A Beautiful, Fit and Healthy Pregnancy

A Beautiful, Fit and Healthy Pregnancy

G-Fit Workout of the Day

Jun 29 2015

G-Fit Workout of the Day:

2 mile run…

Circuit:
-10 squat with side kick
-10 3 point plate raises (side, front, other side)
-10 plate shoulder press with tricep extension
-10 renegade rows

Rest and repeat circuit 3x

Dig Deep!

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Gina Aliotti's Ultimate Woman's Weight Loss Plan Gina Aliotti's Ultimate Shred 365

Diastasis Recti & Abdominal Training

Apr 10 2015

ALL ABOUT DIASTASIS RECTI AND ABDOMINAL TRAINING

Diastasis recti is a fairly common outcome from pregnancy where the right and left abdominal muscles, rectus abdominis (the midline of your abdominals), separates. Basically your “6 pack” becomes two 3 packs. This is caused by pressure from your uterus pushing against your abdominal wall and the pregnancy hormones that soften of your tissues.

Diastasis Recti can occur anytime in your pregnancy, especially in the last half, although is most common post-pregnancy when your abdominal wall is weak and there is no baby to offer you any support. It can be caused by poor form during exercises, excessive weight gain, multiple pregnancies, poor posture and, of course, genetics can play a huge role.

Not everyone gets Diastasis Recti but for those who do, don’t worry, you have not caused permanent damage and will not have a “mommy belly” forever! Typically post-pregnancy, you will notice a “squishy belly” and relaxed midline, this is normal. It will take time for your belly to regain its former density and elasticity. The “hole” you may be feeling when you slightly press on your tummy is normal and will become shallower and shallower over time, as long as you take proper care of yourself and don’t overdo things!

5 steps to check for diastasis:

1. Lie on your back with your knees bent and feet on the ground.
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2. Place one hand behind your head and the middle three fingers of your other hand in your belly button.

3. Relax your abdominal muscles and lift your head, while gently pushing into just above the belly button with your three middle fingers, toward your face, running vertically along the center belly line.

4. Lift your upper body off the floor into a “crunch.”

5. Gently move your fingers around your midline, feeling for this separation in your muscles, which typically feels like a shallow hole, fitting 2-2.5 fingers when your abdominals are fully contracted.

If you find that you do indeed have diastasis, the best thing you can do is be patient and spend the time to fully and properly strengthen your core with these few G-tips below.

GINA’S TIPS FOR DIASTASIS RECOVERY AND CORE STRENGTHENING

1. Headlifts. This is not a crunch. When you do a headlift, you are literally just lifting your head and not letting your shoulders lift off the floor. This is meant to engage your transverse muscles and not add too much pressure to your rectus abdominis. It is a very tiny movement.

2. Belly Band. Wearing a belly band as much as possible will help keep your core engaged and also serves as a great reminder to focus on your posture. Belly Band as much as possible.
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3. Posture. Proper posture will help you engage your core. Focus on using your deep transverse muscles with everything you do. Your mind should always be on your core engagement. Use the little mantra “core engaged” throughout the day to remind yourself to keep it tight!

4. Get up and down correctly! When getting up and down from a back lying position, you want to be sure to take your time and keep your core engaged throughout the entire process. You don’t want to jump up as fast as you can, rather rolling to one side first then pushing yourself up to a seated position or start in a seated position, the to one side before fully lying down.

5. Avoid the same exercises and movements that can cause diastasis while you are recovering. No crunches, sit-ups, planks, front loaded exercises, etc.

6. Everything you do needs to be core focused, deep within your transverse abdominal muscles! As you start to exercise again, every movement needs to come from the core as your source of stability!

It will take time to close the gap and strengthen your core but if you focus on the steps above and being extremely mindful of your engagement at all times, you will get back to where you were, if not stronger!
Fun Fact: I am a huge stickler on form. Keeping impeccable form throughout my workouts and everyday activities has always been a big focus of mine! This has not only helped me throughout my workouts, avoiding injuries but helped me recover from diastasis fast! Pregnancy, post-pregnancy and in everyday life, posture is key!

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Gina Aliotti's Ultimate Woman's Weight Loss Plan Gina Aliotti's Ultimate Shred 365

PostPartum Baby Wearing Circuit Workout

Feb 28 2015

PostPartum Baby Wearing Circuit Workout

Getting back into your typical workout routine after having a baby can seem stressful and near impossible! Once you get the clearance from your healthcare practitioner, it is absolutely possible! Anything is possible if you have the dedication, commitment and desire to make your workouts a priority. One thing I have found helpful is using my baby wrap to wear my baby while I get in my light circuit workouts. Not only does it free up your hands, it allows for that quality mommy-baby time. Consider my Mommy Workout Tips and Circuit workout to continue to make yourself a priority!!

3 Mommy Workout Tips:

1. Be flexible! Get in your workouts whenever you can! Maybe mornings were your workout times pre baby but now you find you are working out mid day or even into the early evening. That is perfectly okay! Be flexible with your workout times and workout when you can!

2. Wear your baby! I have found baby wearing to be so convenient for workouts. Wearing your baby frees up your hand and allows you to still be able to hold dumbbells and get in your workout!! When baby wearing be sure to use light weight. I also suggest you do all single work, using one hand to always hold the baby for extra support.

3. Less is more! You may not have the same amount of time to workout as you once did but that doesn’t mean you can’t get in a great workout! Remember something is better than nothing and less is often more!! If you commit to working out 3-4x/week, that is great! Find the time and commit yourself. Just like you make appointments to see the dentist, make an appointment with yourself (and baby) to get in your workout!

Check out my Mommy Baby wearing circuit workout and see how you can get in a workout while enjoying time with your little love! Do the following circuit 2 times through and with 10-12 repetitions for each exercise.

Single Shoulder Press

Stand with your legs shoulder width distance apart. Hold a dumbbell in one hand and raise the dumbbell to shoulder height, with your palm facing forward. As you exhale, raise the dumbbell directly above your head until your arm is completely straight but not quite locked. Hold for at the top for a second then while inhaling, bring the weight back down to the starting position. Repeat exercise until you have completed 10-12 repetitions.

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Single Side Lateral Raises

Stand with your legs shoulder width distance apart. Hold a dumbbell in one hand, with your palm facing your body. As you exhale, raise the dumbbell directly to the side of you until your palm is arm is parallel to the ground. Hold for at the top for a second then while inhaling, bring the weight back down to the starting position. Repeat exercise until you have completed 10-12 repetitions.

Screen Shot 2015-02-24 at 2.54.04 PM

Single Front Raise

Stand with your legs shoulder width distance apart. Hold a dumbbell in one hand, with your palm facing your body. As you exhale, raise the dumbbell directly in front of you until your palm is parallel to the ground. Hold for at the top for a second then while inhaling, bring the weight back down to the starting position. Repeat exercise until you have completed 10-12 repetitions.

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Single Bicep Curls

Stand with your legs shoulder width distance apart. Hold a dumbbell in one hand, with your palm facing away from your body. As you exhale, perform a bicep curl bringing the dumbbell up towards your chest. While inhaling, bring the weight back down to the starting position. Repeat exercise until you have completed 10-12 repetitions. Remember to keep your elbow hugging your body during the entire concentric and eccentric movement.

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Baby weight squats

Stand with your legs slightly further than shoulder width apart. While holding your baby, start to bend your knees and lower downwards towards the ground. Once your knees are slightly lower than 90 degrees, use your heels to press yourself back up to the starting position and repeat the exercise until you have completed 10-12 repetitions. Remember to keep your shoulders back, chest out and never let your knees go over your toes.

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Baby weight Wall Sit

Stand with your back against a wall and legs in a wide stance. While holding your baby, slowly bend your knees and lower down towards the ground. Once your knees are at a 90 degree angle, use your heels to press yourself back up to the starting position, exhaling while you rise to the top. Repeat the exercise until you have completed 10-12 repetitions.

Photo Feb 15, 4 20 27 PM

Remember to listen to your body with each exercise, go light and have fun with your baby!! Dig deep!

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Gina Aliotti's Ultimate Woman's Weight Loss Plan Gina Aliotti's Ultimate Shred 365

Quinoa Greek Parfait

Jan 23 2015

Ingredients:
1/4 cup quinoa, cooked
1/2 teaspoon ground cinnamon
1/4 cup unsweetened almond milk
1/2 teaspoon vanilla extract
1 packet stevia
1 tablespoon slivered almonds
1 tablespoon pomegranate seeds
1/2 banana, sliced
1/4 cup non-fat Greek yogurt
1 tablespoons unsweetened shredded coconut
1/2 cup berries of your choice

Directions:
Place the cooked quinoa a medium size bowl and add cinnamon. In a saucepan over medium–low heat, warm the almond milk for 3–4 minutes. Stir in the vanilla and stevia. Add almond milk to quinoa and mix well. Add a couple of spoons of quinoa to a glass jar and layer slivered almonds, banana slices, yogurt, shredded coconut and berries. Repeat until the jar is full. Top off with berries and pomegranate seeds as the top layer. Enjoy!

Serving Size: 1

Nutritional Information:

Calories: 290 calories
Fat: 12 grams
Saturated Fat: 8 grams
Protein: 12 grams
Carbohydrates: 34 grams
Net Carbohydrates: 27 grams
Fiber: 7 grams
Sugar: 14 grams

parfeit

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New Years G-Fit Workout of the Day

Jan 1 2015

2015 G-Fit Workout of the Day kick off:
-15 bent over rows
-15 bent over upper cuts
-10 2 side lateral raises superset with 2 bicep curls
-10 combo shoulder presses, regular press into press with palms facing ears

Rest and repeat 2x

Dig Deep!
*38 weeks pregnant

Happy New Year!!

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Gina Aliotti's Ultimate Woman's Weight Loss Plan Gina Aliotti's Ultimate Shred 365

G-Fit Workout of the Day

Dec 22 2014

G-Fit Workout of the Day:
-10 abductor leg extensions
-10 bicep curls off ball
-10 Arnold presses
-10 combo side lateral raise with front raise
-10 hip opener with shoulder stretch

Rest and repeat 3x

Dig Deep!
*37 weeks pregnant

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3rd Trimester Circuit Workout with an Exercise Ball

Dec 20 2014

Gina Aliotti’s Third Trimester Circuit Workout using an Exercise Ball

At 35 weeks pregnant, moving around and especially my everyday exercise routine is getting much more challenging. Rather giving up on my routine, I have found the exercise ball has become my best friend. It has been especially useful for allowing me to still maintain my fitness while keeping as much stabilization and comfort as my belly only keeps getting bigger and bigger. Throughout my pregnancy, the key has been to tailor my workouts to fit where I am in my pregnancy, how my body is feeling and adjusting my workouts and exercises however I need, to still ensure I move my body daily! Using an exercise ball during pregnancy can help maintain balance and stability and help keep abdominal muscles strong, by using your core for stability. Using the exercise ball allows you to still engage and indirectly work your core muscles without directly working them, as you would in an abdominal crunch or other ab exercise. The exercise ball also offers great comfort, especially against your back since your body conforms to the ball, taking away any added pressure to your lower back, which is where most women feel pain in their third trimester. Using the exercise ball has become key during these final weeks of my pregnancy. Check out my most recent full body circuit, using the exercise ball. No matter where you are in your fitness journey, pregnant or not, there are always ways to adjust your workouts to fit your level and limitations. Rather than having excuses why you can’t continue your workout routine, it is important to be creative and find ways to still move your body and stay active. Check out my Full Circuit Ball workout and see what a great workout you can get using an exercise ball!

For all exercises, perform 12 reps, move on to the next exercise until you complete the circuit. Rest for 2-3 minutes then repeat the circuit one more time.

Wall Ball Squat

Place an exercise ball against a wall and back pressed against the exercise ball. With your legs in a wide stance, standing up tall, and hands placed on your hips, start to bend your knees and lower down towards the ground. Once your knees are at a 90 degree angle, use your heels to press yourself back up to the starting position and repeat the exercise.

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Exercise Ball Calf Raise

Place an exercise ball against a wall and standing with your forearms placed against the exercise ball, in front of your chest. Raise yourself by standing on your toes, hold and squeeze for second then slowly lower yourself back down and repeat.

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Exercise Ball Wall Triceps Extensions

Place an exercise ball against a wall and standing, in a wide stance, with your forearms against the exercise ball, in front of your chest. Push yourself back by rolling the ball towards your hands to extend your arms until they are fully extended. Slowly lower back to the starting position and repeat exercise.

Screen Shot 2014-12-22 at 1.04.29 PM

Exercise Ball Triceps Extensions

Lie with your upper back placed on the exercise ball and buttocks off the floor and feet in a wide stance. Hold a dumbbell over your head, keeping your elbows hugging your ears. Raise the dumbbell up by straightening your arms then slowly lowering back to the start position and repeating the exercise.

Photo Dec 22, 10 37 51 AM

Photo Dec 22, 10 37 55 AM

Exercise Ball Bridge (Hip Extensions)

Lie with your upper back placed on the exercise ball and buttocks off the floor and feet in a wide stance. Place your hands on your hips or across your chest. Without moving your feet, press with your heels to extend your back until it is parallel to the floor. Squeeze your glutes and hold for 2 seconds then slowly lower back down and repeat the exercise.

Photo Dec 22, 10 38 23 AM

Photo Dec 22, 10 38 28 AM

Exercise Ball Push Ups, off Knees

Kneel down in front of the ball with your hands on top of the exercise ball and back extended. Push yourself up by extending your arms. Lower yourself back down, chest towards the exercise ball and repeat the exercise.

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Exercise Ball Incline Dumbbell Press

Lie with your upper back placed on the exercise ball, feet in a wide stance and your hips slightly above the ground. Hold a dumbbell in each hand and on each side of your chest. Push the dumbbells straight up and then slowly lower down to the starting position and repeat the exercise.

Photo Dec 22, 10 38 45 AM

Photo Dec 22, 10 38 51 AM

G-Tip: Don’t forget to breath throughout each exercise. Inhale as you lower your body or the weight and exhale as you exert energy or return to the starting position. Breathing is extremely important so don’t forget to breath deeply!

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G-Fit Workout of the Day

Dec 17 2014

G-Fit Workout of the Day:
-15 dome front raises (4# ball)
-10 ball squats
-10 round face single presses
-15 overhead tricep extensions
-10 bent over hammer bicep curl with side lateral raise

Rest and repeat 2x

Dig Deep!
*36 weeks pregnant

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G-Fit Workout of the Day

Dec 15 2014

G-Fit Workout of the Day:
-15 band bicep curls
-10 alternating band diagonal front raises
-15 band squats
-10 single side band lateral raise
-20 band side stretches

Rest and repeat 2x

Dig Deep!
*36 weeks pregnant

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G-FIT Workout of the Day

Dec 12 2014

G-Fit Workout of the Day:
-20 seconds bicep curls
-20 seconds side lateral raises
-20 seconds front raises
-20 seconds reverse grip rows
-20 second kick backs

Rest and repeat 2x

Dig Deep!
*35 weeks pregnant

Posted in: A Beautiful, Healthy & Fit Pregnancy, Circuit Workouts, Motivational Videos, Training Videos, Workout of the Day /// Tags: , , , , , , , , , /// Leave a comment
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