Summer Shred – Homestretch!

Hard to believe but week 5 is in the books! For those following along, I apologize for my crazy delay on updating you all. If you follow along on Instagram , you will see that I’ve been eating pretty much the same stuff and working out as much as possible. Life got pretty hectic over the last few weeks but I’ve managed to work in cardio wherever I can as well as my weight lifting days. While my diet has been mostly the same, I have stepped it up this week and gotten a little more strict. I cut WAY back on my carbs. Surprisingly, I haven’t been overly hungry or having weird sugar cravings. This has been my best “cut” yet. My workouts may not have been perfect and my schedule may have been chaotic…but I have seen some amazing results! I also had quite the non-scale victory…in Charlotte Russe of all places…while searching for a birthday outfit:

I didn’t buy that dress…but I did buy one even sexier and tighter.


I got to wear that dress confidently for my birthday celebration with friends last night. We had a very late dinner followed by drinks and dancing the night away. I decided that I’d keep it fairly healthy and safe for my stomach 


I didn’t eat the lettuce, as it had some sort of weird dressing on it. However I ate the rest, along with a taste of the table appetizer and was more than satisfied. For drinks, I stuck to one liquor (tequila) all night. I didn’t mix it with more than a splash of club soda and a few limes. 


I didn’t eat the dessert or bread that the restaurant provided either. I had a great time, didn’t get bloated or sick, and felt content. You don’t have to restrict your whole life to keep your diet in check. Allow yourself to enjoy the special moments in life and all of the food that comes with it. I may have had a pretty healthy night…but that’s what I wanted to have. I know ice cream cake along with Mexican and ballpark food await me this week…so for me it wasn’t worth it to pig out last night. Besides…there wasn’t room for much food in that dress 😉

As I enter the final week of this shred (and my birthday week), I have to say this really has been the most successful “cut” that I’ve ever done. I don’t feel like binging…and I got the results that I wanted. Could my abs show more? Yes. Could I weigh less? Probably. However, this was the healthiest, most realistic way to lean out that worked for ME. I will likely keep going beyond this week, so as to keep myself in check throughout the summer. I may not be AS strict but I will keep my diet as clean as possible and workout as hard as my body allows. 

If you’ve been following this shred along with me…stay strong! We are in the homestretch! Keep up with my workouts & meals on Instagram and MyFitnessPal. We got this!

-Gina

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Living with IBS

Irritable Bowel Syndrome, or IBS, is one of the most common health concerns facing Americans today yet it’s one of the least discussed. Many people who have this condition suffer in silence due to it being somewhat of a “taboo” subject or just for not knowing that there is an actual problem.

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The walls of the intestines are lined with layers of muscle that contract and relax in a coordinated rhythm as they move food from your stomach through your intestinal tract to your rectum. If you have Irritable Bowel Syndrome, the contractions may be stronger and last longer than normal which will cause gas, bloating, and/or diarrhea. The opposite can also occur with weak intestinal contractions, slowing food passage and leading to hard, dry stools. Abnormalities in your gastrointestinal nervous system also may play a role, causing you to experience greater than normal discomfort when your abdomen stretches from gas or stool. Poorly coordinated signals between the brain and the intestines can make your body overreact to the changes that normally occur in the digestive process. This overreaction can cause pain, diarrhea or constipation.

As many as 1 in 5 American adults experience signs and/or symptoms of IBS. There are two common forms of IBS – IBS-C, with constipation, and IBS-D, with diarrhea. It is unknown what causes IBS but there are many factors, including family history, which are considered to be a trigger for those suffering with this illness.

One of the biggest triggers for IBS is a person’s diet. Many people have more severe symptoms when they eat certain things. Some doctors will recommend doing an elimination diet to pinpoint what the exact trigger food(s) could be. Some other recommendations include: eliminating high-gas foods such as carbonated beverages, vegetables (especially cabbage, broccoli, Brussel sprouts, and cauliflower) and raw fruits, eliminating gluten (wheat, barley, and rye) or avoiding refined (not whole) grains, eliminating FODMAPs, avoiding high protein diets, limiting or eliminating caffeine (such as coffee), and experimenting with fiber intake. A person suffering with IBS should eat smaller meals and drink plenty of liquids, especially water! It’s also important to note that a person with this illness should be careful with their dairy intake, regardless if they are lactose intolerant or not.

Another common trigger for IBS sufferers is stress. Many people find that their symptoms are worsened or brought on during periods of increased stress. While stress certainly will aggravate your symptoms, there has not been any research found to cause them.

Women, especially under the age of 45, are twice as likely to develop IBS. Researchers believe that this is due to hormonal changes. Many women find that their symptoms are more prevalent during or around their menstrual cycle. IBS worsens as hormone levels fall. As hormone levels fall to the lowest point during menstruation, symptoms such as stomach pain, discomfort, and constipation or diarrhea become more common and intense. What’s worse, those who suffer from painful periods, are twice as likely to have an increase in symptoms.

Even though the signs and symptoms are uncomfortable IBS, unlike ulcerative colitis and Crohn’s disease (which are forms of inflammatory bowel disease), doesn’t cause changes in bowel tissue or increase your risk for colorectal cancer. Some symptoms that may indicate a more serious condition include rectal bleeding, abdominal pain that progresses or occurs at night, and/or weight loss.

While there is no cure for IBS, there are certain things that have been proven to alleviate some of the symptoms. One easy remedy is to exercise regularly. Incorporating regular exercise into your routine will not only help you to look & feel better about yourself, it will also help to stimulate normal contractions in your intestines. If you’ve been inactive, start slowly and gradually increase the amount of time you exercise. If you have other medical problems, check with your doctor before starting an exercise program. Another form of therapy, while non-traditional, is the use of herbs such as peppermint. Peppermint is a natural antispasmodic that relaxes smooth muscles in the intestines. It’s important to note that while it may ease your IBS symptoms, peppermint may increase heartburn. Before taking any herbs, check with your doctor to be sure they won’t interact or interfere with other medications. Probiotics are “good” bacteria that normally live in your intestines and are found in certain foods, such as yogurt and in dietary supplements. It’s been suggested that if you have Irritable Bowel Syndrome, you may not have enough good bacteria so by adding probiotics to your diet, you may ease your symptoms.

IBS can be a long-lasting problem that can impact how you live your life. Many people with IBS miss work or school more often and they may feel less comfortable taking part in daily activities. If you feel that you may have IBS, contact your doctor for further testing.

**This article was originally published with The Arena – all references for the information given above can be found on that site.

 

Summer Shred – Push Yourself!

Tuesday. Despite it being my hell day…I kicked some serious ass on this second day of week 3!

It’s been a solid 3 weeks and while it hasn’t been perfect…I’m already seeing crazy results! This is my transformation from this past fall…a month or so after my surgery…versus yesterday morning:


Truly amazing how much my body has changed in such a short time! It’s definitely given me more motivation for the second leg of this shred.

My workout today was a short but intense leg day. The numbers next to the exercise indicate the weight I used. I didn’t have time for a long cardio session but I made sure to at least do a cool down.


Despite being so busy that I forgot to eat a normal breakfast (who does that?!), I managed to hit my macros & calories spot on! Here’s how the day looked:

Breakfast:

  • Caramel latte protein coffee
  • Rice cake, plain
  • Iced quad with 2 pumps SF cinnamon dolce and splash of almond milk (starbucks)

Post-workout– Phormula1 chocolate shake

Lunch:

  • 4 oz ground turkey
  • 2 oz butternut squash
  • 2 oz string beans

Snacks:

  • Oh yeah! Chocolate chip cookie dough bar
  • Chocolate RX bar
  • 1/2 cup frozen blueberries with crystal light

Dinner:

  • Turkey burger with a sprinkle of cheese
  • 2 tsp chopped mushrooms
  • 2 oz string beans
  • 5 brussel sprouts


Looking forward to a bad ass PT session tomorrow 😎 Have a good night everyone!

-Gina

Summer Shred – Week 3!

Today was definitely a Monday 🙄 Despite getting off to a very rocky start and being super swamped all day, I managed to kick some serious ass today!

Thanks to insane traffic, I missed out on my morning workout BUT I made sure to go after work. I wasn’t letting another week slip me by. I got in a decent upper body workout…which was my first on my own post-op! Felt good to lift again and not feel crazy pain 🙂


All of the exercises were done in 3 sets of 10 with varying weights. I finished with 20 minutes of sweaty cardio as I watched Monday Night Raw 🤘🏻

My diet and macros were spot on! Here’s how the day shaped up:

Breakfast: my stomach was still iffy when I woke up so I didn’t push it.

  • 1 rice cake with a tsp of pb
  • Caramel latte protein coffee (with almond milk)

Lunch:

  • 4 oz ground turkey
  • 1 oz quinoa
  • 2 oz string beans
  • 1 mushroom, cut

Snacks:

  • Oh yeah! Chocolate chip cookie dough bar
  • Dark roast iced coffee with almond milk (Dunkin’)
  • RX chocolate bar (pre-workout)
  • Phormula1 chocolate shake (post-workout)

Dinner: it got super late so I made it as light…and delicious…as possible

  • Salad made with chopped romaine lettuce, tbsp of toasted chick peas, 1/4 small avocado, 1 chopped turkey burger, and a sprinkle of cheese. No dressing 🙂


Tomorrow is my hell day but I have plans for a solid (& heavy) leg day nonetheless. Not letting stress or long workdays get the best of me this week!

Have a good night everyone!

-Gina

Summer Shred – Fighting to be Fit….Through the Chaos

What a week! The second week of my Summer Shred definitely didn’t go as I intended…but it wasn’t all lost. I stuck to my meal plan and my macros were almost perfect everyday. I lost a pound despite not working out as hard as I wanted to and I’m noticing my waist get smaller and smaller everyday!

While a stressful, busy work week kept me away from my own workouts most days…my diet was great. Here’s how the last few days looked:

Breakfast:

  • Wednesday, 4/26: 2 eggs with a sprinkle of cheese & caramel latte protein coffee
  • Thursday, 4/27: rice cake with tsp of PB & caramel latte protein coffee
  • Friday, 4/28: rice cake with tsp of PB & caramel latte protein coffee
  • Saturday, 4/29: mini bagel with cream cheese, caramel latte protein coffee, large iced coffee with almond milk & 1 splenda
  • Sunday, 4/30: (brunch at the diner) omelette with goat cheese, mushrooms, and tomatoes, caramel latte protein coffee, 3 iced coffees with a splash of milk & splenda

Lunch: 

  • Wednesday, 4/26 4 oz of ground turkey with 1 oz of quinoa and mushrooms
  • Thursday, 4/27 – 4 oz of ground turkey with 2 oz of sweet potato and mushrooms along with that had just lettuce and a sprinkle of cheese.
  • Friday, 4/28 – I had run out of meal prepped food…so I had a salad with lettuce, mushrooms, and cheese along with the remaining 2 oz of sweet potato
  • Saturday, 4/29 – I went to lunch with a co-worker after a very long but successful event for work. I had a HUGE Greek salad with grilled chicken and a few slices of grilled pita
  • Sunday, 4/30 – No lunch, since my breakfast was brunch…at 1 pm

Snacks: Pretty much the same everyday – RX Bars, Oh Yeah bars, frozen blueberries with crystal light, carrots or rice cake with PB, and cottage cheese. I also had Phormula1 shakes or BCAAs in my water.

Dinner: I had cauliflower almost everyday….which has destroyed my stomach. Laying off that and all other super gassy veggies this week.

  • Wednesday, 4/26 – 10 grilled calamari rings with cauliflower & string beans
  • Thursday, 4/27 – Palm Beach salad from Chopt
  • Friday, 4/28 – 2 turkey burgers with mushrooms and cauliflower
  • Saturday, 4/29 – 2 turkey burgers with a salad and 1/2 small avocado
  • Sunday, 4/30 – 1 turkey burger with mushrooms & 2 plain rice cakes

My macros were pretty good, all things considered. My fats were a little high the last two days but otherwise they were spot on:

Beginning tomorrow, I will be incorporating cardio into every workout…everyday. It’s gonna suck but I have to make up for lost time. Friday is Cinco de Mayo and anyone who knows me knows how much I die for Mexican food…& margaritas. I may allow myself a taco or two but I won’t go crazy. This girl has a goal and once I reach it, I can celebrate with as many margaritas and/or tequila shots my heart desires!

I plan on keeping my diet mostly the same but maybe incorporating other protein bars into the mix. Seems the coffee RX bars I love so much are discontinued and while I do enjoy other flavors, it’s just not the same. So I’ll mix it up a bit. My workouts will be as follows:

  • Monday – upper body + cardio
  • Tuesday – lower body + cardio
  • Wednesday – upper body (PT)
  • Thursday – lower body + cardio
  • Friday – total body (PT)
  • Saturday – cardio (1 hour)

Since Sunday is the annual fitness expo at MetLife, I doubt I’ll do a workout. I’ll make that an active rest day, as there will be plenty of walking and whatever else I can get myself into.

Here’s hoping for a less stressful and more active week 3!

-Gina

No Excuses: Summer Shred – Week 2, Day 2

Oh Tuesday 😩 This was such a long, crazy day…I legit thought it was a different day. With so many errands and so much work to do today, I only managed a 15 minute cardio session (on the stair master, of course). I could’ve done nothing and had plenty of excuses for it. But what good would that have done? I figured doing a little bit of something is always better than doing nothing at all. Besides, tomorrow is my PT session so I’ll surely make up for it then!

Despite the chaotic day, I kept my diet in check. Calories and macros were pretty much perfect! Here’s how the day looked:

Breakfast

  • 1/2 cup oats
  • 1 tsp PB
  • Sprinkle of flax & cinnamon
  • Caramel latte protein coffee (with almond milk)

Lunch:

  • 4 oz solid white tuna
  • 1 small avocado
  • Salad with approx 1 cup of chopped romaine, sprinkle of cheese, 1 tsp balsamic dressing

Snacks:

  • 2 phormula1 chocolate shakes (with water)
  • RX blueberry bar (definitely not as good as the coffee…but not nearly as bad as the PB)
  • Chili lime protein chips
  • 100 calorie almonds
  • Dark roast iced coffee with almond milk (Dunkin)

Dinner:

  • 4 oz ground turkey
  • 2 oz string beans & mushrooms
  • 1 oz quinoa


Here’s hoping for a less crazy day tomorrow…along with a kickass workout 🤞🏻

Have a good night everyone!

-Gina

Summer Shred – Kicking Off Week 2 

And so begins another week…and the 2nd week of my Summer Shred! 

I haven’t been crazy hungry or having weird cravings this go around. I will say my sweet tooth has reared it’s ugly head…but I’ve found the “sour patch” blueberries really do the trick.


I sat in a ton of traffic…after spending more time than anticipated getting new car insurance 🙄 so I wasn’t able to get in a crazy workout. BUT I did manage to get in 25 minutes of good, sweaty cardio. 15 minutes on the arc trainer, 10 minutes on the old school stair master = 200 calories burned!

My diet was on point today…and my macros were just about perfect. Here’s what my day looked like:

Breakfast

  • RX Bar
  • Caramel latte protein coffee (with almond milk)

Post-workout: phormula1 chocolate shake (with water)

Lunch:

  • 4 oz ground turkey
  • 1 oz quinoa
  • 1 oz mushrooms
  • 1 oz string beans

Snacks:

  • Oh yeah! Chocolate chip cookie dough bar
  • 9 baby carrots
  • 1/2 cup cottage cheese
  • 1/4 cup blueberries with crystal light lemonade

Dinner:

  • 4 oz rotisserie chicken
  • Approx 2 cups of romaine lettuce chopped
  • Sprinkle of cheese
  • Baby carrots (1 oz)
  • Mushrooms (1 oz)
  • Cauliflower (2 oz)

*All mixed together with homemade balsamic vinegarette

Here’s to another awesome day tomorrow! Have a good night everyone 🙂

-Gina