Memorial is here and so summer begins! Who doesn't enjoy the occasional adult beverage or two from time to time! Here are some healthier options when choosing your drink of choice!
Vodka with a Tropical Twist:
O.N.E Coconut Water (choose a flavor-mango, passion fruit, guava) and Vodka mixed over ice makes fora delicious adult drink with nutrients and added electrolytes
The Greyhound:
Trader Joe's No Sugar added lo-cal Grapefruit mixed with your vodka of choice is oh so good!
Margarita:
Baja Bob's lo-cal, no sugar added Margarita mix mixed with your choice of Tequila on the rocks, well rocks!
Lo-Cal, Lo-Sugar Mojitos:
1 oz. (2 tablespoons) lime juice or lime wedges from about a third of a lime
8 mint leaves
1 heaping tablespoon of stevia
1 jigger (1½ oz.) white rum
Club soda
Now the beauty of living in a beach community is everybody knows everybody-so there is no reason to drink and drive!!! Crash at a friends, walk, or cab! Drinking and Driving do NOT MIX!!!!
Everyone enjoy Memorial Weekend!
XO,
Gina
Wednesday, May 25, 2011
Monday, May 16, 2011
Why Running a Marathon Will Change Your Life
Lessons learned along the trails, paths, and marathon courses:
Strength and Selflessness:
One of the lady's who I ran with little daughter had cancer. She was a cop and always seemed positive. One day while we were running she told me what her days were like when her little daughter was going through chemo-she admitted when no one was around she would just cry and cry. She would go away to a place and just be by herself because she didn't want anyone to see her down. I thought a mother, a full time worker whose occupation was stressful, and going through a parent's worst nightmare would remove herself from her loved ones because she didn't want people to feel bad for her, she didn't want the pity, but above all she didn't want her own daughter to see her cry...
I really thought that is the true selflessness of a woman and a mother but above all a female's greatest strength.
Gratitude:
Every Tuesday was 5:45 am track practice. One of the ladies was complaining about having to get up at 5 am and thats when our coach came down her and said:
"What do you mean you "hate" getting up early. Do you know that right now someone is fighting for their life, do you know that there is someone is a wheelchair that if you told him or her they were going to be able to run @ 6 am how they would just jump out of bed-so every morning you wake up, I don't care how early it is you just better be thankful you got a body that moves and air in your lungs"
The Power of Love:
One of the ladies who was diagnosed with terminal cancer came to track practice to give Team and Training a check for cancer. She came against doctor's orders. She had no hair, she had tubes coming out of her and her little son had to help her walk over. Even in the face of piling high medical bills she came to deliver us a check for our fundraising. 2 weeks later she passed away but let me tell you her legacy & spirit lives on.
The Beauty of Life:
I have ran 4 marathons now. And along the courses what you will see will touch you in away you never could imagine. You see people in race wheel chairs, people running for loved ones with a photo of them on their back, families that have signed up to run into together, little kids cheering for their parents and oh the signs they make are so cute, and the list could go on and on. And when you cross that finish line there is just something about accomplishing a feat that involved a lot of time, sacrifice, and even pain(everyone hurts the last 6 miles of the marathon). The marathon is just a reminder that all good things in life take a lot of work and may even bring on a little pain but man it always ends up to be all worth it in the end and you always walk away a little stronger.
I don't run for time. I don't run for the Boston Marathon. I run to see humanity at its best.
Strength and Selflessness:
One of the lady's who I ran with little daughter had cancer. She was a cop and always seemed positive. One day while we were running she told me what her days were like when her little daughter was going through chemo-she admitted when no one was around she would just cry and cry. She would go away to a place and just be by herself because she didn't want anyone to see her down. I thought a mother, a full time worker whose occupation was stressful, and going through a parent's worst nightmare would remove herself from her loved ones because she didn't want people to feel bad for her, she didn't want the pity, but above all she didn't want her own daughter to see her cry...
I really thought that is the true selflessness of a woman and a mother but above all a female's greatest strength.
Gratitude:
Every Tuesday was 5:45 am track practice. One of the ladies was complaining about having to get up at 5 am and thats when our coach came down her and said:
"What do you mean you "hate" getting up early. Do you know that right now someone is fighting for their life, do you know that there is someone is a wheelchair that if you told him or her they were going to be able to run @ 6 am how they would just jump out of bed-so every morning you wake up, I don't care how early it is you just better be thankful you got a body that moves and air in your lungs"
The Power of Love:
One of the ladies who was diagnosed with terminal cancer came to track practice to give Team and Training a check for cancer. She came against doctor's orders. She had no hair, she had tubes coming out of her and her little son had to help her walk over. Even in the face of piling high medical bills she came to deliver us a check for our fundraising. 2 weeks later she passed away but let me tell you her legacy & spirit lives on.
The Beauty of Life:
I have ran 4 marathons now. And along the courses what you will see will touch you in away you never could imagine. You see people in race wheel chairs, people running for loved ones with a photo of them on their back, families that have signed up to run into together, little kids cheering for their parents and oh the signs they make are so cute, and the list could go on and on. And when you cross that finish line there is just something about accomplishing a feat that involved a lot of time, sacrifice, and even pain(everyone hurts the last 6 miles of the marathon). The marathon is just a reminder that all good things in life take a lot of work and may even bring on a little pain but man it always ends up to be all worth it in the end and you always walk away a little stronger.
I don't run for time. I don't run for the Boston Marathon. I run to see humanity at its best.
Tuesday, May 10, 2011
Beach Volleyball Sports Training Done Anywhere:)
When you think volleyball you think two things beach and beach bodies!!!! After doing a little digging and researching of the sport I found some plyo & core workouts that just about anyone can incorporate into their workout and can be done anywhere-your own backyard, neighborhood park, own room (might be a little challenging), and/or the best place the beach:)
All you need in a medicine ball which you can get for like 10 bucks and they are such a good thing to have!!! If you do not have a medicine ball just go through the motions like you do.
Here are two different volleyball inspired workouts for your weekly routines: (I did sample 1 today and plan on doing sample 2 on Thursday)
Sample 1:
Ran 4 miles then performed the following:
Depth jumps: Stand on a box, step off the immediately jump straight up in the hair. Return to standing on the box.
Squat Throws From Chest: Hold medicine ball at chest level squat down then jump at, while jumping up throw the medicine ball as hard as possible
Lateral Hops
Over The Back Toss: In a semi-squat position push up straight and throw medicine ball over your heard
Forward Frog Jumps: Hop horizontally over blocks or imagine you are hoping over a block (try to get some vertical)
I did 20 reps of each moving with no rest between exercises & repeated the circuit 3X
Core:
Plank
Side Bridges
V-ups
Russian Twists
2 Sets of 20 reps for ea. core exercise
Sample 2:
3-4 mile run in the sand
Single Arm Throws: Cup the medicine ball with one hand and squat down, while coming up from your squat throw the medicine ball up
Forward Frog Jumps: Hop horizontally over blocks or imagine you are hoping over a block (try to get some vertical)
Wall Throws: Stand a good 3-4 feet away from wall and throw ball as hard as possible at it
Lateral Jumps
Core:
Weighted Crunch
Leg Lift
Russian Twists
Superman
Plan on doing 20 reps of each 3X.
Hope everyone has a great happy and healthy week:)
All you need in a medicine ball which you can get for like 10 bucks and they are such a good thing to have!!! If you do not have a medicine ball just go through the motions like you do.
Here are two different volleyball inspired workouts for your weekly routines: (I did sample 1 today and plan on doing sample 2 on Thursday)
Sample 1:
Ran 4 miles then performed the following:
Depth jumps: Stand on a box, step off the immediately jump straight up in the hair. Return to standing on the box.
Squat Throws From Chest: Hold medicine ball at chest level squat down then jump at, while jumping up throw the medicine ball as hard as possible
Lateral Hops
Over The Back Toss: In a semi-squat position push up straight and throw medicine ball over your heard
Forward Frog Jumps: Hop horizontally over blocks or imagine you are hoping over a block (try to get some vertical)
I did 20 reps of each moving with no rest between exercises & repeated the circuit 3X
Core:
Plank
Side Bridges
V-ups
Russian Twists
2 Sets of 20 reps for ea. core exercise
Sample 2:
3-4 mile run in the sand
Single Arm Throws: Cup the medicine ball with one hand and squat down, while coming up from your squat throw the medicine ball up
Forward Frog Jumps: Hop horizontally over blocks or imagine you are hoping over a block (try to get some vertical)
Wall Throws: Stand a good 3-4 feet away from wall and throw ball as hard as possible at it
Lateral Jumps
Core:
Weighted Crunch
Leg Lift
Russian Twists
Superman
Plan on doing 20 reps of each 3X.
Hope everyone has a great happy and healthy week:)
Wednesday, May 4, 2011
Gettn' My Navy Seal Fitness On and Buildn' Endurance That Won't Quit:)
This month I am really trying to challenge myself, taking my fitness to the next level so what group better than the Navy Seals to turn to?! After reviewing and researching their workouts not only was I super excited to start adding some new moves to my regime but more than happy to learn that next to NO EQUIPMENT was required!!!!!
So here is this week’s training program! All my training has been done outside or in my bedroom with some light dumbbells and a pull-up bar!
Monday:
35 minute Run
6 rounds all till failure (oh and how each set gets tougher and tougher!!!!)
Basic Push-Up
Sit-Ups
Assisted Pull-Ups (I put a chair under me and use one leg to push-off for assistance)
Tuesday:
5 mile Run
Spider Push-Ups
Renegade Rows
Diagonal lunges w/bicep curls
Core:
Weighted Sit-Up
V-Ups
Super mans
Mountain Climbers
Wednesday:
15 min light Jog
15 sets of extremely steep steps
At the top of each stair sprint I would drop down and do sit-ups, then V-ups, and then performed reverse pull-ups with the stair railing at the top
Then Performed the following circuit 3X:
Triceps Dip (off bench next to stair case)
15 burpees
15 Speed Skater Jumps
This short workout sure kicked my booty!
Set for the Rest of this Week:
Thursday
8 mile Run
10 sets
Push-ups
(Assisted) Pull-Ups
Sit-Ups
*All exercises will be performed to failure
Friday:
Spin Class & Yoga
Saturday:
Long Run and Core!
Sunday: My Athlete’s Yoga DVD
So here is this week’s training program! All my training has been done outside or in my bedroom with some light dumbbells and a pull-up bar!
Monday:
35 minute Run
6 rounds all till failure (oh and how each set gets tougher and tougher!!!!)
Basic Push-Up
Sit-Ups
Assisted Pull-Ups (I put a chair under me and use one leg to push-off for assistance)
Tuesday:
5 mile Run
Spider Push-Ups
Renegade Rows
Diagonal lunges w/bicep curls
Core:
Weighted Sit-Up
V-Ups
Super mans
Mountain Climbers
Wednesday:
15 min light Jog
15 sets of extremely steep steps
At the top of each stair sprint I would drop down and do sit-ups, then V-ups, and then performed reverse pull-ups with the stair railing at the top
Then Performed the following circuit 3X:
Triceps Dip (off bench next to stair case)
15 burpees
15 Speed Skater Jumps
This short workout sure kicked my booty!
Set for the Rest of this Week:
Thursday
8 mile Run
10 sets
Push-ups
(Assisted) Pull-Ups
Sit-Ups
*All exercises will be performed to failure
Friday:
Spin Class & Yoga
Saturday:
Long Run and Core!
Sunday: My Athlete’s Yoga DVD
Thursday, April 28, 2011
Beach Booty Moves 4 Bikini Season:)
My booty used to have about as much curvture as a wall and after being called out for it my freshmen year in college for its flatness I knew I had to do something about it! So through the years I have researched and executed almost any exercise that lent itself to a promise of a rotund bun. So here are some moves that will help firm and bump up those sweet cheeks of yours:
Walking Lunges
Prisoner Squats
Weighted Kickbacks
Sprints Up Hill
Walking on an Incline
Deadlifts (for an extra challenge do one-legged dead lifts and perform off bench)
Plie Squats
Hamstrings curls with a medicine ball
Diagonal Walking lunges
Jump Squats (pushing off with the back of your heels)
Good Mornings
Step Ups (pushing off with your heel)
Split Jumps
Plyometrics
Stair Work
Back Peddling
Spinning
Hope this helps get your rear and gear, it did mine:)
XO,
Gina
Walking Lunges
Prisoner Squats
Weighted Kickbacks
Sprints Up Hill
Walking on an Incline
Deadlifts (for an extra challenge do one-legged dead lifts and perform off bench)
Plie Squats
Hamstrings curls with a medicine ball
Diagonal Walking lunges
Jump Squats (pushing off with the back of your heels)
Good Mornings
Step Ups (pushing off with your heel)
Split Jumps
Plyometrics
Stair Work
Back Peddling
Spinning
Hope this helps get your rear and gear, it did mine:)
XO,
Gina
Tuesday, April 5, 2011
Rubber Chicken, Fake Sugar, & No Flavor Food, Why It Doesn't Work
Common Tips found in mainstream media and gyms across the nation:
-Cook your meat all at once and eat it throughout the week
-Avoid Sugar and Sodium at all cost, go with unsalted almonds or have sugar-free syrups added to your drink (which I am guilty of)
-Eat for survival not taste
The Reality of the Matter:
-Chicken that you cook on Sunday tastes like rubber by Wednesday
-Sugar-Free is not usually made of stevia or natural sweeteners but rather made-up of a bunch of fake chemicals
-"Eat for survival" is like saying "Only have sex for child bearing not pleasure"...doesn't work that way....
-I have found that eating so strictly, so tastelessly, and so boringly only works when you are so focused on achieving an athletic goal or are out of your mind its highly unlikely you will keep such a regimen up.
What usually ends up happening to people who try to restrict themselves so severely is that either up binging or yo-yo dieting. Both are terrible!
Some ways to keep your diet yummy yet still super healthy and tummy toned:
-Substitute sugar with Stevia, it’s a totally natural sweetener
-Use Sea Salt instead of regular season salt
-Cook extra meat and veggies at dinner for next day left-overs
-Purchase deli meat or all natural pre-made chicken ready to throw in a salad for lunch
-Get creative with how you cook fish
-Go Spice Crazy
-Use part-skim mozzarella cheese to put on your veggies or egg white omelet
-Freeze your berries or grapes for a sweet treat
-Eat Pop Chips, they are the natural potato chip and oh so tasty
-Make your pancakes with a whole wheat mix and use egg whites over eggs
-Try giving almond milk a go over milk
-Use natural hot coco for a sweet treat
-Use lo-sodium marinara and lo-sodium soy for cooking
-Cook your meat all at once and eat it throughout the week
-Avoid Sugar and Sodium at all cost, go with unsalted almonds or have sugar-free syrups added to your drink (which I am guilty of)
-Eat for survival not taste
The Reality of the Matter:
-Chicken that you cook on Sunday tastes like rubber by Wednesday
-Sugar-Free is not usually made of stevia or natural sweeteners but rather made-up of a bunch of fake chemicals
-"Eat for survival" is like saying "Only have sex for child bearing not pleasure"...doesn't work that way....
-I have found that eating so strictly, so tastelessly, and so boringly only works when you are so focused on achieving an athletic goal or are out of your mind its highly unlikely you will keep such a regimen up.
What usually ends up happening to people who try to restrict themselves so severely is that either up binging or yo-yo dieting. Both are terrible!
Some ways to keep your diet yummy yet still super healthy and tummy toned:
-Substitute sugar with Stevia, it’s a totally natural sweetener
-Use Sea Salt instead of regular season salt
-Cook extra meat and veggies at dinner for next day left-overs
-Purchase deli meat or all natural pre-made chicken ready to throw in a salad for lunch
-Get creative with how you cook fish
-Go Spice Crazy
-Use part-skim mozzarella cheese to put on your veggies or egg white omelet
-Freeze your berries or grapes for a sweet treat
-Eat Pop Chips, they are the natural potato chip and oh so tasty
-Make your pancakes with a whole wheat mix and use egg whites over eggs
-Try giving almond milk a go over milk
-Use natural hot coco for a sweet treat
-Use lo-sodium marinara and lo-sodium soy for cooking
Sunday, March 20, 2011
La Republica Dominicana and Haiti Refugee Camp: Lessons in Love, Passion, and Faith
The First Day I arrived in Viall Vasquez I must say I was initially overwhelmed by the living conditions and a part of my heart broke. However, in a matter of hours those exact feelings seemed to be quickly forgotten and replaced with absolute admiration for the town and its people. The open arms, the love, the beautiful children, the passion, and the peoples' unwavering faith was absolutely incredible.
Church was an unbelievable experience. The music was incredible, the pastor's words unbelievably passionate, but above all it was the village's youth that made the service so great! The children sat up front, the little ones were allowed to roam in the isles and were free to be exactly who they were-which only added more joy.
The place family and faith held in this community truly touched my heart. Children were the prized possessions in this village. These people had next to nothing but that did not stop them from loving and giving their children their absolute all. The way the mothers looked on at their children was truly a beautiful sight to behold. The way the men took responsibility for being the head of the family, the protector, and provider was just awesome. What impressed me was the pride that was taken in being a "Man of God." There was pride in that, there was pride in attending church service, there was pride in the cross that adorned their neck.
The crazy thing is I thought I was going to go without food for a good week or so due to the conditions, however it was quite opposite. I think there will be extra cardio sessions this week due to the fact that a town of humble means would not stop providing me with all the food anyone could ever want. The generosity and hospitality was second to none.
My favorite time was post-dinner when the children would come by to see us. Their laughter was amazing and their spirit so moving! It was so cute how they would try to teach us Spanish! My favorite was when I said: Tengo Venti-Siete Anos and their response was "No Chaquita, No Chaquita!"
The toughest time I had was in the Haitian Refugee camp. The first time we went I struggled to fall asleep that night. Nothing made sense of it to me and the images I couldn't seem to get out my head. The second time we went only made things more difficult for me to understand. I think the hardest part was when I found out one of the mother's asked if we could take their babies. I remember the knot I felt in my stomach. I truly pray that these people receive the resources to survive and for gift of hope. I can only hope the elections go alright and that some act of justice is taken to ensure these people receive the donations that have been made in their name because so much has been withheld.
Even though it was short trip there were times where I did struggle to comprehend and did occasionally find myself wanting to be alone in my thoughts.
The most pivotal and life changing part of the trip for me occurred on the second and last day. On the second day I was working on the church when I saw a man with an LA hat on. I took off running after him, like some silly American tourist asking in my broken for a photo with him to show my friends back home. The guy next to him started laughing and broke out in perfect English. We got to talking long story short, turns out he was a young man who left everything behind in New York to attend to his father's health and help raise his step-children. I truly was moved by his strength. I prayed and prayed I would see him before we left to thank him for sharing his story and express my admiration. On the last day on the way to the Haitian Village we turned down the wrong street, and there he was on the corner with his family. It's a day I will never forget and feel blessed to have been able to meet such a fighter.
Some may call this trip a "relief or mission trip" I call it an unexpected "Self-Help trip." I may have helped lay some concrete, shot some hoops with the local kids, dropped off some stuff for the Haitians but honestly that is nothing-absolutely Nothing. Because the people of Villa Vasquez and experience in the Haitian Village CHANGED MY LIFE. Every person that I met taught me something, showed me love, accepted me, gave me far more than I could ever give them. They taught me humility, passion, love, faith but above all I saw the Face of God in the town and in the people.
Thanks for reading!
Dios Los Bendiga
Church was an unbelievable experience. The music was incredible, the pastor's words unbelievably passionate, but above all it was the village's youth that made the service so great! The children sat up front, the little ones were allowed to roam in the isles and were free to be exactly who they were-which only added more joy.
The place family and faith held in this community truly touched my heart. Children were the prized possessions in this village. These people had next to nothing but that did not stop them from loving and giving their children their absolute all. The way the mothers looked on at their children was truly a beautiful sight to behold. The way the men took responsibility for being the head of the family, the protector, and provider was just awesome. What impressed me was the pride that was taken in being a "Man of God." There was pride in that, there was pride in attending church service, there was pride in the cross that adorned their neck.
The crazy thing is I thought I was going to go without food for a good week or so due to the conditions, however it was quite opposite. I think there will be extra cardio sessions this week due to the fact that a town of humble means would not stop providing me with all the food anyone could ever want. The generosity and hospitality was second to none.
My favorite time was post-dinner when the children would come by to see us. Their laughter was amazing and their spirit so moving! It was so cute how they would try to teach us Spanish! My favorite was when I said: Tengo Venti-Siete Anos and their response was "No Chaquita, No Chaquita!"
The toughest time I had was in the Haitian Refugee camp. The first time we went I struggled to fall asleep that night. Nothing made sense of it to me and the images I couldn't seem to get out my head. The second time we went only made things more difficult for me to understand. I think the hardest part was when I found out one of the mother's asked if we could take their babies. I remember the knot I felt in my stomach. I truly pray that these people receive the resources to survive and for gift of hope. I can only hope the elections go alright and that some act of justice is taken to ensure these people receive the donations that have been made in their name because so much has been withheld.
Even though it was short trip there were times where I did struggle to comprehend and did occasionally find myself wanting to be alone in my thoughts.
The most pivotal and life changing part of the trip for me occurred on the second and last day. On the second day I was working on the church when I saw a man with an LA hat on. I took off running after him, like some silly American tourist asking in my broken for a photo with him to show my friends back home. The guy next to him started laughing and broke out in perfect English. We got to talking long story short, turns out he was a young man who left everything behind in New York to attend to his father's health and help raise his step-children. I truly was moved by his strength. I prayed and prayed I would see him before we left to thank him for sharing his story and express my admiration. On the last day on the way to the Haitian Village we turned down the wrong street, and there he was on the corner with his family. It's a day I will never forget and feel blessed to have been able to meet such a fighter.
Some may call this trip a "relief or mission trip" I call it an unexpected "Self-Help trip." I may have helped lay some concrete, shot some hoops with the local kids, dropped off some stuff for the Haitians but honestly that is nothing-absolutely Nothing. Because the people of Villa Vasquez and experience in the Haitian Village CHANGED MY LIFE. Every person that I met taught me something, showed me love, accepted me, gave me far more than I could ever give them. They taught me humility, passion, love, faith but above all I saw the Face of God in the town and in the people.
Thanks for reading!
Dios Los Bendiga
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