Healthy Recipe- Light Shrimp Florentine

A healthy way to eat an Italian favorite- only 210 calories!

Ingredients: 

1 tbsp chopped onion

1 tbsp lemon juice

1 chopped garlic clove

1 cup of raw spinach

1 cup spaghetti squash cooked

1 sliced roma tomato (cut into 4 wedges)

20 medium peeled shrimp

1/2 cup low sodium vegetable broth

Directions: 

To prepare squash: Cut raw squash in half, scoop out seeds, lay flat in medium microwavable dish. Add 1/4 inch of water. Cover with plastic wrap. Microwave on high for 15-17 minutes. 

Prepare shrimp: Heat 1/2 of the broth (1/4 cup) in skillet. Saute shrimp. Remove shrimp from skillet. Add the remaining broth to the skillet. Add chopped garlic and onion. Saute for 1-2 minutes. Add shrimp back to the skillet, add sliced tomatoes, spinach. Saute for an additional 2 minutes. Reduce heat, add lemon juice. Stir contents. 

Prepare 1 cup of spaghetti squash on plate. Top with shrimp and vegetables. Add a dash of black pepper and sea salt to taste. 

Makes 1 serving

Nutrition Information per Serving:

Calories: 210.74

Fat: 2.86 g

Carb: 20.25 g

Protein: 27.73 g

Moving Meditation- Breaking Routine

It's the third day of fall and already the weather change is taking it's toll on my body. I rarely get sick, but there's something about the transition from summer humidity and steaming temperatures to brisk fall mornings and chilly nights that brings fatigue, a scratchy throat, and headaches. I assume my susceptibility is due to multiple factors mainly the fact that I've been pushing myself extra hard in my training lately, doubling volume on some days, not to mention a few late nights. 

I felt my worst on Wednesday, but after training my morning clients I began to feel better. I told myself I'll take it easy and just do steady state cardio...for an hour. The intensity must have been manageable, because on Thursday I felt excellent and resumed my normal schedule, Friday was even better, but immediately after an intense lower body circuit I began to feel the fatigue and nauseaousness setting in. Now, even a cough was developing. 

I'm spending the weekend at the beach. I told myself I get more rest here. I woke up this morning later than usual, my body needed the rest. I desperately wanted to continue with my normal training routine despite feeling spacey and congested. I went out to the beach for an early morning run. As I walked towards the water I knew I didn't want to run. I tried to convince myself that I would feel much better afterwards. This is the routine I love to do when I'm at the beach. The sun was coming up and the sky was beautiful. I'm not here everyday so I must make the most of it. 

It was as if there was a debate going inside my head-to run or not to run? "It's the end of the week, this workout is part of my routine. I don't want to get thrown off schedule." I know this may seem extreme, but when habits are set, good or bad, they are hard to break.  

You read a lot about motivation, in fact I write about this topic all the time; it's my favorite. "Just do it." "You'll feel so much better afterwards." "It's not always going to be easy, but it will be worth it." Sometimes you just have to listen to your body. You're on the right track when your fitness level and goals are a priority, but sometimes you may need to take a break from your exercise routine for a day or even a week to avoid overtraining. Overtraining can leave you with the exact opposite results you're striving for. It's not an illness that you see a doctor about and there is no prescription to cure it. All you can do is rest.  

Be in tune to your body. It will let you know what it needs and what it doesn't. Your body gets stronger with recovery, don't be afraid to say no to a workout when you're feeling under the weather or stressed beyond belief. It doesn't make you less disciplined. It's not turning your back on your goals. It's being smart. My motto is train smarter not harder. Training smart is being intuitive and staying balanced. Push yourself hard in your workouts, but allow time for recovery, and don't forget to explore other activities in life that bring you joy. 

I guess my mind gave into my body's pleads. I couldn't even pick up the pace; I didn't even try.  As the ocean water spread out before me I simply dipped my toe, turned around, and walked up the dune. It was high tide anyways. Time for breakfast. 

Photo Shoot with Fit Treasures

July 30, 2010: Photo shoot at Dry Lake in Las Vegas with Danny Fittro and Fit Treasures Magazine. 

www.kellygonzalez.com

Slim Spaghetti

Skip the pasta and save calories without losing flavor

Ingredients:

1/2 lb extra lean ground turkey 

1 medium/large spaghetti squash

1 tbsp olive oil

1 cup low sodium vegetable broth

1/2 cup pomodoro pasta sauce

1/2 cup sliced mushrooms

1/2 cup chopped zucchini

1/4 cup chopped onions

1 chopped garlic clove

Preparation: 

Slice spaghetti sauce in half lengthwise. Place cut side down in a medium sized (9x11) microwave safe dish filled with about 1/2 inch of water. Cover dish with plastic wrap and heat on high in the microwave for 15-20 minutes. 

In a medium-large sized skilled heat 1 tbsp of olive oil. Add chopped garlic, chopped onion, and turkey. Cook turkey until done. Add chopped zucchini, mushrooms, broth, marinara sauce. Cover and cook on low heat for 10-15 minutes stirring occassionally. 

Place spaghetti squash on plate. With a slotted spoon add the meat sauce to one half of the sqaghetti squash. 

Makes 2 servings.  (1/2 of 1 large half of spaghetti squash and 1/2 meat sauce= 1 serving)

Nutrition facts per serving: 

274 calories

29.4 g protein

21 g carbohydrates

9 g fat

MMA themed photo shoot

www.kellygonzalez.com

Yesterday I had an awesome photo shoot with Jeffrey Fowler (www.sharperimagery.com) at a local boxing/cross-fit gym. Jeffrey is extremely creative and professional. Lagerie Nicole did my hair and make-up for this shoot. We have worked together on multiple occasions. Not only is Lala amazing at what she does, but she is also a pleasure to be around; full of positive energy. I'm fortunate to work with talented and passionate people on a daily basis. Photos will be up on my website soon!

IFBB Bikini Pro Athlete

Interview with Rebodybuilding.com

Check out my interview on rebodybuilding.com to learn more about my background and thoughts on the fitness industry and training. 

http://www.rebodybuilding.com/2010/09/11/interview-with-amazingsexy-ifbb-bikini-pro-kelly-gonzalez/

Kelly's Healthy Personal Pizza

Transforming a favorite "junk food dish" into a clean fat burning meal 

Ingredients:

1/2 cup rolled oats
1/2 tsp baking powder
2 raw egg whites
1/4 cup low-sodium marinara sauce
3 oz skinless boneless chicken
2 large broccoli spears
1  tbsp chopped red onion
1 oz low-fat shredded cheese


Preparation:


Mix first 3 ingredients together in a bowl

Spray non-stick cooking spray on small pan

Pour mixture into pan and cook for about 3 minutes on each side to form the crust

Bake pizza at 350 degrees for about 10-13 minutes

Post photo shoot I was craving pizza, but decided to make my own healthy version instead! 

Steak Stir-Fry

Ingredients:

1 tbsp olive oil
6-8 oz lean steak
1/2 cup low sodium vegetable broth
1 tsp crushed garlic
1 tbsp chopped red onion
1 cup chopped broccoli
1 cup sliced red bell pepper
1/2 cup raw mushrooms
1/2 cup Mung beans (bean sprouts)
1 celery stalk chopped
1/2 tbsp Lite Soy Sauce


Preparation:

1. Add olive oil to medium large skillet and heat on high. Add garlic and onion. Saute. Add thinly sliced steak, pan sear until done and set aside

2. In a separate skillet add vegetable broth and heat on high. Add broccoli, peppers, and celery. Cover and heat on medium to high heat for 2 minutes. Add mushrooms. Cover for an additional 2 minutes

3. Add steak, garlic, onions to vegetables. Stir in mung beans and add soy sauce

4. Serve over rice or alone


Nutrition facts: 

298 calories/serving
28 g protein
12 g carbs
15 g fat

Makes 2 servings

Moving Meditation- 5AM Comes Once A Day

Moving Meditation: thoughts and feelings as a result of exercise euphoria and meditative moments. Bliss. 

5AM Comes Once A Day

5AM may be an ungodly hour for most. For me, it's the exact opposite. It's an hour that I feel closest to God and most in touch with my body and inner beliefs. No, I don't get down on my knees and pray nor do I spend the early morning hours in a church confessing my sins. I exercise.

Exercising at this hour for me has a deep impact on my soul. It stirs up memories, feelings of euphoria, happy times, accomplishments, and the release of negativity and stress. I hear so many people complain about getting up to exercise in the morning before work. They have decided to make it a horrible experience before they've ever given themselves the opportunity to feel any different.

I honestly believe that every individual controls their thoughts. Everything in life is based on your perspective and past experiences. No one likes pain, no one likes to feel uncomfortable, awkward, insecure. So don't.

I can't say it enough. Find what makes you happy. No one in life is going to tell you what it is. It's up to you to find it. I believe it's one's purpose in life-creating your own happiness and maintaining it. Modern society has inflicted us with a lack of fitness; so yes it must be done on your time if you expect to have a quality life and health, but you can choose how you're going to do it.  I view exercise for general health simply like this: Get your heart rate up and keep it there for at least 20 minutes a day.  Now, fill in the blanks how that will be done. There's a lot of wiggle room here. Do what makes you happy. Exercise and fitness is my happiness. It has given me confidence, pleasure, goals, dreams, opportunities, and sincere inner joy in many different ways.

Getting off the exercise train for a moment- a word on happiness, something that always crosses my mind during my "moving meditation." I define true feelings of happiness and passion as a feeling that you could not live without. If anyone offered you millions of dollars for it you would never sell, if anyone tried to take it away you would hold on with a death grip and fight to the death. All because, no one can live without "their happiness."

I had a conversation with my Dad about the topic of happiness the other night.  I explained how I thought many people find themselves unhappy later in life, because they grow up doing everything that makes everyone else happy thinking it's their happiness when in fact they've never taken the time to learn what their true happiness is.

Growing up I often turned to my Dad to ask questions on deep matters such as this. I remember when I first dived fully into training mode when I was 21, and realized it was my happiness. I loved being in training. I loved living a healthy lifestyle before I even knew I was. I had so many dreams in college about writing articles for major health and fitness magazines, being a fitness "guru" if you will, writing books, seminars, videos, the works. I would wake up and get to work on all it everyday-making lists, planning how to take action, how to make it happen. The hard work of creating this dream, trying (and still trying) to make it all a reality, training everyday, competing, etc. all played into my ultimate happiness factor. There was one problem though, I didn't feel like a "normal 21 year old." I realized that I loved what I was doing more than staying out until 2 AM, having a long term boyfriend, many boyfriends, spring break flings, or even a crush for that matter.

I struggled with "is this happiness?" because it wasn't what everyone else was doing. Go to college, get a 9-5 job, get married, have kids, then what? Vacations to Disney World when I'm 40? Spend my life trying to make enough money so I can do the things I really want when I'm 65? No thanks. It may be right for some, but not for me. I decided a long time ago to take a different path.

Over the years I've come to realize that it doesn't matter what everyone else is doing. I guess that whole anti-peer pressure thing is true. College professors and philosophers preach it, "go off, live out your wildest dreams, go against the grain, dare to different." But who does it?

It's not easy and it never will be. In fact the struggle and hard work is what I believe really brings happiness. The journey is always better than the prize.

As a ran on the beach at 5AM this morning then sat in the sand watching the sun rise. All the beautiful shades of pink and orange danced on the horizon. Hints of morning light reflected on the calm ocean waters. Beads of salty sweat began to dry against my tanned skin and my heart rate began to slow down. I thanked God realizing in this moment I am happy. How lucky am I that 5AM comes everyday.

Recipe- Tuna Stuffed Bell Pepper

Ingredients: 

1 large red bell pepper
4 oz canned tuna in spring water- no salt added
1/2 cup of low-fat cottage cheese
1/2 cup of chopped broccoli
1/2 cup of chopped red onion
1/2 cup of chopped raw spinach
5 sliced cherry tomatoes

Preparation: 

Boil bell pepper in hot water for approximately 5 minutes

Mix remaining ingredients in a bowl (fold, don't mash)

Preheat oven to 350 degrees, place foil on a baking sheet and quickly spritz with nonstick cooking spray

Stuff contents into bell pepper and place on cooking sheet

Bake at 350 degrees for approximately 18-25 minutes


Nutrition:

275 calories
43 g protein
18 g carbohydrates
4 g fat

First show as a PRO

I'm getting the hang of this whole show circuit thing. It's standard procedure every time. Skin prep with Jan tana products so my color goes on even, pack extra sheets so I don't get charged by the hotel, bring all of my food aka lots of grilled chicken, rice cakes, yams, almonds, and natural peanut butter, have my "condition" checked and critiqued, and a whole lot of waiting around.

Yesterday was prejudging of the Europa Battle of Champions in Hartford, CT.  It was my first time stepping on to the stage as an IFBB Pro. I felt pretty confident since I had no real expectations other than to have fun and get the experience. (I'm the littlest one here!) It's nice walking out there with no pressure. I'm still on cloud nine after turning pro 2 weeks ago so being able to compete so soon is just icing on the cake. You only live once so do it all while you can, right?

Another hour then I'm off to get all dolled up all over again! It's a funny situation when you have to replicate the same look again the next day for finals. It's like ground hogs day. Finals start at 2:30 PM. Even though I know I'm not in the top 3 qualifying for the Olympia I must say that I feel like a winner regardless. Cheesy, huh? It's true though, I reached my goal of earning my IFBB Bikini Pro Card, I'm competing in my first show as a pro athlete, and I'm having a good time. I think it's easy to get so caught up in winning that we sometimes forget the real beauty of any sport- the journey to get to this pinnacle point. Tonight that's what I'm celebrating; being the best I can be. Many wonderful opportunities have come my way since embarking upon this goal. Not only did I achieve this goal, but I've been able to walk through the doors that are opening up for me. That's enough to make anyone feel like a winner. It's important to always be grateful for the journey towards a goal as much as the accomplishment itself.

People may think that other competitors are catty at these type of events, but honestly the other girls are very nice. I have yet to experience any of the stereotypical beauty pageant drama that goes on behind the scenes (supposedly.) All of the other competitors are beautiful and very deserving to be in this position. It's extremely comforting to know there are tons of other women who live such an extremely healthy lifestyle and have similar goals and aspirations. I'm not the only one eating tilapia and almonds for breakfast or eating a chicken breast out of a ziplock bag!

Many thanks to Lidia Conti for making me a great new suit. Purple is the color of passion. I love it! It's very simple and chic. Lidia does excellent work. Her website is www.lidiaconti.com. She makes custom suits that fit like a glove and look amazing on stage. Thank you to Laurie St. Michael for being such a talented hair/make-up artist and good friend, and of course thanks to Kim Oddo and Oddo's Angels, because I would not be here if it weren't for you!

Okay, it's almost time to eat again (it's always almost time to eat again!). I need to wrap this up, because it's starting to sound like I just won a grammy or something. A little bit too "rainbows and butterflies."

IFBB Bikini Professional

Talk about a great day! I've been on a mission towards winning my IFBB Bikini Pro Card since last October when I won my first regional show and then went on to compete in NPC Nationals in November 2009 where I placed 2nd- missing the pro card by 1 spot. 

I've been in serious training since mid-March. All the hours logged in the gym, refusing the temptation of sweets and my other favorite foods, and early bed times paid off! I'm now an IFBB Bikini Pro! I've had a blast competing as a national level amateur competitor, but I'm ready to step onto the pro stage!  

Maybe I'm not that spontaneous after all...

Don't get me wrong, I love adventure, traveling, the ability to say YES! when a once in a lifetime opportunity comes my way, but there's one thing that may limit my spontaneity. I will never get up and go without HEALTHY FOOD! I've been eating small clean meals every few hours for so long that my body doesn't just start giving off signals of hunger every 2.5-3 hours, it demands it!

Photo above: Packing all my meals for a trip to the beach. No Thrasher fries or funnel cakes for me!

If I'm out all day running errands, or on a trip there's no guarantee that I will have my staple items like chicken, yams, raw veggies, and nuts. In order to stay lean (and away from the drive-thru!) I'm always ready with my prepared meals safely stored in my cooler. You'll never catch me in the airport without my trusty cooler as one of my carry-ons!

If you're serious about your training and physique goals you must plan for your success. Pack a cooler full of healthy options and experience sustained energy for all the adventures in life! 

Value the journey towards an athletic goal

I've always been an athlete; I identify myself as an athlete, and I love the lifestyle. I enjoy the discipline, the routine, and challenge that accompanies training. I become excited and feel more alive as the goal in sight becomes more attainable with each and every day of hard work and effort. The bottom line is that I love the journey. 

As a kid I grew up playing lacrosse. I remember LOVING practice. I loved practice as much as I loved the games. I remember throwing the lacrosse ball against the chimney of my house everyday. It was just me and my labrador retriever who used steal the balls. I would get mad at her at the time, but what I realize now is that it made me that much better. I knew I had to catch the ball, I had to be faster or else the backyard game was over. When most of my teammates were relieved, I remember being extremely bummed out if an organized practice ever got cancelled. I enjoyed the learning process. I valued the time for improvement. 

As a runner I experienced the satisfaction that an individual sport could bring. The harder I worked, the more success I had regardless of any other factors. I knew that if I could push myself to run a time in training I would definitely be able to do that if not better in the race. It was all about preparation.

I was (and still am) so intrigued by this. I learned that I could prepare for success. If I put in the effort I could make so many goals a reality. This is lesson that applies to every facet of life- sports, work, relationships, everything!

I've competed at a high level in a myriad of sports- Division I lacrosse at Johns Hopkins, the Boston Marathon, beach sprinter with USLA, track runner, and national level NPC bikini competitor. The lesson of hard work and preparation rarely fails. Even if you don't do as well as you wanted to the energy and joy that comes along with the journey of the preparation makes it worthwhile. 

After what seems like a lifetime of searching I think I've found my niche in the athletic realm. I am proud to be an NPC bikini competitor. I'm guessing I recently found this competitive joy, because bikini is still a new division in the NPC. 

Without all the previous sports and training I would not appreciate this sport as much so I suppose everything happens for a reason. I enjoy competing in physique competitions, because I get to practice all the time around the clock. This may seem like a real chore for some, but I don't see it that way. I enjoy the healthy lifestyle, setting an example for my personal training clients, learning about the body and how to manipulate variables for a better physique. 

As a health and fitness writer nothing could be better. I am connected with people who are a wealth of information and inspiration. I rarely have difficulty coming up with article ideas, because there is just too much out there. In fact, it's overwhelming at times. I have lists of article ideas. Unfortunately, I don't have as much time as I would like to research and write about all of these topics, but no worries- I'll just maintain a consistent flow. I'm always learning. Learning is the mission of life. 

I'm now just 1.5 weeks out from competing in my next national level show. I have the best coach and a great support system. I love being an entrepreneur, and I especially love being an athlete. I know this may all sound like rainbows and butterflies, especially during a time when we have major issues going on in the world like the awful oil spill in the Gulf, the war on terrorism, and sickness and disease, but if we don't take time to value the good in our lives and be grateful for the journey and lessons learned life would be wasted and dismal to say the least. 

I've learned that happiness comes in many forms- sometimes it's just appreciating the little things in life like a beautiful sunny day, and sometimes happiness results from sacrifice, hard work, and success. For me the most substantial form of happiness is the journey towards a meaningful goal. 

Never give up on your goals, never give up on the journey. 

www.kellygonzalez.com

Check out news & events for updates

In todays fast paced world it's practically a full time job to stay up to date on all the social networks. There's facebook, twitter, bodyspace, blogs, websites, youtube, etc. and I'm on all of them! For up to date info the best resource is my website www.kellygonzalez.com. There you can find articles, quick tips, and up to date news and events. Check out the link for news & events for all recent fitness activity!

2nd place at NPC Jr. Nationals 2010

After placing 2nd at NPC Nationals in November I couldn't wait to get back on stage. I've been training hard since March with no other than the guru himself, Kim Oddo. I was ready and dialed in to compete this past weekend at Jr. Nationals in Chicago. The hard work paid off as I placed 2nd in Bikini A class.

It wasn't the 1st place finish I was hoping for, but it lets me know I'm on track towards my goal of capturing an IFBB pro card this season. My next show is Team Universe in NJ. in just 3 weeks. I can't wait to compete again. It's fabulous to be surrounded by supportive and positive people who embrace the fit lifestyle. Looking to inch up into 1st place this season; bringing my best to the stage each and every time.

Click here for photos posted on my website

Click here for a video of class comparisons

The -10 lbs club

I have the opportunity to live out my passion on a daily basis. I'm able to help others achieve their fitness goals. Nothing feels better than when a client makes progress. This morning 2 of my clients- Donna and Debbie that I work with 2x/week in Debbie's home gym have reached the -10 lb mark!

Now, let me say, these ladies looked great before I started working with them. Their BMI was not unhealthy. Donna stands 5'5 and is down to 128 lbs! Debbie is 5'6 and is down to 141 with a goal weight of 135...not too far off; we'll be there soon enough.

Alice Anne is a client that I program monthly. In 6 weeks she has lost 10 lbs as well! Talk about holding yourself accountable this mother of 2 has put in the necessary hard work to get in her daily workouts and eat healthy regular meals consistently without a single complaint! Alice Anne is prepping for her first figure competition. We are aiming for a more defined and cut physique to have her stage ready for her first show come August. She's working hard and looking fabulous!

Nancy just started my nutrition and training program 3 weeks ago. Already she is down 6 lbs- well on her way to her join the ranks of the -10 lbs club. Nancy is proof that small changes in your lifestyle can make a huge difference since she only works out 3x/week and still eats out on the weekends.

I'm so proud of all of my clients! Every day is rewarding and I'm grateful to be able to work with such amazing and determined people. My goal is to inspire them, but honestly they inspire me.

2 chairs + Mop + Effort= SEXY BACK

Nothing's hotter this spring than a toned and defined back for backless dresses and tanks. Forget about taking 50 pounds off the assisted pull up machine at the gym to hoist yourself up; I bet you could lift your own bodyweight if you tried, at least at 45 degree angle for starters.

Position 2 chairs about 3-4 feet apart and place a mop, broom or sturdy bar on top. Position yourself on the floor beneath the bar face up and grasp the handles a bit wider than shoulder width a part. Lead with your chest as you pull yourself up. Pause at the top for about 1 second, slowly lower back down and repeat.

Try to complete 1-3 sets of 10-15 reps and work your way up to 2-4 sets of 20 or even 50 reps! Challenge yourself and always remember to maintain proper form!

No time to hit the gym- move it in your living room

Equipment needed: pair of moderate weight dumbbells and motivation to use them!

Kelly's at home workout to help you Fit-In-Fitness

2 circuits complete 3 sets for each circuit. Rest 1 minute between sets. Rest 3 minutes between circuits

5 minute warm-up

Circuit 1: 3 times through complete circuit

15 squats

15 military shoulder press

15 push-ups

15 bent over rows

30 second jog in place

10 star jumps

30 second jog in place

Rest 3 minutes before beginning

Circuit 2: 3 times through complete circuit

15/leg alternating forward lunge

15 straight leg deadlifts

15 upright rows

15 lying chest fly

15 crunches

45 second side plank/side

Finish up with 20 minutes cardio at 70% max HR

Cool down, stretch, eat healthy.

Bodybuilding.com Writer

Bodybuilding.com is better than ever with quick links, easy access, and all your health and training information. My articles will start being published to the super site. Check out my first article: More Tea, Please

That's so PHAT!

It may be easy to determine your weight, but what about your body fat? Before you go on a fat attack make sure you're eating enough to maintain the precious lean muscle mass that you've worked so hard for. The BOD POD will determine your body fat level, and how many calories you should be eating to make sure you blast fat and not muscle. Read my article to learn more!

5 Ways to Keep a Positive Mindset When Dieting and Exercising

5 Ways to Keep a Positive Mindset When Dieting and Exercising

By: Kelly Gonzalez

www.kellygonzalez.com (please see articles on website for more!)

1. Connect your efforts to a positive goal and ditch the negativity.

What do you think of when you hear the words diet, exercise, or weight loss? Hard work, a grumbling stomach, fatigue, discomfort, time consuming? Well, guess what? These are all negative thoughts. To do anything in life we have to have enthusiasm, energy, and passion for our actions. Who out there is enthusiastic about being a Debbie Downer and having negative thoughts? The key to success is a positive attitude.

Wanting to lose weight, because you don’t like the way your body looks in a bathing suit at the moment is a negative thought. You’re telling yourself you’re not good enough as you are in this given moment. Exercising just because your doctor told you that you have to in order to control your cholesterol levels is a negative thought, because you’re focusing on the problem and acting out of fear.

No one can make you do anything that you don’t want to do, but they can and should make you aware of the repercussions. That’s the job of health promoters. You have to go to work or else you can’t afford living expenses. Do you always like it? Maybe not, but have you noticed that the ones who succeed in their careers are the ones who actually find value and enjoyment in their work? Exercise and eating healthy is the same- the one’s that find value in it and can enjoy it for the positive reasons are more likely to reach their goals and succeed.

Give negative thoughts the boot. Instead of focusing on the reasons why you have to do it, and why you don’t like it or don’t want to do it, connect your goals to a positive end result.

Instead of thinking, “I wish I could lose weight, because I look terrible in all the suits I try on” (-) think “I WILL lose 5 pounds in 2 months (specific goal), because I want to save money and look great in my FAVORITE suit from last year. With this we now have 2 goals in which you focus on the positive: saving money (+) and looking great in a suit you really love. (+).

The same goes for health conditions. Instead of thinking “I have to exercise, because my doctor said so.”(-) Doesn’t that make you feel like a little kid that wants to rebel and break the rules sometimes? Instead, think I WILL exercise, because I’m going on vacation this summer and want to do that hiking tour I read about and I don’t want to take medication everyday. The positives are doubled: being in shape for an activity you desire (+) and not having to take medication or even bring it along on vacation (+)

2. Surround yourself with positive people

Positivity breeds positivity. I don’t know about you, but I don’t want a workout partner that only complains about how much she misses ice cream, fast food, beer, and watching the Today Show from the comfort of her couch rather than putting in an early morning sweat session on the elliptical. If I don’t want to be around that type of person you know what I do? I make sure that I am not that person for anyone that I come into contact with. This goes for any situation in life. Stop trying to find the perfect match and be that perfect match for someone else. Your positive vibes will bring positivity back to you.

Look for the bright side in every situation. If you feel run down and only do 20 minutes of cardio rather than 30 don’t beat yourself up about the 10 minutes missed, but congratulate yourself on the 20 minutes you accomplished. Don’t use it as a cop-out, but always listen to your body when you feel like you’re on the verge of over-training. Surround yourself with people who will challenge you, motivate you to do better, but who also understand the importance of listening to your body and trust your personal judgment when it’s necessary.

3. Make a list of your accomplishments and positive feelings that derive from your healthy actions each week

Do at least one thing each day that makes you proud of yourself. Record these accomplishments daily or weekly. I try to do this for different aspects of my life. I try to accomplish something good related to business, my physical training, conditioning, health, and something related to education. This could be making a new contact for my business, maintaining proper portion sizes of healthy meals all day long, upping the intensity in my workout if possible, finishing an assignment for my Masters program and learning a new “Fit Fact.”

Start small and build your way up. Set a goal in the morning like “I will drink more water today and not have soda” or “I will make it to the gym after work and do 45 minutes on the treadmill.” Record these accomplishments, and at the end of the week revel in your progress, but only for a moment. From there ask how can I improve upon what I did this week? I will not only drink more water and not have soda, but I will also make a healthy dinner each week instead of eating out” or “I will not only go to the gym after work and do 45 minutes of the treadmill, but I will also do this on Monday, Wednesday, in addition to Fridays.

4. Practice Gratitude Daily

The feeling of being proud should also stimulate feelings of gratitude. Be proud for making the good decisions you made, and be grateful for the capability to do so. Your health and physical condition is in your hands. If you can go to the gym, be grateful to have the funds to belong each month. There are people who wish they could, but may not be able to afford it. In addition, if you ate healthy all week be grateful for the food that was available for you to nourish your body. Not everyone can access healthy, fresh options. If you have the ability to run, walk, move freely, train hard, but choose to be sedentary, just think, a lifestyle like that could make it a permanent condition. Negative behaviors don’t make the body or spirit happy.

A study in the Journal of Social & Clinical Psychology reported that “happier individuals reported greater sensitivity to reward, greater appreciation in general, when compared to less happy individuals.”

Multiple studies by Emmons and McCullough concluded “the habit of noting and savoring gratitude for aspects of one’s life plays a significant role in a person’s sense of wellbeing.” In fact it can “enhance happiness levels by about 25%, and helps people achieve personal goals.”

Practice gratitude and be thankful for the choices and options for living a healthy lifestyle that are available to you. Gratitude lets us see our healthy actions in a positive light, and thus allows you to keep a positive mindset.

5. Know that there is no such thing as failure.

Lets say the event you’ve been preparing for finally rolls around- your next athletic event, summer vacation, your wedding day, whatever you’ve worked so hard for. Perhaps you didn’t quite reach your goal, maybe things didn’t go the way you visualized they would.

Say, you were on a quest to lose 10 pounds and you lost 7 lbs. Are you going to cry about not losing 10 and wish you never made the effort or are you going to feel successful for losing 7 and continue to work hard to lose the last 3 lbs. What’s your mindset?

The way I see it is that the glass is always half full. You made an effort and got results. Great, now what can you do to go the rest of the way? It’s time to re-evaluate and strive for better. It’s the only choice we have in life.

If you weren’t the winner in a road race you’ve been in training for are you going to say, “well I guess it’s not for me!” or are you going to appreciate the fitness you gained, the friends you made along the way, value the experience, and continue to challenge yourself?

The only way you will surely fail is if you give up. “Never, never, give up.”

Sources:

Alspach G. Extending the tradition of giving thanks: recognizing the health benefits of gratitude. Critical Care Nurse [serial online]. December 2009;29(6):12. Available from: CINAHL with Full Text, Ipswich, MA. Accessed March 12, 2010.

Tucker K. GETTING THE MOST OUT OF LIFE: AN EXAMINATION OF APPRECIATION, TARGETS OF APPRECIATION, AND SENSITIVITY TO REWARD IN HAPPIER AND LESS HAPPY INDIVIDUALS. Journal of Social & Clinical Psychology [serial online]. September 2007;26(7):791-825. Available from: Health Source: Nursing/Academic Edition, Ipswich, MA. Accessed March 12, 2010.

Kelly's Kooler- Excellent Eggs= Veggie Omelet

Veggie Omelet

Ingredients:

3 egg whites

1 whole egg

Diced peppers, tomatoes, onions, mushrooms, spinach

Directions:

Spray pan with extra virgin olive oil spray

Add egg whites and 1 whole egg

Cook for about 2-3 minutes on low-medium heat

Add veggies

Continue to cook on medium for about 7-10 minutes

NutriGenix Rocks the Arnold Classic 2010

The quaint town of Columbus, Ohio anticipates the Arnold Classic each and every year. 2010 certainly did not leave the town disappointed. Bodybuilders and hot bodies flocked to the Convention center downtown to compete, work, and attend the expo and contests.

I was an "Arnold Virgin" and had the pleasure of enjoying the event in great company. I worked with the NutriGenix team of Moe El Moussawi, Mohammed Moussawi, Adam Strachman, Nicole Wilkins Lee (Arnold Pro Figure Champion!), Rosa Maria Romero (Pro Figure top 10 at Arnold!), Sherrie Carnicle, and all those who support the company that couldn't make it to Ohio.

The energy was undeniable as ticket holders flocked to each booth collecting samples, learning about new products, and meeting the biggest names in the industry. I was lucky enough to work with an inspirational team, but also had the pleasure to meet clean eating writer Tosca Reno, Stacey Kennedy- editor of Oxygen magazine, Jennifer Nicole Lee- model and author, and many other names in the industry.

There's absolutely nothing like the feeling of knowing that you belong. Only an event like the Arnold can bring together fitness professionals and fanatics who share my passion for a healthy lifestyle, chasing your dreams, and accomplishing your goals.

I hope everyone who was able to attend the expo and receive samples of our NutriGenix products is wowed by the effects of the all natural ingredients and continue to strive to make gains in the gym and in life.

Eating clean on the go- Lean Turkey Burger Balls

Tomorrow I'm jet setting to Columbus, Ohio for the 2010 Arnold Sports Festival. My nails are done, spray tan is on, and my bags are almost packed. One bag that I must have with me is my cooler of course. After all, Kelly's Kooler is a staple on all long trips so I can continue to eat clean and feel amazing.

Today I made lean turkey balls to flash freeze and pack in my cooler for my 4 day trip. Perdue's lean ground turkey offers about 24 g of protein, 0 g carb, 2 g saturated fat, and 160 calories for a 3 oz portion. This bite size protein source makes the perfect on the go meal. Try pairing with steamed vegetables, over a salad, or alongside a baked sweet potato.

Turkey Balls

2 1/2 lbs ground turkey

1 tsp basil

1/2 tsp thyme

1/2 tsp cayenne pepper

1/2 tsp poultry seasoning

1 tsp worcestershire sauce

Roll turkey into 1 inch balls

Season turkey balls

Bake at 400 degrees on a cookie sheet covered with foil for 20 minutes

4 balls equals 3 oz portion

*Flash freeze for 15-20 minutes and put individual portions in Ziplock bags for quick grab and go meals.

RESULTS MATTER

I have to admit I've been slacking a bit on the writing and blogging for the past month, but all with good reason I promise! I've been extremely busy building my personal training business and dedicating myself to my clients and local activities. Good news is it has definitely paid off. Kelly Gonzalez Fitness LLC is officially in business with the trade name of Fit-In-Fitness.

I am blessed to work with amazing people everyday. I cannot thank them enough for their hard work and commitment. Here's what they've achieved in only 1 month:

My 5:30 AM partner training clients have lost INCHES! Their strength and endurance has improved. They are more fit and tone and full of energy thanks to regular weekly sessions, putting in extra time on their own and following my healthy meal plans I designed specifically for them. I'm working on their new nutrition programs now that they've "cleaned" up their diet. It's time for round 2! I can't wait to see the results they get this month.

Another client is doing great as her core strength has definitely improved. We're working to correct a few postural deviations. Daily horseback riding for many years has created a tight adductor complex and a tendency for her knees to cave in. We're working to strengthen her glutes, hip rotators, intrinsic core muscles, and create more lumbopelvic stability overall. So, far so good, it's amazing how fast strength improves with focus and attention!

As for my gentlemen, I work with 2 men in their 70s. Don't be fooled, age is just a number. One is able to tear it up on the tennis court and we're working on balance, stability, and increased range of motion to keep him strong on the court.

The other lives a bit further than I normally travel for clients, but it's worth it. Talk about charisma! This guy keeps me laughing!

We're just starting, and progressing very systematically by working in the stabilization level (NASM protocol) and increasing volume gradually. This gentleman loves his work, which is one of the true blessings in life- when you can do what you love to do and make money at it! One problem though- he's sitting a lot. This can lead to lower back pain due to tight hip flexors (they are shortened and become tight in a seated position) this pulls the pelvis forward resulting in an anterior pelvic tilt which shortens the erector spinae and latissimus dorsi. These muscles become overactive and tight, but the problem doesn't stop there. The glutes and hamstrings are also stressed because they are stretched. Isn't stretch good? Not necessarily, see these muscles become "underactive" and weak. Muscles like to function at an optimal length- less or more can create problems in the kinetic chain.

Another postural deviation that can affect movement due to extended periods of sitting is rounded shoulders. The pectoral muscles become tight and the antagonist muscles (rear delts, traps) become lengthened- pulled into a rounded position and are weak.

So what do you do: Stretch the muscles that are tight and strengthen the weak muscles. Within his program we perform a standing hip flexor stretch to lengthen the hip flexor complex, stretch the pectoral muscles and lats. We do a full body strength training program, but pay particular attention to areas like the rear delts and traps by performing exercises like standing band/cable row, rear delt fly, and strengthen hip extensors (glutes/hamstrings) with functional exercises like a ball wall squat and chair get ups.

Fit-In-Strength, Strength Training class for runners at Fleet Feet in Annapolis is going great! Everyone is putting in hard work and feeling the burn! (the kind that gets results that is). Isn't it amazing what you can do with moderate weight dumbbells and your own body weight? Week after week you'll never get bored of the exercises and routines. Round 2 of the program will be starting up in April- check my website www.kellygonzalez.com under personal training for exact dates (to be announced soon). I will be offering a Monday morning 7AM class as well as a Thursday evening 7PM class.

I also have the pleasure to program a young hot Mom who is only going to get hotter! MILF alert, watch out for this woman on the beaches this summer! Sorry guys, she's married...

In other news:

Writing: My article Training for Life was published in the Annapolis Capital last week.

Modeling: I had an audition and got the gig to model for BTE physical therapy equipment in their new ad/marketing plans for both the US and international market

Competing: Training for my IFBB pro card is in full swing, and results are coming in!

Nutrigenix: I will be leaving this Thursday to work the Arnold Classic with Nutrigenix all weekend. Make sure you come by and try some of our stellar products! Meet fitness personalities Moe Moussawi, Adam Strachman, Rosa Maria-Romero, Nicole Lee Wilkins, and more! Expect great things from this company!

The Arnold Sports Festival 2010- look for Nutrigenix

Do you want to experience the best that the fitness industry has to offer? Don't miss out on one of the biggest fitness expos of the year The Arnold (yes our California governor Arnold Schwarzenegger- the bodybuilding legend) Sports Festival on March 4-7, 2010 in Columbus, Ohio.

I'll be working the booth with the best supplement company around- Nutrigenix. I will be working alongside top IFBB pro bodybuilder Moe El Moussawi, Figure pro Rosa-Maria Romero, top bodybuilder and nutrition expert Adam Strachman, and many more! If you're planning on attending the Arnold in Columbus, Ohio please be sure to stop by and say hello. The Nutrigenix team looks forward to meeting you, and answering all of your fitness questions.

Please join our group on Facebook to stay on top of all upcoming Nutrigenix news and events.

The votes are in!

Thanks to Tony Folly and SimplyShredded.com for listing me as one of the top 10 hottest fitness girls on bodyspace!

Check it out!

Interview on simplyshredded.com

Please check out my interview on SimplyShredded.com

Vote for me vote for me please!

Every fitness diva wants to land the cover of a magazine. Please vote for me to appear on the cover of Status Fitness Magazine at:

http://statusfitnessmagazine.com/kelly-gonzalez

Thank you for your support!!!!

Chocolate Milk for Recovery

A few times a week I start my day bright and early at 4:15 AM. Roughly around 5 AM I have my favorite breakfast- oatmeal with cinnamon and berries, a scoop of chocolate protein powder, and green tea. I head out the door to train my early bird clients from 5:30-6:30 AM before I’m off to perform my own workout for the day.

I usually make sure I always have a recovery drink like whey protein (pair it with a complex carb like a banana) post workout to help my muscles recuperate and tie me over until I can get a balanced healthy meal, but on Tuesday after a track session I didn’t have my trusty blender cup. I was starving; my legs could already feel the effects of 10x300 intervals and short sprints. I knew that if I didn’t get something into my exhausted muscles soon I would be feeling the effects tomorrow and would also be more inclined to overeat when I got home.

I went to the coffee shop across the street and asked for a cup of chocolate milk. I haven’t had this “unconventional sports drink” after a workout since my marathon running days when an exercise physiologist recommended it. For the low price of $2 it was a cheap and convenient option. With an ideal ratio of carbs to protein to aid in recovery and restore glucose levels this sweet drink did the trick. Not only did it help ward off a deviation from my 6 small meals/day plan it ensured the quality of my workout the following day.

Why Chocolate Milk?

In endurance events and lengthy workouts glycogen, which come from carbohydrates, is the primary fuel source. Intense endurance exercise such as a lengthy track workout, distance run, or a long cycling excursion depletes muscle glycogen, thus depleting energy. When a workout is complete it’s important to replenish your glycogen stores in order to aid in recovery. Studies have shown that resynthesis of glycogen between training sessions occurs most rapidly if carbohydrates are consumed within 30-60 minutes post exercise. Recent evidence shows that now only is carbohydrate a star player, but protein along with it hastens the rate of glycogen synthesis and helps repair muscle damage.

Gatorade and similar sports drinks are excellent for supplying carbs and electrolytes, but products that contain protein like endurox have proven to enhance endurance in athletes and boost recovery. A 4:1 ratio of carbohydrates to protein has proven to be effective.

An article in the International Journal of Sport Nutrition and Exercise Metabolism conducted a study and concluded that chocolate milk with high carbohydrate and protein content may be an effective alternative for recovery from exhausting glycogen depleting exercise.

Is chocolate milk a sports drink for you?

The average recreational athlete may not need to supplement their diet with recovery drinks or even sports drinks like Gatorade. While these products may deem to be healthy they still have a considerable amount of calories and sugar, therefore if you’re not necessarily depleting glycogen stores from heavy training I would advise you to skip the unwanted calories since the calories burned aren’t in proportion to the calories taken it, which causes an increase on the scale.

For children and teens low-fat chocolate milk may be an excellent beverage after sports practice, because it supplies Vitamin D to help bone development. Swapping a sweet tangy drink like Gatorade for plain old milk may be a downgrade to their taste buds, so chocolate milk could provide the sweetness they’re seeking after sports.

Conclusion:

If you’re wearing your body down in your workouts, don’t forget to be kind and provide it with the nutrition it needs. Carbohydrates aren’t the enemy since they allow us to have energy to do the things we enjoy. Protein won’t turn you into a body builder. Sports nutrition is all about the mix, the timing, and the amount that is specific to you and your goals.

Chocolate milk isn’t just for kids; it’s for athletes too. Who knew sports nutrition could be so convenient, affordable, and taste so good?

Sources:

Karp J, Johnston J, Tecklenburg S, Mickleborough T, Fly A, Stager J. Chocolate milk as a post-exercise recovery aid. International Journal Of Sport Nutrition And Exercise Metabolism [serial online]. February 2006;16(1):78-91. Available from: MEDLINE with Full Text, Ipswich, MA. Accessed January 30, 2010.

Rowlands D, Rössler K, Thorp R, et al. Effect of dietary protein content during recovery from high-intensity cycling on subsequent performance and markers of stress, inflammation, and muscle damage in well-trained men. Applied Physiology, Nutrition & Metabolism [serial online]. February 2008;33(1):39-51. Available from: SPORTDiscus with Full Text, Ipswich, MA. Accessed January 30, 2010.

Millard-Stafford M, Childers W, Conger S, Kampfer A, Rahnert J. Recovery nutrition: timing and composition after endurance exercise. Current Sports Medicine Reports [serial online]. July 2008;7(4):193-201. Available from: MEDLINE with Full Text, Ipswich, MA. Accessed January 30, 2010.

2 for 1 exercise! Push-up to Row

Push-Up to Row

Strengthens back, chest, core. Promotes upper body muscle endurance and strength

1. In push-up starting position grip dumbbells

2. Perform a push-up

3. When you return to start position perform a single arm row

4. Repeat and perform on opposite arm

Perform 2-3 sets of 10-12 repetitions per arm

Running with POWER

Remember the glory days when you first started running. It was exciting and challenging. You adorned yourself in new gear, googled running tips, programs, and races; you achieved a new personal record at every race, and best of all, the excess pounds just melted away.

Well, time has trickled by, the peace that you used to achieve during long weekend runs has become more of a chore than meditative movement, new gear has worn your wallet thin, those personal records are at a stand still, and no matter how many miles you run those last five pounds seem to have applied for permanent residency.

When you feel powerless in your training, stuck in the same old routine year after year, at a dead end with no where to go, what do you do?

To be frank, most people do one of two things:

1. Just keep doing the same thing over and over again and expect different results

2. Quit

Running excessively won’t necessarily offer the results you’re seeking, in fact it can leave you injured, and unable to run at all. Quitting definitely won’t solve the problem, and may cause damage to not only your fitness level, but also your overall health and mentality.

You can increase your performance without increasing your mileage. By adding explosive resistance training to your weekly program you can break up the monotony, run stronger, faster, and break through plateaus whether it’s regarding performance or physique.

There have been numerous studies regarding the positive effects of explosive resistance training on endurance sport performance. It not only improves strength, but also running economy, which means you use less oxygen at a higher intensity allowing you to run faster and longer. One study found that supplementing 33%of endurance training time with explosive activity such as sprints, plyos, light resistance exercises performed quickly in elite male cross country runners programs for 9 weeks enhanced 5km time and running economy without a change in VO2Max. This form of training makes the muscle fibers stronger, which reduces your risk of injury, and increases neuromuscular function, meaning your brain is better able to recruit the muscle fibers to do the work; all of which equals a faster pace without the discomfort.

Plyometrics (plyos), a form of explosive resistance training, are an excellent way to increase performance. Plyometrics involve a rapid eccentric contraction (lengthening of the muscle) followed by a concentric contraction (shortening of the muscle). This improves power by exaggerating the stretch shortening cycle (SSC) during ground contact. This mechanism allows you to create more force each time your foot strikes the ground- improving running economy.

Plyo exercises like bounding, single leg hops, and jump squats are not just for sprinters and field athletes. They are an excellent addition to an endurance athlete’s program. A study at the Australian Institute of Sport found that the “addition of plyos improved running economy by 4.1% in highly trained distance runners when compared to a control group undertaking similar running training without plyos.” The plyo group completed a 9-week intervention completing 3x30 minute sessions per week including gym sessions which included general strength training exercises at about 60% max and plyos such as squat jumps, fast feet, hops, and jumps.

Besides a new personal record in your next race, explosive resistance training can help you say good-bye to excess flab. Working at a higher intensity and using your muscles in different ways forces the body to work harder, and thus burn more calories. The bottom line is that strapping on your shoes and running the same pace for the same amount of time/distance is good for you, and burns calories, but your body is so used to it that it won’t provide the progressive results you may be seeking regarding body composition. You may never be sore after running a daily 8 miles, but after 2 sets of 8 jump squats and 8x30m sprints you may feel the effects.

Powerful Exercises

Scissor Jump

Start in a standing lunge position

Explode upwards and switch legs in mid-air returning to standing lunge position with the opposite leg now forward

Repeat as quickly as possible for set number of repetitions or until fatigue

Standing Long Jump to Sprint

Stand with feet hip width apart

Come down into a squat position

Jump as far ahead as possible

Upon stable landing take off into a sprint for 20-30m

Explosive Push-Up Shuffle

Begin in push-up position

Stagger arms so one arm is near your rib cage

Push up with force and switch hand placement in mid-air bringing to opposite arm back near the rib cage while the other hand lands in line with the shoulder.

By adding strength and power into your training routine you can run better by running less, and perhaps even sculpt a better physique just in time for warmer weather. If you’re interested in adding strength and plyometric exercises to your routine please join us at Fleet Feet in Annapolis every Friday morning at 7AM for a 6-week program starting February 5, 2010. There are a limited number of spots. Please contact Kelly Gonzalez at kelly@kellygonzalez.com to register.