Gina Aliotti shows you can tackle your fears in this week’s Tip of the Week.

Fear is a very powerful force. Fear can stop us from accomplishing our goals, hopes, dreams, and from reaching our full potential. We hall have innate fears that may be holding us back without us even realizing it! The only way to break your fears is to just tackle it. Remember that fear is only as deep as your mind allows it to be!

“Do one thing every day that scares you.”~E. Roosevelt

Gina Aliotti-Silva
www.ginaaliotti.net

Gina Aliotti skydiving.

G’s Back for a simple but helpful tip. Enjoy your weekend!

Summer is in full swing now and with that comes those UVB’s! Do not forget your sunscreen!! Seems like a common tip and one we all are aware of but it is easily forgotten. We are busy, always rushing out of the house, with a million things to do, who has time to lather, right??? Coming from experience, as I sit here with a back as red as a tomato, make time and make it a priority otherwise you will be hurting later! Don’t just lather your face but your entire body!!

Hope everyone is having a beautiful healthy summer!

Gina Aliotti-Silva

“Are you are a “gumaholic”?

Do you chew more pieces of gum than you know you should…trying to avoid those cravings? Try splitting your sticks in half. Not only will your gum last longer but you wont have the GI and bloating issues from all the sugar alcohols! Half a stick is really all you need to satisfy a craving and freshen your breath!

Gina Aliotti-Silva

Who says you have to go to the gym to workout your core or buns?? Workout on the go by simply practicing squeezing techniques. Try keeping your core tight while you are sitting at a computer, driving a car or walking around town. Practice abdominal contractions throughout the day to keep your core firm and fit. Same goes for your buns, randomly give them a little 30 second to 1 minute squeeze and hold, throughout the day, and feel the burn! Maybe try squeezing them while you brush your teeth in the a.m. and p.m. With a 3 minute electric toothbrush, that is 6 minutes of extra burn a day!

Gina Aliotti-Silva

Don’t be afraid of sprouts.

Did you know that Alfalfa sprouts contain every essential amino acid? They are also a great source of vitamins, minerals, trace elements, carotenes, chlorophyll, folic acid and phytoestrogens. Alfalfa sprouts make a great addition to salad, sandwiches, and wraps, or you can just enjoy them by themselves.

Gina Aliotti-Silva
IFBB Figure Professional

Remember your mother always telling you to “Sit up straight, Stand tall… suck in your belly, chest out…”?

Don’t underestimate the importance of posture! Posture is key in everything we do from sitting in a chair, walking on a treadmill, lifting weights, standing on stage and even building our confidence! When you practice good posture, you actually feel more capable. How you carry yourself affects not only how others perceive you, but a great deal of how you feel in your own skin and your energy. Lift your head up. Get in the habit of lifting your abs up and in. Stand up tall. You will feel better instantly!

“Let us stand a little taller, if you don’t, you will never strengthen yourself” ~Gordon Hinckley

Gina Aliotti-Silva
www.ginaaliotti.net

Are you a “topper off’er”… How well do you measure your food? Do you use a 1/2 cup but are one to go for the heaping half cup… Do you top off your tablespoon of nut butter??? Measuring your food is key to ensuring you are watching your servings size but how well do you measure??

A heaping 1/2 cup of oats compared to a measured 1/2 Cup… 1-2 meals a day, 7 days a week adds up to over 400 cals a week. That’s almost one pound in 8 weeks! Now let’s not even talk about the nut butter, which can easily add up to much more!

Be sure to watch those “heaping” servings, a little here and a little there can definitely make a difference!

Gina Aliotti-Silva
IFBB Figure Professional

Plan your trip to the grocery store immediately after you have eaten your meal. Planning your grocery trips around your meal times will help you avoid impulse buying of things that may not be on your food plan. Everything looks so darn good when you are hungry so avoid the temptations and shop on a full stomach.

Gina

We all are familiar with the importance of our Omega 3 Fatty Acids and how essential they are to not only our fitness goals but our overall health! Flax seeds are a great source of Omega 3 fatty acids but even higher in Omega 3′s, are Chia Seeds. Chia Seeds are the richest vegetable source for the essential omega -3 fatty acid and rich in antioxidants! Similar to Flax, simply, sprinkle them on your cereal, salads, stir-fry’s, shakes or even bake with them!

Have a great week!

Gina

IFBB Figure Pro Gina Aliotti’s Tip of the week…be prepared if you’re serious about fitness. Check it out.

With so many of us on the go all the time, whether we are traveling or just going through our daily lives, it is so important to prepare your meals, in advance, and carry them with you at all times! If you are serious about your fitness goals, this is going to be the key to your long term success… preparation! Now, no matter how prepared you may be with your meals perfectly weighed out and in their fancy dancy Tupperware containers, things still happen and you may find yourself without a meal! I highly suggest for these emergency situations, you keep a tub of protein powder in your car or a Ziploc bag of protein powder in your glove compartment! You never know when you may be out longer than you think, food could go bad or something else can come up! Better to be prepared and always have that convenient protein powder on hand!
Gina Aliotti

So we are all told to stay away from white flour and opt for whole fibrous grains, right!? Well then how do you get a hearty fibrous grainy Tortilla to fold!!?? While making a healthy burrito the other day, I realized this must be a common issue! Here is my little tip of the week… Simply place tortilla on a plate, add and evenly spread water over top, place another plate upside down over bottom plate and place in the microwave for 20-30 seconds and allow to steam! You then have a nice and soft tortilla that will fold without ripping!

Enjoy! ~G

Don’t think that just because it says, Zero Fat, Zero Carbs, Zero Saturated Fat and Zero Calories it’s truly Zero everything! I know how many people consume products thinking they are completely guilt free, think again There is a loophole in the system, Go Figure!!!

Products with less than 0.5 grams of fat, trans fat, carbs, calories, fat per serving are allowed to list their content as zero. The problem with this is if you eat more than one serving of a product with just a small amount of trans fat, you may end up consuming a significant amount.

You know that “No Calorie, No Fat Butter Spray”? Oh yes, thought it was too good to be true? It sure is!! That entire spray bottle has more than 900 calories and 90 grams of fat!!

Tip: Look for the words “partially hydrogenated” on ingredient labels. This means there are some trans fat present, even if the listed content is zero.
Have a great week!
Gina

I know we all love our peanut butter and are told Natural Nut butters are better but have you looked at your PB Jar lately?

Are the ingredient: Nuts and maybe Salt? If so, you are in the clear and your nut butter is truly “Natural”. There are so many nut butter out there that state “Natural” but look closer at the label to see the sugar and palm oil that is listed in the ingredients. True Natural Peanut Butter (or any nut butter) contains only peanuts, and maybe some salt. Your nut butter should separate and the old should be floating at the top before stirring it. If you do not have to stir it, is the palm oil, high in saturated fats that makes it solid. Read labels! The word “Natural” has no legal or qualitative meaning in advertising. If you are one of those that thinks Skippy is truly Natural, look again… It may sound nutty but it is the truth! Read your ingredients!

Gina Aliotti-Silva

Newly wed Gina Aliotti-Silva checks in with her Tip of the Week.

So you think you are eating healthy ordering an egg white omelet, steamed veggies, chicken breast or oatmeal? If you are eating outside of the country (the USA that is)… you might think twice! I couldn’t help but catch Betty, the omelet maker, dousing my omelet with salt before serving it. Did you know that in Mexico, “steamed veggies” equates to soaked in butter… chicken breasts include rib meat and enough salt for a decade, and oatmeal is made with whole milk?! Hey, not saying you can’t go out of the country and eat healthy but you better be sure to ask for NO SALT and NO BUTTER. I learned the words plain plain plain can do the trick!! FYI– I would always opt to bringing your own oatmeal. There really is no way around the oats made with whole milk! While traveling it can be hard to eat like you do at home but the best thing to do is to be aware of your choices and do the best you can. An egg white omelet with salt is better than a cheese enchilada for breakfast, ehhhh?

HAVE A GREAT DAY

Gina Aliotti-Silva

Our weekly contributor, IFBB Pro Gina Aliotti has officially tied the knot. The new bride is now Gina Aliotti-Silva. G shared this photo from her destination wedding and tells me she stepped outside her box and went scuba diving. Might this be the new bride’s next sport? Congratulations Gina!

Visit ginaaliotti.net for great training tips and more.

You all have heard that fruit is a perfect supplement to your post workout meal, right!?  Well, have you ever tried eating apple sauce with your meal!?  My favorite post workout meal is either a protein shake or egg whites with oatmeal and my famous homemade applesauce.  Simple slice apples and place them in a crock pot with a touch of water, no calorie sweetener (of your choice), and cinnamon.  Allow to cook on low for several hours until soft and walaaaa a perfect homemade apple sauce that is delicious and acts as a perfect supplement to your post workout meal!

Enjoy!!

As I pack and prepare to leave for Cabo for my wedding, I am checking things off my packing list.  Even though we are staying at an all inclusive resort, don’t think that is going to mean I am not bringing my essentials.  This weeks tip is to “Always be prepared!”

Regardless of where you are headed or what you “think” will be available, you must always be prepared with your dry, “can’t ever go wrong” essentials such as your protein powder, almonds, and healthy bars!  Preparation is the key to success!  Hey, did you know that the reason oatmeal tastes so good in Mexico is because they use cream instead of water to prepare it? Yes, that is why I always leave the house prepared and ready with my healthy essentials! You never know what you are getting into, especially when leaving the country!

Gina Aliotti
IFBB Figure Pro

As the heart of the competition season approaches and the Arnold is right around the corner, I wanted to share an important and key post contest tip. Remember when coming off a show to ease off of your program, slowly decreasing your cardio and slowly increasing foods and calories. If you do change things gradually and continue working out, eating clean and staying active, you will have no problems with coming off your contest prep and into lifestyle living! It is when you go from hero to zero that you may run into problems. Remember gradually come off your program and ease back into real life slow and steady to minimize any crazy increase in water and weight gain. Best of luck during the 2010 competition season!

“When a man is sufficiently motivated, discipline will take care of itself.”
– Sir Alexander Paterson 

Gina Aliotti
IFBB Figure Professional

De-stress and lose weight! Daily relaxation, meditation or journal writing can help you reach your goals! Take a few moments everyday to relax and unwind. Quality “you time” not only offers you a piece of mind but keeps your cortisol levels low. Cortisol can be the one thing keeping you from achieving your ultimate goals. Each day, take the time and give yourself a few moments just for YOU. You work hard, You deserve it!

Gina Aliotti
IFBB Figure Professional

As I prepare for my upcoming wedding I wanted to share a fun and creative tip on bridal registries. Of course choosing a bridal registry should be fun and exciting but what if you really don’t need “stuff” and would rather have people contribute to your honeymoon!? I have found a fun, creative and practical way for guests to be able to contribute to your special day! Being active and wanting memorable experiences over “stuff”, you can now set up registries, such as TravelersJoy.com, where guests can contribute towards your honeymoon activities! Guests can give gifts such as parasailing, dinners, couples massages, drinks by the pool, excursions and even new luggage!

What a concept and what a perfect idea for us active ones looking to get outdoors and enjoy activities!! Thought this was a creative and fun concept and right up our alley!

Gina Aliotti
IFBB Figure Professional

So you eat healthy and make smart food choices but is your digestive system working efficiently?

You can eat as healthy as you want but if your stomach is not breaking down and assimilating nutrients and your intestines are not eliminating properly, you are not absorbing the nutrients you think. In this day in age with our lifestyles, our digestion can easily be compromised! Back to those good old herbs… Use herbs to aid in proper digestion so you are absorbing all the nutrients from food! Here are four that not only are delicious but will aid in the digestive process: Tumeric, Cardamom, Ginger and Citris Peel. Try experimenting with these herbs to ensure you are optimizing your healthy diet and getting the most out of foods!

Gina Aliotti
IFBB Figure Professional

Want to know how to spice up your foods? It’s simple…When is the last time you cooked with fresh Herbs?

I know with our busy schedules we tend to just open up the spice cabinet and shake away but try using fresh herbs.  In general, use 3 times as many fresh herbs as you would dried herbs. Using fresh herbs makes all the difference in the flavor of your meals. Be sure to rub them between your palms or fingertips to release their flavor, before throwing them in your dish!  It is amazing how substituting something so simple makes ALL the difference in the world!!

“Variety’s the very spice of life, That gives it all its flavor.” – William Cowper

IFBB Pro Gina Aliotti is one of the top figure competitors in the world. She shares a weekly tip exclusively on HARDBODY.com every week. Check out more helpful information on her website, GinaAliotti.net.

Is late night snacking or snacking in general holding you back from achieving your fitness goals?  Try slicing up Jicama and eating it to satisfy that need to just munch or satisfy that sweet craving.   Jicama is actually a legume that is crispy and sweet.  It actually reminds me of an apple!  It is great used in salads, stir fry’s or even by itself.  It is a great source of fiber and low in calories and carbs.  With only 11 calories per oz, it is a perfect snack that will help you obtain your fitness goals!

“Look at your past. Your past has determined where you are at this moment. What you do today will determine where you are tomorrow. Are you moving forward or standing still?”
–Tom Hopkins

Is obtaining those perfect Washboard Abs one of your goals for the new year? Remember, having that stomach you always dreamed of is not accomplished my doing 1000 crunches a day! There is no such thing as spot training! The only way to accomplish that “perfect” six pack is by working out on a regular basis and making it an all-encompassing lifestyle. You have to have every piece of the puzzle from a healthy diet, cardiovascular and weight training, and of course incorporate your abdominal exercises a few times a week.

My suggestion is you first concentrate on what you eat, NOT how many crunches you do in a day!! This is the most important piece of the puzzle.

Here are a few simple ways to clean up your diet:

- Drink at least three liters of water per day (100 oz)
- Eat at least 5 small frequent meals a day, preferably 6-7
- Eat TONS of green vegetables and moderate amounts of fruits per day (fruit suggested for your post workout)
- Eliminate fried foods, cheese, processed sugar and basically ANYTHING white!
- Eliminate fatty red meat – eat mostly lean red meats such as turkey breast, chicken breast, fish, egg whites, and protein powders.
- Eat your essential fats (omega, 3-6-9′s)

With a clean balanced diet, cardio and resistant training, including your abdominal exercises you have the tools, now utilize them!!
Happy New Year!!

Gina Aliotti
IFBB Figure Professional

Visit GinaAliotti.net for more tips and healthy info.

This week’s tip of the week from IFBB Figure Pro Gina Aliotti hits on goal setting in the new year. Check out what “G” has to say…

With the New Year right around the corner, have you started thinking about your goals for 2010? It is a good time to start thinking about your goals and what it is you want to accomplish in the New Year. Be Realistic and Be Specific when determining your goals! Write down three or four realistic goals that you can stick to. Avoid unrealistic goals that will only frustrate you.

“The reason most people never reach their goals is that they don’t define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them.”-Denis Watley

Check out Gina’s new motivational calendar available on her web site now.