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

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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

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

Sleep Your Troubles Away

lack_of_sleep

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 – COMPLETE!

…and thus concludes my 6-week summer shred!

April 2017 >> Now

It wasn’t perfect by any means. Despite a serious lack of cardio along with Cinco de Mayo & birthday shenanigans, I managed to see really good results.

Summer Shred, Day 1 (April 2017)

Current look!

My plan is to continue this “shred” throughout the summer, while incorporating some treats along the way. I wanted to make this realistic this go-around. Last time, I was doing 2-a-day workouts and eating 1,200 calories a day…which consisted mostly of tilapia, egg whites, and a lot of boring foods. I was miserable by the end and the binge that followed reflected that. This time, I restricted my sweets and lessened my carbs…but that was it. No crazy strict diet was necessary. I lost the weight that I gained post-surgery and regained a lot of my muscle back. I also got much leaner, losing over 10% body fat in just 6 weeks time! Keeping my diet in check really helped make up for my inconsistent workouts. While the workouts weren’t what I initially planned, I did as much as life would allow. Life doesn’t always go the way that we plan so it’s important to always have a back-up plan in motion.

I say it all the time but the key to losing weight…and keeping it off…is making it work for YOU. You can follow a strict diet & do crazy workouts but at the end of the day if it doesn’t work for your lifestyle or body, it will not stick! Trust me. I’ve done it all. I went from an overweight adolescent, to disordered eating in high school and college, to very heavy throughout most of my 20s…and now here we are. It’s still a struggle every single day. This never gets easier – and anyone who says it does is lying. However, your will power becomes stronger. The food noise – that guilt you feel after having a drink or fattening food/sweet – gets quieter. You start seeing results. You do what it takes to never get back to that unhappy place. You eventually decide you never want to look or feel like that again. No slip-ups, injuries, health issues, or life mishaps interfere. One day it all clicks and you gain freedom (&a confidence) in your own skin.

Before my Shred (2/2017) >>Now 

I will continue to post about my modified shred diet & workout regimen in the coming weeks. I’m also currently working together with my gym to create beginner workout videos that anyone can do anywhere! Look out for those gems coming to YouTube soon! Stick with me and I will help get you on the path to being confident in your own skin. It won’t be easy…but I promise it WILL be worth it.

Stay strong & stay in the fight!

-Gina