G’s Tip of the Week: Crazy for Cocoa

Gina has a new tip of the week for all you hardbody peeps. This time she hits on cocoa. I haven’t tried coccoa on my eggwhites before. Has she lost her mind? Guess I’ll have to try it and see. Check it!



Crazy for Cocoa?
Need a little chocolate fix without a calorie fix? Just a touch of Cocoa powder satisfies that fix and makes anything go down…. With less than 15 calories, 2 grams of fiber, and a strong antioxidant, 1 tbsp of unsweetened cocoa powder is a perfect little treat! Add a tbsp to your bowl of oatmeal, protein shakes, protein pancakes or even in your egg whites for an extra touch of chocolate yumminess! A little bit goes a long way, try it today! It is the small tricks of the trade that keep us on track and moving forward!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant

Gina Aliotti: Ten Things I Learned Running A Marathon

Gina Aliotti recently ran a marathon and she’s sharing ten things she learned from the experience. Any one else run a marathon?


1. You can bring anything you want with you to the starting line because a sweat bus is available to take all your unnecessary belongings back to the finish line for you! I was wondering what people were doing with their duffel bags!!

2. At mile 7, things were easy. At mile 13 things got harder. At mile 16 you start to question yourself. From mile 16.25-25 you want to quit. From mile 25-26.2 you regain your high and discover energy you thought you never had.

3. You can do ANYTHING you set your mind to but you must take the initial steps!

4. When you think your legs wont move, just move them because they WILL!

5. When your body has had enough, it is time to dig into your mental strength and find it within you to just keep going. Mind over matter.

6. You can run an entire marathon wearing a jacket and without an ipod!!

7. One foot in front of the other WILL take you to the finish line!

8. Gatorade, sliced bananas, oranges can be ingested while you are running!

9. It is possible to finish your first marathon in under 4 hours!

10. After 4 hours of running and 3,000 calories later, Pizza and wine had never tasted better! 🙂


Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant


Hardbody Goes on The Road With Dianna Dahlgren

One of the hottest fitness models in the industry today, Dianna Dahlgren is preparing for her return to the IFBB pro bikini stage. She’s been busy traveling the land as Miss Motorcross but that’s not all she’s been up to. Follow along as DD shares her journey back to where it all started, The Big Apple.

DD graciously accepted the HARDBODY invite to share her journey to the NY PRO Bikini competition. Check it!

HELLO!!!! to all my beautiful fitness ladies!

It feels like I have been away for ages and I am so ready to get back up on a stage again! My awesome, close friend Isaac Hinds asked me to catch everyone up to date on what I am doing and where I am!! So here it goes!

After the Olympia last year, I had surgery which gave me some needed time away from the stage. I was hoping that my first contest would be Muscle Contest in March, but I received a phone call offering me the Spokesmodel for the Supercross Series. Supercross are indoor-stadium races put on every weekend for the first 5 months of the year. It also happens to be my favorite sport because I was raised in it with my dad and brother racing! So I gladly accepted and I have been gone to a new city, new state, new people every weekend since January 1st! Its been a blast and its been absolutely FLYING BY!

Since I’ve had so much time away from the competing scene I have been craving a win! I plan to do the New York Pro on May 28th. Woop Woop!!!! SO EXCITED!!! So It’s a little under 2 months away and I am excited but nervous. I havent seen my body in a ‘competitive’ form since the Olympia, so some days it seems hopeless that I will be that amazing shape in 7 weeks, but I know with consistency and hard work it will come. My biggest challenge is being away from home. From Fridays to Sunday I am gone, so I have to pack food and make sure everything is handled before I leave. I call the hotel, and make sure there is a refrigerator and fitness room handy. Usually I can get hot water anywhere for my morning oatmeal. I eat on airplanes, gotta love the yummy cold chicken and fish LOL. Its been easy on some occasions and other weekends its HARD, SO HARD. My mind is in complete control of my actions and body. If I let my mind go to a place that is not good for me, I tend to lead away from the diet and exercise.

When I make mistakes I call one of my best friends Sonia Gonzales. Thanks to Sonia I have got through alot of days where I thought I wouldn’t. I always recommend a person that you can trust and have close to you, that helps and understands what you are going through. Staying HAPPY in my world is a key to success. I love feeling happy and I do great when I am happy. I always make choices that will make me feel good. Surrounding yourself with people who love and care about you too is always great. Last year I went through a bad relationship, and it made dieting and exercise that more difficult. It was important to flee away from that relationship because it was not supporting me and what I wanted to do in my life. If it drags you down or holds you back, GET RID OF IT. To do this sport, you really have to love yourself and in turn be loved and cared for by other people, whether it be your spouse, family, friends or trainer.

So back to the NY Pro, its 7 1/2 weeks away and I am so excited. The thought of me walking out on a stage and imaging the best result possible brings tears to my eyes. Showing myself how much I am worth the hard work. I want the win so much, if I do what I am supposed to do I will get it cause I have worked and earned it! I only have a few more rounds left of Supercross then I will stay home for the remainder of my prep before leaving to New York City!!! May 27th will be filled with smiles, tanning, sleep, more tanning… Lol, then May 28th is the big day with make up, hair and doing my thang out on that stage! Each day till then I work, pray and ask for the best days possible!!! See ya ladies next week!!

If anyone would like to reach out and get ahold of me please go to Diannadahlgren.com you can email me through my website! Or follow me on twitter, @diannadahlgren or of course, the lovely Facebook!!


G’s Hardbody Tip of The Week: Don’t Be Afraid of the Whole Egg

IFBB Pro Gina Aliotti is back with a tip of the week. This time she gets crack’n on whole eggs.

The whole egg isn’t so bad, no Yolk! We all love our egg whites but don’t forget about the yolk! The “high cholesterol” food has been shown to not be so bad after all. Studies have shown that the consumption of cholesterol is less of a concern to raise cholesterol than saturated fat. With all the added benefits of vitamins and minerals (A, E, D, B-12, zinc, and calcium to name a few), essential omega 3 and 6 fats, high amounts of protein, you can’t go wrong with adding a little color to your white. Of course, everything in moderation! Go for adding a whole egg to your daily intake and gain all the benefits that a whole egg has to offer!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant


Teresa Anthony Bounces Back

IFBB Figure Pro Teresa Anthony narrowly missed out on a top six spot at the 2011 Figure International. She’s packing her suit and headed to St. Louis this weekend in hopes of moving into a top spot. She certainly has the potential to do so. Ms. Anthony gives us an update on her Arnold experience and her goal for this weekend’s competition.



The Arnold has come and gone, now back to the craziness of my real life. Overall my first experience at the AC was a great one, I felt extremely honored to be part of the weekend. I enjoyed gracing the stage and especially enjoyed spending time with some friends I haven’t seen in a while. As I had a week to reflect about that weekend I realize that I should be very proud of my accomplishment of 7th place. Now I would be telling a lie if I didn’t say that I had some disappointment about missing out of the top 6, but it was a competitive show and that is the breaks. I don’t look at the my Arnold placing as a failure, I look at it is a another wonderful experience that will make me work harder to get better. When things didn’t work out according to my plan, Mom always reminds me that it wasn’t in God’s plan, so with that said it is time to move on to the next venture.

I was going to take a break until later this summer, however, since I am still in shape and feeling very competitive, I have decided to compete in St. Louis. My expectation is to come in tighter and work on my stage presence more. I enjoyed a couple of cheat meals in Columbus after the show, however, I did cardio and drank a lot of water to ensure I would not get bloated from the goodies. I kicked my diet into full swing when I returned home on Sunday, so I am feeling good and ready to rock and roll.

See you in the St. Louis!!

Teresa N. Anthony

Follow Teresa on twitter @FitTeresaNicole.

G’s Tip of the Week – Plank Exercises

IFBB Figure Champion, Gina Aliotti has a tip of the week reminding everyone the importance of doing core exercises. This round she provides some helpful tips on “the plank” exercise.

As you are looking to streamline and tone your midsection?

Of course you are, Spring is here and summer are right around the corner! Along with proper cardio and nutrition, don’t forget about proper core exercises. Try good ‘ol Planks to target your abdominasl, glutes and shoulders, while building essential core stability. This exercise may seem simple but be sure you are doing it with proper form to get the most our of your hold.

• Start by lying face down and flat on the floor, get into the top of a push up position but holding yourself up with your forearms.
• Engage your abs by drawing your belly button in and squeeze your glutes during the entire exercise.
• Hold yourself at the top only as long as you can hold good form. Be sure not to arch your lower back or round your shoulders.
•  Start with a few seconds and then work your way up to 1-3 minute holds.

Switch up your typical abdominal crunches with plank holds and feel the burn!

Have a great day!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant


G’S Tip of The Week: Cider

Gina Aliotti suggests using Apple Cider Vinegar. Check out why.



Opt for Apple Cider Vinegar as your Vinegar of choice! Known as the mother of all vinegars and with so many beneficial health properties, you can’t go wrong. To name a few, apple cider vinegar is loaded with potassium, enzymes, good bacteria, lowers blood sugar levels, balances your ph levels and speeds up metabolism, helping you burn unwanted fat! Use apple cider vinegar in your daily nutritional program by adding it to salads or even placing a tablespoon or two in your water with a touch of lemon.

G’s favorite Apple Cider Water
– Water
– 1-2 tablespoons apple cider vinegar
– Juice of 1 whole lemon
– 1-2 packets stevia

Sip on this throughout the day and reap all the benefits!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant

Gina’s Tip of the Week – Try Seaweed Snacks

Gina Aliotti urges people to ditch the chips and go for roasted seaweed. Say whaaaaat? yup.

On the road or maybe just looking for that perfect snack food? When you get the munchies or crave something salty and crunchy (we all do), don’t even think about going for those triangles of death ie. chips, consider trying Seaweed snacks. Now offered at Trader Joes and several local grocery stores, these pre-cut seaweed squares are perfect to satisfy that craving without all the fat and calories. I have always been a Nori (seaweed) lover, making my famous cabbage wraps, as seen in my DVD, but now they offer the prepackaged snack versions that are great for on the go!! With 60 calories, 4 grams of fat and the added bonus of vitamin C, A and iron, it is a perfect healthy $0.99 snack! If you’ve never tried roasted seaweed, give it a try. Dieting or not, it is worth the minuscule calories while satisfying that craving!!!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant

Gina’s “G-Tip” of the Week: Oatmeal Prep

I caught up with Gina over the weekend at the LA Fit Expo where she was in attendance for the NPC Ironman Naturally. Gina’s client ended up winning the overall figure title. Nice work both of you! Gina tells me she focusing on her online business and personal training. When asked if she would return to the stage this year she didn’t say no but didn’t say yes. My guess is we will not see Gina on the stage in 2011. I asked her if she was retired and she said, “No, I’m definitely not retired just focusing on life away from the stage right now.”

Check out her G-Tip of the Week.

Oatmeal, oh yes a main staple in our healthy diets! A great source of many vitamins and nutrients, lowers cholesterol, high in fiber, and just all around delicious! How do you prepare your oats? If you can’t get enough oatmeal, double your serving without doubling your calories by adding 2-3x the amount of water and slow cooking your oats. By simply adding more water and cooking your oats in a crock-pot or over stove top, on low, for a long period of time, you will get 2-3 times the volume without any added calories! Prep your oatmeal the night before and you will be thanking yourself the next day!

Check out more on Gina and get some healthy tips on web site GinaAliotti.net. Tell her you saw her Blog on Hardbody.

Gina Aliotti’s Italian Insights – Chapter Four

Gina’s back with another Top 10 Italian Insights. The IFBB Figure Pro visited Italy and compiled a few lists. Check out her fourth chapter of Gina’s Italian Insights.

G’s Top 10 Italian Insights Part 4

1. Meals last at least 2 hours long!
2. The only salad dressing is Oil and Vinegar and most likely salt! Other salad dressings are not offered.
3. Italians don’t wear deodorant!
4. Gelaterias are like Starbucks in the U.S.
5. If you want to turn on your air conditioning in your hotel you must call the front desk and ask them to turn it on for you!
6. It is way to easy to spend a disgusting amount of money in Italy since the dollar is weaker than the Euro.
7. Don’t order a Bloody Mary expecting the same type of Bloody Mary you get in the States! They are NOT the same and I don’t recommend them!
8. Walking in Italy is their only form of exercise!
9. Never pack any valuables in your checked luggage because you can’t trust anyone these days and will come home with items missing!!
10. Don’t touch fruit or veggies unless you are planning on purchasing them!

Check out more on Gina and get some healthy tips on web site GinaAliotti.net. Tell her you saw her Blog on Hardbody.

Gina’s Italian Insights Part III

Gina’s back with another Top 10 Italian Insights. The IFBB Figure Pro recently visited Italy and compiled a few lists we’ll be sharing over the next few weeks. Check out the third installment of Gina’s Italian Insights.

G’s Top 10 Italian Insights Part 3

1. You have to pay for water at restaurants (acqua minerale/frizzante or aqua naturale) but you can fill up on free water from the water flowing randomly in fountains throughout the city!
2. There is history behind every building, church, street sign, walkway, hotel, and it is never ending!
3. Italian men do not think twice about riding on a scooter together and sitting close!
4. Italian house wine is just as good if not better than expensive bottles!
5. There are a million different ways to say Hello in Italian (Ciao, Pronto, Salve, and so many more…)
6. No matter what you say or how you say anything in Italian, even if you are fluent, YOU ARE WRONG!
7. There is no such thing as Fettuccini Alfredo in Italy!
8. They don’t serve spoons with their pasta like they do in the states.
9. You don’t order appetizers and then your meal later, you order every entrée you are going to have for the meal all at once, except for dessert! If you as them to serve your appetizers first and then take your order they look at you like you are crazy!
10. Pasta or Pizza is just a first course not considered your meal!

Check out more on Gina and get some healthy tips on web site GinaAliotti.net. Tell her you saw her Blog on Hardbody.

Gina Aliotti’s Top 10 Italian Insights Part 2

Gina’s back with another Top 10 Italian Insights. The IFBB Figure Pro recently visited Italy and compiled a few lists we’ll be sharing over the next few weeks.

As a side note, there has been some chatter about Gina returning to the stage in the new “Women’s Physique” division. You can put those rumors to bed, G tells me she has no desire to put on more muscle and has been focused on more cardio and “downsizing” from her early Figure days. We’ll have to wait and see if she returns to the competitive stage in 2011.

G’s Top 10 Italian Insights Part 2

1. Italians serve wine with every meal and look at you funny if you order just water!
2. Energy is expensive in Italy and they actually get it from France. You often have to pay an extra fee on top of your hotel room rate!
3. Most restaurants have a “cover fee” just for eating there! Yes, just like a club here in the US but a restaurant!!
4. Our blow dryers do not work in Italy! They require too much energy and you will blow the fuse!
5. You better learn to drive a scooter because scooters are the “thing to have” in Europe!
6. When ordering a pizza, any toppings you think you are getting, think again… Italians skimp on pizza toppings!
7. Garlic is hard to come by! Believe it or not, there was not much garlic and Americans use way more than the Italians!
8. Everyone Smokes!!!
9. Italians Hang Dry their clothes, back to the issue of expensive energy!
10. The tomatoes and the mozzarella cheese are incredibly fresh and probably the best I have ever had!

No, Gina didn’t pick up smoking during her trip. You can pick up healthy tips and more on her web site GinaAliotti.net. Tell her you saw her Blog on Hardbody.

Gina Aliotti’s Top 10 Italian Insights

Gina Aliotti recently visited Italy and while traveling G compiled a list of things she observed. Check out the first in the series of Italian Insights.

Gina’s Top Things learned in Italy.

1. Never throw your train ticket away until you get back to your hotel room! You often need your ticket to get you out of the train station or else you pay a fine!!
2. Soccer is their life!
3. Grilled Veggies = Soaked in Olive Oil
4. The Mediterranean Sea is SO salty
5. You must request an Americano without Milk otherwise an Americano is closer to a latte!
6. There is NO such thing as a Venti Coffee/Americano, you may as well ask for a coffee in a shot glass!
7. Italians don’t want you to try to speak their language and will tell you “English Please”!
8. Don’t over drink water because bathrooms are hard to come by and when you do you better have Euros on you because you often must pay to use the toilet!
9. Italians eat dinner super late!! 8:00 is typical and that is even early!
10. There is no such thing as lanes or a speed limit!

Check back for more Italian Insights next week. Check out Gina’s web site for healthy tips and more.

G’s Tip of the Week: Time to Shine!

IFBB Figure Pro Gina Aliotti shares a great reminder for those of you competing not only this weekend but also in future shows.

Time to shine! The NPC Nationals are here again! Leads me towards a more competitive tip of the week. Remember, the stage is the icing on the cake and it was the journey to the stage that makes you a winner! Do not compare yourself to anyone else! We all have our own journeys, accomplishments and personal goals. Remember that this is a competition against nobody but yourself! If you know you did everything in your power to bring the best package you possibly could, that is what matters! Be in the moment, have fun and just do your thing!!

Best of luck to all the NPC Nationals’ competitors! I wish you all the best!!!

Gina Aliotti

G’s Tip of the Week – Core Travel Foods

IFBB Figure Pro Gina Aliotti is jet-setting for the new few weeks and she has a helpful tip on what to pack when traveling. Here’s a look at what G’s packing with her.

Lots of travel is underway over the next few weeks… Don’t forget your staples! Headed out of the country myself and not even International travel is going to stop me from being well prepared. A different country doesn’t mean a different mindset! No matter where you are traveling, always bring your essential core foods: oats, protein powders, almonds, healthy bars, homemade protein pancakes, favorite sweetener (Stevia) and some veggies to munch on! With your staples you well prepared to take on your travels!!

Have a great week!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant

G’s Tip of the Week – Natural Nuts

This week Gina has a tip related to every (well most) competitor’s favorite “approved” food… Peanut Butter.

Are you a nut butter lover… aren’t we all!!?? Choosing between almond butter and peanut butter, opt for the almond butter as it is alkaline and has six times the calcium, three times the amount of Vitamin E and twice the iron of peanut butter. Regardless of which you eat, always be sure to always by the Natural version which should contain nothing but ground up nuts and often salt.

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant

On a side note. I agree with Gina on the natural nuts. My favorite all natural brand is Justin’s Nut Butter out of Boulder, Colorado. They have super convienent travel packs that work great for competitors and they won’t be taken away from you while traveling.

Erin Stern’s Road to The Figure Olympia – Hair on A Stick

IFBB Figure Pro Erin Stern checked in over the Labor Day Weekend and shares a sample of what her day looks like. She’s out to avoid looking like hair on a stick. SAY WHAT? Check it out. Erin shares a valuable reminder… do what works for you!

Hair on a stick.

Ok… glittery, tanned hair on a stick. When I looked over pictures from last year’s Olympia, that’s how I looked. It wasn’t the fact that I had done a few shows leading up the O, it was that I had turned myself into the human equivalent of a gerbil in an exercise wheel – cardio, cardio, cardio! It’s about 2.5 weeks until show time and I keep pictures out from last year’s Olympia to remind of how I don’t want to look. I threw away my “skinny jeans” because they are tight on my quads…and we girls equate tight clothes with being overweight…so, buh bye!

Last year I walked on the treadmill 4-6 days per week, for up to an hour. This year I walk outside a lot and sprint at the track twice a week. I also cut out power-lifting last year and I incorporated more circuits. I had watched training videos and thought that since circuits worked for some competitors, that I should be doing them too. (Hmmm…same with cardio)! Now, I’m training heavy and powe-rlifting 1-2 times per week. I’ve found that my strength is remaining fairly constant, though I’m getting leaner! I haven’t cut carbs yet, though I am eating very clean. I know that by running a caloric deficit, I can keep lifting heavy…I won’t be able to add mass.

A sample schedule on any given day:
6:30 am – up for cardio
8:00 am – ½ cup old-fashioned oats with 5 egg whites
11:00 am – 4 oz of bison, ½ cup of quinoa and as much leafy spinach as I feel like stuffing in my face
2:00 pm – Tuna with fat-free mayo, calabaza squash and misc sliced veggies (tomato, celery, mushrooms)
5:00 pm – Greek yogurt w/a ½ scoop of protein powder and 3 rice cakes
6:00 pm – Weight Train
7:30 pm – A Protein shake and a few slices of watermelon
8:00 pm – 5 egg whites with as much broccoli as I can fit into the skillet
10:00 pm-ish – Bed

If I get hungry between meals or before cardio, I’ll take a ½ scoop of protein powder. I also carry my water jug around, staying hydrated helps! This year I’m weighing my proteins and carbs. I was underestimating proteins last year. Veggies, for the most part, are free. There’s a limit to how much spinach one can stuff down…hopefully.

Well, here’s to another week of training hard!!

G’s Tip of the Week: Quench Your Thirst

IFBB Figure Pro Gina Aliotti has a helpful tip to keep in mind. I’ve heard a few people put cucumber in their water. Any Hardbody peeps like that?


We so often confuse thirst with hunger. Rather than turning to food, if it is not your meal time, opt for water and see if dehydration was the issue. Give yourself at least 15 minutes, after you hydrate, and if you are still hungry, then go for one of your clean healthy snack options. If you need a little extra flavor in your water, simply drop a few slices of cucumber, apple, lemon or even a handful of frozen berries to your water, for that little bit of extra flavor! 🙂 Dehydration could be what is making you hungry. Drink before you eat and see how you feel.

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant

Erin Stern’s Road to The Figure Olympia Part II

IFBB Figure Pro Erin Stern is headed to her second Olympia in less than four weeks. Check out what the Sternster is up to…


There may be hundreds of ways to prep for a show – I have always relied on progress pictures and yes, the dreaded scale. Weekly pictures don’t lie, and the scale is fine for me. I now know right about where I need to be as the days get closer to show time. Many girls rely on body fat testing. I haven’t been pinched, submerged, or electrically impeded (if that’s even a word) since my college days. Yet, each day in the gym I walk past the “Bod Pod,” a machine that boasts a 99% accuracy rate in measuring body fat. Curiosity gets the best of me, and I make an appointment. As I sit in the pod, I’m pretty stoked that I’m not being pinched or having to hold my breath. After a few minutes the test is complete. I’m guessing I’m somewhere in the 12% range…no…the monitor reads “15.8%!” I’m silently panicking as the guy performing the test is telling me about the mathematical formulas involved in calculating the results. Then he blurts out, “your boobs are throwing the results off. They take up space, and the Bod Pod assumes they’re made up of fat, and it could throw the results off by 3%.” He assures me that the machine is still 99% accurate though.

The pre-contest brain is funny – little issues become a huge deal and elementary concepts can take a while to register. A little later in the morning, I realized that how I will look on stage will not be based upon a computer’s mathematical formula. Whatever method you use for prep, it’s probably a good idea to stay with it through show time… especially if it has worked for you in the past! I can’t wait to set up the self-timer on my camera on Friday!! Maybe I’ll hop back in the pod after the show.

Check out more on ErinStern.com.

G’s Tip of the Week – What the Bloat?

IFBB Figure Pro Gina Aliotti tackles the bloat.


Trying to figure out the reason for your constant bloat… What is going on?? With all the fibrous foods and high protein intakes, this is a common issue. You’ve tried everything from taking digestive enzymes, minimizing protein shakes, upping your water, changing your sources of nutrients, etc.  but nothing is working….!? Why don’t you slow down and chew?! Always being on the go can cause you to eat your foods too fast. Remember to enjoy your meals and slow down so your body can properly breakdown your food. Remember, food digestion all begins with in your mouth with the enzyme Amalyse. For better absorption and to reduce constant bloating, slow down and chew.

Gina Aliotti
Nutrition, Fitness & Lifestyle Consultant

Erin Stern’s Road to The Figure Olympia

Top IFBB Figure Pro Erin Stern is back and she’s giving you an exclusive look at her return to the Olympia stage. Erin is making a run at the Figure crown and has positioned herself as one of the favorites heading into the big dance.


Contest prep is never the same from show to show. The body changes, we add more muscle, get a little older, have more/less stress, or change gyms! I started my “diet” last week… this will be my first prep in my new hometown of Tampa, Florida. Everything is great except for the EZ-Bake oven in my apartment, which makes cooking in bulk a near impossible feat. The first time I placed a pan of chicken in the oven, the oven door wouldn’t shut. Then, with a pan that fit, it took an hour to cook. So, I’m learning to love boiled chicken! I’m eating six clean meals a day and increasing the volume and intensity of my workouts. I’m lifting six days a week – with legs twice in the rotation – a heavy day with powerlifting and a functional day with more traditional bodybuilding exercises. I’ve been meeting people  for “track practice” twice a week, with a high intensity day and a sprint endurance day. It has been great because I still get the jitters (or a nervous tummy-ache) when I know the practice will be a hard one… just like I used to feel in college!!!

Physical training is going really well, I’m taking progress pictures every week and comparing shots side by side on my computer. It’s great to see the subtle changes in the pictures! For the mental preparation, I revisit “Egylo,” my alter-ego stage persona from the last few shows. Egylo isn’t me, and I’m terrible at pretending/acting… my true emotions show on my face every time (see “terror” on my face at Arnold Classic ’09, “joy” at Arnold ‘10). I really enjoy going up on stage, I just get nervous!

My goal for this show is to just be me… I can walk in heels, pose, and smile like I’m having fun…because I will be! I don’t need to hide behind a persona or squeeze into a character who just doesn’t fit me! I’m also learning that being “polished” for the stage doesn’t require a bump-it and teezed-up beehive hairdo… goodbye Aqua Net!

More to come on my Road to the O.


G’s Tip of The Week: Microwave Your Eggs

Gina Aliotti’s Tip of the Week includes nuke’n your eggs. Keep an eye on them so they don’t explode in the wave.


In a hurry and don’t have time to pan fry your eggs? Did you know that you can simply use a microwave safe bowl or mug and toss them in the microwave!? Don’t forget your non-stick spray and your favorite spices and it is as easy as pressing “start”.

Tip: Timing is everything. On your first attempt, be sure to watch closely and stop the microwave just as your eggs start to rise. You may need to stop, stir, and continue cooking for a few seconds. Doesn’t get much easier than that!! No excuses!

Gina Aliotti-Silva
Nutrition, Fitness & Lifestyle Consultant

G’s Tip of The Week – Salad Dressing

Gina Aliotti shares a tip regarding dressing up your salad.


Salad dressing can easily significantly increase the calories and fats of your “healthy salad”. Be sure to always ask for your dressing on the side. Lightly drizzle dressing over your salad or dip each bite gently into the dressing. For store bought versions, simply dilute the dressing with 1/2 part water to dressing. You can then add a bit more dressing without all the calories and fat!

Recipe of the day: G’s Light Tomato Vinaigrette
• 1 cup Cup Fresh Tomatoes
• 1/4 Cup EVOO
• 1 tbsp fresh garlic
• 2 tbsp fresh basil
• 1/4 cup water
• 1 tsp black pepper
• 3 Tbsp. balsamic vinegar.

Blend & Enjoy!

Gina Aliotti-Silva

G’s Tip of The Week – Make Your Hours Count

Gina Aliotti reminds us that you don’t need to spend hours in the gym to get a good workout.


Time is of the essence! For better use of your time and to build consistency, Use Shorter and more intense Workouts for long term success!

You may think you need to spend countless hours in the gym to get a good workout and most of all see results! This couldn’t be farthest from the truth! If you are pressed for time or feel like you don’t have enough hours in the day, try speeding up your workouts, combining cardio and strength training in a solid higher intensity 20-30 minute circuit! Not only will you see results quick but you have a better chance of building consistency, for long term success! Of course, we all have our personal goals but for maintenance, circuit training is the way to go! Something is always better than nothing and remember less is often so much more! Get in, go strong, pick up your intensity, get it done and get out…

“Don’t count the hours that you don’t have, rather take the hours you do have and make them count!” ~Gina Aliotti-Silva

Gina Aliotti-Silva

G’s Tip of the Week – Tackle Fear

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

Gina Aliotti skydiving.

G’s Tip of the Week: Remember Your Sunscreen

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

G’s Tip of the Week – Are You A Gumaholic?


“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

Stay on Track with Erin Stern

With the transition from treadmill to track, the warm up and drills can almost be a workout by itself if done properly!  Let’s look closer at why it’s necessary to warm up: to increase body temperature, increase muscle elasticity, start the metabolic processes involved with exercise, and to prevent injury.  Just like you wouldn’t walk out of the locker room at the gym and squat 200 lbs, you don’t want to show up at the track and just start sprinting.

Start with a light 800 meter (twice around the track) jog.

Then mark out 20 meters, or about 65’ on the track or on the field for sprint drills. You can use just about anything to mark off distance – a water bottle, keys, etc.  The focus of these exercises is to take short, very quick steps, but cover very little ground while doing them. Each drill is executed for 20 meters, with a stride/brisk jog out of the drill for about 20 meters.  After the stride, walk back to the starting point.

Here are a few drills that I like:
• Butt kicks
• Hi-knees
• Backward run
• Straight-leg short/shuffle
• Rhythm
• B-Skips
• A-Skips

It will take some time to get used to the warm ups, drills, and workouts.  Don’t feel bad if you’re tired after trying these!!  If you’re still looking to get volume after drills, I recommend running 10 diagonals on the soccer/football field.  You’ll just start at one corner of the field and stride to the diagonal corner, walking the short side of the field for recovery.

Happy sprinting!

Erin Stern

Visit www.ErinStern.com for info.

Gina’s Bum Squeeze


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

Erin Stern’s Sprintroduction School

One of the top IFBB Figure Pros, Erin Stern is serving up a healthy dish with her “Sprintroduction”.  Check out these great tips!


Figure falls under the realm of bodybuilding, but many girls now realize that we don’t have to train like bodybuilders to get great results.  This means we can stay leaner year-round.  We also don’t have to spend hours on the treadmill trying to get to contest shape and weight.  It just takes a couple of sprint workouts per week.  However, girls hit the pavement…or the treadmill expecting results, and just end up with shin splints and/or a pair of worn out sneakers.  In the next few paragraphs we’ll go over how to successfully get started with sprinting.

Get off the treadmill.  Now that you’re off the treadmill, get off the pavement.  Nothing puts more wear and tear on joints, ligaments, and tendons than asphalt.  “Where should I sprint?” you ask.  Find a soccer field, a rubberized track, or any flat, grassy surface.  Google maps is a great tool for finding a place to run, and you can also take an afternoon to scout for a location.  Your bones will thank you! Get a good pair of running shoes and socks. Test them out in the store…don’t be shy!

For the workouts, eat a healthy meal about an hour before you run.  It doesn’t have to be a big meal -  20g of carbs and 20g of protein. You don’t want to run without fueling your body.  Also, have a whey protein shake and some simple carbs for immediately after your workout.  (And don’t forget your water).

Spend 5-10 minutes warming up – jog lightly, do some drills, and some 50-80 meter accelerations (which is about half to ¾ of a football field).  Your first few weeks outside should be geared more towards getting accustomed to sprinting and conditioning your body.  A great starter workout on the track or on the soccer/footbal field is to run 8×100 meters.  On the track, you’ll run the straight-a-way, and walk the curve for the recovery.  On the field, you’ll run the long sides of the field, and walk the short sides.  Your first time out, you may only run at 60-70% maximum speed, which is fine.  Work toward increasing the intensity as your body gets accustomed to the workouts.  Always finish with a light jog or walk, and remember to stretch.

You’ll find that the workouts go by very quickly – you can warm up, sprint, and cool down in less time than you’d spend toiling away on the treadmill.  You’re going to burn more calories throughout the day and enjoy a leaner, more balanced physique.  Happy sprinting, figure athletes!!

Disclaimer: Reader discretion advised, please consult your physician before beginning any exercise or diet program.