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

Advertisements

New Year, New Healthier US!

Happy New Year and happy blogiversary to this little engine that could. 4 years ago, I started this blog in the hopes that by sharing my story & struggles I could help inspire some of you. I just want to show you that despite every obstacle & hardship, it IS possible.

A lot has changed over the last 4 years. When I started this blog, I was in the middle of my own weight loss journey. I was down 50lbs and starting to really figure it out. Since then, I’ve completed a Spartan race, WipeOut race, 4-week bodybuilding prep (did not actually compete), ran my first 5k – coming in first in my age group, and became a personal trainer. I went from a size 12/14 to a size 2/4 and dropped about 80lbs along the way. This journey saw some incredible highs…and lows. In that WipeOut race, I ended up with a SLAP tear which I didn’t get checked out (and operated on) until 2 years later. I also have had a variety of issues in my personal & professional life, which have caused me to slack on this blog from time to time.

2017 was a year filled with some of the very best…and worst…moments of my entire life. Despite my best intention, I haven’t posted a lot on here…especially recently. Truth is, I’ve had a rough couple of months in my personal life. However, after a lot of thinking, I’ve decided to share with you all. The purpose of this blog was, as I said, to help people, so while I tend to keep my private life private…maybe sharing this can help someone see that they aren’t alone. I will detail everything in an upcoming blog. This past year also saw me recover from major shoulder surgery…only to be set back further. I’ve recently been diagnosed with bulging discs in my neck. This has caused incredible pain to my traps & shoulder…and is likely the cause of the migraines that I get. I don’t need surgery but it’s going to be a long road to get back to normal. Suffice to say, I am happy to begin a new year and hopefully begin a new chapter in this book of life.

I start physical therapy again tomorrow. This injury is a HUGE setback to the intense workouts that I’m accustomed to. So, I’ve decided to begin working on some functional stuff. I’ve had terrible balance throughout my entire life – so I’ll be starting there. I;d like to make my ankles less wobbly & strengthen my core. I can’t lift heavy or run, but I’m determined to figure out a HIIT workout that I CAN do. I will be trying to design a different plan to keep myself motivated.

In addition, I will be hosting a winter “detox” beginning January 15. Unlike a lot of the typical new year cleanses and detoxes, this doesn’t involve any juice or extreme diet. Instead, we will be focused on super clean eating; Detox the body from the holiday goodies…and garbage…that we’ve filled it with and get the new year off to a healthy start with a nice clean slate. I will be posting a shopping list next week to get everyone started. Similar to my last shred, I will post everything that I eat daily. I’m not calling this a shred since I can’t do those type of workouts. However, I will be doing whatever I possibly can and posting that here as well. Anyone interested in joining me on my mission to healthier living, shoot me a message – thefight2befit@gmail.com – and I will try to help you out!

Thanks for following my journey! Let’s make 2018 our best & healthiest year yet!

Stay strong & stay in the fight!

Gina

How to Stay Healthy This Holiday Season

‘Tis the season for family get-togethers, office parties, and lots of delicious foods & drinks. It’s a common belief that people pack on the pounds during the holiday season. That isn’t necessarily the case. The truth is, while you may gain a couple of pounds, chances are it won’t be anything significant. The holidays don’t necessarily signify weight gain – but overindulging does, and that can happen at any time of year. The key is learning balance. It’s important to focus your time on loved ones rather than counting calories. You should enjoy yourself and some treats, but there’s no need to be reckless! Here are some tricks to beating the bulge this holiday season:

Don’t skip meals! Often times, people think that if they skip a meal it will give them more calories to use later on. That couldn’t be further from the truth. In fact, you’re doing serious damage to your metabolism when you skip meals. Your body will go into starvation mode, and instead of distributing the food the way it should, it turns to fat. Ultimately, you will end up being twice as bloated and feeling worse than if you had just had a small meal or snack prior to your party.

Bring your own healthy dish to the festivities. Let’s face it – time is of the essence this time of year. I’m sure the host will be more than appreciative for the help. Offer to make a healthy side dish or dessert. This will not only be a big help to the host, but it will allow you and your friends &/or family to enjoy the time together and not to worry about what’s on your plates.

If making something isn’t an option, practice portion control. This should be something that’s done all year round, but it’s especially important this time of year. Begin with salad or veggies and be sure to pace yourself by eating slowly before going back for seconds.

That being said, you want to choose your indulgences wisely. No one is saying you can’t have your favorite dessert or your family’s secret, delicious dish. Less is definitely more. Have a little bit of everything you really enjoy and move on. The easiest trick to ensure you won’t overindulge is to load up on water & veggies. That will keep you fuller and keep you from grazing the table.

Be realistic with time. This is another big one. Do your best to keep up with exercise – just 30 minutes a day can make a big difference physically AND mentally. This can be walking around the mall or walking when you first wake up in the morning – every little bit counts and will even serve as a great stress reliever.

Above all, focus on what’s truly important this time of year. If you do eat too much or don’t get as much time to exercise, be kind to yourself – you’re doing your best. Don’t feel guilty – just do better the next day. Life is short – don’t waste precious time agonizing over an extra serving of pie or an extra glass of egg nog. Spend that time with your loved ones; you’ll be happier for it in the long run.

Happy holidays to you & yours!

-Gina

Happy Blogiversary to Me!

Happy new year…and happy one year anniversary to this little blog of mine! My weight loss journey began two years ago when I weighed 210 pounds, wore a size 12/14, and was completely miserable with mostly every aspect of my life. I worked hard to not only lose over 70 lbs but I completely gained my life back. A year ago today, I began this blog with a mission to share my journey in the hopes of inspiring and motivating others who may have similar struggles. This was my first time having a blog and it was definitely a learning experience. So, with that, comes a bit of a slow start. However, I have some big plans in the works for 2015! 🙂

NYE through the years

New Year’s Eve transformation

I always try to make resolutions and set big goals for the new year. In the past, my only resolution would be to lose weight. The plan would last all of a month and that would be that…and by summertime I would have some serious regrets. Last year, my resolution was not to break my resolution….or the promises to myself. So, I decided to start setting small, attainable goals that would help me throughout the year. The ultimate goals last year were to trim down to a size 2/build muscle and to run my first timed race. I accomplished both and I also accomplished something that I’ve been working towards for years: happiness. For the first time in my life, I feel truly content with everything and everyone in my life. I can’t even explain the freedom you feel when you get to this place…but it’s incredible.

This year I have new goals set for myself. A few months ago I ran a 5k and so this year, I would like to challenge myself to run a 10k. I also plan to continue my muscle building and work towards leaning out more. A personal goal that I have is to stop being so overcritical of myself. I really am my harshest critic….and that tends to make things harder than they need to be. My ultimate goal for this year though will be to get my career on a better path and work towards getting myself certified so that I can coach people professionally! It is my ultimate dream to one day have my own business where I help guide people on the path to healthier lifestyles. I’m pretty far from that so for now I will focus on getting myself into the fitness industry and really educating myself. I have learned so much this past year and I can’t wait to get my hands on more.

As far as this blog goes, there are some things coming down the pipeline. I will be posting any new tips and advice that I have based on my learnings as well as my normal posts (which I promise will be more consistent!) I will also be launching some fitness challenges to get everyone beach body ready within the next few months…so stay tuned!! 🙂

2014 was definitely an amazing year! I am truly the happiest and healthiest I have ever been….and I can’t wait to see what 2015 brings! Thanks for sticking with me – I promise to make the second year of this blog even better!

Stay strong and stay in the fight!

-Gina

TheFight2BeFit@gmail.com

Everything You Go Through, Grows You

Good grief, where has the year gone?!? The holidays are finally over….and so is the year. I’ve spent the last month like most…busy with shopping, get-togethers, family, etc. In this time, my routine was completely knocked off track. Sure, I worked out when I could…but my diet was another story. If only clean eating could include cookies….

I must’ve been a good girl this year because Santa treated me really well. My broken magic bullet was replaced….and I got a new laptop! I even got a new arm band to accompany the new phone that I finally got myself. So now that my life has been upgraded and replenished…there are no more excuses for me to make.

Merry Christmas to me :)

Merry Christmas to me!

Anyway, that’s my little update. On to other business.

I got to thinking about all I’ve accomplished over the last two years of this journey…but most especially this year. I got myself down to a size 2…which I’ve decided doesn’t matter anymore. I’ve become super focused on building muscle and the more muscle I build in my legs and booty, the less comfortable jeans become. Who needs jeans when you can rock leggings anyway?They are not only more comfortable but they make your butt look good too 😉

Not only did I make many physical changes, I made a lot of changes to benefit me mentally and by doing so, I’ve become the happiest that I’ve ever been. I’ve spent so many years miserable..and the last decade was particularly hard on me. I’ve gone back and forth with whether or not to share personal stories on this blog–but this is my story and my journey. While it’s fitness driven., a weight loss journey is much more mental than it ever is physical. Until you overcome your inner demons, you won’t truly conquer your physical ones. That being said….here it goes.

The last decade of my life was spent in a pretty bad place. I graduated college with a dream to becoming a NY Yankees broadcaster (we see how well that turned out…) In addition to floundering in the “real world”, I was in an abusive relationship (mostly verbal but there were some physical episodes.) I was also surrounded by a lot of drama and a lot of negative people. I would go to the bar and get myself black-out drunk. I thought I was just having fun but looking back on it, I was probably trying to mask everything going on in my life.

I decided to this story with you all because it was one of the the biggest hurdles that I’ve had to climb in recent years. There was a lot of verbal abuse and manipulation over those years, which really did a number on my brain. I made a decision two years ago, in the midst of that break up, to get my life back. And so my journey began…and I have never looked back. As the saying goes: everything you go through, grows you. I was one of the lucky ones to get out and I took many lessons away from that experience. You don’t truly know who you are until you go through something horrible. I became much stronger and learned a lot about who I really was during that time…and I’ve learned much more since.

As this year comes to a close, I am in the best shape of my life….physically and mentally. I have gotten rid of the negative people and influences in my life and I’m a better person as a result. The only thing missing is to make my career dreams a reality. Stay tuned for more on that and on how to stick to your resolutions later this week!

My year of progress

We all have our own personal journey and I thank you all for letting me share mine with you this past year. I hope that by sharing my stories, some of you have been inspired and maybe even a little bit motivated. I want you all to see that no matter what obstacle you face, it IS possible! I’ve had to work EXTREMELY hard for everything that I have…and this coming year may be the hardest yet. I will tell myself what I tell all of you—Nothing worth having comes easy!

I wish you all a very safe and happy new year!

Stay strong & stay in the fight!

-Gina

TheFight2BeFit@gmail.com