Archive for the ‘Fitness’ Category
March 7th, 2012
So we have been a away from the blog for a while now and we are back with this new awesome post. Our buddy buff blogger has created the best supplement video of all time. Thats right I said it of all time!!! I grew up watching wrestling as a kid and looking at this video brought me back to the NWO Days of the Madness…Take a few minutes and watch this amazing video and share it with the world. OHH YEAH, DIG IT!”
FILM ROOM
BONUS FOOTAGE
The Pre Game Break Down
Flexibility and getting loose through a quality (the key term here) warm up is a key and beginning to a successful workout, run, game day, moves-like-Mick Jagger-dance floor -marathon, etc, etc, etc…If the pillars of fitness include power, strength, flexibility, and coordination, just to name a few, then warming up is the super glue that bring them all together for the great performance.
So after looking at my morning wod, done in the box; Front Squats 1,1,1,1,1,1,1 (max out to failure/ditch it), 1000m row then 21/15/9 of: Power Cleans/Barbell Push ups and my night workout, done in the gym, I know I’ll have to find time to really stretch out my problem areas and the areas that will allow me optimal range of motion for more speed and power outputs, to get a quality lift and cardio session in. Quality definitely trumps quantity and then we grow and hopefully we continue to lean out, but today’s eating is a whole other can of low carb worms! (Worms are high in protein right?)
I choose this particular mobility wod , which covers warm ups for Olympic lifting because it related to my morning workout, but more importantly, I felt it really showcased this brilliant blog, that is a wealth of knowledge. Truth be told the blog can get a bit technical in terms and the jargon is athlete oriented, but the information and how it is presented is truly universal.
So, what is mobility wod? Glad you asked, cause I asked and my curiosity turned into intrigue and now I’m a loyal fan and student of the great superman and super coach, Kelly Starett. Here is what they have to say,
“Every human being should be able to perform basic maintenance on themselves…”
“This blog is intended as a jump off point for athletes to systematically begin to address their nasty tissues and grody joint mobility. Use at your own risk and stop if you think it’s gonna hurt you, your spine is going to come out your throat, or your face goes numb. But, understand that you should be responsible for your own business. Don’t wait until you need a new knee. Pony up.”
Hey MWodies,
Today’s mission is an example of how to incorporate Movement and Mobility tool kit into your warm up. To be clear, your warm up should look like a warm up. You may choose to add some specific position improving tools on top of getting ready, but don’t make the common mistake of confusing mobility work with a solid warm up. Be that as it may, always feel free to drop some mobility work into your warm up if you know the effective warm up isn’t getting it done or if you’ve just got some plain old business with which to deal.
Today’s Mission: Start to think critically about how you might improve your warm ups with one or two choice Mob tools. Here are Coach Diane’s pre-olympic lifting mobility favorites as an example.
The Film Room
Source: Mobility Wod
Guru of a healthy lifestyle and all things fitness.
Inspirational to all that she comes in contact with.
Network of health conscious women (The Gina Aliotti Fitness Network).
Achievement through simplifying and building a strong foundation of principles and tools to allow you to live a realistic balanced lifestyle. (Aka Gina’s Mission…).
Both Coach Manny P and Coach Mike and the rest of Team4orce have taken a few months off to reload and refuel, get our minds right and refocus, and now Team4orce is back in the mix. Today we are truly honored and blessed to present an email interview we had been working on right before our hiatus, and the timing couldn’t be better. Gina Aliotti, the subject of our interview, has just recreated and reshaped her website and it looks great! We would like to encourage you to read more about this wonder woman and allow her to motivate you and inspire you. In fact, I’ll keep this intro short and sweet, and let her website do all the talking. Below is an interview we just finished and for more info on Gina, check her out at www.ginaaliotti.com
Q: Putting all the accolades, endorsement contracts and the cherries on top aside (the sport has been exceptionally good to you and you have built great moment) that you have achieved in your career, we want to know how you feel about the state of the sport and the fitness industry in general?
First of all, thank you for your kind words. Yes, the sport has been extremely good to me and has given me the lunching pad to carry out my dreams and that is to help and inspire others to reach theirs! The sport is an amazing avenue that pushes individuals, offering them the motivation and drive to push a little bit harder and be a better version of themselves, every day. I love seeing the sport becoming more popular and people taking control of their choices. It is amazing to see so many people investing in themselves and striving to continually better themselves, mentally and physically. This sport really teaches you a lot about yourself and what you are capable of. The sport and the fitness industry allows health minded and fitness driven individuals the platform to have a dream and follow it through. Stepping on stage is the icing on the cake but we often need that icing to produce the layers of the cake. The sport gives individuals the opportunity to work towards a goal and then display the weeks and weeks of hard work, commitment and dedication. The lessons and accomplishments learned along the way, are the layers of the cake that make the icing that much more rewarding.
Q: What is life like for you now, making the transition from competitive training to the Gina Aliotti of present day?
Wow what a loaded question 
The life of Gina post competing… If I had to sum it up, I would say busy! Since competing, I have gotten married and started a new life with my amazing husband, Michael. We have enjoyed several vacations, including Mexico, Italy and several other trips throughout California. We travel, quite a bit to the bay areas, visiting family, going on adventures and possibly stopping in a winery or two! It has been wonderful to be able to be a little more flexible with my time and schedule. We also have a 2 1/2 year old Rhodesian Ridgeback who travels along with us and keeps us busy!
In terms of my training, my training has definitely changed quite a bit, from a slower and steady training program, with isolated exercises, to a higher paced circuit training style of training. I have limited amount of time in the gym so have to make the most of my time. I have really enjoyed a higher intensity training program, keeping things ever changing and fun! Since I have built such a solid foundation, I have been able to have a little more fun with my training and worry less about how exercises will affect my physique and more about what style of activity I want to do on any given day, just because! I have shifted gears from a competitive based mindset to a functional mindset where I use a lot more body weight than gym weight. I have also really gotten into my yoga practice and found that to offer a great balance to my higher intensity style training. I also started getting back into running and ran the Napa Valley Marathon in 2011. I am just staying active and exploring other areas of fitness besides the iron dumbbells and gym mats. I have found myself to really enjoy taking things outside. I train from a place of what is going to satisfy me at that particular moment, whether it be a long run, yoga class or circuit training. Being flexible with my training has reintroduced the style of training I was into before competing. In essence, I have gotten back to my roots and am loving the change and balance!
Q: We see that you work with a lot of clients and the results have been stunning. Please tell us more about your website, what information it offers, your services?
Thank you so much! I have been very happy with my client’s success and it is what keeps me going. I am fortunate to be able to help all walks of life, from all over the world. I work with each of my clients to help them reach whatever goal they may have. For some, it is a competitive goal and others basic weigh loss strategies and learning the tools to help them live a healthy and balanced lifestyle! I offer limited one on one personal training services and the heart of my business lies in my online Nutritional consulting and Online Fitness Network. I feel so fortunate that I am able to virtually reach people from all parts of the world! Not everyone is seeking such a personalized program and because I only can take on so many clients at one time, I have evolved Gina Aliotti Fitness Network, which is an online community of health conscious women, from all over the world, who have taken action to pursue a healthy lifestyle. My network is offers members all the necessary tools to succeed and reach their short and long-term goals. The Network is there to help women along their journey, offering motivation, education, inspiration and one on one advice. I offer a Balanced Lifestyle Program, every month, for members to print out and follow, offering them a structured fitness plan to keep them focused. I have had so much fun with the evolution of this network. I basically offer all the tools I have used to help myself and clients to succeed. You will find a myriad of healthy recipes, cooking and training videos, articles, workout and nutritional programs, printouts, one on one interaction with myself and other members and much more! The membership includes a Personal Log that I personally created to help those keep track of their daily intake and output. This log is reviewed by me, on a monthly basis, to help those stay accountable and offer tips and suggestions to what they are currently doing! This is a new service I am offering and am really excited about it! I have found people need accountability and that is just want I offer!
A new addition to my website is The Lifestyle Balance Program. I have created a downloadable full detailed program that has all the necessary tools to reach their goals and maintain them for life. Women need to be exposed to the truth. The truth doesn’t need to be complicated, overwhelming or unrealistic. The truth is very simple and I have created a simple program that will reveal all the tools that will lead to success! This program is a balanced and realistic approach to healthy living and includes a meal program, weight training and cardio program, healthy recipes, printable documents and weekly updates to keep you motivated and inspired to keep striving for more! This is a new and exciting package that I have been working diligently on and taking my time to create! I am really excited to share this program with everyone!
For more information on The Lifestyle Balance Program, My Online Fitness Network or Services, please visit www.ginaaliotti.com.
Finally, my mother and business partner and I have a clothing line, G-Fit ACTIVEWEAR™ that is an exclusive apparel line, which combines fashion and function. G-Fit Activewear is an essential component to every woman’s wardrobe. We have done our research and only offer the finest fabrics, workmanship, and detail.
For more information on our clothing line, please visit, www.gfitactivewear.com.
Q: Team4orce just so happens to be a lifestyle brand that was birthed from the culture of training and healthy eating, at the sometime, we are stay well rounded as we are immersed in music, design, clothing, sports, and collecting (toys to records). So we’d like to know aside from the training and healthy lifestyle, what are you into, any of the above mentioned? Details please!
Oh yes, we can’t be all training and healthy eating right! There is so much more to each of us! I truly believe that being well rounded is the key to that balance we all are searching for! It just so happens that several of the things I enjoy are active but several aren’t… I am a pretty simple gal. I love spending time with friends and family. Having BBQ’s with loved ones is on the top of Gina’s favorite things to do. I love to cook and create healthy recipes. I love to cook and entertain others. Some of my fondest memories are staying in and having people over for food, drinks and maybe a game or two. I love sitting out by our fire and enjoying a good conversation. My husband and I love to go up to Napa or explore the wine country! Traveling is something I live for. I love people and meeting new people and learning about new cultures is so amazing! I love to be active and outdoors. Simply going to the dog park or dog beach is a fun afternoon out! Living in San Diego, paddle boarding is also a fun activity I enjoy!! I am very much in exploring farmers markets, talking to locals and trying new fruits and vegetables! It is the simple things in life that make me smile! J
Q: We’ve had the pleasure of working with the good folks over at Eat to Grow. Actually, we would have to credit them with putting us in contact with you. We love the food, quality, taste, selection, etc…How has it been for you working with them and what’s some of your favorite selections from their menu?
Oh my gosh, Eat to Grow has the best highest quality protein. I believe that you have to put good quality food into your body to reap the quality results you strive for. You can workout and train hard but if you don’t fuel your body with the proper nutrition, you are not going to optimize your time in the gym. You work too hard to not fuel your body with quality. They say, you are what you eat and this is absolutely the truth. When you eat pure natural protein, not only does it taste better, but you feel the difference in your energy and it reflects the quality of your skin, hair and nails. Since working with Eat to Grow, I have been fueled with nothing but the best quality protein and I have to say, it has made all the difference in my training, how I feel and taste of my meals! I am quite the chef and having the best proteins to cook with make me an even better chef, ask the hubby….
Another added bonus is that with my busy schedule, having my protein delivered right to my doorstep simply makes life easier! I couldn’t say enough about Eat to Grow and all of their sources of protein! A monthly order includes their tilapia, chicken, salmon, and bison! Thank you Eat to Grow!!
Q: Gina, we know you’re are in tip top condition year round, and we also know how hard it is to get to the level you have achieved. With this being said, its hard to see such perfection and think that there was a time that you set a goal, struggled like everyone else, had to look for motivation to keep going. Some might even say, well, its easy for her, look at her, what can you share with these folks, striving just to get their life on track and be consistent with a healthy lifestyle?
Thank you so much for your kind words. People do ask me how I stay in such great shape year round and my answer is always the same, consistency. It is my lifestyle, my way of life and all I have ever known. I have been raised in a healthy environment and learned the basis of healthy eating and healthy habits at a young age. I am fortunate to be able to have these habits engrained in my DNA. I see such an importance in teaching people the way I live my life because it is completely realistic and doable if you only know what tools to utilize. In terms of a time I struggled to achieve a goal or needed that extra motivation to keep going… I would have to say, of course I have had moments of doubt and mental weakness but it is just in me to keep looking up and moving forward with continuous efforts. I have learned the benefits of positive thinking and perspectives and this has really helped me push through times where I was struggling. Competing really taught me how to practice my mental strength and just keep chipping away, little by little, at my goals. Besides being successful on the competitive stage, competing really helped shape the person I am today with such valuable lessons. I really learned what I was capable of, that I could do anything I set my mind to, no matter how unachievable it seemed at the time, and so much more. The two biggest lessons I have taken with me are persistence and consistency. These are the keys to success and lessons I engrain in all of my clients! If I had to give folks something to take from my lessons, it would be to just do something everyday towards your goals. One of my favorite quotes is from Robert Collier, “Success is the sum of small efforts repeated day in and day out.” This sums it up and sums up my success story. Success is doing small things every day and putting in the efforts consistently. Rather than being 110% on part of the time and 70% off for the other part of the time, be consistent with 90% and you will reach your goals. Put in efforts on a daily basis, day in and day out, and that is what allows you to live this healthy lifestyle. It is not about crazy unrealistic efforts for a short amount of time but rather realistic efforts practiced daily!
Q: From your experience and successful run in a competitive sport, paired alongside your wealth of experience as a successful businesswoman, what advice would you have for any young female entrepreneurs?
The most valuable piece of advice I can give, may sound cliché, but it is to never give up! If I had given up when times got rough, I would not be where I am today. I continue to not give up… I have a vision, I believe, I am confident and with that, if you keep at it, it is only a matter of time! It is so easy to give up and to throw in the towel. You are strong and you are capable but you must believe it! You may fall, but you must get back up. It is okay if you lie on the ground for a little while but as long as you get back up and keep moving, you are a success! It is okay to fall, okay to fail, just learn, stand up tall and keep on believing!
Q: I will apologize in advance, but I have to ask, today, when you look at the picture of you receiving the Figure International Title in Columbus, Ohio from none other then the Governor aka Mr. Arnold Schwarzenegger himself, how do you feel, any mixed emotions after the recent news?
What an event to reflect on and what an evening that was. Obtaining the title at the 2008 Arnold Schwarzenegger Classic was my “icing on the cake”. I had worked so hard, over the years, to be the best me I could be. I have always done everything I could, to be nothing but the best I could possibly be, giving my all and never missing a beat. I had already won, every time I stepped on stage. Having Arnold validate that win with a Trophy was the governor saying
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” Arnold Schwarzenegger
Strength truly comes from within. Winning does not define us nor prove that we are “great”. Each journey I embarked upon, made me a winner. There were always ups and downs and learning how to dig deep and keep moving on is what made me the strong woman I am today! Knowing that I had already won made me smile, but obtaining my trophy from Arnold, made me smile that much bigger! J
The recent news is a shame but all we can do is move on and know that we all make mistakes. Not validating that his mistake was okay but not something I choose to focus on. It is a shame that someone who was so highly respected was taken down a notch and lost a lot of respect from others. The news came as such a shock to me and made me sad for him and his family, but never once did it make that evening in Columbus Ohio any less special.
Q: A quote you live by?
“Success is the sum of small Efforts repeated day in and day out.”~ Robert Collier
I truly believe that it is the small things that add up to make a big difference. People think you have to take huge measures to reap huge results but the truth is that if you just are consistent with your goals and keep moving forward with “small efforts” you will be a success!
Q: One thing people might not know about you?
I was born with only one kidney and growing up was obsessed with Butter. Yes, if I wasn’t sleeping, you may have found me with a spoon in the butter container!
Q: Best cheat meal in the area you live in?
Love a local sushi joint called Islands Sushi. It is a local place that is in the Crown Plaza, yes sounds kinda crazy, but they have been voted the best sushi in San Diego. You are lucky to get a seat at the bar but it is well worth the wait. The sushi chefs are well known and have been rolling sushi all over the country, literally. They know you by name and what kind of rolls you like, after you become a regular. As a regular, you don’t order from the menu but rather let them get creative and just serve you roll after roll J You never get the same roll because each one is created on the spot! It is hands down my favorite spot for an evening out! You may say, “sushi a cheat”?? I don’t believe in all out “cheat” meals but rather meals where you just let go, enjoy good healthy food without worrying about calories, carbs, fats, etc. Rather than ordering sashimi or “4” ounces of fish, you may just go with a full on roll, or two, with white rice and even enjoy some of the sauces, etc. I also like to supplement my “refuel” meal with a glass or two of red wine! My kind of refuel!! J Typically, if I don’t head out to eat, you will find me whipping up one of my favorite healthy recipes at home! Nothing like getting creative in my kitchen and enjoying a night in with a glass of wine! J
Q: You’re least favorite exercise?
Upright rows, hence why I never do them!
Q: Favorite exercise?
Shoulder Side Lateral Raises
Q: Lastly, where do you see yourself in the years to come, and is there anyone you would like to thank?
In the years to come, I see myself continuing to inspire, motivate and help women of all ages reach their personal goals. My goal is to continue to grow my online family, The Gina Aliotti Fitness Network. The Network is a welcoming place to go to for a little extra pick me up, tip, advice, the support, and accountability needed to keep moving forward. I also want to spread my Lifestyle Balance Program, which has all the necessary tools to allow people to discover their true inner fire, in a realistic manner. Women need to be exposed to the truth. The truth doesn’t need to be complicated, overwhelming or unrealistic. The truth is very simple and I have created a simple program that will reveal all the tools that will lead to success! My goal is to continue to teach and lead by example. This balanced lifestyle can be realistic and doable if you have the proper tools, motivation and support! I have found what has worked for me, translated that information to my clients and Network members and my goal is to continue to show people the light. So many people are searching and searching for “the answer” but what they don’t realize is they have all the answers, what they should be after, and what I offer, is the support to ensure their answers get pursued! I will continue to come out with products, DVD’s and other means to keep people excited and inspired to continually practice Kaizen, constant improvement!
I would like to thank all my family for their continued support in my journey. Michael, my dear husband, for always sticking my by side and offering his love and patience. My mother, Brenda, for being the best mom any woman could ask for! She has been my mentor and best friend. My father, Johnny, for getting me into the sport of competing and teaching me my way around the gym! Both my mother and father, thank you for starting me young and embedding the habits I currently have. It all starts from our childhood and both my mother and father engrained those habits from day one! I also want to thank Better Bodies By Chemistry for joining forces with Gina Aliotti Fitness Network to help spread the word of true total body wellness! Better Bodies has been an amazing avenue, for me and my clients, to get the best possible organic and purely natural supplements to keep us healthy, from the inside out! I would like to thank my clients, members and fans who have been with me throughout my journey and who have come to me to allow me to be so honored to help them with their goals! I have a great support team with whom I could not do what I do without! It takes a village and I must say, I have quite the village!
Thank you Team4orce for this interview and featuring me on your blog!
Gina thank you so much again, for taking the time out to work with Team4orce.
Thank you!! For more information about me, my services or The Gina Aliotti Fitness Network, please visit www.ginaaliotti.com. Please also join my facebook page at www.facebook.com/GinaAliotti
Thank you so much!
After doing this morning’s scouting report I thought I would share the Do’s and Don’ts of Brandon Schieppati’s gym Rise Above Fitness.
Do’s and Dont’s
DONT’S
1. Weep your shirt on tough guy! Unless you are outside with the sun on your back keep your shirt on cause guess what? We don’t care how small your cock is!
2. No trance or lame ass clubber rave bullshit! We aren’t in Europe and no one is wearing a sleeveless turtle neck sweater! OH and NO FUCKING GODSMACK!!!
3. No gym sharking. Don’t be at the gym walking around without a purpose. Don’t be the person walking around for 3 hours looking at him or her self in the mirrors.
4. No loud talking. Don’t be that person with the loudest voice in the gym. No one cares what you are talking about and you’re not that important.
5. No flip flops or sandals. I’d rather see people working out with no shoes. We aren’t in Hawaii or Jamaica. Get real!
6. No sun glasses inside the building. You are not the Terminator and if you are then fuck yeah the Terminator goes to my gym!
7. Don’t judge others and their workouts!
DO’S
1. Come to gym with respect for others and the fire to get to fucking work!
2. Listen to Slayer
3. find the boiling point. find the muse to be there and fucking giver!
4. Air drumming, air guitaring and singing along between sets fucking rules as long as you stick to the correct rest time!
5. Wear proper clothing. Sweats are bad ass and encouraged!
6 . Let the rage out as long as it’s not out on others.
7. Listen to Slayer!
Women’s Bootcamp
Film Room
Source: Rise Above Fitness
A Team4orce Segment Dedicated to Throwback Training
The Focus:
Performing conventional deadlifts, with safe and proper technique can be very advantageous to your muscle growth and overall conditioning and performance. Think of this exercise as a master key, that unlocks the three areas your body that our workout splits are based on, upper body, core, and lower body. Another key point is that you can eventually load up on the weight once you learn proper form, since all your muscles are being put to use to support this specific lift.
The Game Plan:
Always start with the bar on the floor, since pulling from the safety pins is referred to as a rack pull and dead lifting top down is a called a Romanian (roman) dead lift.
To execute a conventional dead lift, the bar must always start on the floor.
- Stand with the bar above the center of your feet - your stance should be a bit narrower than shoulder-width to give your arms room.
- Grab the bar overhand so your arms are vertical to the floor – if your hamstrings are tight, do squat to stand to boost your hip flexibility.
- Bend through your knees until your shins hit the bar, which must remain above the middle of your feet, with your shoulder blades directly over the bar.
- Unlike a squat, lift your chest but don’t squeeze your shoulder blades. Just put your shoulders back & down, head inline with rest of your spine.
- Pull - keep the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Do not lean back at the top.
Team4orce 4 Mistakes to erase off the chalkboard
Don’t lean back at the top of the lift.
Don’t think that dead lifts are squats, and pull instead of push.
Don’t ever round your back when lifting the weight.
Always add weight with caution, progression at a moderate rate is key to stir clear of injuries.
The Film Room
