The Ugly Truth Behind PCOS

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I am 1 in 10. I have a condition known as Polycystic Ovary Syndrome, or PCOS. For many years, this was an unheard of & unspoken illness. While the internet can sometimes be the bane of my existence, it’s provided a lot of insight and comfort recently. It’s so helpful and awe-inspiring to see so many others in the same struggle. It’s had a terrible impact on the last 15 years of my life but before I get into my story, let’s shed some light on what PCOS actually is.

PCOS is a condition that affects a woman’s hormone levels. 1 out of 10 women have this illness. Despite this ratio, experts believe that more than half of women with PCOS don’t even realize they have it. Women with PCOS have slightly higher levels of testosterone and androgen in the body than normal for the average woman. Despite the name, you may not necessarily have ovarian cysts. Symptoms can sometimes present themselves at the onset of a girl’s period; however, many won’t notice anything until they’ve gained a significant amount of weight or have trouble getting pregnant. In some cases, women don’t find out they have PCOS until after they have their first child. The most common symptoms are irregular periods, heavy bleeding, excess hair growth, acne, weight gain, male-pattern baldness, darkening of the skin, fatigue, and headaches. PCOS is also linked with chronic inflammation, which can leave you feeling achy, fatigued, and it contributes to weight gain.

Along with the myriad of symptoms, one of the biggest issues with PCOS is how it affects your ability to become and/or stay pregnant. In fact, it is the leading cause of female infertility. Between 70 and 80 percent of women with PCOS have fertility problems. This condition can also increase the risk of complication during pregnancy. Women with PCOS are twice as likely as women without the condition to deliver their baby prematurely. They’re also at greater risk for miscarriage, high blood pressure, and gestational diabetes. However, hope is not lost. Having PCOS does not mean you will be incapable of becoming pregnant naturally; it just may take longer than others. Losing weight and lowering blood sugar levels can improve your odds of having a healthy pregnancy. Women with PCOS can also get pregnant using fertility treatments that improve ovulation.

There is no cure for PCOS; however, there are several medications and treatments your doctor may suggest. Medications such as birth control & metformin are often prescribed to reduce symptoms and/or regulate your period. Fertility medicines may also be recommended for those trying to become pregnant. Your doctor may require regular tests and follow up visits to be sure that the treatment/medication is working properly and to adjust if necessary. Some doctors may also recommend supplements, including berberine, folate, B12, vitamin D, and inositol. Regular exercise, healthy eating, and weight control are also key treatments for PCOS. Unfortunately, it can be more challenging to lose weight and to maintain weight loss with PCOS. Some recommended foods to avoid are foods that are high in refined carbohydrates, such as white bread and muffins, sugary snacks and drinks, and inflammatory foods, such as processed and red meats. Many women with PCOS often have higher than normal insulin levels. Doctors advise that just a slight weight reduction and increase of exercise can help improve insulin sensitivity.

If you or someone you know is experiencing any of these symptoms, seek help from your OB/GYN as soon as possible. The sooner you get help, the sooner you will be on the path to feeling better!

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MY STORY:


I am 1 in 10. Everyone has a story…this is mine. After suffering every single month throughout high school and falling very sick during my first semester of college, I sought help from a gynecologist. She diagnosed me soon after with PCOS at the age of 18. From then on, I was put on various birth control pills (and even that godawful…and pointless…patch) to try and regulate things. It has been mostly under control, except for my weight fluctuating like crazy, my face randomly breaking out like a teenager, and my period doing whatever it damn well pleases.

I do not have kids yet and am otherwise convinced that I won’t be able to have them. I have suffered two miscarriages – one in my very early 20s and another one recently. For my entire life, the only thing I ever wanted to be was a mom…but that doesn’t seem to be in the cards for me. Doctors aren’t quick to confirm infertility – seems they’d rather you suffer the agony of losing babies or being unable to conceive altogether before they step in. Nonetheless, that’s the conclusion I’ve come to. I know there are plenty of options nowadays but the heartache of miscarriages combined with my age make it seem all the more daunting and unrealistic.

I’ve recently come off birth control and I’m hoping to not go back on it. I’ve been on it for 15 years, barring a few months here and there where I was giving my body a break or where I didn’t have insurance. While it is helpful for many of my symptoms, it tends to stop my period and cause a bunch of other issues…which I don’t need. I plan on taking it day by day to see how my body reacts and if all goes well, I won’t go back on the pills. The goal, as always, is to feel good & live a better, healthier life.

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If you or someone you know is struggling, please know you are NOT alone. Feel free to contact me anytime through social media or via email – I’m always available to lend an understand ear.

Stay strong & stay in the fight

xoxo

Gina

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Road to Recovery – 1 year later

From day one to now

June 2014 – After training for months, I took part in the ROC race (think of the tv show, Wipeout). I trained like I had for Spartan races, focusing on my upper body above all. The day came and I was ready. I flew through the obstacles and then I got to the monkey bars. Historically, I was never any good at those. I was the little kid who’s parents had to hold her as she went across. But that wasn’t gonna stop me. I trained hard, doing many pull-ups. I could do this! I made it half way without a problem. Then I felt something pop and burn. I grabbed my shoulder and let myself fall. I shook it off and continued the race, finishing all smiles. In the weeks and months that followed, that smile quickly faded. At first I thought maybe I pulled a muscle or something…but it wasn’t getting any better. I continued to workout and work around my injury until one day I realized there was no muscle growth on my bad arm. I couldn’t take it any more. 

October 7, 2016 – I finally went under the knife to repair a nagging shoulder injury. After trying my best for two years to rehab and “fix” it on my own, I realized that my injury only getting worse. I went to the doctor and was immediately sent for a MRI, which revealed that I had a torn labrum and, because I waited so long, a frayed rotator cuff. The doctor was clear that while I didn’t HAVE to get surgery, the longer I wait the worse it will get…and the less likely I would be to get back to full strength. So I begrudgingly scheduled the surgery.

I’ve never had a broken bone much less surgery like this before. I had my tonsils out when I was 11 or 12 but nothing like this. Despite being clumsy my entire life, I somehow managed to escape the ER. Yet here I was – ready to undergo surgery. I wasn’t so much nervous for the actual surgery as I was for the recovery. I wasn’t wrong.

The surgery itself went fairly well, despite a nonsensical hiccup at the hospital the morning of. I was given a nerve block, meaning my entire arm was numb and feeling fantastic post-op. Until around 3am anyway. They say you should stay ahead of the pain and medicate. I didn’t want to overuse the drugs that I was given…so I didn’t listen. Big mistake. I learned good from that though and made sure to keep ahead of things for the next couple of days. I was religated to sleeping on a recliner for that first week…and almost a month in total. I couldn’t lay down without being in terrible pain so I gave up and slept like that. It killed my back but at least I was able to get some rest.

One week later, I went back for my first follow-up. I was given a clunky, yet very sturdy, sling/support device. I was also told that I couldn’t drive for at least another week, meaning I couldn’t go to work. I hate to sit still so this killed me. It’s important to note that I’m right handed…and the surgery was on my right shoulder. So this meant EVERYTHING was a chore. Basic things like showering and eating became a ridiculous task. 2 weeks after surgery I was able to return to work and begin getting back to “normal.” Which…wasn’t much. I couldn’t do many tasks at my job and I had to drive with my left hand (no sling could be worn…which hurt more than one may think). It wasn’t easy at all but I was determined. I also began physical therapy twice a week, which was a godsend. They got me moving again and helped me regain my strength.

Little by little, with the help of PT, I was able to get back to normal. A couple of months later, my insurance decided to stop paying for PT and that was that. I kept at it on my own, best I could. I had the idea of enlisting help from my co-worker, who specializes in massage therapy along with personal training. I knew that I needed help with correcting the bad form that I created and while I may be a trainer myself, it’s much more difficult to correct things on yourself. See, over the two years that I was injured I had to adapt and make changes to compensate for the pain. Some I knew I was doing…but many I didn’t. So I got the help that I needed and was well on my way to pain-free workouts…or so I thought.

March 1, 2017 – just under 5 months post-op and I was cleared for all physical activity. The doctor was really impressed with my progress, saying that I was healing faster than most. I wasn’t given any restrictions!  Sounds great, right? It was…except I know no limits and paid the price for that. I began working out the same as I always had…which produced the same pain it had in the past. As I write this, my eyes are rolling HARD. It was stupid to stop the PT warmups and just jump full speed ahead. People tried to tell me that – I didn’t listen. The following month, I began my 6 week summer shred. I went balls to the wall in my workouts and by the end I looked great…but my arm was killing me. 

I went back to the doctor, fearful that I did serious damage again. Lucky for me, doc didn’t think I did anything to my shoulder but he did think that I was suffering from some bicep tendinitis. I was told to scale back my workouts and to rest more. This completely deflated me.

Since then, I haven’t worked out much. I do weekly workout videos and often feel pain in the days that follow. It’s extremely discouraging but I have decided enough is enough. I was able to get back to full strength in just under 5 months…so I damn sure can get there again. I’m not the most patient person but I’m learning how to be better. I began my PT regimen over the weekend and my plan is to do that 3-4x per week (not counting other workouts). I will also enlist the help of my coworker again- not so much for the corrective stuff but for the magical ART work that he does. 

I want to ease my shoulder back into things this time. Knowing how I get, I’ve decided to work towards a couple of goals to keep me motivated. My first goal is to do pull-ups again…and do them unassisted. After all, they were one of my favorite exercises. I’m pretty sure that’s how I blew my shoulder out but maybe if I don’t overtrain and do it right, I can do them better than before. Another goal of mine is to do another Spartan race. That’s not on the forfront as I’m a little skiddish about hurting myself unnecessarily…but it IS something I’d love to do again. Lastly, and maybe most important, my goal is to have pain-free workouts. That is going to require A LOT of patience but I’m going to do my very best.

This injury has taught me many valuable lessons. I need to be patient and truly trust the process. I don’t do myself any favors rushing things. No one tells you how hard this is mentally. Everyone focuses so much on the physical aspect that the mental is all but forgotten. After going through this myself, I’ll tell you the mental is so much more important. If you can’t will yourself through the pain and will yourself to do the work, you’ll never recover. It’s truly a testimony of your inner strength so much more than physical.

If you or someone you know is struggling with an injury or injury recovery, know that it DOES get better. Take the time you need to rest and really take the time to get to know your body. It’s a long process but you will come out on the other side…stronger than before.

Until next time, stay strong & stay in the fight!

-Gina

HIIT it Up!

High Intensity Interval Training, or HIIT, workouts are a phenomenon sweeping the nation. What is it, and is it safe? Read on!

HIIT is a cardio session that consists of short, high intensity bursts. HIIT can be an incredibly effective way to work out to see the body composition and fitness results that you want, but you need to do it right. Numerous studies have shown that working your hardest is key when it comes to boosting endurance, increasing metabolism, regulating insulin levels, and losing body fat. HIIT routines that involve bodyweight work (e.g. push-ups) or added weight, such as kettlebells, medicine balls, or dumbbells, will tone your muscles while spiking your heart rate. All types of exercise will ultimately help you burn fat by burning calories, but the more intense the exercise, the more fat you will burn. As a result, it is a very effective way of helping people get the “shredded” look.

A true HIIT workout will involve pushing yourself to the max during each set, which should never exceed 90 seconds. These workouts are typically quick and convenient since they are such high intensity; they usually are 30 minutes or less. They can also be done virtually anywhere, with little to no equipment. The only stipulation is that you should rest in between sets. This may not be the first thing that comes to mind with such an intense workout, however, it is imperative. Recovery is essential so that the body works to adapt from the anaerobic (high-intensity) period to the low-intensity recovery period in HIIT. This workload results in high caloric expenditure, which can lead to fat loss.

That fat loss also comes from an increase in metabolism, which is a benefit to any high intensity workout. Research shows that this is due to an increase in post-exercise exercise oxygen consumption, or EPOC. EPOC speeds up your metabolic rate and can result in a metabolic boost for up to 48 hours after a complete HIIT routine! The high intensity cardio raises your metabolic rate to the point where you continue to burn calories even after the session ends—in some cases 15% more.

If weight loss is your ultimate goal, the old saying that you can’t out-train a bad diet is true…even if your workouts are super demanding. HIIT isn’t an excuse to neglect your diet, so keep it clean! By incorporating HIIT training into your exercise regimen and keep your diet in check, you’ll start to see some amazing results!

If you’re looking for a safe, yet awesome HIIT workout to try…subscribe to my weekly series on YouTube! https://youtu.be/1l6TamfSeko?list=PLcrZ2KJHxs8xBs1F3sT3jpUNjFVGGXjjG

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 – 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

2017 Fitness Expo & Summer Shred Week 3 Recap


Another year and another fun fitness expo at Giants Stadium! It wasn’t as successful as years past – Apparently they stacked all of the good stuff on Saturday this year…and since I went only on Sunday this year I missed out. It was still a good time and I made the most out of it. I got some clutch samples and did some TRX exercises on the field!


I also did my annual tour of the locker room




All in all, it was a very fun day…and I can’t wait until next year! 

Now for my Summer Shred update. Once again my workouts last week were not the best but I did what I could. I kept my diet mostly in check. Friday was Cinco de Mayo and while I did have two drinks (Don Julio on the rocks with a splash of club soda and a few limes), I kept my diet under control. I did have the chips and guacamole…but I followed that with salad. 


Since I had chips, I didn’t eat most of that shell. It was very filling and delicious. Last time I did this shred, I deprived myself a lot. I could do that again and be just as cut…but deprivation has always been and will always be the root of all evil in me. I binge so hard after…it’s not worth it. I’ve finally found peace and balance with food…and it’s the most amazing thing. After the expo on Sunday, my friends and I went to Houlihan’s. I punched in several menu options into my handy app…and found something that would be delicious and somewhat macro friendly. 


I decided that I would really be strict until my birthday. I have no reason not to be. I planned on doing cardio this morning…but lack of sleep and stress shot me down. I attempted to hit the gym near my house after work and realized quickly I should’ve done by cardio before I left instead. No treadmills were free. I’ll make up for it tomorrow instead. No excuses. No bullshit. My stomach may be flat and I may be seeing results…but I’m not as cut as I would like to be as I begin week 4. Despite my lack of workouts, I am losing weight and inches…so I just need to kick it all up a notch. Higher protein…Lower carbs…Intensified workouts. I’ll post a weekly recap this weekend so you all can see what I ate and how I did. If you need the daily meals/macros, follow along on MyFitnessPal (username – TheFightToBeFit) or on Instagram (@thefight2befit)

2 more weeks….we got this! 
Stay strong & stay in the fight!

-Gina

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