Tuesday, May 31, 2011
2 mile run
1/4 mile sprint, 2 minute recovery repeat 4x
25 GHD sit ups
25 hanging booty extensions
25 roman chair leg lifts
25 lying leg raises
4 sets of 15
single dumbbell shoulder press
single side laterals
cable straight leg dead lifts
finished up with 4 rounds
25 body weight squats
25 push ups
Saw this video today and thought it would be a great post! Simply put, You are what you eat! Wayne Brady does a fine job expressing this in this adorable kids video! Enjoy yourself or share it with a youngster! :)
If you are what you eat, what are you?
Today, this is what I am:
Meal 1: Protein shake with oatmeal and chia seeds
Meal 2: Quest Bar with an Apple
Meal 3: Egg white salad with Sliced Strawberries
Meal 4: Protein shake with rice cakes and nut butter
Meal 5-7 TBD
Saturday, May 28, 2011
Friday, May 27, 2011
Rest day i'n Seattle
1: protein apple pancake
Oats, protein, apple-- yummy
2: protein shake with pistachios
3: chicken salad
4: quest bar
5: ahi salad with asparagus
6 & 7 to be determined but you can bet on lean protein and a Ton of veggies
Enjoy this memorial weekend!
5 tips for the holiday weekend:
-go clear if you drink. Avoid mixed drinks and beer
-eat before you go out so you aren't starving and find yourself grazing on non GA snacks
-in the sun, wear sunscreen!
-move, every day move and do something active!
-prepare yourself with meals before you head out to gatherings!
Be safe, healthy and enjoy!
Sent from Gina Aliotti-Silva's iphone
Learning to be flexible... Okay so as much as we are creatures of routine, we must be flexible! I have written a lot about this and how you just have to make things work... It is amazing how we have certain ways of doing things, certain spoons and bowls we eat our oatmeal with, certain blenders that make our shakes absolutely perfect, the right size ice to make those shakes smooth and creamy, etc. The list goes on and on and you know what I am talking about! Then you travel, you are away without your blender, utensils, etc. This doesn't happen often because I am one to bring my Vita Mix with me but when you are traveling and being charged for every pound, you think twice if your 10# blender is really worth it. Sometimes I think it might have been worth the extra dough!! ;)
SO safe and sound in beautiful Seattle, no rain and so green and peaceful! Great times with my girl, who i have not seen in way too long, Andrea Dumon, so Life is great! We made a super yummy GA meal last night. I took over the kitchen and made a delicious Giant GA Salad with greens, cucumbers, tomatoes, mushrooms, onions, toasted almonds and a side of red pepper Tilapia, Brussel Sprouts and Zucchini! IT was amazing and it was a wonderful night of great food and conversation! Nearly 2 years post competition days and here I am with my girlfriend who I met while turning pro at the 2005 USA's and it is 6 years ago, enjoying such similar food! This is lifestyle everyone! There is no ON and OFF there is just Life! Whether you are in the heart of competition, not a competitor, in the midst of a nutritional program to lose a few extra pounds, it is about creating a healthy lifestyle and sticking to it because it is what we know and what we do! Amazing!
With that being said wow, the friendships created and made through life! No matter what you do in life, competition, work related, social experiences, we meet certain people along our journey that come into our lives for a reason! Relationships are what life is about! Creating those relationships with people that will last a lifetime. Sharing experiences, memories, laughing, crying, reminiscing that is what life is all about! Remember to value your friendships with all you have because without them, life just wouldn't be the same!
We will be capturing footage of our journey together from stage to the life beyond and how each experience has shaped not only our friendship but our lives in general! Check back for when the footage is available in Gina Aliotti's Fitness Network.
Here is a quick preview of where it all began... oh the memories and great times! You can never forget where you came from and where you are going but most of all how each and ever experience shapes who you are today!
Have an amazing and Safe Holiday weekend!
Thursday, May 26, 2011
20 min fast walk increasing incline to 15% at 5.2 mph
1 mile for time
100 air squats
100 push ups
5 minute level 20 manual on step-mill
Post workout: Gogi berry muffins (posted i'n network today)
No matter how little time you have, get it done.
Did you validate someone yet?
Sent from Gina Aliotti-Silva's iphone
Here is a recap of a few powerful lessons and to read more, LOG IN to the Network today!:
-Encourage yourself to be more of yourself.
-A common denominator among people is the sense of wanting validation.
-People want to be heard, seen and to know that what they say matters.
-Everyone want to be heard with the least amount of judgment.
-Wait and listen to the guidance that is bigger than your mind.
-Your life is always speaking to you. Listen to the subtle whispers that will only get louder and louder if you don't listen.
-What are the whispers in your life right now?
-Your life is speaking to you, what is it saying?
Today Validate someone. Tell them that what they say and what they do, means something to you!
I have posted this video favorite in the site before but wanted to repost for all to watch. ENJOY!
Happy Thursday! Be your best and Validate someone!!
Tuesday, May 24, 2011
Meal 1: 1 cup brown rice puff cereal with protein shake as milk
Meal 2: quest bar with apple
Meal 3: tomato, kale omelet with basil and garlic and side quinoa
Meal 4: greens drink with egg whites (keeping it light before yoga)
Meal 5: big gina approved chicken apple salad with sesame oil
50 x back extensions
2-2 minute plank hold
Have quit a workout and busy day tomorrow so off to bed. Night night
Ps- members join i'n our G-chat tomorrow night at 5:30 pm pst. Look forward to chatting!
Sent from Gina Aliotti-Silva's iphone
Sunday, May 22, 2011
I believe that the one thing that should be used and eaten in extreme moderation is sugar. I say, if you can avoid it, please avoid it but at the same time, trying to be realistic so Extreme Moderation is Key!
Sucrose, evaporated cane juice, beet, raw and date sugar, maple syrup and even HIGH FRUCTOSE CORN SYRUP contain about the same number of carbohydrates–4 grams per teaspoon. That equates to 12 grams of carbohydrates per tablespoon. There are 16 tablespoons in a cup so that means 192 carbs in a cup! Yes, that is right!! Now let's get into how these carbs affect your blood sugar and insulin levels by looking into their glycemic index, which is a reference for how it affects your blood sugar. The higher the number the higher the index and more it makes your blood sugar sky rocket.
SWEETENER GLYCEMIC INDEX
Sucrose (white sugar) 64
Brown sugar 64
Barley malt syrup 42
Brown rice syrup 25
Raw honey 30
Agave nectar 15
HF corn syrup 62
Stevia less than 1
Sugar cane juice 43
Evaporated cane juice 55
Maple syrup 54
Black strap molasses 55
If you are going to go for a low glycemic, no calorie sweetener, this doesn't mean that you can consume it freely! If you are going to consume a no calorie sweetener, for the natural form of Stevia. My favorite is Stevia in the Raw!
Please Please refrain or really monitor your consumption of "Sugar Free Products containing:
Splenda, Equal, NurtiSweet, etc. So often I hear and see people consuming these products by the spoonful because they are calorie free. Don't forget, if it has to be processed and manipulated in anyway shape or form, it is not natural and can cause digestion and health issues. When our bodies CANNOT digest these foreign chemical substances, they tend to pass right through us, in not such a favorable way, causing GI issues and discomfort! This is no excuse to eat them like they are going out of style. The biggest misconception is Zero Calories, Zero Carbs, Zero Sugars are FREE foods. Think again! It means that our bodies CANNOT digest these foreign chemical substances and they pass directly through us. I hear you, it is so tempting to want to use that no calorie alternative and use it freely, right?! I know, I have been there! Especially when you are following a strict nutritional program and are looking for that little bit of sweetness, I know! I have been there. The thing is, you have to think long term and not short term. Just like the nutritional program you are following today should be a lifestyle approach and not short term fix, so should your decisions. Allow your decisions to guide you into what is going to serve you for life, not for right now! Because I have been there and understand, that is why I am so passionate about making meals, dishes, snacks that will Suffice that Sweet tooth without going overboard with Natural Sweeteners. There are creative ways you can use natural sweeteners, such as Stevia--in moderation, and foods that on their own add sweetness, to "have your cake and eat it too". You will find many of these Gina Approved Creations and ideas in Gina Aliott's Fitness Network where I want to help you learn how to fight and satisfy those cravings the right way and not the Right Now Way!
-If you do one thing, avoid SUGAR!
-If you use it, use it very moderately!
-Use a natural form of a no calories/no sugar substitute over Stevia for added sweetness.
-Sugar Free doesn't equate to a Gina Approved Free Food!
-Moderation is key and anything out of moderation needs to be addressed, sugar free or not!
-Go for Stevia as it is not only has the lowest rating on the glycemic Index but is a natural form!
If you take anything from this, keep sugar to a bare minimum and eliminate if at all possible!
Thursday, May 19, 2011
Just got back from catching up with client/friend Brianne Ramirez. Wow, how things change and what a journey we are all on! I am so proud of Brianne and so glad I was able to meet her precious bundle of joy, Ellianna!! I was fortunate to be a part of Brianne's journey from several years ago and still am a part of her journey today. She came to me to help her reach her figure goals. From there she became not only my client but we became a solid team. I was able to watch her grow, physically and mentally, along her journey. The stage brings about only the icing on the cake. What is beyond the icing are the layers. Yes, Brianne stepped on stage a well polished champion each time, winning the Jr. Cal Overall and her class at the 2010 Cal but beyond the trophy and accomplishment of wins, her journey to the stage helped shape her to be the person she is today. Her journey was not only about the stage but about life and its challenges, facing them, moving past them and continuing to strive for goals and her dreams. As life continues and we turn pages in our personal books, each chapter has something different to offer, a new experience to embrace, lessons to be learned and so many things to look forward to! From a top competitor to now a proud mother, Brianne has now turned a page in her book and began a new fresh chapter. This chapter is going to be a bit longer than the last but a chapter that will and already has changed her life forever. Brianne now can face the challenges of motherhood but utilize the tools and learning experiences from her previous chapters, to carry over into this new and exciting chapter of life. Challenges of being a competitor all had their purpose and created the amazing individual Brianne is today. Motherhood encompasses challenges of its own but Brianne has so many of the valuable tools from recent chapters to help her continue to take on whatever may come her way. Each chapter of our life helps shape the next chapter.
From the first time I met Brianne, I knew that she was someone who would set her mind to something and give it everything she had to give. From Figure Champion to Wife to Mother, no matter what she does, she does it whole heartedly! Today, I was able to meet Brianne who has offically started a new chapter in her life. It was nothing less than amazing. Seeing Brianne's growth and seeing where she is today made me smile and continues to make me proud. I am so proud of her and wanted to extend my love to her as she takes on new challenges and continues to turn pages in her book. Congratulations on ALL your success, Brianne.
With so many members pregnant and turning pages and chapters in their own book, Brianne and I wanted to share her experience with all of you! This week, I am So excited to post words from Brianne's pregnant journey with our family at Gina Aliotti's Fitness Network! I was able to catch Brianne on Camera where she shared with us a glimpse of her journey, challenges, tips, etc! We will be touching base with her again in the coming weeks to see how she adjusts into motherhood and finds her balance again.
Congratulations Brianne! Look forward to hearing more about your journey and continuing to be a part of your new chapter!
Tuesday, May 17, 2011
Gina's Favorite Breakfast Burrito
-1 low carb Tortilla Factory Tortilla
-1 oz Fat free Pepper Jack Almond Cheese
-4 egg whites
-1/2 cup onion, finely chopped
-1/2 cup mushrooms, chopped
-1/2 cup Chopped fresh tomato
-1/4 cup fresh cilantro
-1/4 cup black beans (optional)
-Nonstick cooking spray, such as PAM
1. Place a non-stick skillet over low heat and spray with nonfat cooking spray.
2. Add onions and mushrooms and saute until soft and golden.
3. Add egg whites and mix together until cooked.
4. Heat tortilla and add egg mixture down the center of the tortilla.
5. Add cheese, cilantro and tomato over egg mixture and fold tortilla into a burrito.
6. If you are using black beans, place along side burrito and enjoy!
Monday, May 16, 2011
Changing things up with
Steady state fast walking 5.0 15% for 50
With 30 minutes Yoga
Never allow your workouts or intensity be the same day i'n and day out or you can fall into a mental and it physical rut! No matter what you do... Run, walk, swim, HIIT, circuit, crossfit, bike, yoga, isolated exercises.... Do something and do something different today than yesterday and different tomorrow than today!
Same goes with meal plan, quantity and Nutrient breakdown! No matter what you do, the Gina approved lifestyle consists of constant change and with that comes a piece of mind and the ability to continue on, day in and day out!! That is how you obtain and maintain your desired results!
Sunday, May 15, 2011
Today is our weekly preparation day, remember… Use today to do your shopping, prepare your meals and be sure that your house is loaded with all the healthy bites for the week. Getting things prepared is going to be Step ONE is your success for this upcoming week. Summer is right around the corner, can you believe it!! As mentioned in my Summer Trim Down Tips in my newsletter, BYOM-- BRING YOUR OWN MEALS and being prepared is one key tip to reaching your Summer Trim Down goals. --by the way, if you are not on my newsletter e-mail list, you must sign up for all the latest tips and to find out what is going on with me and ginaaliotti.com. With the come of a new season comes a great time to mentally and physically make some personal changes. Let’s change with the seasons and establish those goals we are aiming for.
As I prepare for my week ahead, I have cooked up a storm with all my Eat to Grow protein in Tupperware and Quinoa pre-made so all I have to do is scoop it out with my measuring cup or a big spoon. Whether you pre-make your meals and individually put them in containers, by meal, or simply have larger containers with your pre-made food ready to be grabbed on the go, prepare yourself!
On the training front, this weekend I switched my usual Sunday "fun day and off day" and got in my training today and rest day yesterday. Often, depending on your schedule you have to adjust things. Just as you are prepared for your week, you have to be prepared to go with the flow and adjust your schedule according to how you feel and things you have going on. Yesterday was a travel day for me so what does that mean... I took the day off to travel, with all my meals prepared and with me, by the way, and then used today as my day to get in an awesome circuit workout. updates on how Jess is doing, the workout and more…
5 MILE RUN
25 MINUTE CIRCUIT OF THE FOLLOWING:
1 minute abs, any which way
1 minute squats
1 minute front raises
1 minute side laterals
1 minute rows
repeat 5x (rounds) for total of 25 minutes
meal 1: Egg whites with Oatmeal
meal 2: Veggie omelet with side of oatmeal :) As I posted on Twitter today get in added Vitamin D with mushrooms! Add them to your omelets for that extra powerful boost.
meal 3: Protein Shake with an apple and almond butter (absolute favorite)
Meal 4: ETG Tilapia (as I was preparing for the week) and Huge Gina Salad with Sesame Oil
Meal 5-6 TBD, maybe lean steak is on the menu... Been absolutely craving red meat. Not much of a red meat eater but it has been months, literally!
As we move into a new week ahead, remember PREPARE PREPARE PREPARE!
Looking forward to another successful week and thank you all for reading and your interest!!
big hugs to all!
Friday, May 13, 2011
5 mile run -40 minutes
20 min active stretching
4 sets 30 push ups
In and out!
It is an amazing day! When you think you don't have it in you, think again because you do! Some of my most amazing workouts and runs are those times I had to "think again"!
Meals so far:
Oats, protein shake and chia with berries
Famous coconut pancakes with toasted almonds
Off to make a huge gina salad with tilapia and quinoa!
Happy Friday and make it a great day!!
Whatever you do... Do something active today
Thursday, May 12, 2011
If you don’t have time for those events anymore, reasonably so, remember that you can still create your team to help cheer you on and offer you the support you need! It is important to have those you can turn to or lean on for ideas, pick me ups, when you may be feeling down, keep me ups, when you are on a roll, and just to know that you are not alone! At Gina Aliotti's Fitness Network, we work together, with common goals and interests, we are on one team. This is the best team you could ask for because you are doing things on your own terms, time and schedule yet you have all the components of a team that keeps you pushing on! As we work together to keep our visions and goals alive and realistic, remember that you are part of a team. As we work together, we are making things happen and creating one of the most solid teams around. As you are the one in control of your “plays” remember that your team is here to back you!! Are you a part of a team? Join us and become a part of our online Team for all the support, motivation and tools to help you reach your goals but also to have those that understand and are right there with you digging deep! ~Gina
Wednesday, May 11, 2011
Meal 2: Gina's Zucchini loaf
Meal 3: Low Carb wrap with turkey, cucumbers, sprouts, tomatoes, onions and avocado
WOD: 4 MILE INTENSE RUN
On a personal note: Today, only had 40 minutes to get in a workout! Had a few things to follow up on and add to my schedule which limited my usual gym time. Had to get something in but with limited time, what to do what to do... EXCUSE: I don't have enough time to get in a workout. I have a client in 40 minutes and there just isn't enough time OR NO EXCUSE RULE: 40 minutes, bring it, turn up the intensity and I better hurry and get this in!
#1: No time... "oh well"
#2: Plenty of time but that means turn up the intensity and get it done!
My choice: #2
Decided to go for an intense 4 mile intense run! Got it done, along with 10 minutes of stretching and was still right on time for my client!
No excuses! Where there is a will, there is a way and if you have the will, you can find a way!
Here is one of my favorite videos that will make you second guess your excuses and put things in perspective!
Tuesday, May 10, 2011
Each obstacle is a stepping stone in your journey towards success. If you keep yourself focused on the bigger picture and where you were headed, you will start to embrace those bumps in the road and understand that they are all a part of your success! See each obstacle and challenge as on step closer to the grand scheme of things... your long term goals!
Monday, May 9, 2011
100 body weight squats
50 push ups
3 sets of 1 minute flutter kicks
2 2 minute plank holds
meal 1: 2 cups brown rice cereal with 1 scoop protein shake
meal 2: Quest Bar with 1 apple
meal 3: 4 oz tilapia salad with EVOO & Vinegar tossed with 1/2 cup quinoa
meal 4: 1 scoop protein shake with 2 rice cakes and almond flax nut butter
meal 5-7 as follows...
meal 5: 4 oz chicken & big veggie stir-fry
meal 6: My Famous No Carb Protein Pancakes
What did you discover? Are you in a happy place? Do you feel defeated? Do you feel motivated to take on whatever challenge comes your way? Do you feel as if nothing will stop you? Do you feel like a champion? Do you feel like you are on a roll and nothing can stop you? Do you feel alone? Do you feel energetic or maybe lethargic? With so many states of mind, think about how you feel? It is okay if a feeling came about that you are not proud of or if you are not feeling as great as you want to feel. Maybe you realized your energy is a 10 and you are ready to take on this week with everything you have! Regardless of where you are, a moment of reflection will allow you to stop, breath, know where you are at mentally, physically and emotionally, recognize it and be able to take action. Either adjust your frame of mind or go with it. If you are feeling positive and ready to go, carry over that energy into everything you do and everyone you meet. If you are feeling a little down, it is okay! You recognize it and now it is time to change your frame of mind and gain the positivity you are lacking and then carry on with your week!
The start of your week and the feelings you have within you are what are going to set the tone for the next 6 days. Monday’s mindset matters! Monday’s mentality is how you start your week. It is good to check yourself and feel and understand your mindset as you begin your week. How you feel and your attitude towards things will carry over into everything you do so let’s be sure your Monday mindset is starting out happy, optimistic, and energetic! You have it within you but you may just have to go digging to find what it is that is that is going to make you that positive motivational leader you are!
Go after it and go after it giving it everything you've got!
Saturday, May 7, 2011
MUSTARD GREEN WRAP:
Mix of almonds, cilantro, parsley, shallots, lemon, chicken, olive oil, cumin, garlic, jalepeno, onion, black pepper, coriander, and sprouted peas all mixed well and wrapped in Mustard Green leaf
Mix of kale, beets, carrots, scallions, bell peppers, sesame oil, sesame seeds, basil, lemon, garlic, apple cider vinegar, sea salt and oregano
Friday, May 6, 2011
As the first entry of this blog, I wanted to share one of my favorite motivational videos from Will Smith's "Words of Wisdom", in regards to life and greatness! Powerful words that can make a difference in your life!
"Don't ever let someone tell you, you can't do something.... You have to dream, you have to protect it.... You want something, go get it, period!"~Will Smith (In the pursuit of happiness)