[00:00:00] [00:00:00] hey, Hey, welcome back to another episode of superhuman radio. It's January 20th, 2021. People are still making their commitments to change their health and their lives. And we've got a great show for you. It's really targeted to the women. Uh, we constantly try to do female centric shows. Because we have an audience of women out there, and sometimes I like to do shows just for them.

[00:00:23] And today's show is exactly that we're going to be joined by Gina Aliotti and just a couple of minutes, she has a huge following and rightfully so she was a successful IFB pro competitor and now mother of two, and she motivates hundreds of thousands of women all around the world to get in the best shape of their life.

[00:00:43] And we're going to talk about that in just a second. Excuse me before we do that, we have to, first of all, thank our title sponsor and that's legendary foods. They have the new tasty pastry. That is the birthday cake style. It's very different. If you had the other tasty pastries, they're [00:01:00] more like a pop tart.

[00:01:02] They're kind of a hard, uh, pastry. This one is re reminiscent of a, an Apple turnover. It's fluffy, it's crispy. It's almost like a filo dough. Uh, kind of feel, but it's got zero sugar and 20 grams of carbs. It's amazing. Uh, if you go to SHR network.biz/legendary and use the code SHR 10, you can save 10% off or listen for the secret word.

[00:01:31] There's a new secret word on every show. There's a winner every day in the commercial breaks. Where you usually fast forward through shame on you. Now, if you listen and you hear the secret word, email, the secret word to on This email address is being protected from spambots. You need JavaScript enabled to view it., and you will be in the entry for that day. So you could win every day.

[00:01:53] If you, uh, send the, uh, secret word to This email address is being protected from spambots. You need JavaScript enabled to view it. and you're selected, [00:02:00] it's very easy. So check this out. You'll love it. It's a freeway to get a box of birthday cake, tasty pastries. And of course always show legendary foods love because they are the title sponsor. And now without further delay, I'll bring my guests on here.

[00:02:17] Put up the image. Gina, how you doing? Good. Happy new year. Happy new year. Happy new year. Happy new year. Thanks for having me on the show. Of course. Um, you're returning guests. People should know that. And, uh, and, and you have had a great career, uh, as a competitor. Um, I was just looking at this list. You have been featured in muscle and fitness, her, uh, fitness RX, oxygen, muscle, and fitness flex magazine, and even the Huffington post.

[00:02:49] Uh, you have an amazing following. You have more energy. I know your husband, Michael, he's a wonderful guy. He's super energetic, but I got to believe you can run circles [00:03:00] around him. Am I right in the morning? Yes. At four o'clock in the afternoon. Maybe not so much. And you know, Um, you had two children, you know, a lot of women will say to somebody, have you had children?

[00:03:14] And they'll be like, well, no. Oh no, no wonder why you're in such great shape. You don't know what it feels like to be stretched out and have a beach ball inside of you. But how long did it take you after both of your children to kind of get right back into the groove? You know, I love the fact that we're going to talk a lot about consistency because the truth is, is I never stopped doing what I love to do, which is showing up for myself every single day.

[00:03:39] Even though that meant I had to pivot and find different ways to still show up, but I bounced right back, Carl and I truly didn't even go too far off because it wasn't even trying. I was just doing what I love and showing up every single day. So just out of curiosity, how much weight did you actually put on in each pregnancy?

[00:03:58] Cause this is a big issue of [00:04:00] debate today. You know, I put on about 17 to 20 pounds and I mean, it was a very healthy amount of weight. It was a baby weight plus whatever, you know, that extra fluids and whatnot, but it was right within healthy range, nothing more, nothing less. And see that's the big mistake we make today.

[00:04:18] Women put on weight during pregnancy unnecessarily. A lot of them go into pregnancy, not even needing to put on any more weight other than the actual weight of their baby. And yet they eat unrestricted. They feel like it's a, Oh, I'm eating for two that's nonsense. So I'm very, very, I'm very happy to hear you endorse that, that you didn't get very far.

[00:04:38] Of course they have a whole pregnancy plan. Exactly what I did the workouts I did. I just, once you have that momentum going, you just keep doing it, whether you're pregnant or whether you have kids. Now, when you have that true passion and love for what you do. You find a way, right? You become an excuse breaker.

[00:04:55] And so when people say that they need to eat for too, I mean, we all know that [00:05:00] that's not true. I'm of course you need to adjust your diet and get in different, different macros and whatnot. But it really is just about eating the same way you do and not restricting yourself, but there's no need to eat for, for two human beings.

[00:05:13] Right. A tiny baby. So what, what do you do to motivate yourself? Obviously your motivation comes from within. Or do you follow people? What do you do to motivate yourself day in and day out? So my motivation, can you see her, that girl right there? I'm I, all the interviews I've ever had is always a great question.

[00:05:33] Like what, who motivates you? How do you do this? And it really is. My own personal motivation because it makes me feel good because it makes me function at a different level. It makes me show up for my clients, my, my kids, my husband for you right here when I show up for myself. So the fact that I am so solid in my why, and knowing that it makes me show up a different person.

[00:05:55] That's my motivation. However, I'm human. We all have days, [00:06:00] right where we wake up and we're not motivated. And, you know, we just want to throw in the towel and we have all these excuses. We're all human, but I have just cultivated such a, a strong. Mindset that I know how to snap myself out of it. Even if it means I show up a little bit slower or messy or whatever it looks like.

[00:06:22] I just have been able to year after year a bait, this, this knowing of how I'm going to feel after. So I do a lot of self-talk and in my app, I'm really big on mindset because. That's what's going to get us showing up every single day. So every Monday I have a mantra that I share. It's an audio mantra and it's these little, I call them mindset hacks.

[00:06:43] You know, that I use on a daily basis that get me from not wanting to show up. Now, ladies can go to Gina aliotti.com and they can actually download the app for free for seven days. Right. Yes, absolutely. You can also find it [00:07:00] in, in the app store or through my website. And that's G I N a a L I O T T. I, for those of you listening to the podcast and not watching the video right now.

[00:07:10] Okay. So give me an example of a bad day for you when you have to really dig deep and let's connect with the ladies out there because, you know, even with me, a lot of. The things that I don't do fall to Alyssa, you know, most of us guys are like that. And I don't know, I don't want to say it's just jog genes.

[00:07:30] We're probably, we want to try to Dodge a little work if we can, but you know, Alisa works really much harder than I do. She really does. And as a result of that, I kind of feel like she could fall prey easier to like. Not wanting to be motivated. So give me an example of, of a day in Gina Alioto's life, where you're like, nah, I just don't have it today.

[00:07:53] I don't feel it. And then take me from there to F it, I'm getting this done. Yeah. So it was [00:08:00] funny. Cause those are probably 90% of my days. Carl. I think people think that every day we wake up and we're like, yeah, as I'm doing this, I'm excited. No, it's, you know, you wake up, you're tired. You're you were up last night because for some reason you just didn't sleep well.

[00:08:15] You've got a lot going on in your mind. It's life it's stresses. Motherhood is guilt is the season that we're living in hormones. I mean, I had this just last week. Feeling gross and bloated and heavy and lethargic. And this, the last thing you want to do is get yourself up and start moving. But I just know that I tell myself.

[00:08:34] If I do this, then that this is one of, one of the mantras. If I get up, then I'll feel better. If I were, if I get myself moving, then I can still on the couch and call it a day, but I have to do this in order to do that. So, you know, that's one of them. Another one is just to remember how good I'll feel after I call it that walk of glory, you know, when you're done and you just got that pep in your step.

[00:08:59] And even [00:09:00] if it wasn't a great workout, every workout does not have to be great. You can have the worst workouts, but if you show up for yourself, you are going to feel amazing afterwards and it infiltrates and just floods into every area of your life. So it really just goes with me, checking myself, giving me that myself, that moment of permission to say, I don't want to do this, and this is going to suck.

[00:09:23] But then also being like, stop Gina, get out of your head. You're always going to have this voice. It's going to come tell you that you can't do something. You don't want to do something. You're tired, your hormones, that time of the month, whatever it may be, but you have to stop it. And you're in control of that.

[00:09:37] So it's really just that awareness and being able to shut that bad bird, that always is going to be that voice in our ear and to get into action and nine times out of 10, those workouts and those days where I'm just not feeling it. It ended up being the best workouts where I have more energy than ever.

[00:09:56] And those are the workouts that helped me inspire other people to [00:10:00] get through, because I have to recycle these same mantras in my head that I teach through my coaching. So you and I are both Italian. Right? Okay. So, and, and the Italians, we have, uh, something similar that Jewish people do, and that is guilt.

[00:10:14] We use guilt sometimes to get what we need, and at least my mom did. Do you ever, do you ever use guilt? Do you ever say to a woman? Okay. Don't do it for yourself, dude, for your kids, because if you don't do this, they're going to end up having to take care of you someday. No, I think that, you know, I think that is one of the ones.

[00:10:33] Worst things we can do is do things like people have this guilt. And I think that's why a lot of mothers, I would say they feel selfish. Like I can't do this because my kids and the truth is is that we cannot pour from an empty cup. We have to give ourselves that, you know, that fuel to be able to take care of them.

[00:10:53] My kids are taking care of me. I'm going to take care of them, you know, like have that mindset that. In order for me to care for them in order for me to [00:11:00] do these things, I have to show up for myself and it's truly the most selfless thing you can do. And I see it all the time where, you know, mothers get busy, they have kids and all of a sudden they start to put themselves on the back burner and.

[00:11:13] It's okay for a little while, you know, trying to get your groove back. But over time, I think that life, you know, the layers of play start to happen. You put yourself on the back burner and before you know it you're in this hole and you can't get yourself out. So I help people to kind of reignite that fire, to get them in, in, by putting they're making themselves a priority and themselves non-negotiable and they it's amazing.

[00:11:36] Carl, what comes from that and how I see. Their their, their role as a mother, their, their job, how they Excel in their job. And it just, once you break through that is the most that it's selfish. And you can see that, no, I have to do this in order to do that. Everything changes. So your app is built around the fact that women don't need [00:12:00] to go to the gym to do the things that you feel are more than adequate, that will actually change their bodies.

[00:12:08] So, uh, and again, the, the app is available at your website. Uh, Gina aliotti.com G I N a L I O T T I T. Tell, tell me some of the things that you have women doing in the comfort of their own homes, because that's a big excuse for when remember women didn't want to go to the gym. So they created curves where there were no mirrors and no men, and then women were willing to go to the gym.

[00:12:31] But the reality is if you could do it at home, that's even better because you put your kid down for a nap. You got a half hour to bust out a routine. What do you have women doing at home? Everything you can do at the gym you can do at home. And I here's another excuse people have is. Yeah, I don't, I can't go to a gym.

[00:12:48] I don't have the time. So I help break that excuse and show people that. Number one, these workouts are 15 to 25 minutes. A lot of them are right around that 20 minute Mark. We get [00:13:00] through a killer workout, doing full body. That's more, my style, some workouts are more tailored towards upper body. Shoulders need lower body.

[00:13:07] But for the most part that he fits surface our full body. So they're effective. You're doing high intensity stuff. Some days we slow it down, but not only are you getting a great workout, but I've created a program to keep people showing up every day because every day something different. So every day is, you know, you're not getting bored, doing the same thing.

[00:13:26] So everything that we do at the gym we can do at home with less equipment. I really focus on that mind muscle connection. So really with very little, if we connect into our mind muscle connection, we can get the most incredible burn and work out by doing less with minimal equipment. So thanks to, uh, Jay Lowe, who is the O G on booties.

[00:13:47] If it wasn't for JLo's booty booties, wouldn't be popular today. I'm going to tell you, she deserves all the credit for starting that she was happy about her Puerto Rican body. She said, this is what it is. And people just fell in love with it. Thank God. And [00:14:00] so. Do you have specific routines to help women who feel like they're getting older?

[00:14:07] Their butt is starting to flatten out a little bit. They would like it to be a little more proud. Can you help women at home with routines at home? Absolutely. So, you know, you can spot reduce. So while we wish that we could just flip up this one area or losing this one area. So with my workouts being full body workouts, we're hitting it all.

[00:14:25] But there are specific challenges that I do that are specific to certain areas. Like I have a big summer squat challenge where we do a hundred squats every day of summer. And it sounds intimidating, but it can be broken up. However, somebody wants to do it. 10, 10, 10, 10, 10, all throughout the day. So I make it really realistic for people to show up every day.

[00:14:45] Because again, it's all about that. Consistency is all about showing up every single day and giving your best every day. The other issue that we see in the population is we see a lot of people, men and women with distended stomachs. [00:15:00] A lot of it has to do with diet. And we're going to talk about diet a little bit later in the show.

[00:15:04] Um, but. Are the, are the crunches and sit ups, still the hallmark of training abs or w what, what do you use to help people get their abs back in shape? You mentioned that I just threw out an email today talking about abs. Uh, you know, people are always like asking how many times a week should I do abs the truth is every workout that we're doing.

[00:15:24] And I help coach people through this connection. We're lacing in the abs. We're sucking in that abs everything stems from our core. So even if we're doing a bicep curl, we're working our abs, you know, even when we're lifting a bag from the grocery store, we're working our abs, if you're properly engaging to, to your core.

[00:15:42] So I help people to engage the core. So with every workout that we do. We always throw in a little bit of core work, but really every workout, the core is engaged a couple of workouts throughout the week. We will do specifically like crunches and what you would think of as core work, but every [00:16:00] workout we're engaging that core.

[00:16:01] And then again, I have some fun work challenges throughout the year that are specific to the core, the muffin top melt or, or a 31 day AB challenge. Really to build that core strength. Because again, everything stems from that core, with a weak core, you can start to have back issues and everything else can start to fall apart.

[00:16:19] So it was really important to have not only the abs that we all wish and dream of, but to have that core stabilization, which helps in every area of your training. You talked about back problems. A lot of people have back problems today. Do you have women that come to you? And once they start training, they feel like their back problems go away.

[00:16:40] Absolutely. 100% because you know, so many people are just trying to lift too much weight. Their form is not correct. And when I can help people to really tune in to that form and that connection they're doing, not only are they more in tune, they're doing a lot less weight. [00:17:00] So my programs are it's funny because I started out, you know, competing and one might've thought a little bit more, um, of a, you know, hardcore luck.

[00:17:08] My programs are really about longevity. Knock on wood. I've been grateful that I haven't had any injuries because of the way I train. I don't push super crazy heavy weight. I'm really, really careful about, you know, proper form making sure everything's in alignment. Um, and then I also incorporate yoga and stretching are really big on a balanced approach.

[00:17:31] So a lot of people don't want to do some of those less intense workouts such as yoga, but they're so important, um, for the body and for the minds. Um, but yeah, it keeps people really engaged and aligned and a lot of people have noticed that their injuries have, they've gotten a whole lot better and we've improved some injuries that they may have started.

[00:17:53] So you look very young. I mean really young, right? Like you could easily pass for in your twenties. [00:18:00] There's no doubt in my mind about it. Can I ask how old you are? I that's a, that's a, that's a taboo, but can I ask how old you are now? Okay. And so a lot of women think that it's too late, you know? Oh, I, I, if I would've started a long time ago, I've got a lot of body fat on me.

[00:18:17] Is it, is it ever too late for a woman to say, I'm going to, I'm going to change the way my body looks. Never so many of the Jeep at girls are a boards in their fifties, early sixties, and feel incredible. You know, it's like the beautiful thing about this lifestyle is the, you can jump on board at any time.

[00:18:37] And I feel like actually, when you jump on board later in life, You know, and as you get older, you start to have as a woman, you know, I'm getting older, you start to have all of those kinds of thoughts, but when you can take action and you can start to see those changes in your body, it's so empowering for these women to start actually seeing changes in their body at a later, later age.

[00:18:57] And again, to start feeling that confidence [00:19:00] that may start to diminish as they're getting older and they see old pictures of themselves and think, Oh, we'll never be that again. Well, of course, you're never going to be that, but you can even be better because you're going to be a better version of yourselves at a much more mature age.

[00:19:12] So now you've got the knowledge and now we put that on, you know, change your body. That's a beautiful marriage, right there. A lot of women, as they mature, they actually, their bodies actually look better. You know, they grow a little bit more in the, but they have a nicer shape to them that they didn't have when they were very, very young.

[00:19:30] And so I can see what you're saying. What what's the, how old is the oldest woman that's on the G fit program? High sixties. I don't know if we have any seventies. That'd be a really good question. But high sixties and these ladies are inspiring me. Oh gosh, it's incredible. You know, it's like, you see they're doing so amazing.

[00:19:53] They look incredible. They're shining, they're inspiring. They're motivating all of us, you know? And it's like, wow, this is, it's [00:20:00] actually really good testimony to the Jeep, that lifestyle though, that we only get better as we age. And you're absolutely right with what you said, Carl, because, you know, we have that muscle memory number one.

[00:20:09] So even if you were an athlete younger in your younger days, you're going to get that back really, really quick, but the density over time, and that's why the consistency with our workouts, you only get better. You only get more dense, your muscles only look better as you continue. And as you age. Now the, the, the people who were still in the family growing business, which thank God I'm not in that arena anymore.

[00:20:33] Um, do you espouse training with your chil? Like when I don't know. I mean, I see people actually using their babies to train. I don't know about that. That might make good on Instagram. But how about the kids just watching you train? Do you think that that's an important thing for the kids to grow up and see mommy doing these things?

[00:20:53] Lead by example, always. I mean, I had some, some true times of, you know, having the baby wrap on [00:21:00] me and doing my squats. And again, just finding a way, whatever it may be having, you know, my daughter's around crawling and then she'd come up on me and I use her for a crunch. So it was like, you know, working her in, but I let it just flow organically because I really believe that they're going to learn more by watching than by you trying to tell them what to do.

[00:21:20] And I've seen it with my own experience, you know, with my kids, when I tell them to do something, they're not really gonna do it as much as when they watch. And then I'm seeing, Oh, David's over there trying to do a kettlebell swing, you know, so they really pick up by just watching. And so I just try to be that example for my kids.

[00:21:36] Catalina was a childhood friend. I know her since I was like 14 years old. She says, she's falling in love with you, that you are so right on. Thank you. Oh yeah. Another Italian girl to her. Her grandmother used to own an Italian bakery called Primrose on Liberty Avenue. They made the best Italian bread in the world the best.

[00:21:54] And just walking down that street on Liberty Avenue, you'd smell the bread baking. It was like [00:22:00] immediately you got hungry. Oh my gosh. I can just start smelling my grandmother's cooking right now. Yes. So, um, we're going to take a quick commercial break. But before we do that, I just want to plug the website again.

[00:22:15] It's Gina Aliotti G I N a L I O T T i.com. You can download the G fan app, uh, for free and get seven days free. And the free app offers quite a lot of stuff before you even get into the paid version. Right. It's the entire app. So you can check out the entire app for seven days free and, um, yeah, you'll see that it's not your everyday app.

[00:22:39] It's really, it's a lifestyle. It's your nutrition was we're going to get into the diet. Is your mindset work? It's your daily workouts. It's your community. I have an incredible Jeep at tribe. It is the most positive. Authentic real supportive, motivating group on Facebook. And I'm, I'm very proud of it. So it's, [00:23:00] there's so many aspects that come when you download the app.

[00:23:03] We're going to take a quick commercial break. When we come back, I've got lots more questions for Gina. Stay tuned. This is superhuman radio. We shall return.

[00:23:14] Welcome back. I want to tell you a little story about a device I've been playing with. It's called NuCalm. It's really amazing. And I'll tell you why it's amazing because it, it harnesses your nervous system and actually can make you feel more relaxed as the name implies. And the fascinating thing about it is you can actually turn on relaxation very, very easily.

[00:23:40] You can use it to recover from exercise. Uh, you can use it to help you get to sleep. People who complain that their brains are constantly going. At night, they just can't shut their brain off. They say, this is what you need. New calm uses a scientific approach to [00:24:00] actually flipping the switch on your nervous system so that you can feel more rested and fall asleep quickly.

[00:24:07] What I'm doing with it right now is one of the things that I love. And I've talked to my friend, Ron Penna about a lot is the whole rest and digest thing. We forget that. After we train and we have that post-workout meal. There's an opportunity to actually turn on anabolic machinery faster. If we honor rest and digest, think of the big cats after they chased down a gazelle and their tummy is full.

[00:24:32] They lay under a tree and they fall asleep. Most of us can't do that. I can't take a nap after I have my post-workout meal, cause I gotta be in the studio. So what I do now is I come in the studio, I put the little disc on my wrist that actually helps you send signals to your heart rate, use the app, follow the instructions.

[00:24:55] And it's the same thing as. Falling asleep for a little while, rest [00:25:00] and digest. This is a great product. It's worthy of your attention. I love this product. In fact, I used it today before the show, because I was a little jacked up working between three different product, uh, projects. And I had to kind of bring myself down, do what I did go to new calm.

[00:25:16] And make 2021 the year that you actually achieve the goals that you want. Go to SHR NuCalm that's N U C a L m.com. You'll get 50% off a 30 day subscription. Again, that's new calm and UCA. L M S HR and U C a L m.com. It comes with a money back guarantee. You'll love it, check it out. Tell him Carl sent you.

[00:25:46] Okay. So a couple of things I want to talk about Gina. The first one is, and you mentioned a second ago, hormones, right? What's there, there's a, there's a lot of, there's a lot of people out there who say [00:26:00] that women who go through menopause don't have any special challenges. They just don't move enough. And that's why they gain body fat.

[00:26:06] You work with a lot of women. Do you have to take special consideration? If you're someone who's post-menopausal. You know, that's a good question. Um, I have found that through my methods and I do carb cycling. Um, I do a very balanced approach. I don't eliminate one macro. I just have a strategic way of doing it.

[00:26:27] Things balance out. I think what happens is women go on extremes. Especially once they start to see themselves gained some weight or they start to blame hormones, they already like check that box I'm done when they, you know, eat whatever, or they just start to pull calories because they see that lower abdomen pooch.

[00:26:45] And that's the worst thing you can do because now you're throwing off your hormones that much more. So it's really about having a wonderful balance of all macro. Fats proteins carbs. I believe that we need them all, but of course, in a very strategic way, focusing on [00:27:00] low-glycemic carbs, of course. Um, but I believe that having a balanced program and incorporating nutrition, and you just talked about with, with the product you are recommending and being able to.

[00:27:13] Focus on mindfulness and slowing down and focusing on stress because stress is the number one hormone that's going to increase. And the lower abs is all related to stress. So I feel like it's really a lifestyle change that needs to happen. And once you get this beautiful flow, um, you know, with the GFF program or when you find your perfect balance, Things will all start to fall in place.

[00:27:36] And I have proof because I have women that are pre-menopausal post-menopausal, who are in better shape now than they were pre you know, pre menopause. So, um, you know, proof is in the pudding and I've seen it. And I've seen, I've also been able to kickstart hormones again from those that have had years of extreme dieting or, you know, whatever it may be, where we put them on a really balanced plan.

[00:28:00] [00:28:00] They get their cycle back. I have one client who's gotten pregnant three times after a missed cycle, all because of the steps that we take in, you know, the methods that I, that I coach and preach sweat and menopausal women complain about hot flashes or flushes, depending on how you like to pronounce it.

[00:28:18] Uh, bad sleep, um, brain fog in the morning when they start training and they're doing it for a while. Do they see a lot of those, uh, symptoms kind of just go away? Yes, but you know, it takes time because a lot of it's rewiring your brain. And so I like to dig deep within my clients, my one-on-ones, or even through the Jeep, that app, there's a lot of one-on-one availability there to understand what's going on in their life.

[00:28:45] What are the other factors? Because I feel like we're just so quick to blame. Oh, it's hormones. Oh, it's this? Oh, it's that? And then come to find out, you realize, Oh, they're not. Sleeping. Oh, they're going, you know, they're, they're, they're, we're facing burnout because they're going too hard, afraid [00:29:00] of taking days off.

[00:29:01] So you start to see the bigger picture. And because I've been doing this for so long, I can kind of pinpoint and be like, it's this it's this. And so I can help people through that, but it's only very normal for people that don't have the years of, of experience to kind of blame certain things and that when you start to blame something and you just.

[00:29:19] Automatically blame this as this is the reason why that's kind of a, you know, you can go down a really wrong path there, but I like to look at the big picture and I like to help people kind of navigate around what they think the issue is. And it's amazing how they think it might be hormones or menopause when really it's that they need to tap into.

[00:29:40] Where's their stress levels. What's their diet look like, are they at a S uh, you know, are they not getting enough food? Are they restricting themselves? There's just so many other, too much processed foods. There's all these other things that may be affecting hormones. And so I like to dig deep with the clients to understand the bigger picture around what's going on.

[00:29:59] I'm asking you [00:30:00] this question to set the stage for another question. Would the women in the audience be surprised to find out how much you actually eat that you eat a lot of food? I do. And you know, I mind plans vegetables are free, so I'm a big volume meter. I come from an Italian family, somebody who, you know, you know, they show their love by Mangia Mangia more.

[00:30:20] So I have a big appetite. I was raised to eat, to eat more, to finish the plate is a way of showing love. And so I had to find a way because most people think. I don't like the word dieting, but most people think that when you get on a program that you're going to be restricting yourself. And I see what people eat on a diet and I am like, There's no way I could do that.

[00:30:43] There is no way I could eat like that. I see these little tiny micro meals, you know, you see all the meals that we're preparing with free vegetables and how to volumize your food. So you can eat a plethora of food. You should see these plates, you should see my salad bowl. [00:31:00] Um, but it's like w we're never hungry and we're satisfied.

[00:31:03] And that's how you stay on track, because if I was starving and eating these tiny micro meals, Carl. Right, right. And that's, that's where I was going with this. So no man has ever said after stepping off the scale, I'm never eating again. But every woman on the planet has actually said that and done that.

[00:31:23] And so that women tend to do. Is eat less and then ramp up their cardio and they actually don't lose weight. Do you find when you take that person and you unlock their brain and say, trust me, you need to eat more food and they start losing weight. Are they shocked? A hundred percent. I have. So many, this is where I get touched because of so many testimonials of women who have been doing more grinding, harder, not eating enough.

[00:31:55] And then trust me, it takes time to rewire that brain, because think [00:32:00] about it. You're telling me that we're going to do less. I'm going to do less with my workouts. I'm going to eat more, more often and more food, and I'm going to get results and I'm going to feel good. I'm going to feel more balanced. Like it's just, if you think about that without knowing anything, that sounds crazy.

[00:32:15] Well, I really have to just tell them to just trust the process. And now I have so many years of testimonials from people. So I like them to be the example, you know, I like to talk and preach and share, but I like them to explain their experiences and to share their experiences because then you're like, wow, there is something to this, but it does take committing and it takes.

[00:32:38] My favorite word consistency. You have to trust in the plan, knowing that, Hey, you can always go back to the way you used to do things, but if you want to change your life and things, aren't working for you, you have to commit and you have to trust the plan for a significant amount of time for things to start.

[00:32:55] So is the scale. Your friend [00:33:00] like women get on the scale every single day they'll and one day they're a pound up and they swear it's body fat and they like, they go crazy. Is the scale, your friend? No, your skin. The scale is your worst enemy. Take the scale. Do me a favor. And if you, if you don't have the courage to throw it away, just lock it up for a month.

[00:33:22] I had a month where I did a, um, a scale free September. It was the best month women were waking up on fire. They were like, Oh my gosh. And then we'll be end of the 30 days. They, they realized that they either didn't gain if they were following the plan or they lost, but the scale and especially first thing in the morning, because that is when women.

[00:33:44] Right. Because I haven't yet, I haven't drank anything. I'm going to go to the bathroom. Let me tell, let me take my slippers off of my roll book, because that's going to contribute a pound, but let me encourage. And then they look and it's like, it's either going to be the best day ever, or it's going to be the worst [00:34:00] day ever.

[00:34:00] And I'm like, why didn't you let. This, this, this thing change your entire day. Hey, and then you're, the cortisol starts to rise and your entire day is stemmed off of the number that you saw on that scale. But don't forget. Oh, I had Chinese food yesterday. You're not remembering that maybe you had extra sodium in your diet and that's water showing up on the scale, but you're letting that change your day.

[00:34:25] I just can't. So that month, September scale free September, it was so beautiful. How for people to see that the scale did not, it did not determine their day. And it was pretty awesome to see women understand the difference between weight from muscle and weight from body fat and fluid. Obviously. No. I think that, I think that there needs to be better understanding of awareness between, you know, what is body fat?

[00:34:52] What is, you know, cause the goal really is to shift your body composition. We want to drop body fat, but at the same time we want that muscle. We want the [00:35:00] muscle density to improve and we want that. We want that ratio to change. So a lot of times, I mean, if you have a lot of weight to lose, of course you're going to lose weight.

[00:35:09] But once you get to a certain point, it becomes less about dropping weight. And more about just shifting that composition. So your weight may not change or it may slightly go up, but your entire body will change. And, you know, I think, yeah, people, I think don't understand the difference there. Even with waterways.

[00:35:26] You cannot gain four pounds overnight. It's possible. Well, you can gain four pounds, but it's not fat. It's water you it out once the conditions change. Right? Exactly. Yes. And then of course, we come back and we finished this particular segment with talking about hormones again. So women who are still menstruating.

[00:35:46] They have challenges when it comes time when their period starts during their period. And then once their period is over, how do they address that? Should they back down their training? What, what, what can they do to, or should they even [00:36:00] adjust, uh, for their period? So it's a good question, you know, um, I think that you should, people can use it as an excuse.

[00:36:08] I'm bloated. I don't want it. So maybe you show up in your showing up a little bit differently, slower, you know, maybe just don't feel right. But a lot of times, once you break through those excuses, once you get moving, that's the best thing, everything, your endorphins, everything starts to just flow and you start feeling better because I've had those moments where I've not felt like going.

[00:36:29] I actually feel crampy. And I'd just say, Gina, just go. Even if you're slow and you're walking at a snail's pace, just get out the movement. That's so much for your body getting out, getting fresh air, just go. And it's okay. If it's really slow, it doesn't have to commit to Bata crazy circuit, just get out and move.

[00:36:48] And so I feel like, yes, you may need to adjust the intensity, but you don't need to adjust whether or not you show up or not. Yeah. And I have a feeling that when women do move and they are [00:37:00] crampy for while they're moving, the cramps probably subside to a certain degree. Uh, the website is Gina aliotti.com.

[00:37:07] G I N a L I O T T i.com. Download the G fit app, have it free for seven days. Test drive it if you like it, sign up because look, Gino is a professor. She was a professional competitor, and now she's an average superwoman. And she can help you. She's got children. She understands what life is all about. Check it out.

[00:37:28] I'm telling you, you know, if you don't do anything, nothing is going to change. That's the truth. Stay tuned. We'll be right back with more superhuman radio.

[00:37:41] Welcome back. We're going to change the topic a little bit. Now we're going to talk about diet because. The reality is that the hard work that we do at home or in the gym really amounts to about 15 to 20% of the results, the real results is diet [00:38:00] and diet doesn't work, unless sure. Consistent. And I want to just put up a picture for a second because I want people on the stand, right?

[00:38:09] I have a feeling for this. So this is me on the left me consistently eating a certain way for about 15 years. And that is me on the rice, me eating a consistent way for about a decade, maybe 12 years. And there's no mystery. There's no mystery to the outcome. There's no thrifty gene at work here. Eh, you know, if there was a real thrifty gene, like, Oh, No matter what I do.

[00:38:39] I can't lose weight. Then when we go to prisoner of war camps, we would find one or two guys that are just fat they're there. They're starving everybody, but you know, Joe and bill over there, they seem to be big fat guys. They're getting one meal a day. The rest of us are skin and bones. So when people tell me, Oh, you know, My genetics.

[00:38:57] I say, look, I've been there. [00:39:00] Your genetics are making you eat more. That's the bottom line. So talk about consistency and diet and diet, especially. Yeah. So I think that the best diet is the one that you're going to stick with. The one that you're going to be consistent with. And I know there are so many diets out there and everyone's looking for the next best thing, but it really boils down to which one are you going to stick to?

[00:39:24] You know, I mean, there's so many benefits to keto. There's so many benefits to all these different things, but can you truly never have a car began or, you know, and, and I feel like. You have to find what works for you and what gets you excited. And when I see these girls light up over, you know, these, these beautiful meals that we have, we make wraps, we make pasta out of, um, you know, as you're talking noodles or spaghetti squash or zoodles, or we're so many ways to still get what you want.

[00:39:52] So I feel like when you're depriving yourself and you wake up and you can't stand what you're eating. That's just a recipe for disaster [00:40:00] because you're not going to stick to it. And most of the time you're going to see an, it you're going to get worse than when you started, because you're going to follow a diet.

[00:40:07] Like let's pretend like it's keto and you're eating high fats, but then, Oh gosh, you have your sugar and your ice cream. Cause you haven't broken that habit yet. And then you add in carbs because you're having the munchies. You that's a recipe for disaster. So it's really about finding a plan that you're going to be 100% consistent with.

[00:40:25] And Hey, listen, even if it's not the right plan for you, you have to be consistent with whatever plan that you jump on. So, you know, whether or not it's going to work. So I think that's the biggest thing is finding what's going to work for you and what gets you excited and what you really look forward to eating where you just look at your food and you're just, I wouldn't want it any other way.

[00:40:42] This is amazing, you know, and you get excited about what you're eating. So one of the things that yeah, you learned, and I learned, uh, being involved in physical culture for a period of our lives is that frequent meals is magic, uh, eating every two and a half hours, every three hours. You don't have the blood [00:41:00] sugar dips and, and, and, and, and, and, and, and falls.

[00:41:04] Um, you, you're never hungry. You're you're, you know, if you, if you ate 2,500 calories a day in three meals, Versus five. It's a completely different feeling because you're just never hungry. In fact, most people, when they start eating more frequently, think they, I'm never going to be able to eat all this food.

[00:41:23] And then they find that they can isn't that what actually boosts your metabolism when you start having more frequent meals, as opposed to those breakfast, lunch, dinner, bombardments. Yeah. And, and my, my lifestyle and the way that I had done things and with the programs I have, the small frequent wheel meals tends to be the best, because like you said, you're not hungry.

[00:41:46] And I feel like when, even for myself, when I get too hungry, that's when I'm like, Give me whatever's quick and, Oh, I'm too busy to prepare my chicken and have my meals prepared. So what's quick. It may not be the best choice. So [00:42:00] keeping the blood sugar steady, keeping the metabolism going throughout the day and keeping your you from going into that hangry state, which is where all the trouble starts.

[00:42:09] So I have found that to be a beautiful thing. And, um, talk about meal prep. Cause that's an important one. You just touched on it. If people don't. Well, first of all, the average person eats the same thing, nine to 11 things weekend and week out. So this idea that, you know, everything has to be a gourmet production is nonsense.

[00:42:31] And if you just replaced the nine 11 things that you're eating now, and you may not be able to replace all of them with things that fit, but you break it into more frequent meals. You're gonna, you're going to win when you do it long enough. And we're going to talk about long enough in a second, but isn't the real secret, what you just said.

[00:42:49] Like, if you don't prepare your foods, if you don't think them out ahead of time, don't even bother. Don't even, don't even think about losing weight because until you take that part seriously, you're really not going to work. [00:43:00] So meal prep is a hue. You have to prep, you have to prepare, but listen, people get so overwhelmed by meal prep.

[00:43:07] And I understand because they just, they, they see all these beautiful pictures on Pinterest and it's like, overwhelming. I get overwhelmed looking at it. I keep things simple, especially with my busy life right now, but simple doesn't have to be bland and boring. And that's why I term it simple creative.

[00:43:24] So you make a batch of chicken, right? You're already making chicken for dinner. Grill up to five times the chicken. And if you're somebody who can just eat the same thing every day, then fine, have your chicken, have your vegetables, have your chemo or whatever. Or if it's a bad day, have your Ricardo's, however you want to do it.

[00:43:39] But if you're somebody that wants creativity and you want, you need change, you can take that same chicken breasts and you can wrap it. You can put it in lettuce wraps. You can throw it into store Friday. You could throw it in an online. You could throw it over. Zoodles there's so many ways to take that same staple because you know, Karl there's.

[00:43:57] When you're eating a clean diet and you want to lose weight and you [00:44:00] want to eat healthy. These are the foods that you're going to eat. Right? We have the certain foods that are going to just eat no matter what diet you're on. These are clean foods. These are the foods, but it's a matter of like taking those foods, getting creative with them and it doesn't need to be, uh, you don't need to sit there and bake loaves and Bibles.

[00:44:16] Cause I have all those recipes too. If you want to get creative and have some fun. But that's, I would say that's like next level G fit. If you just want to start to learn the lifestyle and just simplify things, simple, creative, but you'd be so amazed by what you can do with a simple chicken breasts. So, uh, another challenge for people is when they don't prep or, and they're on the road.

[00:44:43] And it's not practical for whatever reason to have food with them. Uh, I've learned tricks. Like my nephew is now training and I've working with him on his, on his diet. So yesterday he and I had to be on the road a little bit. I walked into Kroger's with him. We picked up two pouches of salmon, the [00:45:00] large ones, 30 grams of protein.

[00:45:01] Each we picked up one of the uncle Ben's prepared. It's already prepared. It's in the bag. You're supposed to put it in the microwave. I don't put plastic in the microwave. But I said, grab that bag and we grabbed an avocado. I says, there's two meals, a pouch of salmon, half the half of the bag of rice. It's already cooked.

[00:45:18] It's seasoned. That tastes delicious. And a half an hour of avocado. You don't have to cave in and eat crap just because you didn't prepare food. If you understand what foods to eat, do you have any go-to I'm on the run. Let me just go grab this real quick. Yes. So I'm in the middle of the kitchen remodel right now.

[00:45:35] I have zero kitchen existed right now. I'm living out of my living room. Okay. So I am, that's a top of my head, these simple, the simple tricks. First of all people are making it so easy now with the pop tops. So it can of tuna, you've got the can of salmon. You don't even need a can opener. However, I can't open her stash because I know that, you know, emergencies moment, but they just make it so easy.

[00:45:58] The pouches, as you [00:46:00] said, Um, so deli Turkey last night for dinner, I have, have you seen those just chickens? You can get a Tupperware from your store of just chicken. It's beautifully cut, rotisserie chicken breast. You don't even need. Yeah. You don't even need to get the rotisserie anymore and deal with the skin and everything.

[00:46:17] It was beautiful. So I just threw those in a salad with some dressing. Um, so deli Turkey is a great one. You know, when you're in a bind rice cakes, they're delicious. Whether you want to put some peanut butter on it, throw some of that tuna on there, use it as a chip with your salad. Um, when it comes to fats.

[00:46:35] The avocado cups now come beautiful. And one serving cup, handful of nuts is always a great option. So, you know, one of my favorite things to do Carl is to, to really like help people to just flip the script. And these people just, they don't understand. And I get it because it can be very overwhelming, but there's so many tricks.

[00:46:56] And once you find those tricks and you have those. [00:47:00] That's it that comes back to the whole nine to 11 things a week that the average person eats once you have nine to 11 tricks, you know what I mean? You're, you're done. You got, you got, you can be consistent. And, and I really want to, I want to take our last commercial break.

[00:47:15] And when we come back, I want to talk about one. When we talk about consistent, how long should somebody really give a particular diet? Good honest try before they say this isn't working for me because I see one of the big problems we have, especially with women is if they don't see like in a week or two, I'm not losing weight.

[00:47:35] I got to do so I'm, I'm, I'm wasting my time with this. I got to do something else and they jump off that train just before it gets into the station. Just before they're going to start seeing results. So I want to ask you your professional opinion on how long you really have to give a diet. A good try.

[00:47:49] Before you say it's just not for me. We're talking with Jeannie Al Gina Aliotti. Um, Let me put our website up here. Again. It is GI N a L I O [00:48:00] T T i.com. Download her G fit app. Get it for seven days for free. Give it a try. Like I said before, if you don't try something new, you're not going to have any change to what you're doing right now.

[00:48:12] Stay tuned. We'll be right back. Welcome back. We're talking with Gina. Aliotti. What did we talk about diet right now and consistency. And I know, you know, if you're overweight, you have eaten consistently every day for years, years to put the weight on that's the truth. And all you have to do is leverage that same consistency and change the foods you're eating.

[00:48:38] And you will have the body that you dream of. How long should someone give a particular dialect? Okay. Excluding the whole. I hate this diet. I don't want to eat it, but they like the diet, but how long do they have to give a diet, a chance to actually show results? What do you think?

[00:48:59] It's funny [00:49:00] how you talk about, you know, the years of eating a certain way. And if you imagine, like, A basket and you've just woven. You've been meeting the certain way, or you imagine like a paper towel. I love this analogy Europe year, Europe, Europe year, but yet you expect, expect, or people expect results to happen within weeks, or especially with, you know, with what you see out there.

[00:49:19] And all these marketing ads is the truth is, is it's going to take time to unweave that basket to get through all those layers of that paper towel roll. So you have to commit, I would like to say. 12 weeks. I would like to say less than that, but I wanted to, yeah. I want to be honest, like six weeks, like right now I'm running a six week challenge in the app.

[00:49:43] We do challenges throughout the year. You can jump on board the challenge, or you can just cruise with the rest of the app. And we're two weeks in. And you know, the mantra this week was really all about the ugly duckling phase, because I know people maybe, especially after the holidays, you know, they go from nothing or eating, whatever [00:50:00] to jumping on a plan and it's one week and they're like, I've completely changed the way I'm eating.

[00:50:04] I'm so proud of myself. I haven't eaten the sugar. I'm eating for purpose of following plan, Gina. And I'm not seeing the results. So this week I really talked about how, you know, it's, it takes time, but you have to remember too, that your body's going through an adjustment phase. And I called the ugly duckling phase where you almost feel worse before you get better.

[00:50:23] And as you continue on, you know, you'll start to see the changes, but you have to be consistent in order to see those changes and for the magic to work. And I say 12 weeks, Carl, because when I was prepping for the shows back in the day, You know, it was usually typically a 12 week prep trial was pretty standard.

[00:50:42] And I know that I'm going to step on stage in a bikini and I'm also going for, you know, those, these big goals. I did not deviate and I can 100% tell that, tell you this at all. And it wasn't until week eight, where I really [00:51:00] started to see those changes in my body. And I was doing the cardio. I was, you know, competitor styles.

[00:51:05] So you're that next level. So when I say 12 weeks, I'm coming from a state of, I didn't deviate. I got everything on plan. I was doing Doubleday, cardios. I was eating. Perfect. And it still took me eight weeks to start to really see it. So people need to give it time. They need to trust in the process and they need to stop hopping around because they're on something.

[00:51:27] And then they look on social media and you know, they've got it down where we get all these pop-ups now, somehow they know that you're dieting and they throw in there. Then it tweaks. You go over here and start reading up on this and you just need to fully commit to one program. Give it 12 weeks and then, Hey, if it's not for you, perfect.

[00:51:49] You know, and you can move on. Right. But you're never know unless you want a hundred percent. Um, let's bust a couple myths. [00:52:00] Women will say, Oh, I don't want to be muscular. Like a man. They never going to be muscular. Like a man. Right. We don't have the testosterone to do that. And the amount of work it takes to even gain a little bit of muscle again.

[00:52:17] And I always relay back to the contest days because that's when I was training my hardest and I was training hard and I, you know, I stood on stage completely with the feminine physique, never too bulky. Um, you know, it was all about that balance, but no, not gonna happen. Okay. Right. Another one is. So when women started doing squats, especially when they start dieting, they step into a program and they're starting to train and muscle stock to respond pretty quickly and their legs start to get bigger, but that's okay.

[00:52:54] Change once the fat is stripped off. So you have women who say, Oh, my legs are getting fatter. And how do you, [00:53:00] how do you help them reconcile that no, this is, this is the ugly duckling phase. You're going through a transition, just stick with it. How do you do that? Just takes a lot of, of coaching and for them to see that you're, you're exactly right, because what happens is now you're building that beautiful muscle underneath there, but we have to strip down the body fat for you to see that hard work that you're working so hard for.

[00:53:22] So again, it's really just that balance of continuing with your workout efforts, but eating consistently, because if you're working out harder and you're eating like crap, Then that is not, you're going to, that is the bulkiness people are seeing, but really it's not both. It's just the added body fat with the nice muscle that we worked so hard for, for our metabolism.

[00:53:42] And the last thing I want to ask you is sleep is so important to progress. We know that, uh, poor sleep, uh, changes the landscape of insulin sensitivity. Uh, poor sleep can actually cause lots of hormonal imbalances. When you have a [00:54:00] woman who says I'm doing it, and then you start to strip away and you go, and she says, well, you know, I don't go to bed until one or two.

[00:54:08] I put the kids down. It's my time, you know? And then I get up at five 30. What's what's the conversation like when you try to teach somebody how important their sleep is to their progress. Well, I'm going to add another layer to that sleep and recovery. So really just tried to explain to people that you can work your butt off with your workouts, and you can work your butt off with your meal prep and dialing in your nutrition.

[00:54:31] But if you're not doing getting the proper sleep or taking the time to. To properly recover. So for example, in the  lifestyle on Wednesdays, I'm a huge promoter of, uh, yoga and stretching. And on Sundays, I promote an unplugged day, a day of rest, a day of doing nothing. And the reason for this is because yeah, they want to grind, grind, grind.

[00:54:55] Leslie get up early hustle. That's the mindset that we're trained is going to [00:55:00] bring us to success. But the hardest thing that I've had to do, but the most rewarding is for people to trust that they need that rest. They need to get to bed earlier. They need to take those days of, of unplugging. They need to take those days of really focusing on their recovery and slowing down.

[00:55:16] Uh, so it's really just, again, just coaching and sharing stories of why this works and how detrimental it is to their long-term success and avoiding burnout. The website is Gina aliotti.com and that is put it up here again. G I N a L I O T T i.com. Download the, uh, The G fit app it's free for seven days.

[00:55:42] Give it a try. I think you'll find that you like it. I, you know, I have, uh, I have had some health challenges lately and, um, and I'm working through them and, you know, I'm 62 years old. My body doesn't want to do the things I wanted to do at right now, [00:56:00] but I have, I have a lot of strategies and I'm using some very powerful strategies.

[00:56:05] Uh, but with that being said, the whole shutdown, I didn't try much. In fact, not only did I not train much, but I took up drinking wine. I keep thinking about Vince Deronda, but people always told me that when Vince got older, he started to hit the wine a lot, you know, and. I think part of it is, uh, reconciling with age that, Oh my God, I, I thought I was going to be able to keep squatting and keep deadlifting and keep doing all the things because I was super human.

[00:56:32] I host a show, I know everything, you know, and so, uh, what, what, what I did was I wasn't training. I was drinking wine and I really fell into a very, very dark hole for a while. But, you know, I have, I have a strong will. That's that's how I made the changes in my life the first time. And I just got up in the morning and started doing cardio.

[00:56:56] Didn't feel good. I had some problems, uh, you know, um, I'm [00:57:00] doing a two miles in the morning, nothing heroic. I'm getting to the gym in the afternoon and Oh my God, I feel so good. And I think to myself, this is my f-ing medicine. Other people go to the doctor and they get prescribed a drug to hide the symptoms.

[00:57:14] This is my medicine. This is what I have to do for the rest of my life to feel great and survive. This is it. That is exactly right. That's why I show up every day. Now, let me ask you Carl, how long did it take you to, to have that conclusion? Was it a week? Was it two weeks? We talked about the length of time.

[00:57:32] Yeah. So, uh, um, we went to Elisa and I went to Tennessee, uh, to be with Aaron Singerman and his family for new year's Eve. And Erin gets up and walks five miles every morning. And so. I hadn't walked. I hadn't I'm in fact, my cardio conditioning was probably the worst it's ever been. Even when I was a big fat slob.

[00:57:51] I was young enough where I could still grind it out. If I had to, uh, I have half a left foot, I've had two surgeries on my foot. My left foot is, is, [00:58:00] is not functioning properly. So it's like I have a peg leg. And so walking doesn't feel good to me, but I pushed myself down. Um, and he, I said to him, Oh, he was getting up one morning.

[00:58:10] It was six o'clock. I was in the kitchen, making hot water for tea Elisa's tea. And I said, Oh, where are you going? He goes, I go for a walk every morning, five miles. And I looked at him and I thought he goes, come on. And he goes, if you, if you, if you can't do it, I'll walk you home. And then I'll go back out again.

[00:58:27] We walked around his neighborhood and Brentwood. I ended up doing almost the whole five miles with him and went home. And I said to him when he'd get home, thank you. I said, you know what? I'm going to do cardio every morning from now. And I've done it ever since new year's Eve, I started and it, it took me till this week actually quit.

[00:58:48] Cause then I started training in the evening. I leave the studio, I go to train. And, and in the beginning it was a lot because I'm now like all of a sudden I've gone from alcoholic schlub to two a days. You know what I [00:59:00] mean? It's like, Oh yeah. But I got to tell you, it was yesterday morning. Do I cut five minutes off the two miles?

[00:59:09] Uh, I actually did the first, uh, half a mile with a 40 pound weight Fest on, you know, I'm starting to push myself because I, I know how strong I can be. And that that's obviously a danger. If you were strong in the past, sometimes you can go deep, too fast and you could hurt yourself. But all of a sudden it was yesterday morning.

[00:59:27] I thought I feel so freaking good. The day was great. I felt good. And my outlook was different. And I thought, you know, this really is my, my, my, my, my medicine. This is it. This is what I have to do from now on. See, you just wrapped it up with the perfect story. And you notice that, that they say three weeks, 21 days to start to create that habit.

[00:59:46] And that's right where you are now. If you keep going, they say, who's, they, I don't know. But at 90 days it starts to become a lifestyle. So, you know, when we talk about how long I love that you, you know, didn't take long for you to want more took one [01:00:00] day and you're like, I feel good. And then you kept going in at three weeks.

[01:00:03] You're like, Oh my gosh, like, this is my medicine. And now once you keep going, you're going to get to that point where you don't even think about anymore. I like I'm already thinking about, okay, once I get another two or three minutes off of my two miles, I'm going to go to three miles and go back up and, you know, like shift gears into second gear and my training is going great.

[01:00:22] My strength is still very, very, very good, uh, now, but now it's just, I give myself the next year. So when I told, when I tell people about, you know, Oh no, a year. Yeah, because. It, my slide started in 2018. I had those two surgeries in 19. I hurt it, hurt my foot and 18, so I couldn't train legs the way I want it to.

[01:00:46] I wasn't doing cardio the way I should. Should've 19. So it took me almost three years to get dilapidated. I would be an idiot to think it's going to take me any less than one year to even start to make inroads into getting back. It'll [01:01:00] probably take me two years to get my strength back to where it was, but here's the difference I'm doing it.

[01:01:06] I'm not, I'm not like I'm not disappointed. Like, you know, it's almost like. People entrepreneurs, they start a company and you, and then you hear, they sold that business for $600 million, but they also earned money while they were building the business. You know, there's intrinsic value to what I'm doing right now.

[01:01:26] And this extrinsic value, the intrinsic value is I'm getting better and better every single day. The extra good value is in two years. I'm going to be back to myself and it flies. Carl gotta be two years older and two years, no matter what, I might as well do this. Yup, exactly. I know that was, that's such a great story because there it is right there.

[01:01:46] And I love that, you know, you're willing to just. Just be on the journey and have fun with it along the way, make it fun. Just you've got your end goal. You show up every day, you make it fun. You get creative eventually with your food, you change [01:02:00] up your path. Maybe you walk a different way, but you start to just have fun with it.

[01:02:03] And before you know it, I think that's a problem is people are looking at it like a short-term thing. You know, dyes are horrible and the, you know, working out every day. Oh. But when you start to just have fun and to create a lifestyle, it that's where it begins. So that's really cool. You're giving yourself that time.

[01:02:21] Here's another interesting thing. So did they ever make potatoes and eggs in your house when you were growing up? You know, my note, I did make like the red potatoes. Yeah. But I wasn't like a steak and potato family. Um, I'm calibrated Southern Italian and all the men in my family were brick masons. And so they all worked on construction jobs.

[01:02:42] And my mother used to make my grandmother used to make my aunt used to make, they always made potato and neg hero's sandwiches on Italian bread. Now, now that now none that I know about nutrition, I think, man, that was a lot of carbs, but don't forget. These guys work hard with their bodies. They will lift and stuff.

[01:02:57] They were climbing ladders. And so. [01:03:00] When I was a kid, my mother used to send potato and egg sandwiches to school for my lunch, and I used to love them. And we used to get them into the beach too. I remember the crunch of like a little sand would get in the sandwich and you'd bike down. You can feel the sand.

[01:03:14] So I started making potatoes and eggs again, and I'm wearing a continuous glucose monitor right now. It's from a company called very, you can't see it. It's all the way up on my arm. And these things are great by the way. If you're dialing your diet in a continuous glucose monitor is amazing. Even if you only wear it for a week or two to dial in your meals.

[01:03:34] I know which meals spike insulin, and I know which meals just coast on along. Well, it turns out that potatoes and eggs made with six eggs and about, um, 35 to 40 grams of carbohydrates in the form of I cook the potatoes ahead of time, and then I throw them in diced up and just kind of warm them back up again.

[01:03:54] Yeah, it is a nine. And so 10 is it's the best you can get on a meal, like, like that's a, that's a meal [01:04:00] that doesn't even make your sugar go up. So. I fallen in love with potatoes and eggs. Again, I can't wait to get up in the morning and do my cardio because then I make a big thing of potatoes and eggs and I eat it.

[01:04:11] And at night I have it as my last meal and I'm going to start prepping potatoes and eggs. As in fact, Elisa is picking up four of those flats. It's like two dozen of eggs in each one from Costco. I'm going to just start pre making potatoes and eggs and eating that. And then you can just slice it. That's a great idea.

[01:04:29] That's a good idea. Yeah. And I love the, I love what you said when I do this, then I can have that. I'm going to go on my walk and then I get my potatoes eggs. Yeah, this, in fact, I'm going to put a link up on tomorrow show. Uh, if people want a continuous glucose monitor, we're going to get you a good discount from this company called very, uh, the, if you really want to dial your diet in a continuous glucose monitor is gold because where one person says this doesn't raise my blood sugar.

[01:04:58] It may raise yours. [01:05:00] And it's easy. You just eat, you just eat and then you look and go, Oh, look what it did. Oh, that that's no good. I don't want that anymore. That's great. I go to Gina aliotti.com. G I N a L I O T T i.com. Sign up for the G fit app. Check it out, Gina. Thanks for being here. Thank you so much, Carl, take care, take care.

[01:05:19] And that's it for today. We have a great show planned for tomorrow. Uh, tomorrow is going to be an interesting show for those of you have teenagers who may be. Have, uh, some problems let's say, uh,  or emotional, um, depression, anxiety, um, uh, Jerry and a grotto is coming on the show tomorrow. His wife started an organization called nothing hidden.

[01:05:45] Uh, they lost the daughter to depression. It's very, very sad. She was a very beautiful girl. And they're going to come on and talk to PA parents. About approaches. If you are trapped in a [01:06:00] situation where you just, you know, the doctors aren't giving you good help and information. And you really want to do something good for your child.

[01:06:07] They've walked the walk. They understand what needs to be done. So check it out tomorrow. That'll be on the air. Uh, my buddy, Josh fields has potato and eggs may be better than PB and J ha, especially if you fry the potatoes up in some duck fat, I'm using coconut oil, but you're right. Duck fat would be gold.

[01:06:24] That would be gold. Um, okay. That's it for today. Thank you for being here. Please share the show. Please share the show. Please share the show. We'll see you tomorrow. And don't forget if you heard the secret word and you're paying attention today during the commercial breaks, do your best to spell it because Natalie picked the word and, and, and, and it's, it's a really good word for you to use in your vocabulary.

[01:06:45] Uh, email it to on This email address is being protected from spambots. You need JavaScript enabled to view it.. And if you're selected, you'll win a box of tasty pastries. I see you tomorrow. Take care. [01:07:00]