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

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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 – 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

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

 

Spicy Chickpeas & Hummus Recipe

What you’ll need:

  • One 14 oz. can chickpeas (preferably not in oil), rinsed and drained
  • Paprika
  • Crushed red pepper flakes

For the hummus:

  • Olive oil
  • Water
  • Lemon juice
  • Salt

Directions: 

  1. Add chickpeas to a pan and toast on medium heat until liquid dissolves. Do not add oil or anything besides chickpeas to the pan!
  2. Sprinkle paprika to cover the chickpeas. Add crushed red pepper flakes to taste
  3. Once liquid dissolves, remove chickpeas from heat and let cool.


To make the hummus:

  1. In a blender (or magic bullet) add a tablespoon each of lemon juice and olive oil. 
  2. Add half of the chickpeas (or all if using a blender not bullet), a pinch of salt, and a 3-count of water. 
  3. Blend completely.
  4. If using a bullet, add the remaining chickpeas and another 2-count of water. Blend. *NoteYou may want to add a little more salt and red pepper flakes at this point, according to individual taste.*
  5. Sprinkle paprika on top and cover. Refrigerate for 3 hours or more and enjoy!


Happy snacking!!

-Gina