Corset Abs Program

Entrenamiento #1

Menu para Curvar:

Dia 1-5, 8-12, 15-19

Desayuno:  8am

-1 Taza de Avena

-2 Huevos y 3 claras de Huevo con Aguacate o 1/4 taza de queso mozzarella

-1 taza de fresas

Bocadillo:  11am

-1 Manzana con 1 cucharada de (manteca de cacahuete or Almendra) Peanut butter o Almond butter

-1 Taza de Yogur Grecia

Almerzo:  1pm

-2 Broccolli o Espinacas

-Pollo o Pescado

-Cous Cous o arroz Integral

-10-14 almendras

Bocadillo:  4pm

-1 taza de Atun con sal y pimienta

-1 Tomate con aceite de oliva

Cena:  7pm

-Pollo, Pescado, o Pavo

-Asparagus, broccolli o Judias Verdes cocinado en aceite de oliva

Dia 6-7,  13,14,  20,21

Dias 6, 13, 20

Solo vegetales y fruta todo el dia

Dias 7, 14, 21

Solo Proteinas todo el dia

(Para ejemplos sigan Instagram@curvygirls_fitness

Espero que les traiga mucho exito!

Besos, Gia  

Go Healthy This Summer Vacation: Tips to Stay Fit

Whenever my family goes on vacation, there’s always a lot of temptation. Whether it’s the fast food or just room service, you never can tell where you’ll pack on the extra calories. While I love lounging by the pool, there’s nothing better than planning exercise and cardio adventures with the family because it’s a natural way to stay fit even when you’re getting away from the routine. These are my tips to help you and your families stay healthy even when indulging in the finer things in life.

That Rich Buffet Food

There’s nothing better than a great lunch buffet when you’re on vacation. It’s a ton of food for a relatively cheap price, and if you stop by one of the world famous buffets on your road trip, you’re likely to indulge in at least one thing that you don’t usually get to eat. I try not to tell myself no during these occasions, but I also want to eat healthy when indulging. I typically take a full plate the first go and avoid the second go around. Then I follow up the next day with lighter meals that are mostly vegetables. This helps keep my diet balanced even when I eat a lot.

Drink Water to Stay Full and Hydrated

Having a case of water in the car when you’re going on a road trip is a blessing. You have to keep yourself and everyone else hydrated, and sugary soft drinks just won’t cut it. I find that it’s cheap to buy a pack of water before road trips and if I can’t do so beforehand, I always get a pack at a grocery store once I reach my destination.

Pick Healthy Hotels

There are a number of hotels out there doing something for families and travelers by offering organic, healthy snacks and meals. You can also find hotels that have fitness centers across the country. These are the best places to stay because you can always go for a run or lift weights while waiting out the rain. This was a factor for my family and I for our upcoming trip to Orlando. However, with so many hotels in Orlando, it can be difficult to pin point the right hotel for you. Sites like Gogobot make it easier to find the perfect hotel for you and your family.

Get Active with Games

You know your kids love to make up games, so why not try to create an active game that will burn off some calories while not being directly called “exercise?” You can have a dance off in the hotel room or plan a scavenger hunt at the pool.

These are just little things that you can do for yourself and your family to stay fit that I have found helps me.

Article written in collaboration with @KendraThornton ~ Follow her on Twitter for more tips! 

7 Things the Wealthy and Healthy do Everyday!

img_5114.jpgWe can agree choices cause results. You reap what you sow. Bible-believing Christians believe in sowing and reaping—what the world calls cause and effect.

Financial planner and author Tom Corley spent five years observing more than 350 “rich” and “poor” people, how they live, work and even sleep. He captured them all in his book, “Rich Habits: The Daily Success Habits of Wealthy Individuals.” (He defined “wealthy” as earning at least $160,000 annually and holding at least $3.2 million in assets. “Poor” was income under $30,000 a year and less than $5,000 in assets.)

1.) 70% of wealthy eat less than 300 junk food calories per day. 97% of poor people eat more than 300 junk food calories per day and

2.) 76% of wealthy exercise aerobically four days a week, 23% of poor do this.

This means the majority of wealthy people eat almost no junk food everyday and almost ALL poor people eat more than 300 calories of junk food per day. Healthy eating and exercise would give you more energy and less sick days to work harder and we all know the wealthy and healthy work really hard.

This last decade as a trainer I have learned that the only way a person can change their health habits and behaviors is by choosing better thoughts to focus on. So if you want to change your thoughts, change what information you are allowing into your brain. Countless hours of Internet, Facebook, and TV contributes to obesity and poverty one way or another. In addition, during my decade observing unhealthy people, these were other habits in his book that the healthy and wealthy had in common.

3.) 80% of wealthy are focused on accomplishing some single goal. Only 12% of the poor    do this.

4.) 81% of wealthy maintain a to-do list vs. 19% of poor.

5.) 67% of wealthy watch one hour or less of TV every day vs. 23% of poor

6.) 6% of wealthy watch reality TV vs. 78% of poor

7.) 86% of wealthy love to read vs. 26% of poor.

So be like the wealthy and make daily goals of eating healthy and exercise, limit your computer time and read more books because its not only going to make you more fit but will build good habits for more wealth. Hopefully this helps make your resolutions more attainable and gives guidance on how to achieve health and wealth 2014. It’s never too late to live better!

Love, Gia

Drawbacks of drinking too much alcohol: Live to live YOUNG, not die young!

1236286_10153157221815043_738685543_nAccording to the National Academy of Sports Medicine (NASM) “Alcohol interferes with lactic acid breakdown in muscles. So drinking too much may boost soreness, fatigue, and injury risk.”

Drinking too much alcohol places your immune system on overdrive since it works harder to repair muscle fibers longer and that can cause fatigue to your whole body putting you at higher risk of injury and/or sickness.

Many people can argue this but alcohol for a FACT will catch up to you if you abuse it for a long period of time in many ways like weight gain, excess belly fat, aging/wrinkles, bags under the eyes, frequent injuries and longer recovery time from injuries, high blood pressure, and other liver related problems; however, it also interferes with muscle development and strength because they don’t recover properly and since your immune system is working so hard the body begins to fatigue and burn out.  This does not mean a little red wine is bad, in fact it offers powerful antioxidants but beyond 5 ounces, drawbacks start to outweigh the benefits.

With the holiday season already here remember drink moderately because your body performs better when you do and it allows your brain to function properly to make healthier choices.  Being fit is not just about looking good or being the best athlete, it also plays a huge function in our decision-making. Eating healthy and working out gives our body the right hormonal balance to make better decisions in our life because we feel better! And when we feel good, it is easier to make better decisions.  Love yourself by loving the home your soul resides in because you only get ONE body and only one shot with your body in life, how will you choose to live? Are you living to die young?

Dieta Para Engordar Piernas Y Gluteos!

IMG_6152Para aumentar y engordar piernas y gluteos tienen que comer cada 2-3 horas. La comida que comen es 80% de todo el trabajo. Aqui esta un dia para que tengan un ejemplo. Esto va junto con mi programa de “Engordar Y Desarrollar Piernas Y Gluteos en 60 Dias en mi canal de Youtube (  Es muy importante que coman a la misma hora todos los dias. Buena suerte!

Desayuno:  8am

-1 Taza de Avena

-2 Huevos y 3 claras de Huevo con 1/4 taza de queso mozzarella

-1 manzana

Bocadillo:  11am

-3oz tuna

-1 pan de trigo

Almerzo:  1pm

-2 tazas de Vegetales de maiz, guisantes, y zanahorias

-6 oz. Pollo o Pescado

-2 tazas de Brocoli

-10-14 almendras

Bocadillo:  4pm

-1 taza de Cottage queso

-1 naranja

Cena:  7pm

4 oz. Camote

6 oz. Pollo, Pescado, o Pavo

-Ensalada con tomate y pepino

-1 cucharada de acete de olivo en tu ensalada con poca vinagre



Engordar Piernas, Pompis y Tonificarlos!” En tan solo unas semanas!

_DSC0420Al Fin!!! Acabo de lanzar un producto en ESPANOL para todos mis clientes y amigas en Mexico y Sur America.
**“Como Engordar Unos Kilos – Engordar Piernas, Pompis y Tonificarlos!” En tan solo unas semanas!

–Voy entregar un regalo a cambio de un “LIKE” o “Twitt”. Voy a seleccionar de los primeros 100 personas que “share/Like/Tweet mi programa en su pagina personal.

No pierdas estas oportunidad!

Actuar Pronto…

Haz clic aquí para conocer todos los detalles – Entrenamiento Engordando Unos Kilos

Tu Amiga, Gia Fey

Healthy Eating: The Secret to Making Healthy Choices!

IMG_7022“A Failure to Plan is a Plan to Fail.” Prepare your food in advance! To make sure time is not an excuse to eat unhealthy food I always cook my food in advance so my protein is always ready to go and I love all the options Fresh and Easy has. They make it easy to eat fresh on the run during the week when busy schedules can throw you off by skipping meals or having to eat something bad because it’s the only thing available when you’re hungry.

 I also love their ready-to-go meals for last minute snacks that way I always have healthy options to choose from. Preparing your meals in advance prevents falling off the wagon and allows you to practice discipline and time management; which are great qualities to build and develop. Remember health and fitness are habits people develop and in order to create healthy habits you should create a process that makes things easier. Convenience is key so don’t make fast food convenient. In addition, if you are still confused about how much to eat I can help you with some nutrition counseling sessions. 

 Set yourself up for success not failure. Pack your food and make it ahead of time to avoid making unhealthy choices because of convenience. Make the healthy choice convenient and it will become a habit! And keep the unhealthy choices out of sight so they stay out of mind!

 Hope this helps! For more on great Fresh and Easy meals go to: