Sleep Your Troubles Away

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If you’re like me, you probably spend most of your day exhausted and chugging coffee just to function. One bad night of sleep turns into two…and before you know it you’ve barely slept all week. You think to yourself, I’ll catch up on sleep this weekend – but when the weekend comes, family obligations and household errands take the lead and all of a sudden it’s Monday again. Sound familiar? Well, turns out we aren’t alone…but this is a much bigger problem than we all realize.

Studies show that over 40% of Americans get less than the recommended minimum of 7 hours of sleep per night. Sleep is a basic human need, much like eating and drinking, and is crucial to our overall health and well-being. It’s important to every aspect of our physical, mental, emotional, and spiritual well-being to get enough sleep.

Getting enough sleep won’t just invigorate you; it could also help control how much you eat. A lack of sleep is linked to overeating—especially the overconsumption of junk food—which can lead to weight gain. It also has an impact on hormonal balance. Two hormones that help regulate hunger—ghrelin and leptin—are affected by sleep. Ghrelin stimulates appetite, while leptin decreases it. When the body is sleep-deprived the level of ghrelin spikes, while the level of leptin falls. This leads to an increase in hunger. Not only does a lack of sleep interfere with hunger signals, but there’s also the problem that less time in bed simply gives you more hours of the day to eat.

In addition to weight/metabolic issues, a lack of sleep also will cause more long-term and serious health problems. Some of the most serious potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure or stroke. Some research has linked a lack of sleep to an increase of the stress hormone, cortisol in the body and it’s now believed that people who experience short-term sleep deprivation are not able to process glucose as efficiently as those who get eight hours of sleep. This means that they have an increased likelihood of developing Type 2 Diabetes.

If a person is lacking rest but has continuous muscular activity, other issues such as cramping arise. Muscle fascia tears, hernias, and other problems usually associated with physical overexertion have also been reported in extreme cases of sleep deprivation.

Besides the many physical consequences of insufficient sleep, perhaps the most important consequences of sleep deprivation are deficits in working memory and attention. Lapses in ordinary day-to-day tasks can cause worrying results; from missing words or sentences while taking notes to omitting important ingredients while cooking. It appears that carrying out these tasks which require attention is in direct correlation to the number of hours the person sleeps each night.

As hard as it may seem, we need to make time for ourselves and for sleep. Doing this will ensure that you lead a much more productive and healthier life.

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 – 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

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

Control Your Mind & Conquer Your Body


You’ve been working hard and seeing some serious results. You start allowing yourself a few more treats…you skip a few days at the gym…you tell yourself you earned it. You still work out and eat fairly well, but as time goes by, you start noticing that your clothes get a little tighter or that some of the pudge around the middle came back. All of a sudden it seems that while you’re still living a somewhat healthy lifestyle the weight is coming back. Now what? How can you avoid this seemingly inevitable slip backwards? Read on!

Research has shown that over 80% of those who lose weight actually gain it back (and then some) within two years. This doesn’t just take a toll mentally, but it also causes our body physical harm. Not only is the extra weight a health risk, but recent studies have linked the gain-lose-gain cycle to potentially life-threatening conditions, such as high blood pressure, high cholesterol, diabetes, depression, heart disease, and cancer. Let’s discuss some ways in which you can prevent this from happening.

Get your mind right…and everything else will follow. That’s my number one key to success. That’s my big secret. There are no quick fixes to losing weight. You need to get your head in the game…and keep it there…if you want to maintain weight loss. It’s not easy. We work so hard to take the weight off, so that once a few pounds creep back on, we feel like we just undid everything. That’s not true. Life happens. Maybe we missed a few workouts or deviated from our diet a little, but as long as you keep your mind on the end goal, it won’t matter. Get right back to the gym and to your regular workouts when you can. Be stricter with your diet after those events pass. Everything will eventually fall back into place.

If I’ve learned anything over a lifetime of yo-yo dieting and weight struggles, it’s that deprivation is almost always the root of all evil with weight loss. Taking out the foods that you love will only lead to you binging on them later. I always use this rule of thumb: wait a half hour (or the length of one TV show). If you still want that snack/food, have a little. It will be better than eating twice as much later on. Also, consider having your favorite “unhealthy” snack as a treat rather than a cheat. People will often feel guilty when they think of themselves “cheating” on their new healthier lifestyle. If you look at is as a treat, you will look forward to it and there will be less guilt afterwards. Be sure to control your portions; just because it’s a treat meal doesn’t mean you should go nuts. Indulge a little, but still practice moderation. When in doubt, opt for a healthier version of your favorite “unhealthy” food. Almost everything has a healthy alternative. For example, choose guacamole or salsa rather than queso or another dip. Select frozen yogurt or protein based ice creams instead of the more fattening brands. Try to cook or bake your favorite foods so you can control what goes into it. You can create healthy options which may not be the actual food you are craving, but they are satisfying enough to have the same effect. Get creative! If you genuinely enjoy what you eat, it will make sticking with your plan that much easier.

In addition to diet, you MUST continue working out. It will keep your metabolism moving and keep those extra pounds/inches from creeping back on. Switch up your routine often to avoid plateaus…and boredom. Continue to set goals for yourself, even if you’ve already lost weight and/or accomplished the original goal(s) set for yourself. Setting small goals and switching your routine will keep you motivated and keep you moving.

An often overlooked key to success is the importance of surrounding yourself with positive, supportive people – people who will lift you up and keep you motivated. Not everyone will understand your journey and that’s ok – after all, it’s YOUR journey not theirs. However, it’s important to your success to have at least one person standing by your side to provide encouragement, especially on those hard days. This will not only keep you accountable, but it will keep your head in the game.

Besides getting your mind right, it’s also important to get your body right too. Schedule an appointment with your doctor and have him/her check your hormone levels. Your hormones control every aspect of weight loss, including your metabolism, where you store your fat, your appetite, and even your cravings. Your stubborn belly fat may actually be caused by a hormonal imbalance, such as high estrogen, low testosterone, low DHEA (a hormone of the adrenal glands), high insulin and high cortisol. It’s also important to check on your thyroid. Monitoring these levels will help keep you on track.

Anyone who has lost a significant amount of weight will tell you that the journey never really ends. It will take time and a lot of work, but eventually you will get to a place where you have never felt freer in your whole life. It really is an amazing thing. Keep in mind it took you more than one day to gain the weight so it certainly will take more than one to lose it! As hard as it is, and as bad as it may seem, know that it really WILL be worth it in the end.

Stay strong & stay in the fight 💕

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

 

Turning a Setback into a Comeback

img_0451Happy holidays everyone!! I am a little over 2 months post-op and I’m feeling great!! Slowly but surely I’m getting back to normalcy. My pain is almost non-existent and I have been using real weights in physical therapy!! I’m amazed by how quickly I’ve been able to bounce back…and how little pain I experience daily.

Now that I have a semi-normal routine again, here’s how it goes: Mondays and Thursdays is physical therapy. Each session lasts about 45 minutes, during which time I start with the arm bike then proceed on to more fun activities 🙂  I usually start with the seated row followed by lat pulldowns. As of this week, I’m up to 50lbs on the row – which is more than ever before! For the pulldowns, I’m typically at 40lbs but on a good day we go a little heavier. After 3 sets of 10 on both machines, I move along to use the TRX bands which I use for two exercises – The T and The Y.


I always hated TRX and with my current situation, it’s that much worse. Still, I do what I’m told so as to get back to doing what I love on my own. After the TRX (and a healthy dose of complaining), I head over to the tables where get stretched and do a few sets of dumbbell exercises. These include side raises, shoulder extension, and external rotation. Then I stand up to do jumping jacks…without jumping but with weights. My weights for all of these exercises range from 7lbs down to 3, depending on my pain tolerance (which my therapist gauges from the faces I make, since I rarely complain about the weight itself). I also do a swimming exercise, which I must say, is probably one of the most miserable things I’ve done yet. However, like everything else I’m sure a month from now I will sing a different tune. I drop to the floor for a few rounds of shoulder push-ups (or cat-cow) followed by plank to push-up. Lastly, is the VERY best part – ICE!


Over the last couple of weeks, I’ve been cleared for any cardio that I desire…so I’ve been taking advantage of that by doing it on Tuesdays, Wednesdays and Fridays. Last week, I also got cleared to begin doing bicep curls and tricep pushdowns on my own! Since all of this is happening, I have begun the process of meal prepping so as to keep my diet in check. I haven’t weighed myself but the transformation I’ve seen in just a couple weeks is crazy!

It’s not perfect but it’s some serious progress! I am SO much further along in my recovery than I ever dreamed. So while I’m not where I wanna be….this is a DAMN good start! The biggest struggle for me thus far has been overcoming the mental aspect. I’ve been out of commission, workout wise, for several months. Seeing how my metabolism works, I know that if I don’t workout I will gain weight. And unfortunately, that’s exactly what happened. I worked really hard to get where I am and have been working tirelessly to build a career based on helping others do the same. Seeing myself slide backwards wasn’t pretty but I made it through. As with everything else, whatever struggle or hardship we face often makes us stronger in the end. So rather than dwell on the negatives, I’m taking my setback and using it to form my biggest comeback yet! If you are facing any obstacle, I challenge you to do the same. After all, pain is temporary…but quitting lasts forever.

Stay strong & stay in the fight!

Gina