Going Through the Motions

Here we are, nearly at my birthday and nearly at the end of another shred. Unlike the last three years, I’m definitely not in the same shape that I usually am at this point. This shred has not gone according to plan at all. I’ve followed my diet plan but I’ve barely worked out. I’ve used the excuse of time and being tired and being injured…which ARE all true…but the truth is I’m just not motivated.

As detailed in my last blog, these past 7 months have been the hardest of my entire life. It’s honestly felt like a bad dream that I can’t wake up from. As time has gone on, I’ve felt stronger overall but I still hit rough patches. Some days are just harder than others. Mother’s Day just passed and I didn’t expect to have as hard of a day as I did. It was crippling. Some days I wake up in a good mood, ready to face the day and move forward in a positive way; others are the exact opposite.  I stumbled upon another woman’s blog, in which she described precisely how I feel in regards to exercise. I’ve been in pretty good shape since losing weight, albeit slightly injured. I have worked out as much as I could and have followed a pretty good diet. This past summer, that all changed. I stopped working out once I realized what was going on with my body, in an attempt to try to prevent what ultimately happened anyway. I never started again. I filmed 1 or 2 more workout videos but that was it. I haven’t been consistent at all since everything happened – and the truth is, I don’t even care. My body failed me, despite being in good shape. So part of me feels like there’s no point.  I never thought about it in that way before…but it all makes so much sense.

Now, if I’m being logical I know my being in good shape didn’t have any impact on what transpired…but that’s genuinely how I feel. I feel that my body just totally failed me. The pain that I have endured physically hasn’t helped. I was referred to a specialist who believes that I have endometriosis, and has put me on a treatment plan to try & prolong surgery. Considering how much pain I’m in everyday, that surgery will likely happen sooner than later. It can be downright debilitating at times. Could I be doing more when I DO feel well? Absolutely…but I’m not. That’s where the mental breakdown comes in. I checked out. I’m making no excuse about it – I just totally tapped out. I have stuck to my diet plan and since beginning a new (second) job, have been walking every single day, that weather permits…but that’s where it ends. I’ve done a couple of at-home workouts here & there but nothing consistently. As a result, I don’t look the way I wanted to look. Quite frankly, I look nothing like I’ve looked at the start of the last few summers…and I can’t say I care all that much.

I’d like to guarantee some miraculous comeback story….but that just isn’t realistic. Instead, I will guarantee that I will continue to try my very best to get through every day – one day at a time. Some days will be better than others…and I’m gonna just run with that. On my less painful days, maybe I’ll force myself to do bigger workouts. On the days that I feel crappy mentally or physically, maybe I’ll stick with some cardio and try to walk the sadness out. Those are my new goals and I think they’re much more attainable as we head into summertime. My biggest goal is that I can stop going through the motions of life and that one day my rehearsed smile, will be real and that I will actually love life again.

 

 

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2018 Summer Shred!

It’s finally spring weather!! That means one thing – it’s Summer Shred time! I’ve done this shred for the past 4 years and every year I learn and improve for the next. Last year, I really got it right so I’m going to mimic what I did and tweak the workouts to be more functional, in accordance to what my body can actually do.

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 have since had surgery to correct. Within two months, all of that hard work seemed to be for nothing. The next two years, I did slimdowns but couldn’t get it quite right. I still worked out and I continued to eat fairly well, but my body would only look how I wanted it to for a short time. Last year, that changed. Now, a certified nutritionist, I have combined my life experience and added a lot more knowledge to the bank. Last year, I did a 6-week shred that was strict…but didn’t totally eliminate things. I limited dairy and sugar. I upped my protein and kept my carbs early in the day. I lost about 10% body fat and about 10-15 lbs in that time span. My workouts were done with a fellow trainer (who is my magical ART guy as well), so while they were intense they were monitored. I killed it and looked great for my birthday…and throughout the summer.

However, the end of summer & end of year didn’t go well for me. Life events and health issues transpired causing a lot less workouts and a lot less motivation.

So here we go again. 4 weeks until my birthday…so a 4-week shred shall begin. I’m going to follow the same plan as last year for my diet (shopping list is below). My workouts will vary based on how I feel health-wise and injury-wise. There will likely be a lot more cardio along with some lower impact resistance training worked into the mix. I’ll post everyday for the first week, as I did last year, to give anyone following along a good gauge on what I’m doing.

In general, I eat pretty well…I’m just not super strict. For the next 4 weeks, I will be cutting out most sugar, alcohol, and limiting my caffeine & dairy intake. The food scale will also come back. Along with MFP, I found the food scale to be extremely helpful in keeping myself on track and accountable.

My ultimate goal with this shred, like every other, is to lose fat while gaining my lean muscle…and motivation…back. I’ve been pretty sick so I’m starting a little later than I planned but we begin TODAY (April 24) and go until May 23 (my birthday). You can continue the rest of that week if you choose, but since that’s my birthday…that’s when mine will end.

This is a list of the foods that I will be sticking to throughout the next 4 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)
  • Shrimp
  • Almonds
  • Cashews
  • Cottage cheese
  • PB
  • Rice cakes
  • Frozen blueberries
  • RX Bars/Quest Bars
  • Unsweetened cashew milk/almond milk

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

I’m happy to help you with your own customized macros, meal plan & workout guide! Email me at TheFight2BeFit@gmail.com for more information. If you just want to follow along with me & be accountability buddies, that’s cool too! Shoot me a message so we can help each other out! Let’s get beach body ready & Fight to be Fit together!

-Gina

END the Silence

endometriosis_awareness_month_banner-224x224

March is Endometriosis Awareness Month. It is during this month where we raise awareness to an illness which affects millions of women worldwide.

1 in 10 women in the US are living with endometriosis and sadly, they are often suffering in silence. It is a disorder that is commonly misdiagnosed as pelvic inflammatory disease (PID), irritable bowel syndrome (IBS), or simply ‘period pains.’ It can take an average of 10 years between symptom onset & proper diagnosis.

Endometriosis is a disorder in which tissue that normally lines the inside of the uterus, grows outside instead. Endometriosis growths bleed in the same way the lining inside of your uterus does every month. This can cause swelling and pain because the tissue grows and bleeds in an area where it cannot easily get out of your body. The growths may also continue to expand and cause problems, such as: cysts, inflammation, problems in the intestines and bladder, or formation of scar tissue & adhesions which may not only cause pain, it may also make it difficult to become pregnant.

The pain that women with endometriosis suffer, which can often be severe and feel sharp or stabbing, occurs in the pelvis or belly and usually won’t go away with medication. Some women with mild cases have intense pain, while others with advanced cases may have little pain or even no pain at all. Other symptoms include excessive bleeding during and/or between periods, backache, leg pain, painful sex, painful bowel movements, and infertility.

While there is no known cause, there are several factors which place you at greater risk for developing this illness. These include:

  • Never giving birth
  • Starting your period at an early age or beginning menopause early
  • Short menstrual cycles
  • Having high levels of estrogen
  • Family history of endometriosis
  • Any medical condition that prevents the normal passage of menstrual flow out of the body
  • Uterine abnormalities

Unfortunately, there is no cure but there are several treatment options. The doctor will talk to you about your symptoms and take the one of the following steps to determine if, in fact, you do have endometriosis:

  • Pelvic exam
  • Imaging test, such as ultrasound or MRI
  • Hormonal birth control
  • Complementary and alternative medicine (CAM) therapies such as acupuncture, chiropractic care, herbs like cinnamon twig or licorice root, or supplements, including thiamine (vitamin B1), magnesium, or omega-3 fatty acids.
  • Lowering your estrogen level by exercising regularly, taking birth control, or avoiding large amounts of alcohol and caffeine
  • Laparoscopy

If you are experiencing any signs or symptoms of endometriosis, contact your doctor immediately. The sooner you get a diagnosis, the sooner you can be on the path to feeling better.

References:
https://www.mayoclinic.org/diseases-conditions/endometriosis/symptoms-causes/syc-20354656
https://www.womenshealth.gov/a-z-topics/endometriosis
https://www.endostrong.com/#end

Wrapping Up

As week 3 comes to a close in my winter detox, I’ve decided to stop. The purpose of this for me was to get back on track and I have. I reset my diet…and my mindset.

I knew this wasn’t going to be like most of my shreds, mostly because I couldn’t workout. I’ve gotten my diet back where I wanted it and in the process, I’ve also gotten my mind right once again.

This journey is full of ups and downs. Lately I’ve had a setback with my health, which has thrown my eating time table off a bit. I haven’t had much of an appetite due to the health issues and as a result, I’m forcing myself to eat foods I don’t want when I’m not hungry to eat. Combine that with my neck & shoulder setback, and it’s just not the right time for this. I plan on doing my usual shred before summertime (and my birthday) so stay tuned for that! Hopefully by then, I’m cleared for more exercises and can workout more regularly.

I feel that I got what I wanted and needed in just about 3 weeks on this detox…and that’s all I could hope for. I wish the same for all of you!

Stay strong & stay in the fight!

Gina

Winter Detox, Week 2

What a crazy few days! My apologies on the delay of this next blog. I’m sure you were all anxious to see what I’ve been eating 🙂

The first weekend of this winter detox went very smooth. Weekends are always a time where I get together with friends and (try to) de-stress from the long week. This weekend was no different. Here’s how I managed to stick to my plan and still have fun:

Friday:

Breakfast– egg white burrito (egg whites, low carb wrap, a little cheese, pepper strips, 1/4 avocado). protein apple juice. iced coffee

Lunch– turkey sausage (4 oz), brown rice (2 oz), butternut squash (2 oz), green beans (2 oz). Edamame (1/2 cup)

Dinner– rotisserie chicken (4 oz), butternut squash ( 1oz), brussels (1 oz), 1/4 avocado. lime seltzer

Snacks– rx bar, protein brownie, frozen blueberries with crystal light lemonade, 2 rice cakes with pb

*I did a very modified leg day, mostly using bands and body weight. My lower back was not amused

Saturday:

Breakfast– oats with pb, iced coffee with almond milk (dunkin), protein apple juice

Lunch– rotisserie chicken (4oz), brown rice (2 oz), 1/4 avocado

Dinner – Muscle Maker Grill: Mardi Gras Cajun Salad, 1/2 side of edamame. Raspberry lime seltzer

Snacks– Jenny Craig white cheddar popcorn, 2 rice cakes with almond butter, RX bar

Exercise– 30 minutes on the recumbent (aka old lady) bike, stretching/pt exercises

Sunday –  I love me football Sunday and no detox was going to stop that. especially for playoffs. Here’s how that checked out:

Breakfast(later than usual): City Island Diner – egg white omelette with pepper jack cheese, mushrooms and tomatoes. iced coffee

Lunch(also later than usual to coincide with football): Miller’s Ale House – Grilled Zingers (sauce on the side), 1/2 order.  Key Lime chicken salad – which I took things out of so it was just grilled chicken, cheese, tortilla strips, and lettuce. I had them put my dressing on the side and i drizzeled just a little of that and the leftover wing sauce. Drink of choice? Selzer with lime 🙂

Snacks– protein apple juice, 2 rice cakes with pb.

All in all a very good weekend, well spent with good friends. I was struggling for protein during week 1 so I made sure to up the anti for week 2. I even made egg muffins! Here’s how the week looks so far:

Monday:

Breakfast– 1 egg with a sprinkle of cheese, protein coffee (yay!)

Lunch– ground turkey (4 oz), brown rice (2 oz), green beans (1.5 oz), 2 mushrooms quartered

Dinner– rotisserie chicken (4 oz), lettuce, 1/2 small avocado, 2 mushrooms quartered. edamame (1 cup)

Snacks– quest bar, protein brownie, rice cake (no pb)

Exercise– stretches/PT exercises

Tuesday:

Breakfast– egg white muffins (2 per serving), protein coffee

Lunch– ground turkey (4 oz), brown rice (2 oz), green beans (1.5 oz)

Dinner– tilapia (4 oz), lettuce, sprinkle of cheese, brussels (1 oz)

Snacks– quest bar, rx bar, rice cake with pb, cold brew with almond milk (dunkin)

Exercise– stretches (PT)

Today:

Breakfast– egg white muffins & protein coffee

Lunch– tuna (lemon pepper pouch), brown rice (2 oz), green beans (2 oz)

Dinner– salad with ground turkey (2 oz), Brussels (5), sprinkle of cheese, 5 croutons, 2 mushrooms quartered. Raspberry lime seltzer

Snacks– 1/2 pack of lightly salted almonds, quest bar, cold brew with almond milk, triple zero Greek yogurt, rice cake with pb

Exercise– PT

I will follow up with you all again this weekend. Don’t hesitate to ask me any questions you may have!

Stay strong & stay in the fight!

Gina

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 🤦🏻‍♀️ 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

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