A Beautiful, Fit and Healthy Pregnancy

A Beautiful, Fit and Healthy Pregnancy

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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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.

Screen Shot 2014-12-22 at 1.02.35 PM

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.

Screen Shot 2014-12-22 at 1.00.54 PM

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.

Screen Shot 2014-12-22 at 1.09.59 PM

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

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UPP FULL CIRCUIT WORKOUT-ADVANCED

Dec 10 2014

Circuit 3: Advanced

10 thrusters
10 stationary lunges with bicep curl, one side
10 stationary lunges with side lateral raise, other side
10 side squats staying low to the ground, each side
10 squat with tricep extension
30 staying in low squat position, toe taps

Rest and repeat 2-3x

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UPP FULL CIRCUIT WORKOUT- INTERMEDIATE

Dec 10 2014

Circuit 2: Intermediate

10 walking lunges with 2 pulses before each step
10 walking lunges with kick back with each step
10 shoulder presses (palms facing ears) super set with front press
30 second side plank, 30 second regular plank, 30 second other side plank
10 bicep curls super set with reverse grip front raise
20 pulse squats

Rest and repeat 2-3x

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UPP Full Circuit Workout- beginner

Dec 10 2014

CIRCUIT WORKOUT- BEGINNER

10 Walking lunges, 30 second forearm plank, 10 walking lunges back
10 opposite leg and arm lift, switching sides
10 push ups off knees
10 reclined toe taps
10 bent over rows
10 bicep curls
20 body weight squats

Rest and repeat 2-3x

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