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