, food, shoes…I never care. If it looks good, fits good, or tastes good…to me that’s all that matters. You will notice that 9 times out of 10, the store brand has the same ingredients as the name brand…and is half the price. So why spend extra just for a name? Drop the ego and grab your generic store brands and you will notice a big difference in your wallet.

Meat/Fish – This is the one area that can get tricky. Buying meat or fish will almost always cause your bill to be higher. However, you have to shop smart whenever possible. Head to Costco or any other bulk grocer and get your chicken. The Costco brand usually has about 15 or 16 boneless, skinless breasts (sometimes more) per pack and it will run you less than $20. You can also grab the packs of ground turkey or chicken when they are on sale and keep them on hand in your freezer. Anything from the butcher or fish counters will run more money…so plan accordingly and stock up whenever possible.

Make a list and always check it twice! I can’t tell you how helpful this one is. Keep a running list on the refrigerator and add things as they run out. Right before you go shopping, go back through the cabinets/pantry and fridge/freezer to be sure you didn’t miss anything. You can then skim through the flyers and see which store has most of those items on sale. My favorite store to shop in by far is ShopRite. They always have the lowest prices and biggest variety for what I need. Another favorite is Trader Joe’s. I don’t buy many things there (they tend to be a bit pricey) but you can find some good deals on otherwise expensive ingredients. Plus, they always have bananas for 19 cents – so how can you go wrong?!

When in doubt always shop the sales. You can never go wrong when you do that. Sure, you may not get every item on your list but you will have money leftover to put towards the next shopping trip. Like other things on this weight loss journey it won’t be easy but with a little patience, I promise it IS possible. Take the extra time and you will save a lot of extra money in the long run.

Happy shopping!!

Stay strong & stay in the fight

-Gina