Fit-In-Fitness

Healthy Recipe- Light Shrimp Florentine

2010-10-09T16:37:00.000-07:00

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

2010-09-25T05:22:00.000-07:00

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

2010-09-13T16:50:00.000-07:00

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

www.kellygonzalez.com

Slim Spaghetti

2010-09-13T15:23:00.000-07:00

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

2010-09-13T10:17:00.000-07:00

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

2010-09-12T14:46:00.000-07:00

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

2010-09-12T14:39:00.000-07:00

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

2010-09-08T17:04:00.000-07:00

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

2010-09-06T04:26:00.000-07:00

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

2010-09-03T02:45:00.000-07:00

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

2010-07-24T08:56:00.000-07:00

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

2010-07-10T23:18:00.000-07:00

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...

2010-07-10T02:51:00.000-07:00

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

2010-06-30T09:25:00.000-07:00

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

2010-06-21T19:20:00.000-07:00

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

2010-06-20T14:44:00.000-07:00

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

2010-04-27T06:39:00.000-07:00

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

2010-04-14T06:52:00.000-07:00

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

2010-03-30T10:42:00.000-07:00

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

2010-03-17T15:41:00.000-07:00

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!

2010-03-17T09:39:00.000-07:00

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

2010-03-12T09:28:00.000-08:00

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

2010-03-09T14:01:00.000-08:00

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

2010-03-09T08:33:00.000-08:00

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

2010-03-03T12:22:00.000-08:00

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

2010-03-02T16:52:00.000-08:00

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

2010-02-14T05:27:00.000-08:00

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!

2010-02-06T06:22:00.000-08:00

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

2010-02-03T13:23:00.000-08:00

Please check out my interview on SimplyShredded.com

Vote for me vote for me please!

2010-02-02T07:15:00.000-08:00

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

2010-01-30T10:10:00.000-08:00

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

2010-01-26T08:02:00.001-08:00

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

2010-01-26T07:56:00.000-08:00

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.

Balancing Out the Core

2009-08-23T06:00:00.000-07:00

Kelly Gonzalez
Busy Bodies
Date Published: August 26, 2009

Balancing Out the Core

Have you been performing crunches and sit-ups to flatten and tone your stomach all summer long?
All that effort can potentially do more harm than good in the long run. Even those who perform crunches and sit-ups on a regular basis experience lower back pain. Often the programs designed to strengthen abdominal muscles will, in fact contribute to muscle imbalances and pain syndromes.

This results because many popular forms of abdominal exercises including sit-ups, bicycles, and crunches involve flexion of the mid-section, which primarily targets the rectus abdominis, but in comparison insignificantly effects other “core” muscles, which need to be strengthened and balanced to prevent lower back pain. An overworked rectus abdominis may result in a shortening of the muscle creating an imbalance between the abdominals (spinal flexors) and the spinal extensors leading to poor posture and back pain.

In my quest to get to the core of this common ailment I spoke with licensed physical therapist, James Doyle of Doyle and Taylor Physical Therapy in Annapolis. Mr. Doyle emphasized the importance of a balanced core training routine by stating that the core is not just made up of the abdominal muscles, but also includes the hips, and upper and lower back muscles. “If there is one weak link in the chain other muscles start compensating and injuries result.”

Isolating and exercising each muscle of the core would be time consuming to say the least if not impossible. There’s a multitude of deep intrinsic muscles that work as synergists with the primary movers to produce action. What’s important is the integrated function of the muscles as a unit- how the muscles of the core work together to provide functional movement and offer support to the spine.

Rather than isolating each muscle in exercise endeavors think of grouping exercises according to action. To keep your core training program in balance it’s important to target your spinal flexors: abdominals, spinal extensors: erector spinae, spinal rotators: internal and external obliques, hip flexors: psoas and illacus, hip extensors: glutes and hamstrings, hip abductors, hip adductors, and probably the most forgotten the spinal stabilizers: muscles of the pelvic floor, transversus abdominis, multifidus, and quadratus lomborum.

The key to a strong core, according to Mr. Doyle is starting with a strong foundation- the pelvic floor. “If you have a strong pelvic floor it’s the foundation for a healthy back.”

The transversus abdominis (TrA), the deepest abdominal muscle, acts as a sling for the internal organs,” and plays an intricate role in stabilizing the spine and hips.

A study conducted by Hodges and Richardson discovered that the transverse abdominis is activated before limb movement in normal subjects, but subjects who reported low back pain had a delay in transverse abdominal activity. This neuromuscular dysfunction may cause instability of the lumbar spine.

To strengthen your transverse abdominis one simple exercise that you can perform even while reading this article is pulling your navel in towards spine, hold for 3 breathes, relax, and repeat.
Exercises that isometrically contract the muscles are often ignored, but it’s important to remember that not all muscles work dynamically. It’s imperative to exercise a muscle in a way that corresponds to its overall function. There’s no need to complicate things. Work smarter not harder.

A balanced core-training program can be completed in as little as 10-15 minutes per day. Below is a core-training routine to try. Before beginning an exercise program of any kind please consult your physician.

Equipment: Stability Ball, mat

Cross-overs on the ball
Targets: Primary: Rectus abdominis, obliques, hip flexors
Sit on the ball with legs flexed 90 degrees
Lean back into an inclined position as you walk your feet out
Place your hands behind your head
Engage your abdominals and bring your right knee up as you twist your trunk and bring your left elbow to meet the knee
Lower down with control, repeat on the opposite side

Prone Back Extension with arm raise on the ball
Targets: Primary: erector spinae, trapezius, deltoids
Secondary: Glutes, hamstrings, obliques
Lie on the ball in a prone position with your feet hip width apart
Place both hands on the floor in front of you
Keep your neck in line with your spine as you raise your right arm up right beside your ear
Lower down with control and repeat on the opposite side

Supine Hamstring Curl
Targets: Primary: Hip extensors- Glutes, Hamstrings
Secondary: Erector Spinae, Abdominals, Transverse Abdominus, Gastrocnemius

Lie on your back in the supine position
Place feet on ball under your heels and calves
Raise your hips off the ground
Roll the ball towards you by contracting the hamstrings and keeping the trunk stabilized
Roll the ball back out with control
Repeat

Side Hip Abduction on the ball
Targets: Primary: hip abductors- gluteus medius
Secondary: obliques, transversus abdominis, gluteus maximus, adductors

Start on two knees with the ball placed to one side
Lie sideways over the ball and place your hand on the opposite side of the ball
Keep your outside leg straight as you lift it hip level
Lower down with control and repeat for desired number of repetitions
Complete on the opposite side

Pelvic Squeeze

Targets: Primary: adductors (inner thighs) pelvic floor muscles
Secondary: Abdominals, transversus abdominis

Lie on your back in the supine position
Raise your legs up towards the ceiling keeping your knees bent to 90 degrees
Place the ball in between your knees
Squeeze the ball with your knees holding for 10 seconds
Release for 10 seconds
Repeat

Healthy Hydration

2009-08-23T05:58:00.000-07:00

Kelly Gonzalez
Busy Bodies
Date Published: August 12, 2009

Healthy Hydration

Believe it or not August has arrived. Accompanying August is hot, humid, hazy weather, which can take a toll on one’s health. It’s critical to stay hydrated. An increase in temperatures and humidity increases risks for dehydration and heat related illnesses. This calls for an increase in water intake, but what if plain water is just plain boring to you?

Lucky for you, the beverage industry has created a wide variety of flavored waters and sports drinks to help you stay hydrated and satisfy your taste buds. While some of these products are nothing more than an addition of natural flavors and sweeteners, others are packed with unnecessary sugar and carbs.
One of the best things about flavored waters is that they increase overall water consumption, and are a much healthier choice than sugar loaded soft drinks and juices. Here’s a breakdown of a few popular brands.

Best Choices:

Fruit2O (Natural Lemon Flavor)
8 fluid ounces contained 0 calories, 0 grams sugar, 0 gram of carbohydrates, 35 mg of sodium.

AquaFina Flavor Splash (Wild Berry)
8 fluid ounces contained 0 calories, 0 grams of sugar, 0 grams of carbohydrates, and 65 mg of sodium

Dasani Essence (Black Cherry)
8 fluid ounces contained 0 calories, 0 grams of sugar, 0 grams of carbohydrates, and 25 mg of sodium.

These flavored waters and anything comparable are great choices, because they have no caloric impact, are low in sodium, and come in a variety of different flavors to jazz up the most essential nutrient.

Runner’s Up

SoBe Life Water (Strawberry Kiwi)
8 fluid ounces contains 40 calories, 10 grams of sugar, 17 grams of carbohydrates, and 20 mg of sodium. An added benefit of this product is that it provides 100% of the recommended amount of Vitamin C to boost immunity, and 50% of the recommended amount of Vitamin E, which helps keep skin healthy, and even helps protect against ultra violet rays.

Vitamin Water (Essential)
8 fluid ounces contains 50 calories, 13 grams of sugar, 13 grams of carbohydrates, 0 mg of sodium, 70 mg of potassium.
Yes, this product contains 100% of your daily recommended intake of vitamin C, but with all the artificial sweeteners, is it worth it? I would rather just eat an orange and drink plain water.
If you love Vitamin water try their low calorie version. It has the same amount of vitamin content as the original, but only 10 calories per serving.

Gatorade
8 fluid ounces contains 50 calories, 14 grams of sugar, 14 grams of carbohydrates, 110 mg of sodium, 30 mg of potassium.
The great thing about Gatorade and other similar sports drinks is that they contain a large quantity of electrolytes, carbs, and sugars that are necessary to help your body recover from excessive sweating usually as a result of intense cardiovascular exercise. Electrolytes- sodium, potassium, calcium, magnesium, chloride, phosphate, and bicarbonate, are essential for metabolic activities. Sodium and potassium are the most commonly depleted electrolytes during excessive perspiration. Many sports drinks such as Gatorade help to restore the electrolyte balance.

The bad thing about Gatorade is that the average person does not need it, but many people drink it, because it tastes good, and it is marketed as a healthy beverage. If you’re not dehydrated, excessively sweating, or completing an endurance activity you probably don’t need Gatorade. If it’s a hot day on the beach, and you’re active outdoors all day and choose Gatorade dilute the Gatorade by adding 2-3 servings of water to every serving of Gatorade.

Adequate water intake is by far the best option when it comes to staying hydrated, but if you’re looking to add a little flavor to keep you sipping more often, or need to replenish electrolytes on these hot summer days be sure to read the nutrition labels and consider serving sizes when making your decision.

Skip the Gym and Hit the Beach

2009-08-23T05:55:00.000-07:00

Kelly Gonzalez
Busy Bodies
August 5, 2009

Skip the Gym and Hit the Beach

Tired of your usual exercise routine? Looking for a hot new place to exercise? Just jump in your car, venture east, and stop right before your sneakers get wet. You just entered the best fitness center around. There are no sign up fees, monthly dues, or waiting in line to use a machine. The facility is fully equipped with running routes, outdoor sports and recreation, swimming, strength training, yoga and meditation, and even tanning.

Whether you’re headed to the beach for vacation, just going for a weekend trip, or living there all summer, it’s easy to fit in fitness, because exercise is disguised as fun. This summer take advantage of all the beach has to offer. Jump up off your beach towel, get active, and have a blast.

Working out on the beach can add variety to your exercise routine and enhance your training. Running in sand and swimming in the ocean is more difficult than running on asphalt or swimming laps in a pool, but mentally it may seem easier, because it is more enjoyable. It’s all about attitude.

If you’re interested in improving your running, beach running is an excellent supplement. Running on a softer surface like sand is a great way to give your joints and muscles a break from the jarring asphalt, and can be easier on the body, especially for a beginner runner.

It is easiest to run on more compact hard sand during low tide. During high tide the beach tends to form more of a slant and running on an angle can be hard on your knees and ankles. Check the local tide charts to find the most opportune time to run.
Running in soft sand provides a greater challenge, but in return a greater calorie burn. If you’ve never tried to run in soft sand you may be reminded of your initial experience for the following days. Your legs, especially your calves may be tight for a day or two, but over time you will adapt and gain more strength and endurance. Like any form of exercise it’s important to start slow and build up. Try to run intervals on hard sand for 5-10 minutes and run soft sand for 2-4 minutes and gradually increase your time in the soft sand to add more intensity to your workout.

When walking up sand dunes you may feel your quads and glutes start to burn and fatigue. The short incline is the perfect lower body toner. To improve your leg turnover and power try running or power walking up the dunes. Start by running/power walking up the dune for about 30-50 yards at 75-90% effort. Complete 2-3 sets of 3 repetitions with a 90 second break in between repetitions and a 3-minute break between sets.

You can either run on the beach wearing supportive running shoes or go barefoot. I recommend wearing shoes, especially if running on hard sand during low tide if you have back, knee, or ankle problems. You can also avoid painful blisters.
Running barefoot requires a fair bit of technique. You run differently barefoot in soft sand than you do on the road. First of all, your strides are more like “bounds.” To relieve stress on the calves and pick up speed most beach runners point their toes or even scrunch their toes for a better grip. You must contract your abdominals and have good posture in order to protect your lower back.

Just as sand adds resistance to your running, the current can provide resistance when swimming, thus scorching more calories in less time. I find it to be a lot more enjoyable than staring at a line on the bottom of a pool.
Before you enter the ocean to swim you should feel confident in your swimming abilities. It is wise to practice your stroke and build endurance in a pool before trying to go for a swim workout in the ocean. The ocean is unpredictable and requires precaution. Always swim when a lifeguard is on duty and be sure to stay within their view.

A common misconception is that you must have machines, weights, and equipment to strength train, but using your own body weight is an excellent alternative. Body weight exercises like squats, push-ups, lunges, and sit-ups are the perfect form of resistance training on the beach. These exercises can be done in a circuit fashion to target all the major muscle groups of the body. Here are a few exercises to try.
Sand Shape Up

Decline Push-Up
Use what you got! Sometimes the tides create a shelf on the beach, which acts as a pseudo-exercise bench. Use the shelf or just the general slope of the beach to intensify push-ups.
In a prone plank position, outstretch your arms and separate your hands about shoulder width apart. Lower your body down towards the ground by bending your elbows in a 90-degree angle. Lower down for a 3 second count and push up for a 2 second count.

Plank
In the prone position on your forearms and toes, keep your spine straight and hold for 60-90 seconds.

Side Plank
This exercise can be done with your arm outstretched (as shown) or on your forearm. Keep your body in a straight line. Hold for 30-60 seconds on each side.

Front lunge with Lateral Raise
-Start with your feet together
-Take a step out so you’re in a lunge position.
-As you lower down raise your arms out to the side

*Can be done as walking lunges or stationary lunges

Switching up your workout and adding variety allows you to break through plateaus and receive greater results, because your body is forced to adjust. The idea of a beach workout is to get creative. There’s so much at your disposal that you can’t find in a gym.

If you’re planning a vacation to the beach this summer take a vacation from your normal workout routine as well. Challenge yourself, have fun, and get fit with creative beach workouts.

Fishing for Omega-3s and better health

2009-07-10T08:09:00.000-07:00

Kelly Gonzalez
Busy Bodies
Date Published: July 15, 2009

Fishing for Omega-3s and better health

Have you been taking advantage of the plentiful seafood options around town? You could be missing out. Not only is fish (finfish and shellfish) low in calories and high in protein, but it also can improve cardiovascular health, and reduce chances of heart disease and other health problems. By choosing fish as an entrée the next time you sit down at your favorite restaurant or fire up the grill you’re offering your body the balance it may be craving.

Our bodies require us to receive essential fatty acids (EFAs) from food sources. Essential fatty acids include both omega- 6 and omega-3. Both assist in brain function and growth and development. For good health and disease prevention it is important to have a healthy balance between these fatty acids.

Omega-6 fatty acids, primarily in the form of linoleic acid, can be found in common cooking oils such as sunflower, vegetable, and corn oil, which are mainly used in the production of processed foods. Good sources of omega-3 fatty acids include more natural sources such as fish, flax seed, and walnuts.

A healthy ratio of omega-3 to omega-6 fatty acids is about 3:1. The typical American diet consumes an excessive amount of omega-6, approximately a ratio of 15:1. Omega-6 fatty acids are considered to be “pro-inflammatory,” while omega-3 fatty acids are “anti-inflammatory.” Therefore, researchers suggest that an excessive amount of omega-6 fatty acids and inadequate amount of omega-3 is a probable cause of inflammation of blood vessels and heart disease.
So what can you do about this? Luckily, we live on the coast and have access to fresh caught, reasonably priced seafood. Fish such as salmon, mackerel, herring, cod, sardines, tuna, trout, and shellfish like shrimp, mussels, and oysters provide a healthy dose of omega-3 fatty acids.

There are three types of omega-3 fatty acids:

Alpha-linolenic acid (ALA) found in soybean and flaxseed
Eicosapentaenoic acid (EPA) found in fish
Docosahexaenoic acid (DHA) found in fish

EPA and DHA are readily used by the body. They aid in the reduction of inflammation, which may help prevent arthritis, heart disease, and other health conditions. Fish is an excellent source of both making it a winning entrée choice.
In recent years, there has been more concern regarding the consumption of fish due to environmental pollution and mercury levels. While, some species of fish such as shark, swordfish, and king mackerel have higher levels of mercury than others, the EPA states, “for most people the risk from mercury by eating finfish or shellfish is not a health concern.” An intensive 2006 study in the Journal of the American Medical Association also states that, “the benefits of eating fish greatly outweigh the risks.”

Those that should be cautious though are women who are pregnant, nursing, or might become pregnant, and young children. The FDA recommends a limited intake of up to 12 ounces of fish per week since mercury may affect the developing nervous system of infants.

What if you don’t like eating fish? You can still receive the health benefits from fish without actually eating it. Fish oil capsules are sold in vitamin shops and grocery stores. A healthy dosage depends on the amount of DHA and EPA. Most fish oil capsules contain about 180 mg of EPA and 120 mg of DHA, and it is recommended to take one capsule twice per day with a meal. Be sure to always read all labels. If you choose to supplement with fish oil, be sure you buy a product from a reputable company that screens the product well for contaminants.
*Whenever you choose to use supplements be sure to check with your health care provider as some may interfere with medications and have side effects. *

This summer choose the catch of the day at one of your favorite restaurants or throw a fish fillet on the grill and catch up on your omega-3 intake!

Strawberries: A sweet n' healthy summertime snack

2009-07-10T08:07:00.000-07:00

Kelly Gonzalez
Busy Bodies
Date Published: July 8, 2009

Strawberries: A sweet n' healthy summertime snack

In general, berries are a super fruit due to their high levels of free radical fighting, disease protecting antioxidants. There are many choices when it comes to picking berries: blueberries, raspberries, cranberries, blackberries, goji berries, etc, but strawberries are hands down the most popular berry in the world.

Strawberries provide numerous health benefits. This heart shaped fruit helps prevent serious heart conditions, cancer, and inflammation. Phenols in strawberries such as anthocyanin and ellagitannin are the main contributing antioxidants. The anthocyanins help protect cell structures and ward off free radical damage, while ellagic acid has been documented to lower blood pressure and decrease risks of heart disease. The phenols in strawberries can have a similar affect on inflammation in the body as aspirin or ibuprofen by minimizing the effects of the enzyme cyclo-oxgenase, which is often associated with conditions such as arthritis, asthma, and cancer.

The American Dietetic Association ranks strawberries as one of the best sources of Vitamin C. One cup of strawberries offers 140% of the recommended dietary allowance of Vitamin C. Not only are strawberries high in Vitamin C, but they also offer a generous amount of potassium.

Potassium is needed for muscle contraction and retaining proper fluid and electrolyte balances within the body. A study in the 1997 Journal of the Medical Association found that potassium supplements helped lower blood pressure decreasing risks for hypertension. A single serving of strawberries offers 170mg of potassium. While this may seem minute compared to the recommended 4,700 mg/day, eating plenty of fruits and vegetables can help ensure that you are getting enough potassium to promote heart health. Just remember that sodium and potassium are related. The more sodium consumed, the more potassium you need (about double that of sodium) to help buffer sodium’s effects and decrease your risks of hypertension.

The best part about strawberries is that they are a guilt free sweet snack. One cup of strawberries only has about 50 calories and it’s fat free! While strawberries can be bought year-round, they peak in April-July. Choose fresh or frozen strawberries whenever possible. Canned strawberries with syrup and many strawberry products are loaded with preservatives and extra calories and sugar.

When purchasing fresh strawberries inspect the container for any signs of mold. Mold on a single berry signifies that mold spores have affected the entire package. Even if they’re on sale, it’s not the best buy.
Strawberries are highly perishable; be sure to refrigerate them as soon as possible. Wash strawberries before use by gentling rinsing them- avoid excess water because it causes the berries to lose flavor and become mushy. Cut the green cap off with a paring knife, and enjoy!

Frozen fruit is just as nutritious as fresh. Strawberries can be frozen and kept for months. To freeze: wash and de-stem strawberries, place in a single layer on a baking pan, lightly cover, once frozen place berries in freezer bag, and defrost when needed.

Strawberries are a perfect healthy addition to oatmeal, cereal, salads, smoothies, fresh juices, cocktails, and desserts. For a sweet treat dip strawberries in melted dark chocolate for an antioxidant rich dessert.

Jump Rope to Scorch Calories

2009-06-27T16:16:00.000-07:00

Kelly Gonzalez
Busy Bodies
Date Published: July 1, 2009

Jump Rope to Scorch Calories

I’m a huge fan of efficient workouts. One of my all time favorite cardio workouts is jumping rope. If you think it’s just for kids or boxers think again. Jumping rope is a great way to get in shape and scorch calories.
Jumping rope can burn about 600-900 calories per hour, about the same as running. It is very high impact, can be hard on the joints when performed for an extended period of time, and it takes a bit of practice and coordination. I don’t know many people that jump rope for an hour as their steady-state cardiovascular exercise. Maybe that’s a good thing, because in order to get the best benefits from jumping rope you don’t have to!

Take the Jump

Jumping rope is a perfect form of interval training. I’m an advocate for interval training because you can burn more calories in less time, and interval training has a huge impact on fat loss. When you perform short bursts of high intensity training your body releases a higher level of human growth hormone (HGH). This hormone helps regulate metabolism, burn fat, and build lean muscle. Adding intervals into your exercise program can help you break through plateaus and get better results.
Jump ropes are great, because they are affordable, usually $15 or less at your local sporting goods store, light and portable making them the best piece of exercise equipment to throw in your suitcase when traveling, and challenging, which relieves exercise boredom.

Choose a lightweight rope. Weighted ropes can cause wrist strain. To find the right length place the rope under both feet while standing. The handles should come up about 4-6” below your collarbone.
When you jump your shoulders should be relaxed, the swinging motion comes from the wrists not the arms. Look forward. Have a slight bend in your knee, keep your abs contracted (jumping rope is a great ab stabilization exercise!), and bounce off the balls of your feet. You should only come about 1-1.5” off the ground. It may take a bit of practice, and may be frustrating in the beginning, but once you get the hang of it jumping rope can be a lot of fun. With some practice you will be able to mix up your jumping patterns-alternate feet, double foot jump, single legged hop, lateral jump, high knees and kicks, etc. Get creative and challenge yourself!

Jump Rope Workouts

Improve your stamina, speed, agility, and tone and strengthen your body in just 15 minutes!

Mix Jump Rope Intervals Into Your Strength Training Routine

By performing jump rope intervals in a circuit fashion with strength training exercises you can get so much more out of your workout. You can strengthen and tone your muscles while keeping your heart rate up, which will give you the cardiovascular health benefits as well, and burn more calories. An added bonus is that cardio intervals mixed in with strength training can help reduce soreness by increasing circulation and flushing lactic acid from your muscles.

Example Circuit: Perform 2-3 sets of 15-20 repetitions of the first 3 exercises followed by a 1-minute jump rope interval. Rest 1-3 minutes between sets.

- Bodyweight squats
- Push-ups
- Crunches
- 1 minute Jump Rope Interval

15-Minute Jump Rope Workout

Warm-up for about 3 minutes with easy jumping

Perform 30 seconds of speed jumping followed by 30 second recovery. Complete 5 repetitions.

Recover for 1 minute.

Alternate between high intensity jump roping for 15 seconds and recovering for 15 seconds for one minute. Complete 3 repetitions.

Jump easy for 3 minutes.

Sculpt Sexy Arms This Summer

2009-06-19T15:37:00.000-07:00

Kelly Gonzalez
Busy Bodies
Health and Fitness
Date Published: June 24, 2009

Sculpt Sexy Arms This Summer

Nothing goes better with a sleeveless top than toned arms. This summer get shapely arms in just minutes a few times per week by incorporating strength training exercises to your routine.

To truly sculpt shapely arms you must execute a variety of exercises to target the various muscles of the arms, shoulders, chest, and upper back. The individual muscles must be stimulated in order to hypertrophy (tone), and fat levels must be reduced for the muscle definition to be visible. So remember, nutrition plays an important role in reducing body fat levels to let all that hard work show through.

To get the most out a quick upper body strength training session try mixing things up by supersetting the exercises. By doing one exercise right after another you can easily increase the intensity. Another way you can spice things up in the weight room is by performing combo sets in which you perform one exercise that flows right into the next. Combo exercises use more muscles at once and take more time to complete a single rep, which makes the muscles work harder and respond by increasing the time of contraction. Supersets and combo exercises are not only more intense, but also more efficient. You are capable of burning more calories in less time.

The Circuit: Perform each of these exercise combinations with no rest in between. Perform 10-12 repetitions of each, and 2-3 sets. Rest 30 seconds to 1-minute then move on to the next group of exercises.

Triceps Dip/Incline Push-Up
Targets: Triceps, pectorals, front deltoids, back muscles
(Bodyweight exercise. Perform one set of each consecutively and repeat for a total of 2-3 combo sets.)

- Triceps dip: Using a bench or chair, sit down, place your hands palm down beside you, walk your feet out straight in front and scoot your hips off so your back is against the edge. Keep your arms in a 90-degree angle to begin then extend your arms and raise your body up. Lower back down, and repeat. * To make the exercise more difficult extend your legs all the way out in front of you with no bend in your knees.
- Incline Push-Up: Place your hands on the bench with your body in a plank position, arms extended and shoulder width apart. Keep your body stable, and lower your chest to the bench as you bend you arms and push back up. * To target the triceps more keep your hands closer together.

Bent Over Row/Triceps Kickback Combo
Targets middle and lower trapezius, rhomboids, latissimus dorsi, posterior deltoids, triceps
(Use Light weights- dumbbells/resistance band/etc.)

- Start with a Low-Row- In a standing position with your knees slightly bent. Bend over slightly from the hips keeping your arms at your sides. Pull you arms up so your upper arms are parallel to the ground. From that position perform a Triceps kickback by extending your arms all the way out.

Biceps Curl/Shoulder Press Combo
Targets Biceps brachii and medial deltoids.
(Use Light weights-dumbbells/resistance band/etc.)

- Standing tall with your knees slightly bent and the weights down by your
side, perform a biceps curl, hold and squeeze for about one second and then raise the weights overhead for a shoulder press, lower back down and repeat for 10-12 repetitions.

Deltoid Trio
Targets anterior, posterior, medial deltoids.
(Use Light weights- dumbbells/resistance band/etc.)

- Standing tall with your knees slightly bent and the weights at your sides-raise the weights straight out in front of you shoulder height, lower back down then immediately raise them up simultaneously at your sides, lower down and finally bend over slightly from your hips and raise the weights out to the side shoulder height for a rear-deltoid raise and lower back down. Repeat the series for 10-12 repetitions.

* Once you’ve become accustomed to this circuit you can mix it up by performing each set at different speeds, which varies the duration of the muscle contraction. For example: Perform the first set of triceps dips/push-ups at a basic 2 count (2 seconds down, 2 seconds up) then for the 2nd set make it a 4 second count on the way down, 2 seconds up, and finally, if you’re doing 3 sets, reverse it and do 2 seconds down, 4 seconds up.

Wave goodbye to underarm flab and look sleek a

June is Men's Health Month

2009-06-11T08:33:00.000-07:00

Kelly Gonzalez
Busy Bodies
Health and Fitness
Date Published: June 17, 2009

Men's Health Month

Hey guys, have I ever told you that you look great in a gown….

- A patient gown that is. There’s nothing more masculine than a man who cares about his health. Besides the basics of a healthy lifestyle like proper nutrition, exercise, and stress management, it’s important to receive age-appropriate tests and health screenings.

The month of June is Men’s Health Month. Health education programs across the country aim to increase awareness of men’s health problems and prevent future health problems through regular screenings and early detection.

Common health problems in men include heart disease, prostate cancer, and testicular cancer.
Heart Disease is the number killer in men in the United States. It’s imperative to know about your family’s history of heart disease since it highly affects potential risks. Yearly health screenings should include:

- Blood pressure: high blood pressure is 140/90 or higher
- Cholesterol: Total level of cholesterol should be less than 200 mg/dL 200-239 mg/dL is considered to be borderline high risk.
- Triglyceride Levels: less than 150 mg/dL is desirable.

Prostate cancer is the second leading cause of death in men. Each year about 230,000 men will be diagnosed with prostate cancer. Prostate cancer usually has no early warning signs, which makes screening and testing very important. Men should begin testing yearly at age 40. Health professionals test for prostate cancer by using the PSA (prostate-specific antigen) blood test and digital rectal exam. To prevent prostate cancer it is recommended to drink plenty of water to flush out the bladder, eat more fruits and vegetables, and less red meat, and manage your weight.

Testicular cancer is more common in younger men, ages 15-35. Luckily, testicular cancer is one of the most curable cancers at any stage. Self-examinations help detect abnormalities.

Other tests and screenings that should be performed on a yearly basis include:

- Obesity: test body mass index (BMI). To measure BMI, take weight (in kilograms) and divide it by height (in meters) squared. A healthy BMI for men is between 20-25.
- Diabetes tests
- Testing for sexually transmitted diseases
- Colorectal cancer tests
- Depression

Decrease health risks by living a healthy lifestyle:

- Manage stress levels: Don’t let any situation get the best of you. Take time to engage in activities/hobbies you enjoy. Try relaxation methods such as yoga, deep breathing, and meditation.
- Eat a well balanced diet: Try to consume 5 servings of fruits/vegetables everyday. Eat lean sources of protein, and limit consumption of red meat.
- Drink plenty of water: Don’t wait until you’re thirsty to drink.
- Receive adequate amounts of sleep and try to stick to a regular sleep schedule.
- Limit use of alcohol/caffeine
- Be smoke-free
- Engage in at least 30 minutes of physical activity at least 5 times per week.

It’s never too late to take more initiative towards living a healthy lifestyle, and educate yourself about risks and prevention. If you’re over the age of 40 and you can’t even remember the last time you had a physical exam try to schedule an appointment soon and embrace the gown!

Eat Antioxidant Rich Foods for Beautiful Skin

2009-06-11T08:31:00.000-07:00

Kelly Gonzalez
Busy Bodies
Health and Fitness
Date Published: June 10, 2009

Eat Antioxidant Rich Foods for Beautiful Skin

Creams, powders, gels, lotions, the cosmetic aisle offers so many options. Who can keep track of all the products designed to keep you looking your best?

The best beauty secret doesn’t come in a bottle. It comes from the earth. Receiving appropriate amounts of antioxidants from a balanced diet can keep you looking and feeling great, add years to your life, and even give you smooth beautiful skin just in time for summer.

What are antioxidants?

Antioxidants are nutrients in the foods we eat. They aid in the protection of our cells from free radicals. Free radicals are molecules created by environmental pollution, the natural aging process, and mainly, metabolism, the use of oxygen to produce energy.

Free radicals are caused by the process of oxidation- the loss of an electron. When this occurs the molecule missing an electron attacks other stable molecules, making that molecule into a free radical as well, and the reaction continues, which eventually disrupts the normal activity of the cell allowing disease and illness to occur. Antioxidants are powerful agents that are capable of stabilizing the free radicals and prevent numerous illnesses including cancer and heart disease from occurring. Antioxidants are friendly givers. They stabilize the free radical by giving one of their own electrons. How kind, now don’t you want to be kind enough to give your body the necessary antioxidants it needs?
Antioxidant substances include beta carotene, lutein, lycopene, selenium, Vitamin A, C, and E. These can be found in whole grains, fruits, vegetables, nuts and seeds, and lean protein sources.

The level of antioxidants in a particular food is measured by an Oxygen Radical Absorbance Capacity (ORAC) score- the higher the score the higher the level of antioxidants.

The United States Department of Agriculture ranks foods according to their ORAC levels. Winning foods that are bursting with antioxidants include prunes, berries-blueberries, blackberries, strawberries, raspberries, strawberries, plums, oranges, cherries, kale, spinach, brussels sprouts, broccoli florets, and beets. While these top the list, mostly all fruits and vegetables provide a hefty amount of antioxidants.

Glow from the Inside Out

Those nasty free radicals are the cause of premature skin aging and cell damage. There’s no skin cream that can fight free radicals like antioxidants. Antioxidants from a diet rich in top ORAC scoring foods can help you keep your youthful glow.

Here’s the skinny on some of the best foods for your skin:

Berries: You can’t go wrong with berries. Try cranberries, blackberries, blackcurrants, raspberries, strawberries, whatever you like. Berries are rich in vitamin C and E, and also help keep skin smooth and youthful by aiding in the manufacturing process of collagen.

Nuts: Nuts are an excellent source of vitamin E and fatty acids; both keep skin from becoming dry and dull. Nuts also contain a significant amount of zinc that helps skin cells grow, prevents inflammation, and helps maintain skin elasticity.

Sweet potatoes: Sweet potatoes are rich in beta-carotene. Beta-carotene is converted into vitamin A in the body, which is important for skin collagen formation, and the development of skin cells. Sweet potatoes also contain vitamin E and vitamin C. Vitamin E helps stimulate the powerful effects of vitamin C, which helps rid the body of free radicals from over exposure to the sun.

Salmon: Salmon contains a high amount of omega-3 fatty acids, which helps decrease inflammation, clogged pores, and dry skin. Omega-3 fatty acids keep the cells in the body healthy by strengthening the cell membrane, keeping harmful agents out, letting healthy nutrients in, and keeping water in the cells for smooth soft skin.

This Summer, shed your layers and reveal beautiful skin that is nourished from the inside out instead of out of a bottle. Thank nature and a balanced diet for smooth, soft skin.

Cardio Craze

2009-05-27T20:02:00.000-07:00

Kelly Gonzalez
Busy Bodies
Health and Fitness
Date Published: June 3, 2009

Cardio Craze

If you walk into a gym around prime time this time of year you may have difficulty jumping on your preferred piece of cardio equipment. The cardio craze is on as people try to shape up and shed a few pounds for summer. Out of all the elements of fitness, cardiovascular training is the token form of exercise for fat loss.

Cardio burns a large number of calories during the actual workout segment. High impact activities such as running can burn about 100 calories/mile, while low impact activities like swimming for example can burn about 250 calories in 30 minutes. Considering the weight loss principle of more calories out then in, incorporating a sufficient amount of cardiovascular training into your weekly routine is a great solution, but this fix can become a dilemma when it is the sole solution.

The main problem I often see when it comes to cardio is what I like to call, “the cardio marathon.” A marathoner trains to run 26.2 miles at a steady pace. The most important training run for a marathon is the long run, in which the marathoner runs slower then race pace but gradually increases the distance week to week in order to build the physiological components necessary for their bodies to endure the workload of running 26.2 miles. Marathoners do cardio by running for hours because that is their overall goal. If your goal is fat loss you don’t have to, and shouldn’t do hours of steady state cardio.
People often say, “I can do the elliptical forever, I’m in great shape, but I’m not losing any weight!” Looking on the bright side, you are strengthening your heart, lungs, increasing bone density, lowering cholesterol, and blood pressure by performing cardiovascular training, but if you want to tone up and lose weight you need to train smarter not longer or harder.
In order to burn fat you need to rev up your metabolism so you burn more calories around the clock. In order to do this you want to change your body composition so you acquire more lean muscle mass and less fat. Okay, so how do you do that? There is no single activity to do this. It is a combination of cardio, strength training, and nutrition.

If I can offer just one piece of advice when it comes to fat loss and cardio it’s always switch it up. Why is 30 or 60 minutes such a magic number for exercise duration? Focus on quality over quantity. If you are accustomed to performing 30 minutes of cardio at the same intensity most days of the week add intervals to challenge yourself. Interval training uses both the anaerobic and aerobic system. During the intense burst of effort you are using glycogen stored in the muscles as fuel. If you recall from last weeks article about low carb diets, glycogen is stored in the muscles and liver for energy and excess is stored as fat. During the “working interval,” the body is not using oxygen for energy so you go into oxygen debt. When you recover your body pays back the oxygen that it was deprived of and breaks down the lactic acid (causes the burning sensation in muscles) that accumulated, then the aerobic system uses oxygen to convert stored carbohydrates into energy. Stored carbohydrates are burned meaning potential fat is burned.

Interval training is an excellent addition to your standard cardio routine. I recommend adding 20-30 minutes of interval training into your weekly exercise schedule 1-2 days per week. Start by warming up for about 5 minutes, work at a higher intensity by either increasing speed, resistance, or both for 30 seconds-1 minute and recover for about 2 minutes. Repeat 6-8 times.

To get in shape this summer I challenge you to step outside your comfort zone, if you are in love with the elliptical machine try a spinning class instead. If you are cardio master hit the weight room for circuit training or work on your flexibility in a yoga class. When it comes to shaping up, losing fat, and gaining overall fitness there are many pieces to the puzzle. The key is creating a balance between the components of fitness that works for you. Most importantly, enjoy the activities you do. If 60 minutes on a treadmill isn’t your thing, there are plenty of other options out there that can give you the results you’re seeking.

Low Carb Lifestyle

2009-05-27T20:01:00.000-07:00

Kelly Gonzalez
Busy Bodies
Health and Fitness
Date published: May 27, 2009

Low-Carb Lifestyle

Summer=bathing suit. Bathing suit=diet?

If bathing suit season has you feeling a bit stressed you may feel the need to kick a diet plan into overdrive for the next couple of weeks. The most popular diet revolution at the moment is the low-carb diet. Whether you swear by Atkins, South Beach, or the Zone, low-carb diets have proven to be quite successful in many cases.

To understand a low-carb diet it’s important to first understand what carbohydrates are and how they affect our bodies. Carbohydrates are a major source of energy and are especially vital for brain function. Carbohydrates are broken down into glucose (blood sugar) and primarily stored as energy reserves in the form of glycogen in the liver and muscles. Carbohydrates are categorized as simple or complex depending on how fast the body absorbs the sugar and utilizes it.
It’s a common misconception that carbohydrates make you fat. Many people think of carbs as only being breads, pastas, rice, baked goods, and sweets, when in reality, vegetables, fibrous legumes, and fruit are carbohydrates as well. The key is to eat foods in their most natural form when possible, and include more healthy low calorie carbs from vegetables into your diet.
One major problem in today’s world is that food manufacturers have turned nearly every carbohydrate into a simple carbohydrate by processing. Flours and grains are refined. Our bodies don’t need to do half the work in digesting them resulting in a quick absorption rate.

The reason carbs have led to weight gain is consuming an excess amount of carbs, the wrong kind, or in most cases both. When carbs are eaten in excess, whether it is simple or complex carbs, it is stored as fat. When glucose circulates in the blood the pancreas releases the hormone insulin to transport glucose into the cells. When there is a surplus, insulin stores the excess glucose as fat.

Insulin is really an evil little hormone. Not only does it store fat, but it also makes it difficult for you to use fat as an energy source by interfering with your fat burning enzymes. When you eat simple carbohydrates, your blood sugar levels are spiked, and a surplus of insulin is released. After the blood sugar levels return to normal the excess insulin is still circulating in search of more sugar causing you to become tired and crave more sugar. It’s such a vicious cycle!
To break the cycle and allow your body to use fat as fuel and thus lose weight it may be beneficial to engage in a low-carb diet. Not all low-carb diets need to be severe. Those who may have experimented with low-carb diets in the past may have felt miserable and fatigued. This could be for a number of reasons. First, you were probably not eating enough. Vegetables have carbs. Fruits have carbs. The key is that they are good carbs. Don’t be afraid of them. You need them, so eat them. It’s not all meat and water you know.

Second, your body may not be used to relying on fat and protein as fuel, and it desperately wants carbs for energy. This is what causes cravings. When cravings occur try to eat a healthy carbohydrate like fruit with a low glycemic index like an apple or berries or have a healthy starch like a small sweet potato.

Third, you may be over analyzing the diet. Don’t think about all the things you can’t have. Think about how you’re eating better, improving your health, and your physique. Throughout the initial few weeks you’ll most likely drop weight and have more energy. It’s important not to let a little weight loss go to your head and start splurging. All the progress you’ve made will quickly diminish. Instead, start incorporating good carbs back into your diet in moderation. This is why the South Beach Diet has had such high levels of success.

Whenever you choose to make a lifestyle change it’s vital to get informed. Check out websites, books, talk to personal trainers, nutritionists, and your doctor. The more you know the easier it will be.

Low Carb Sample Menu
Breakfast: ½ cup of dried oatmeal (old fashioned or steel cut)
½ cup of berries
2 scrambled eggs
Snack: medium apple and ½ cup of cottage cheese
Lunch: Garden salad with grilled chicken
Snack: Celery sticks with 1 tbsp. of peanut butter
Dinner: 6 oz. of grilled salmon
1 cup of steamed mixed vegetables

Follow Your Passion to Happiness

2009-05-15T10:25:00.000-07:00

Kelly Gonzalez
Busy Bodies
Date Published: May 20, 2009

I would like to let you in on a little secret. If you want to be happy follow your passion.
When I returned home from living in Australia for 6 months this past April I immediately felt the societal pressure to find the quickest way to start making the most money possible. I’m a recent college graduate. I have student loans to pay, and the money that I did have left my wallet down in Australia. I was faced with that single question, “what are you going to do with your life now?”

I’ve always been involved in the fitness industry, but felt as though it wasn’t going to be very lucrative due to the struggling economy. Therefore, I started exploring my options. Grad school would be costly, and basically I would be in the same predicament that I’m in now- job-hunting. So I started looking into attending nursing school. After all, there’s a shortage of nurses so I would most likely be able to get a job after graduation, and since I already have my bachelors I could do a one- year accelerated program, and voila- a stable salary. Sounds easy right?

I’ve never been one to take the easy way out. I knew I wasn’t passionate about nursing. My mother’s a nurse; a great nurse at that. I respect the position, compassion, and intelligence that nursing requires, but after shadowing in a hospital, touring nursing schools, and even working in a doctor’s office, I knew it wasn’t for me. It didn’t make me happy, and I knew it was never going to. I would rather live a simple life and be happy than slave away day after only for the money wishing I was doing something else, or could be someone else.

If there’s one thing about happiness it’s that it always shows through in a person. If you are miserable everyone knows it, and what’s worse is that it starts to make others feel miserable too. On the other hand, if you’re happy and content, you can help others feel the same. A study in the British Medical Journal found that “when someone gets happy, that person’s friend (a person in contact with the individual) experiences a 25 percent increased chance of becoming happy.” Happiness is contagious.A person must take full responsibility for their happiness. Other people and situations can’t make you happy, sad, or angry. If they do you’re allowing it to happen.

To me, it seems like so many people are waiting for happiness. They say, “When I meet the right person I’ll be happy,” “Once I’m done school, get a job, and have a good salary, I’ll be happy.” How can you wait for something like happiness? Is it worth it to be miserable all week at work, and only experience joy on the weekends? You may even feel stressed in your free time, because you know you eventually have to go back to a job you dislike.

You may be thinking, “well I have to, I have no choice.” What I’m most grateful for regarding my education is that I have learned that you ALWAYS have choices. Education equals opportunity. It doesn’t have to be structured education in a university or trade school setting either. It could be networking, meeting new people, asking questions, searching the Internet. There are opportunities out there, but you have to look for them. Trust me, if you want something bad enough, you will always find a way to make it happen. I believe that the search and journey towards a goal is such an amazing time. It’s absolutely elating, because you become a problem solver, and the puzzle is YOU! Why is there so a rush to get it done and over with?

What do you want out of life? You have to see what’s out there, what’s realistic for you, and you may have to take some big risks. It’s not easy, but when something’s too easy, how boring is that?
If you read biographies of happy successful people you’re likely to find that they followed their passion even though their philosophies and ideas may have seemed unconventional and far-fetched. Financial success isn’t everything, but obviously it’s important. Financial success seems to occur naturally for those who do what they love, because they firmly believe in what they do, and love every second of it. Work isn’t work at all.

I believe in childish ambition with one foot firmly on the ground. Throw your fears aside, pursue your dreams, open yourself up to new opportunities, but yet still have a realistic plan, do your research, and evaluate your risks. Children never say, “When I grow up, I want to be stressed out, work extremely long hours in a job I despise, and never have time for pleasure.”
If you follow your passion, you will still come across obstacles and endure stressful times along the way to success, but at least you know it’s worth it, and as long as you stay positive there’s nothing stopping you!

Protein Follow-Up

2009-05-12T04:54:00.000-07:00

Kelly Gonzalez
Busy Bodies
Date Published: May 13, 2009
Protein follow-up: Precautions about too much protein

Last week I wrote an article about the benefits of supplementing your diet with protein powder to aid in weight management and athletic performance. In this weeks article I wish to emphasize and elaborate on a very important topic regarding protein: consuming adequate amounts. As I stated in the last article the recommended daily intake of protein is .80 g/kg of bodyweight. That’s .36g/ lb. of bodyweight. Yes, bodybuilders and some athletes do increase this amount by quite a bit when necessary, but excess protein in your diet can be detrimental to your health. More is not always better.
Protein is an essential macronutrient. Unlike glucose, it cannot be stored anywhere in the body. When ingested the necessary nutrients are broken down into amino acids and fill the body’s protein needs, the excess is converted to FAT! Please don’t be fooled into thinking that all that excess protein is being stacked in the form of muscle on your biceps! Protein has calories- 4 calories/gram. Any extra calories beyond what your body needs leads to weight gain.

Now, let’s consider another scenario. You are not eating more calories then you normally would or need to, but you are getting more calories from protein than other food sources. High protein diets have shown to aid in weight loss, mainly because you lose the water weight related to carbohydrates.

*High protein diets are not recommended by the American Heart Association.

See, when you ingest too much protein the body forms toxic ketones. Ketones can make you feel nauseous and even decrease your appetite so weight loss may result. The liver and kidneys have to work very hard to digest the excess protein and flush the ketones out of your body, thus, you urinate more and lose water weight, and it can even lead to dehydration, which puts stress on the heart. Ouch, now the liver, kidneys and heart are hurting.

Not only are you losing water, but you may be losing calcium from your bones as well. Calcium is needed to digest protein. When there’s an insufficient amount of calcium and too much protein your body has to pull calcium from your bones, which you eventually excrete. Ever heard of kidney stones? They don’t sound pleasant, so be careful. Plus, all that weight bearing exercise that is meant to prevent osteoporosis may be counterproductive if you’re constantly losing calcium through protein digestion.

Protein Know How:

1. Only 15% of your total daily caloric intake should come from protein. More than 30% can put stress on the kidneys
2. Cut back on animal protein sources, because they are harder for the body to digest, may be higher in cholesterol, and saturated fat. Incorporate more vegetable protein into your diet.
3. If you’re taking in more protein than necessary, be sure that you are exercising- it helps your kidneys work more efficiently and burns extra calories.
4. Drink plenty of water to aid in digestion and prevent dehydration.
5. Be sure you are getting adequate amounts of Vitamin B. You need adequate amounts of Vitamin B to utilize protein. Many protein rich foods have sufficient amounts, but if you are supplementing with extra protein you may want to consider supplementing with Vitamin B6 in particular as well.
6. Protein shouldn’t be solo. Don’t forget about the other food groups! You don’t want to miss out on vitamins and minerals.
7. Protein supplementation is best for boosting athletic performance when used at certain times like before or after training or before bed. You don’t need excessive gram upon gram of protein all throughout the day. Protein requires portion control too.

Bottom Line: You don’t see many Americans with Kwashiorkor, a protein deficiency. You’re mostly likely getting more than enough protein in your diet. Protein powders are a great supplement, but be sure that the added protein is not putting you over the limit as it can cause health problems in the future. The most important thing to keep in mind is BALANCE.

The Power of Protein Powder

2009-05-12T04:52:00.000-07:00

Kelly Gonzalez
Busy Bodies- Health and Fitness
Date Published: April 29, 2009

The Power of Protein Powder

Yesterday I went shopping. Unlike most young female consumers I didn’t shop for clothes, shoes, or electronic devices. I went shopping at the Vitamin Shoppe after seeing a sign outside of their store that read “Semi-Annual Sale!” One of the main items I was after was protein powder.

The brand I usually buy was not on sale though. After talking with the sales clerk I was left feeling guilty for not splurging and buying the brand that I’ve had much success with. According to him, it was the best.
Oh, well, it wasn’t in my budget. I explored the ingredients of the “sale” brands to find the one most suitable for my needs- aid with recovery, help maintain lean muscle mass, low fat, low in carbohydrates and sugar, and a full profile of branched chain amino acids. With so many choices it wasn’t easy, but after scrutinizing over nutrition labels, I found a protein powder right for me.

If you’re not sure if you should supplement your diet with protein powder I would highly recommend you do. Protein itself is a macronutrient essential to build, repair, and provide maintenance to the body. Plus, protein helps with weight management by keeping you fuller longer since it takes longer for your body to digest.

The American diet is one of the few that is notorious for getting an ample amount of protein, but not all protein sources are created equal. While you should be able to meet the recommended daily allowance of .80 g/kg of body weight per day easily in the typical American diet you could be getting “bad” sources of protein full of fat and cholesterol. Good sources of protein include lean meat, eggs, fish, low-fat dairy products, and non-animal products such as soy, nuts and seeds, and legumes. Supplementing your diet with protein powder is a convenient way to receive a good source of protein, and reap the many benefits without adding fat, sugar, or a surplus of extra calories

Most protein powders offer a complete profile of amino acids. Amino acids are the building blocks of protein. Non-essential amino acids are naturally made by the body in sufficient amounts, but may need supplementation depending on individual needs. These include amino acids such as glutamine, arginine, alanine, and taurine. Essential amino acids must be taken in through food sources or supplements in order for the body to function properly. These include: isoleucine, leucine, and valine. These essential amino acids are also called branched-chain amino acids or BCAAs.

A study in the 2003 Journal of Nutrition found that higher levels of the essential amino acid, leucine, helped people preserve lean muscle mass. Lean muscle mass is significant in weight management, because muscle burns more calories than fat even at rest. Approximately 1 pound of muscle burns about 50 calories per day at rest. Therefore, protein can help you lose weight from fat, sparing your calorie burning lean muscle tissue.

Ingesting protein after workouts can boost recovery time. BCAAs are metabolized directly into muscle tissue aiding in protein synthesis. Glutamine, a non-essential amino acid mainly responsible for muscle repair, is produced within the body, but intense exercise can quickly deplete your natural resources. By ingesting protein powders after workouts you can restock your glutamine stores and feel stronger for your next workout.

If you choose to use protein powders in your diet it’s important to know your choices. The purest form of protein powder is “isolate.” Isolates contain the most protein, about 90-98%, while concentrates contain about 40-85% protein per gram, because it is less filtered. Both forms are generally low in fat, lactose, cholesterol, and carbohydrates. The two most common forms of protein used in powders are whey and casein.
Whey protein is made from a by-product of cheese from cow’s milk. It is known as the fast digesting protein, most desirable for post workouts, because it is absorbed very quickly by the body, usually within an hour, offering immediate repair to damaged muscles.

Casein, also known as “milk protein,” is a slow absorption protein. It can remain in the blood stream for up to 7 hours, allowing a slow and constant release of amino acids. Casein is the ideal protein to use for meal replacements, keeping you full longer. It is also the best source of protein to take before bed. Your body repairs itself during sleep. Casein helps protect muscles from catabolism; helping you increase your muscle mass and strength.
Many protein powders offer a combination of whey and casein so you can benefit from both- the fast acting whey for repair, and the slow digesting casein to spar muscle tissue from being used for energy.
To be honest, protein powders are not always tasty, especially when plainly added to water. For a better tasting option, mix in low-fat milk or add to a smoothie. I like to add protein powder to my morning oatmeal or cereal. Ingesting protein in the morning helps stabilize blood sugar levels throughout the day, so give it a try.
Remember, protein powder is not just for bodybuilders, it won’t bulk you up if you have it in the right amounts. Athletes should consume about 1 gram/pound of bodyweight, while the less active individual may only need about 1 gram/kilogram of bodyweight. To find the optimal protein powder for you visit your local wellness store such as GNC.
Kelly’s Favorite Protein Shake
1 serving of protein powder
½ banana
1 cup of mixed berries
6 oz. of skim milk or soy milk
6 oz. of water
6-8 ice cubes
* Mix ingredients in a blender, pour, and enjoy!

Recession Proof Your Spring Exercise Regimen, Join the Ranks of Runners

2009-04-16T08:15:00.000-07:00

Kelly Gonzalez
Column Title: Busy Bodies
The Annapolis Capital Gazette Newspaper- Sunday Capital
Health and Fitness
Date Published: April 19, 2009

Morning, mid-day, evening, even late at night, they’re out there. Runners. Since spring has arrived it seems like local runners have been set loose to pound the pavement.

Can you blame them? What better way to shape up for summer than scorch about 100 calories per mile and not pay monthly dues?

If you wish to join the ranks, it’s important to have a little know-how. I’ve seen it occur far too often in the past- the warmer temperatures, budding flowers, and the guilt of a less than active winter causes people to hit the ground running hard, only to be left sore, miserable, and injured. Your running days are over faster than they began. Before you step out the front door take time to plan for success.

Choose Your Shoe

Running is the ultimate recession proof form of exercise. You don’t need much to get started. The most important item: shoes. A common mistake that some individuals make is starting a fresh season with worn out shoes or the wrong type of shoe. This can lead to injuries including the most common ailment of new runners, shin splints- pain along the front of the lower leg.

Visit your local running store where qualified personnel will be able to determine the best shoe for you based on the structure of your foot. The staff should look at the arch of your foot to access whether you need a motion-controlled shoe for overpronation (feet roll inward), a softer midsole for underpronation (feet roll outward), or a basic running shoe with good stability for normal pronation.

Tip: Your feet slightly swell during the day. Shop for shoes later in the day for the best fit.

Dress For Success

Spring temperatures fluctuate and tend to be extremely unpredictable. Aim for comfort and add a few essential items to your wardrobe to be prepared to run in any type of weather.

- Waterproof jacket: Spring showers seem to be in the forecast almost daily in April. A lightweight jacket can help keep you dry and comfortable, and also block the wind.
- Technical running top and shorts: Still exercising in 100% cotton? Cotton absorbs sweat, clings to your body, and can cause chafing. Instead, of cotton, try a dry-tech fabric like Under Armour or Nike Dri-fit that “wicks” the sweat away from your body keeping you dry and comfortable.
- Socks: If shoes are the most important piece of running attire then socks have to be the second. Once again, cotton is not your friend. Feet sweat…a lot. Choose a running sock made from materials like nylon and polyester to wick away sweat and protect your feet from blisters.
- Hat: The temperatures can still be quite chilly this time of year, especially early in the morning. About 70% of body heat is lost through the head. Stay warm and dry by running in a dry-tech hat.

Bottom Line: Choose lightweight clothing that will wick away moisture.

Tip: When getting dressed for a run dress as though the temperature is 15-20 degrees warmer than it actually is.

Support, Socialization, and Stamina

It can be easy to buy the right shoes and dress like a runner, but the most difficult part of beginning a running program is actually doing it! For the first week or two you’re out the door determined to finish the course, but then after a few weeks other priorities become more important, you put your run off until the next day and the next, and before you know it summer is here, the race you wanted to run has passed, and you’re back to square one.
Luckily, there are plenty of running enthusiasts in the area here to help new runners like yourself get started safely, and make exercise a part of your life. Local running groups are a great way to get started. There’s a myriad of benefits to joining a group.

First of all, solo runs can get pretty lonely after a while. A running group is a wonderful way to socialize, meet new people with common interests, and chat during a run. The time flies by. Instead of being just another thing on your to-do list, your weekly runs become a fun social highlight of the week.

Secondly, organizations like the Annapolis Striders offer programs that help beginners build up mileage and stamina safely week by week with a progressive 10-week training program. This year’s program begins Tuesday April 28th at Bates track. The sessions incorporate run/walk intervals preparing you for your first 5k race. By working with a group your workouts are pre-determined, helping you stay on track, avoid injuries from “too much too soon,” and gives you that extra kick in the butt to attend and not fall behind the group.

Fleet Feet in Annapolis offers training programs as well. In addition to their 12- week beginner’s 5k training program beginning on Monday April 20th, called, “No Boundaries Running 101,” they also offer continuing programs so participants can graduate to the next distance working up to a 10k in Running 201 and training for the infamous Annapolis 10 miler in Running 301.

Tip: Some days runs will feel more difficult than others, don’t let this discourage you; it’s important to listen to your body. Instead drop back in the group and run with someone who is a bit slower than you, and help push them along.

To learn more about training programs, weekly runs, races, and all of your running needs please visit the following websites:
- Annapolis Striders: http://www.annapolisstriders.org/
- Fleet Feet Annapolis: http://www.fleetfeetannapolis.com/

This Spring I hope you join the ranks of runners and discover an exercise program that is guaranteed to get you fit for summer, boost self-confidence, and even enhance your social life. It doesn’t cost much to get started. Invest in running today, and experience an enjoyable form of exercise for years to come.

See you on the road.

Rainy day home workouts: Don’t let April showers keep you from getting fit for summer

2009-04-11T02:59:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: April 15, 2009

“April showers bring May flowers.”

Unfortunately, April showers don’t bring the endurance of Lance Armstrong or the body of Heidi Klum. Waking up to gray skies, and threatening rain clouds may be all you need to can your outdoor workout for the day interfering with your fitness goals.

In reality, strong rain showers and spring storms can be dangerous out on the roads. The roads are slick, lightening and strong winds can be extremely hazardous, drivers may not see you as well, and wet socks and shoes can cause nasty blisters.
If it’s just one of those days, don’t sit around until the flowers are in full bloom. Get creative, and stay fit by working out indoors. It can be a nice change of pace, and give you a chance to work on your weaknesses.

Turn on the tube

Perhaps, you have a workout DVD sitting around. Whether it’s a Jane Fonda video from years ago, or Jillian Mitchells latest fat burning session, give it a go.

On satellite TV there’s a channel for everything. Luckily for us fitness fanatics we now have our own television station, FitTV. Check their schedule for workout shows and times at their home page http://fittv.discovery.com/
Laugh it up. Sitcoms are usually 30 minutes long. Make room in the living room and start moving for the entire length of the program. Switch it up between cardio intervals and strength training moves.

It doesn’t take much

When you’re out on the road cycling, running, walking, how often do you hear, “stop and give me 10.” Being stuck indoors leaves you with the perfect opportunity to increase your strength and reduce your risk of injury.
You don’t even have to head for the gym to use the circuit weight training machines. All you need to create resistance is your own bodyweight. Below is a full body strengthening workout.

Perform 2-3 sets of 12-15 repetitions for each exercise. Rest 1-2 minutes between sets and 30 seconds between exercises (only if needed, otherwise complete consecutively in a circuit fashion) Please make sure you are in good health to perform the below exercises.

Push-ups

In a prone plank position, outstretch your arms and separate your hands about shoulder width apart. Lower your body down towards the floor by bending your elbows in a 90-degree angle. Lower down for a 3 second count and push up for a 2 second count. Perform as many full pushups as possible, when fatigued finish the set by dropping to your knees, but keep your upper body in a straight line as you lower your body towards the floor.

Full Squats

Stand with your feet hip width apart. Sit back and down as if you’re sitting in a chair. Return to the starting position and repeat.

Mountain climbers

In a prone position with your palms flat on the ground jump your right foot forwards toward your right hand and quickly switch bringing your left foot towards your left hand as your right foot goes back to the starting position. Keep alternating quickly for 12-15 reps on both sides. Strengthen your core, scorch calories, and get a cardio blast from this plyometric exercise.

Tricep dip

Using a chair or bench, line the middle of your back on the edge, place your hands on the ledge behind you. Walk your feet out and use your arms to lower yourself down (elbows 90 degrees) and push back up.

Abdominal crunch

Lying on your back with your knees bent at 90 degrees and feet flat on the floor. Curl your upper spine off the floor, squeeze and hold for 2-3 seconds and slowly roll back down. Keep your neck in line with your spine throughout the entire exercise to avoid straining.

Plank

In the prone position on your forearms and toes, keep your spine straight and hold for 60-90 seconds.

Beautiful Spring days will be here soon increasing our anticipation for the summer season. For now, we may still be plagued by gray skies, cooler than normal temperatures, and spring showers. No matter what the weather brings, at least your workouts don’t have to suffer!

Balinese Spa Experience

2009-03-28T23:30:00.001-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: April 1, 2009

The Balinese Spa Experience

What can $25 get you these days? Perhaps, a nice meal, a new shirt, gas in the tank of your car? Well, in Bali, Indonesia $25 can go a long way. I recently took a week long vacation in Bali- a vacation from living on the Gold Coast of Australia; flying 6 hours from one beautiful place to another. When’s the next time I can catch a reasonably priced flight to Indonesia?
Bali is extremely unique and mystical even, it’s an island based on the concept of karma. As my Balinese friend, Dewa told me, life for the Balinese is “all about balance.” The Balinese treat others and themselves with respect. This means they respect their body and try to live a healthy happy life. It’s no surprise that spa treatments are abundant in Bali.
Bali thrives on tourism, many of the resorts have in house spa centers to accommodate guests on holiday, but even walking down the street the women from the market areas offer cheap spa services such as massage, manicures, pedicures, reflexology, and aromatherapy.

The first spa package (yes, I indulged and had 2. I would have done more if I had the chance) I chose was $250.000 rupiah (IDR), which turns out to be about $23 USD. It included a foot bath and foot massage, aromatherapy massage, chocolate body wrap, and flower bath. My second spa experience included a full body massage and facial; costing only 130.000 IDR (approximately $12 USD). A myriad of health benefits accompany each component of the spa experience.

Foot Bath and Massage

A foot bath and massage helps to relieve stress and invigorate the often ignored overworked muscles, tendons, and ligaments of the feet and lower legs. Just placing your feet in a small tub of warm water promotes calming and relaxation. The use of aromatherapy oils such as peppermint helps re-energize the feet, and stimulate the senses.

To make your own foot bath at home fill a small tub with warm water, choose the oil of your choice, add about 5 drops. Adding a tablespoon of apple cider vinegar helps disperse the oil and also aids in detoxification. Soak for about 10-15 minutes. While you’re soaking your tired feet try to get your loved one to perform the massage!

Aromatherapy Massage

Aromatherapy is defined as the “use of volatile plant oils including essential oils for psychological and physical well being. During an aromatherapy massage a therapist mixes oils, and rubs the oils into the skin to promote well-being.
An aromatherapy massage is extremely beneficial not only because of the benefits of massage like increased circulation to promote healing, the release of toxins, stress relief, and reduced muscle tension, but also because the oils promote mental clarity, balance our moods, and assist in the regulation of hormones.

When the oils are inhaled or enter the bloodstream through the skin they affect the limbic system, which controls emotions and the formation of memories. Therefore, the oils can affect your mental state. Oils, such as lavender, chamomile, or geranium aid in relaxation and stress relief. Grapefruit and ginger promote mental clarity and positivity, while peppermint and rosemary are energizing.

Facial

Sun damage, pollution, stress, and the natural aging process can all affect the appearance of your skin, especially on your face. If you want to keep your healthy glow, and look younger than your years then a regular facial may be just what you need.
Facials are often performed by an esthetician. The spa facial usually begins with a consultation regarding your skin type, needs, and daily care. A facial helps exfoliate the skin, clearing away dead skin cells that can clog pores restoring a healthy glow. Facials that include lymphatic drainage can promote a healthy immune system as well by releasing built up toxins and wastes stored in the lymph nodes around the face and neck.

Body Wraps

There are various types of body wraps. In Bali, I chose the chocolate body wrap mainly because I love chocolate and it sounded much more appealing than a volcano mud wrap.

After my massage, my entire body was painted with a smooth paste that consisted of chocolate, milk, and honey. Most spas use a clay-like mineral based substance with cocoa extract. The language barrier between my Balinese masseuse and myself prohibited me from getting a ton of details. Then I was snuggly wrapped in a thermal blanket for approximately 20 minutes. I must admit I smelled delicious!

Body wraps are known to smooth, firm, and tone skin. Reports claim that body wraps can reduce cellulite, fat, and promote weight loss. Chocolate body wraps are as beneficial to your well-being as they are delicious. The caffeine and polyphenols (antioxidant) from the chocolate is absorbed through the skin and helps fight free radicals. The magnesium, potassium, and calcium help soothe skin and cause a calming effect within the body and mind.

Flower Bath

A flower bath is the perfect ending to a spa experience. It is sheer relaxation to submerge oneself into a warm bath of beautiful flowers and sip ginger tea.

In many cultures the flower bath serves as a spiritual ritual. Water is sacred as it cleanses and purifies the body, mind, and soul. The beauty of the flowers enhances the experience as it uplifts your mood, and promotes positive thinking.

Treat Yourself

You don’t have to be on vacation to treat yourself to a spa experience. (Unfortunately you won’t be able to get the works for $25 unless you’re in Bali.) Reward yourself for all of your hard work, take time to relax, treat yourself and your husband/wife to a couple’s spa day to celebrate an anniversary, birthday, or for no reason at all.

You don’t always need a reasonable excuse to do something good for your mind, body, and spirit. Live in the moment and enjoy!

Kid's Fitness and Development Through Sport

2009-03-23T21:01:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: March 25, 2009

Kid’s Fitness and Development Through Sport

During my elementary school days March was my favorite time of year. It was the start of lacrosse season. Every year at the end of March Annapolis Recreation and Parks kicked off the St. Mary’s girls lacrosse season with Blue and White Day, a fun-filled day of meeting all the players on various teams, player and coach clinics, picnics, and games.
In the following week, regular practices and scheduled weekend games would begin. I remember the practices always being enjoyable, and the games and weekend tournaments being highlights of my youth. It was carefree; before the pressure of college scholarships and making it to NCAA playoffs was an issue.

As children, exercise is fun rather than a boring chore that we feel obligated to do. The games teach children how to cope with winning and losing, success and failure, and the value of preparation.
It’s important to keep youth sports a fun and memorable experience for children. A bad experience early on can cause a child to shy away from youth sports and other activities, which can ultimately affect their views and levels of physical fitness later in life.

The Benefits of Youth Sports

It’s amazing how much free time children have. A study in child development at Penn State found that by some estimates 50% of children’s waking hours is free time. How a child uses their time “could strongly influence a child’s emotional, academic, and behavioral development.”

Organized sports and hobbies are an excellent way for children to spend their free time, because developmentally, it allows them to practice many real-world situations in a play setting. In sports children are taught the rules and regulations of the game. They must play fair, respect their teammates, opponents, and coaches. They may encounter peer or coach conflicts in which they must resolve in an appropriate manner. They attend practices to develop their skills. They learn that preparation for anything in life is important, and wins and accomplishments must be worked for. Children learn to cope with losing and failed attempts even when it doesn’t seem fair or just to them. They learn how to deal with stress and regulate their emotions.
Through youth sports, children learn about the value of exercise and proper nutrition at an early age. Parents and coaches should emphasize the importance of taking care of your body and how it affects performance. By simplifying concepts and making it fun to learn, adults can help children form the foundation for a healthy lifestyle.

Many studies have proven that participation in youth sports has a positive effect on a students grades and behavior. Those involved in sports throughout childhood and adolescence learn how to properly manage their time, strive for athletic as well as academic and career success, and are less likely to engage in drug and alcohol abuse, early sexual activity, and delinquency.

Keep it Fun

There are many circumstances that can cause a child’s positive experience in youth sports to take a dramatic fall. The Youth Sports Institute at Michigan State surveyed 10,000 kids and found various reasons why they quit sports. Among the top 10 were: loss of interest, not having fun, too much pressure, too much time, and too much emphasis on winning.

It’s necessary to reiterate the positive aspects of sports rather than focus on wins and losses or a child’s performance. The greatest things children receive from youth sports is enjoyment from the activity, self-esteem, friendships, and life lessons. By putting too much pressure on children at an early age can cause them to retaliate and have a negative outlook.

Today, many children do not continue sports throughout adolescence. In fact many adolescents do not engage in any physical activity at all. According to the World Health Organization, “In a comparison of adolescents in 28 countries, U.S. adolescents exercised less and ate more junk food than adolescents in most other countries.”

It’s a million times more difficult to learn to implement a regular exercise program into your daily life as an adult if you have no former knowledge or training. Staying active from a young age, throughout life is the best prevention for disease and injuries.

Make it a Family Affair

Your child’s practice time is a great opportunity for you to work on your fitness as well. Instead of dropping them off at practice, running errands or reading a book in the car, walk around the sports complex, bring some hand held weights and your Ipod and get moving. Make it a social time by asking other mothers to join in. This will help you stay motivated and keep you on track as well as develop a better sense of community.

Find What's Available Near You

Check your local recreation and parks information to find out what leagues and youth sports are available for your child. It’s important to let your child choose the activity that they want to participate in without feeling pressured or guilty. No matter what sport or hobby they take up, it is a time for them to experiment, make decisions, learn, and bond with peers and family.

Good luck to all the youth sports teams this spring!

Spin Into Spring

2009-03-23T20:59:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: March 18, 2009

Spin into Spring
Sweat drips over the handle bar, your leg muscles are on fire, you want to stop, but how can you when you’re so close to the end? You can’t give up. Not far in the distance you can see the top of the hill. Your pedal strokes are forceful…only a few more meters now…go, go, go…then the music stops.

All of a sudden you’re pulled back to reality. The instructor tells the class to release the resistance, sit back, and recover for a few minutes. Welcome to indoor cycling or spinning as it is also called.

Indoor cycling has been around since the 1980s, but in recent years has gained tremendous popularity. Indoor cycling classes are offered at many health clubs around the world. So what is so great about riding a stationary bike?

First of all cycling classes are designed to imitate an outdoor riding experience. Everything from the bike itself to visualizing and mimicking various terrains, to the high calorie burn is included. The bike is relatively simple in design. The main feature is the resistance knob that can be turned to increase or decrease the level of resistance. The seats and handle bar are adjustable for a customized fit and you can either opt for clip in pedals with appropriate cycling shoes or use the pedal cages.

A typical 45-minute cycling class can burn 400-600 calories! Of course, this depends on individual factors and the level of intensity. Don’t be fooled into thinking hundreds of calories are melting away as you visualize yourself on a leisurely ride through the park. You have to sweat. Cycling classes are raved about because they are an excellent form of interval training. Short increments of intense effort through the use of speed, resistance or both followed by a recovery period helps boost your endurance, metabolism, and burn fat. Not only that, but you strengthen your legs, glutes, and hips, which can prevent injury and make you stronger and more fit for outdoor cycling or other activities such as running or walking.

The typical cycling class format is conducted in a group setting with a certified instructor facing the class guiding the ride. The workout includes a warm-up, working portion, cool-down and stretch. During the warm-up the instructor will often go through different positions on the bike including standing, hovering, and sitting, hand positions, comfort and adjustment issues, and how to work with speed and resistance.

The class is performed to music, which is a fantastic motivator. Instructors often try to match the rhythm of the song to the cadence and visual cues of the ride. The working portion usually consists of climbing hills, sprints, tempo, and endurance rides for a length of a song or two followed by a short recovery.

If you’ve never tried a class before or fear that you’re not in shape enough to start indoor cycling think again. The beauty of the class is that you can go at your own pace. You’re in control of the resistance. You can add as much or as little as you like depending on your comfort zone. Often times, instructors will gauge intensity on a scale of 1-10, 1 being the easiest and 10 being the hardest. Some days may be easier than others so listen to your body and progress slowly.

I’ve been a certified Reebok cycling instructor and certified Spinning instructor through Johhny G Spinning for quite a while now. I taught classes throughout college at Johns Hopkins athletic center and at various gyms. One of the best aspects of indoor cycling that I’ve experienced through teaching is that students not only get a physical benefit, but also a mental benefit from the exercise. A sense of achievement is gained after each and every class. By working at high intensities for a certain duration, and visualizing yourself outdoors on a hill, in a race, etc. you are pushing yourself beyond your limits, and are left with a newfound confidence that keeps you coming back for more.

Indoor cycling at the local gym is a great way to stay in shape over the winter months, socialize with friends, and maintain a healthy lifestyle all year round. Spring is right around the corner. This year spin yourself into shape just in time for the start of warmer weather and brighter days.

Go Nuts!

2009-03-09T01:35:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: March 11, 2009

Go Nuts!

I’ve always been a fan of trail mix, although, I’ve always been a picky health conscious eater as well. The general trail mixes sold at convenience stores are not necessarily what I’m looking for. I run into problems finding premade trail mixes that are unsalted, have the nuts and seeds I’m after, don’t contain a ton of chocolate and dried fruit, offer smaller portion sizes, the list goes on and on. This is why I was so happy to find an organic store here in Australia that sells everything from all kinds of nuts and seeds and dried fruit to protein powders and organic seasonings in bulk.

Whenever I’m running errands in town and need a quick snack to keep me energized or preparing for a trip to another part of the country and need something small and filling for the plane ride I stop into Zenergy and visit the owner Jules Stark. Jules is only 26 years old, but has owned the successful store for nearly 5 years along with her mother and sister.
Zenergy’s motto is “buy as little or as much as you want.” The concept is that too often consumers pay too much for expensive packaging. Jules says, at Zenergy, “you help save the earth and your pocket.” Everything is organic and locally grown, which is a huge attraction for health minded people. Plus, you get the amount that you want, whether it’s a handful of almonds as a snack or a container of granola for the family’s daily breakfast.

The store is like a natural and healthy candy store. You have the option to grab a bag and make your own trail mixes. You can mix anything from antioxidant rich goji berries, selenium packed Brazil nuts, to heart disease fighting dark chocolate.
Nuts are Zenergy’s best- seller. Nuts are packed with fiber, protein, antioxidants, and phytonutrients. Nuts are high in fat, but they contain the healthy fats such as monounsaturated and polyunsaturated fats, which help brain function, supports healthy joints, and prevent heart disease.

The greatest thing about forming your own trail mix is that you can get the health benefits of different nuts. Walnuts are rich in omega 3 fatty acids. This can help support healthy brain function and keep you energized and focused. Cashews are a good source of iron and magnesium, which aids in proper muscle function and the absorption of calcium to support healthy bones and teeth. Almonds are an excellent source of protein, vitamin E, potassium and calcium. Studies have shown that eating a handful of almonds a day can help lower bad LDL cholesterol.

Unfortunately, the most common nut, the peanut is not the best option. Peanuts are rich in vitamin E, and do provide healthy fats, and B vitamins, but when compared to other nuts, they don’t offer as much nutritionally.

Adding dried fruit to your trail mix is an excellent way to add antioxidants to your diet, and years to your life. At Zenergy I
prefer the dried blueberries. Blueberries rank as one of the highest sources of antioxidants. Other dried fruit choices that I recommend are cranberries, banana slices, and raisins. Dried fruit offers the same health benefits as the fruit itself, besides the water content. Therefore, you can eat more dried fruit (add a lot more calories and sugar to your diet) then you would if you ate the fruit in its natural form.

For a more filling snack combine a handful of nuts with a piece of whole fruit or raw vegetables and dip. Nuts, seeds, and dried fruit make a fantastic addition to meals. Add more protein fiber, and antioxidants to your breakfast cereal, salads, and baking recipes.

To make your own trail mix I recommend visiting your local grocery store and buying the ingredients in bulk and then mixing the ingredients in portion control sized bags or containers. Opt for raw nuts over salted. Since nuts are high in calories and nutrients, and you don’t need generous amounts to reap the health benefits, the recommended amount is about a handful of nuts per day.

Happy mixing and healthy snacking. Go nuts!

If you would like to visit Zenergy’s website to learn more about their goods and services please go to www. Zenergybulkfoods.com.au

Core Exercises For a Healthy Back

2009-03-09T01:34:00.000-07:00

Kelly Gonzalez
Busy Bodies
Date Published: March 4, 2009

Core Exercises for a Healthy Back

Your mother probably told you not to slouch when you were a kid, and once again she was right. Sitting in front of a computer for hours each day, being hunched over in an uncomfortable chair or moving heavy objects with improper form can eventually do some serious damage.

Examine how you are sitting at this moment while you are reading this article. Are your shoulders hunched over? Is your head cocked to one side? Most people do these things naturally without even being aware of it. By becoming more conscious of your posture and strengthening your core you can prevent back problems down the road.

Statistics have shown that 4 out 5 Americans will experience back pain at one time or another throughout their life. Lower back pain is often the result of weakness in the core muscles due to poor posture, improper movements and lack of flexibility and balance.

The muscles of our “core” consist of all the muscles in the abdominal and lower back areas. These include the rectus abdominus, internal and external obliques, transverse abdominus, intercostals, the erector spinae, and the iliopsoas referred to as the hip flexors. By working in unison these muscles provide us with balance, stabilization, and the ability to transfer power throughout the body. Think of all the activities you do in daily life that require a strong core. Dancing, throwing, bending down to tie your shoes, even climbing into bed at night.

Often times when people think of core training they associate it with six pack abs or a flat stomach, but it’s important not to confuse these physical aspects with a “strong” core. Everyone, no matter what your fitness background, age, or limitations can benefit from core training. There are various exercises that can be done to strengthen the core and prevent lower back pain for now and in the future.

A simple ab routine can be mixed into your daily workouts and usually only takes about 10 minutes or so. It’s easiest to start with your own body weight and complete basic movements properly before you begin to add resistance and more challenging exercises. A core training routine should target all the muscles of the core to promote balance so while 300 crunches every night is doing something for you; it’s not the most efficient.

To start off, try core training in a circuit fashion going from exercise to the next. Start with the basic crunch to target your upper abdominals. Be sure to add a quick pause at the top of the contraction and lower back down slowly allowing each vertebra to roll down gently as you keep your abs tight.

To target your lower abs try leg lifts. Lying down on your back, keep your legs straight and raise them towards the ceiling in a 90-degree angle. Slowly lower both legs just above the ground and pull with your lower abs to bring them back to the starting position. Be careful not to go let your legs go down so far that your lower back begins to arch. Try to keep the tension on your abs through the entire movement.

For the obliques try the Russian twist. With your knees bent and feet on the ground, lean back with a straight spine until you feel tension in your abs, then twist your torso from side to side.

To isolate the core muscles and tap into the deep transverse abdominals perform a plank. Go into a push up position but place your forearms on the floor. Hold this position for 1 minute or more. Be sure not to let your hips dip and back arch.

While all the above exercises work the abdominals, we must not forget to always work the opposing muscle group, in this case the erector spinae. Many cases of lower back pain and injury result from over training the abs and lack of strength training for the lower back muscles.

A simple exercise to perform is the prone back extension. Lying on your stomach with your arms and toes pointed away from you, lift your shoulders and thighs and knees off the floor so your body is in the shape of a boat, squeeze at the top of the contraction for a second and slowly lower back down and repeat.

Having a strong core is not the only answer to a healthy spine. These muscles must also be flexible. Be sure to stretch your lower back muscles and abs daily, because these muscles are constantly hard at work with every move you make.

Johns Hopkins recently posted a health alert that contained great exercises and stretches for the lower back that will help promote flexibility. The knee pull can either be done more gently or a bit more vigorously as seen in some Pilate practices. To start, lie on your back and pull both knees into your chest. Then, hold one knee into your chest as you extend the opposite leg and switch. Never force a stretch; try to focus on your breathing and your muscles will relax. With the knee pull inhale deeply as you draw your knee into your chest and exhale as you gently pull it closer and extend the leg back down.

Your Mom was right about not slouching, but when she told you to “sit still” it’s better for your back if you rebel against this advice. Try to stretch whenever you’ve been sitting in one position for an extended period of time. Lower back stretches can even be done while you’re sitting at your desk or in class. Try twisting your upper body and looking over your opposite shoulder when you’ve been sitting still for more than 30 minutes.

Another great seated stretch for the lower back can be done by extending your legs straight out in front of you and leaning forward while keeping a straight spine. You will feel this stretch not only in your lower back, but also in your hamstrings. Keeping your hamstrings loose is important to a healthy back, because tight hamstrings can cause your body to be pulled out of proper alignment and directly affect the muscles of your lower back.

Rolling your shoulders up and back down your spine can ease tension when you begin to feel antzy, plus even these small controlled movements can energize you by increasing the oxygen to your brain which will help you stay focused.

By strengthening and stretching your core you will be able to become stronger in all movements and build a stronger body. Think of it as training your body for daily life. Being conscious of your posture and movements is the first step towards a healthier spine so listen to your Mother and don’t slouch!

Healthy Hearts

2009-03-09T01:33:00.000-07:00

Kelly Gonzalez
Busy Bodies
Date Published: February 25, 2009

Healthy Hearts

February has gone by so fast; I nearly forgot to mention one very important health alert for this month. February is American Heart Month. All over the country volunteers from the American Heart Association raise money for further research and education about heart disease.

Coronary heart disease is the leading cause of death in the United States. According to the American Heart Association nearly 15 million Americans have some form of the condition. Coronary heart disease occurs when plaque, made up of fat, cholesterol, calcium, and other substances in the blood, builds up along the walls of the arteries and slows down or stops blood and oxygen from getting to the heart muscle.

To protect yourself against coronary heart disease it’s important to access your risk factors and modify your lifestyle if necessary. Some common risk factors include:

Age, Heredity, and Gender

Prevention is always the best remedy, but there are some factors out of your control that can raise the stakes.
Unfortunately, age is an inevitable factor that can increase your risk of heart disease. Many physicians suggest to get tested as early as age 40, especially if you’re a man. Coronary heart disease has been found to be more common amongst men. Women are still absolutely at risk due to age, lifestyle, and other factors. Recent research has shown that women who go through menopause early are at a higher risk of developing coronary heart disease.

If heart disease runs in your family you are more likely to develop a condition in the future. It’s a matter of genetics. If your father or brother was diagnosed before age 55 or if your mother or sister was diagnosed before age 65 your chances of coronary heart disease increase.

Exercise, Diet, and Stress Levels

Other risk factors can be treated and prevented. Many depend upon your lifestyle choices. By remaining physically active and eating a healthy diet low in saturated fat you can manage your weight, which helps decrease your heart’s workload. Exercise and other forms of stress relief are great preventive measures since numerous studies have linked stress to conditions that cause heart disease.

Blood Pressure and Cholesterol

Regular exercise and a balanced diet help lower your blood pressure and cholesterol. Normal blood pressure is 120/80 mmHg or less. High blood pressure, which puts you more at risk of heart disease and other conditions, is considered to be at or above 140/90 mmHg. A healthy cholesterol level is less than 200mg/dL. A diet that is low in saturated fat is best for maintaining healthy cholesterol levels. A healthy adult should aim to consume no more than 300 mg of cholesterol a day. Those at higher risk should consume no more than 200 mg/day. Foods that are high in soluble fiber such as whole grains, fruits, and vegetables help prevent the digestion of cholesterol. Fish and other products such as flax seed oil are rich in Omega 3-fatty acids, which can help prevent blood clots, and are a helpful aid in fighting heart disease.

Limit Alcohol and Smoking

Excessive alcohol consumption and smoking are habits to ditch for general good health. They are primary causes of heart disease. A smoker’s risk of heart disease is 2-4 times greater than a non-smoker. Excessive alcohol consumption, consisting of 3 drinks or more/day has been linked to plaque build up in the arteries, and stroke.

It’s no surprise that coronary heart disease is so prevalent amongst Americans. The typical American lifestyle is a high-risk situation. Many people are faced with daily stress, lack of time to exercise, and readily available processed foods high in fat and cholesterol. It’s vital to see your physician regularly, determine if you’re at risk, and start a treatment or prevention plan. American Heart Month 2009 is almost over, but it’s never too late to put some heart into your personal health care.

The 3-Day Per Week Workout Plan

2009-03-09T01:32:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: February 18, 2009

The 3-Day Per Week Workout Plan

“I just don’t have the time to workout!” Does this sound familiar? Lack of time is the number one reason people don’t engage in regular physical activity. Here’s the comforting news: no one has time to workout these days. You’re not alone; feel better? Well, here’s the guilt trip: People that workout regularly make time for it. “If it were easy, everyone would do it.” Here’s the compromise: you can get fit, lose or manage your weight, and improve your health with only 3 workouts per week.

The American College of Sports Medicine (ACSM) and the American Heart Association recommends that adults under the age of 65 should engage in moderately intense cardio for 30 minutes a day, five days a week. 30 minutes a day isn’t much at all. The problem often doesn’t lie in the actual segment of exercise, but rather the preparation: having someone watch the kids, getting to the gym, and finding the energy. Well, the bright side is that the ACSM recommends an alternative: vigorously intense cardio 20 minutes a day, 3 days a week.

Making time for exercise 3 days out of the week is reasonable, right? Keep in mind that in order for fitness levels to improve you must increase the intensity. Strength training at least 2 times a week is important to maintain and build lean muscle mass, burn fat, improve metabolism, and increase strength and bone density. If you’re only able to exercise 3 days a week, there is plenty of time in between workouts for your body to recover so push yourself to work harder if you’re healthy and capable of doing so.

The Workouts

Day 1: Strength Training + 20 Minutes of Cardio
Warm-up: 5-10 minutes of aerobic activity
Strength Training:
Use dumbbells, body bar, or body weight for these exercises. Choose a weight that is challenging, but enables you to maintain proper form. Perform slow (2-3 count up/down) and controlled movements.
Squat: 3x 12
Chest Press: 3x12 or Push up: 3x20
Single Arm row: 3x12 on each side
Walking Lunch: 3x 10 on each leg
Shoulder Press: 3x12

Cardio: 20 minutes of vigorous aerobic activity.
An easy way to gage your intensity is by using the talk test. You should be able to speak, but it shouldn’t be comfortable to speak lengthy sentences or hold a conversation.

Day 2: Cardio/Strength Circuit

Alternate between 10 minutes of vigorous aerobic activity and 10 minutes of strength training. Perform 3 sets.
Warm up: 5-10 minutes of aerobic activity
Cardio Segments: Choose any form of aerobic activity: running, cycling, elliptical, jumping rope, etc. To prevent boredom you can mix and match, for example, running for one set and then cycling for another.
Strength Circuit 1 & 3
1 minute: walking lunges
30 seconds/side: Leg lifts
1 minute: Push-ups (do as many as you can in a row, then try to remain in push up position for the remainder of time)
1 minute: crunches
1 minute: Body weight squats
1 minute: Plank
1 minute: Leg raises for the lower abdominals
1 minute: Back extension
1 minute: Bicycle crunch
1 minute: Push-ups

Strength Circuit 2
Use a pair of dumbbells or a resistance band. Complete each of the exercises consecutively and then repeat for a total of 2 sets/10 minutes.
1 minute: Bicep Curl
1 minute: Tricep kickbacks
1 minute: Shoulder Press
1 minute: Low Row
1 minute: Lateral raise

Day 3: 45 Minutes of Interval Training

Warm-up: 5-10 minutes of aerobic activity
Alternate between 2 minutes of moderate intensity and 1 minute of high intensity activity for a total of 30-40 minutes. To increase your intensity add resistance (hills, higher level program on a machine) or increase your speed.

Guidelines for Success:

Weekly Plan

In order to ensure that you’re getting the workouts in you must plan it into your weekly schedule. Designate one hour 3 days a week to your workout. Know what activity you are going to do, where you’re going to do it, and what time. Days go by fast, you don’t want the end of the week to approach and all of sudden you’re struggling to get your workouts in on consecutive days. Your workouts will suffer, because you may be sore and tired from the day before, your chances of injury increase, and something may come up and the workout doesn’t get done.

Set Goals

Try to work just a little bit harder in each workout every week. That may mean get one more push-up than the week before or run faster for at least one or two of your intervals. Little improvements make a big difference in the long run. Each week you will have a sense of accomplishment and confidence that will you spur you on.

Change It Up

Once these workouts are manageable, and you’ve built upon them in your quest to reach goals, try something new. Your body adapts to a repeated stimulus. The change doesn’t need to be revolutionary. By even switching up the order of your exercises you can receive a benefit. Try a new class, take your workouts outside, or join a community exercise group. As you become more fit, you will most likely be open to more options. Take full advantage; it can do wonders for your mind, body, and spirit.

Take Action, Stay Active: Warding Off Osteoarthritis

2009-03-09T01:30:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Publishing Date: February 11, 2009

Take Action, Stay Active: Warding Off Osteoarthritis

Whether you were an all-star athlete back in the day, exposed your body to years of hard labor, or had an injury in the past, you may experience some sort of joint discomfort. Joint pain is part of the aging process. Due to years of wear and tear the connective tissues, tendons, and ligaments gradually lose their elasticity. Joints ache, become stiff, inflamed, and cause limited mobility. You can’t stop the clock, but you can take action now to decrease joint pain and prevent conditions affecting the joints such as the most common condition, osteoarthritis.

A joint consists of two bones shaped to bear weight and move freely over one another with the help of cartilage, which covers the ends of the bones and provides cushioning. Around the joint is a fibrous capsule lined with the synovial membrane, which produces synovial fluid to lubricate the joint and “feed” the cartilage. The synovial fluid consists of large protein molecules called proteoglycans that help to form protective tissues. As we age or experience over-use of a joint, we do not produce the necessary components for synovial fluid like we once did, it’s an issue of supply and demand. When this happens our cartilage suffers- it loses elasticity, breaks down, leaving our bones to become stiff and rigid- causing osteoarthritis. One in three people over 60 will have osteoarthritis; over the age of 70 almost everyone has some degree of the condition.

More often than not we wait until we experience some kind of pain and discomfort before taking action. It’s important to use preventive measures to ward off the natural aches and pains that the aging process brings to live life to the fullest. No one forces you to use a cane at 70. It’s up to you to remain mobile and active.
Here are some tips to ward off osteoarthritis:

Supplement with Glucosamine

Glucosamine is an amino sugar and building block of proteoglycans (supports healthy cartilage). Glucosamine is sold over the counter. Tests have proven the dietary supplement to be non-toxic and cause no harmful side effects. The recommended dosage of glucosamine is normally 1500 mg per day. It is normally sold in pill or powder form. It may take a few weeks to feel the benefits of the supplement since it is slow acting. I began taking glucosamine daily when I started distance running. I believe it helps prevent over use injuries. Along with other preventive measures I hope it keeps me running for years to come.

Exercise

This one’s a no-brainer. Physical activity should be a daily part of life to remain healthy. Exercise helps keep joints healthy and mobile. It strengthens the surrounding muscles, tendons, and ligaments, and decreases pain and symptoms of osteoarthritis. If you experience joint pain, especially in the hips and knees, water activities such as water aerobics and aqua jogging are great activities to stay active and lessen the stress on your joints.

Weight Management

Carrying around extra weight takes a toll on your joints. The compression and stress placed on the joints can cause discomfort. It can be frustrating to start an exercise program, because extra pounds can increase your risk of injury. It’s important to start slow and progress gradually. Manage your weight with a balanced diet and daily exercise.

Take your Vitamins

Vitamins aren’t just for kids. A daily vitamin can help ward off the negative effects of aging. Look for a vitamin that contains vitamin C, E, selenium, copper, zinc, and magnesium. Also be sure to get adequate amounts of calcium in your diet.

Avoid Inflammatory Foods

Arthritis literally means “inflammation of the joints.” Certain foods and products can increase inflammation in the body. If you have osteoarthritis or if it runs in your family try to avoid fried foods, dairy products, caffeine, alcohol, sugar, red meats, and “nightshade” vegetables such as eggplant, capsicum, and tomatoes.

Make A Splash: Water Aerobics Can Help Get You Fit Quick

2009-03-09T01:29:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: 2/4/09

Make A Splash: Water Aerobics Can Help You Get Fit Quick

Freezing cold temperatures can make outdoor exercise uncomfortable and daunting. It becomes more difficult than ever to stick to a consistent exercise program during the winter. Unfortunately, this can lead to weight gain, and decreased health and energy.

The gym is always a good option during the winter, but after a few weeks, you may become bored with the standard cardio machines and free weights. If this is the case, it’s time to switch things up. Not only will a change in your exercise routine stimulate your mind, but it will also help you break through plateaus by working different muscles, and presenting new challenges to the body.

If you haven’t tried water aerobics or aqua exercise before, it’s definitely something to consider. Aqua exercise classes are the perfect winter activity, because it’s indoors, social, and can safely prepare you to spring back into action when the weather warms up.

There are different variations of water exercise. There’s water aerobics, which primarily gets your heart rate up and improves lung and heart function there’s aqua strength training classes that improve strength and muscle tone, and even basic aqua jogging, which can help running form and lessen the risk of injury.

The most popular form of aqua exercise is water aerobics. Most classes combine cardiovascular conditioning, strength training, and flexibility into an hour-long class. Water aerobics generally consists of jogging, kicking, jumping, and even plyometrics to boost fitness levels. The average person burns about 300-500 calories/hour depending on how intense the workload is.

Strength training equipment especially made for water aerobics is often used to perform basic strength training exercises such as bicep curls, military presses, squats, and tricep extensions. Muscle tone is increased and strength is gained, because water provides resistance from every direction. Water provides 12% more resistance than on land, but feels easier. You not only receive resistance from the concentric action of the muscle (when the muscle contracts), but also are challenged during the eccentric phase (lengthening of the muscle).

If you haven’t exercised in a while, and want to get back in shape safely, water aerobics is the perfect form of exercise. In water you only support 50% of your body weight, which makes exercise easier. The water provides cushioning. Water aerobics is ideal if you are elderly, overweight, pregnant, or recovering from an injury. It can help arthritis, back pain, soft tissue injury, and decreased mobility.

If you’re an avid runner, aqua jogging can be a great from of cross training. By performing the running motion in hip or chest level water, or even deep water you are working in slow motion, this forces you to focus on correct form and action. You can prevent over doing it, and excessive wear and tear on your body by taking a day off from pounding on the roads. The greatest thing is that you’re still getting the cardiovascular and neuromuscular benefits of running.

An indoor pool can be a great place to do plyometics, which can improve speed, strength, and endurance. By performing tuck jumps, alternating lunge jumps, and scissor jumps in the pool, you are recruiting fast twitch muscles, burning fat, and increasing your lactate threshold without the pressure on your joints, which can increase your risk of injury.

If the gym is a bore, exercising at home is unproductive, and facing the cold temperatures and wind chill is not even an option, look into signing up for a water aerobics class at an indoor swimming facility. It’s a fun way to burn calories, boost fitness, and meet new people.

Improve Health with Acupuncture

2009-03-09T01:27:00.000-07:00

Kelly Gonzalez
Busy Bodies
Health and Fitness
Date Published: January 28, 2009

Improve Health with Acupuncture

I love delving into new things, especially when it’s health and fitness related. One aspect of Australia that I find particularly intriguing is the emphasis on holistic health. Holistic health care embodies treatment for the body, mind, and spirit. Examples of holistic health practices include yoga, meditation, massage therapy, Chinese herbal medicine, and acupuncture.

I have tried and tested all these methods. Each one is incredibly valuable in increasing overall health, and I’ve received the benefits that each offers, but the one I was most nervous about trying was acupuncture. I’m not a fan of needles. I have to lie down and close my eyes when blood is drawn at the doctor’s office; afraid I may faint.

I entered Dr. Charles Lu’s office of Traditional Chinese Medicine and Acupuncture out of pure curiosity after walking by numerous times a day. The sign outside said “Treatment for…insomnia, allergies, headaches, muscle pain, anxiety, eczema, weight loss, back pain, arthritis, digestive disorders.” I didn’t have any condition I was aware of, but figured I would inquire about how it works.

Dr. Charles did a very quick examination to see if my qi (pronounced chee) or “life energy” was flowing throughout my body properly. He felt my pulse in both wrists, examined my eyes, and tongue. I was skeptical at first. It seemed a bit too basic to reach a conclusion regarding my health.

By feeling my pulse Dr. Charles was examining the meridians of the body. The body’s meridians are “a network of invisible channels throughout the body, if the flow of the qi (life force) in one of the meridians is blocked or there is not an adequate supply of qi, then the body fails to maintain harmony, balance and order, and disease or illness follows” (Australian Acupuncture and Chinese Medicine Association).

Dr. Charles said there was not enough qi in my liver meridian, which causes stress and anxiety. I decided to try acupuncture. I have to have more qi in my liver meridian, right? Dr. Charles said if the meridians stay blocked it could eventually lead to cancer and other illnesses.

I threw a million questions out to Dr. Charles, about any pain incurred, how deep the needles go, how and why it works, if it’s really beneficial, etc. Dr. Charles, being a very calm man with broken English was not extremely helpful in answering my multitude of questions. I surrendered, lied down on the table, and watched him draw sterile needles from a pouch.
There was no pain involved, barely even a pinch as the needles were inserted into my liver meridian points which lie on the inside of the leg, just above the ankles. The needles were very fine. The needles work with the electrical circuitry of the body; causing a steady vibration that promotes healing and allows the body to regain balance and harmony.

I remained still on the table for about 20 minutes before Dr. Charles returned to dislodge the needles. Since I wasn’t treated for something more measurable it’s hard to say whether it worked or not. I did sleep very well that week. I’m not sure if it helped reduce stress, because it’s difficult to be the least bit stressed in my location, and current situation.

Many studies have been done on acupuncture to prove that it provides lasting pain relief. By examining the brain images of subjects in pain, a study at the University of Medicine and Dentistry of New Jersey found that subjects’ pain was reduced by up to 70% with acupuncture.

Many people rely on medications for pain relief and suffer from side effects. Acupuncture is non-addictive, has no side effects, and can provide relief for months. It is one of the “oldest and most long-standing health care systems in the world” (AACMA). Originating in China, this form of Eastern medicine focuses on creating wellness in the whole body, treating and preventing disease. Many Western medicine philosophies focus primarily on relieving pain for a short period of time and require constant use. Acupuncture treats the symptoms, strengthens immunity by increasing T-cell counts, and helps the body protect itself from future problems.

Acupuncture therapy may relieve symptoms after just one treatment, while other conditions require multiple and regular treatments. Many body clinics and massage therapy practices offer acupuncture.
The abundance of Eastern medicine and holistic health practice in Australia affects the cost. An acupuncture treatment costs about $20-30 in most clinics on the Gold Coast owned by Traditional Chinese Medicine practitioners. In the states acupuncture normally costs about $75-90 for the initial visit at most clinics.

If you find you’re constantly reaching for over the counter remedies for pain relief, cold and flu symptoms, or digestive disorders, try another alternative and call an acupuncturist instead. You may be amazed with the results.

Strength Training With Resistance Bands

2009-03-09T01:26:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: January 14, 2009

Strength Training with Resistance Bands

I’m sure you’ve seen resistance bands at the gym, you know, those colorful bands of rubber tubing with handles at the end. Have you ever used them? Resistance bands can be a great alternative form of strength training.
Many physical therapists recommend resistance bands to their patients as a form of rehabilitation to aid in strengthening and stretching. The benefits that resistance bands provide has caught on for more then just those individuals who are recovering from an injury.

Athletes involved in sports that require speed and agility often use resistance bands in their training, because the bands provide a safe way to practice explosive movements and plyometrics through resistance.

Everyone can benefit from strength training. Resistance bands are a great way of strengthening every muscle in the body, and adding variety to your routine. Unlike some machines, resistance bands force you to stabilize your body while performing the movement so you reap the added benefits of increased coordination and balance. The band also provides tension through the entire repetition, which if done properly can stimulate the recruitment of more muscle fibers, which means more strength is capable of being achieved.

The best thing about resistance bands is that they are small, light, and portable. They are a great piece of equipment to have in your home, because you can get a full body workout without having to go to the gym. It’s valuable to have a stable device like a stairwell spindle or sturdy bedpost to wrap the band around for some of the exercises. If you’re going out of town on vacation and worried about not being able to hit the gym for a few days, a resistance band makes the perfect addition to your suitcase.

Resistance bands generally cost anywhere from $6-$20. The main downside is that you can’t measure your strength gains by a numerical number of the weight you are lifting. The bands range in thickness. The thicker the band the more tension it will provide. I recommend getting a set of bands that vary in thickness in order to perform different exercises. Another way to adjust the amount of tension and the intensity level is to grip the band so it is shorter and provides more tension.
Below is a routine that targets all the major muscle groups of the body using a resistance band. Try to perform 12-15 repetitions for each exercise.

For Chest
Chest Press: Wrap the band around a stable device. Stand facing the opposite direction far enough away so there is the desirable amount of resistance. With an overhand grip (knuckles up), press both handles away from as if you were doing a push-up.
Resisted Push-up: Place the band over your shoulders as you are in push up position. Hold the band under your palms so the band is relatively tight around your back. Perform a push-up against the resistance.

For Back
Low Row: Wrap the band around a stable device. Facing the same direction, grip both handles and step backwards so there is enough tension. With both hands pull back alongside your obliques and pinch your shoulder blades together, release, and repeat.
Lat Pull: Sitting on a stability ball (for the added benefit of core stability) or on a bench/chair. Grasp the middle of the band in each hand, keeping your hands close enough together to provide you with the appropriate amount of resistance. Stretch the band apart and to the sides as you pull the band down to the top of your sternum, feeling the contraction of your back and biceps.

For Shoulders
Shoulder Press: Take a handle in each hand and place the middle of the band under your feet. Bring your hands up to be in line with your shoulders. Press up overhead bringing the handles together at the top of the contraction.

For Legs and Glutes
Squat and bicep curl: Place bands under both feet, which are hip width apart as you take a handle of the band in each hand and curl your hands around. Squat down as if you are sitting in a chair, keeping your knees over your ankles, as you are coming down into a squat keep your elbows at your sides and complete a bicep curl. Release your arms down as you stand up.

For Abs
Resisted Sit-up: You can sit on a stability ball to make this exercise more difficult or sitting on the floor is fine as well. Wrap the band around a stable device, face the opposite direction and take one handle in each hand with an overhand grip. Lean back with a straight spine so you can feel the tension in your abs; sit up and perform a controlled crunch against the resistance and slowly lower back down.

Resistance bands can also aid in flexibility, which is a main component of fitness. They can help you get a deeper stretch. Try using the resistance band to stretch your hamstrings.

Seated Straight Leg Hamstring Stretch: Sit up tall on the floor with both legs straight in front of you keeping a slight bend in your knees. Wrap the resistance band around both feet and grab the middle part of the band on each side of your feet so you have enough tension. Lean forward with a straight back to feel a stretch in your hamstrings. To go deeper into the stretch release from the stretch slightly as you inhale and try to bring your chest closer to your knees as you exhale, using the band to gain more flexibility.

Resistance bands are the perfect quick and effective tool for strengthening the entire body when you have limited space at home or can’t make it to the gym. So never feel like you can’t get your workout in, just grab that piece of rubber tubing and get going!

More Tea, Please

2009-03-09T01:25:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: January 21, 2009

More Tea, Please

The next time you’re in line at Starbucks you may want to think about ordering tea instead of your usual coffee. With only 1/3 the amount of caffeine it may not be enough to perk up the avid coffee drinker, but tea offers numerous health benefits that will keep you going in the long run.

Tea has been popular for millions of years all over the world. It is the second most consumed beverage behind water. Tea such as black, green, white, and oolong are made from the leaves of the evergreen tree camellia sinensis, which contain polyphenol antioxidants.

Antioxidants are important in a person’s diet, because they rid the body of molecules called free radicals, which are a by product of cellular activity, pollution, and the natural aging process. Free radicals are destructive within the body, because they harm DNA molecules, and pave the way for illness and disease. High amounts of antioxidants can be found in fruits and vegetables, and other plant based foods such as the dried leaves used to make brewed tea.

One of the most studied teas for its amazing health benefits is green tea. Green tea is rich in catechin polyphenols, such as epigallocatechin gallate (EGCG). EGCG is an antioxidant with cancer fighting powers. Studies have shown it can aid in protection against various forms of cancer including esophageal, gastric, skin, ovarian, lung, and colon cancer. Studies have also shown that drinking 2-3 cups per day can lower blood pressure, cholesterol, and decrease the risk of heart attack.

Not only does green tea contain immune boosting antioxidants, but it can also protect your teeth. Tea has bacteria killing properties to fight plaque, gum disease, and bad breath. Tea contains fluoride, which can protect against cavities.
Green tea has gotten a couple of knocks for it’s fluoride content, despite the positive attributes since too much fluoride can be bad for you. It is recommended that a person receive no more than 10/mg of fluoride per day. Loose leaf green tea only contains about 0.3 mg of fluoride, so unless you’re drinking about 30 cups per day, no worries.

Studies suggest that the polyphenols in green tea can help reduce and prevent rheumatoid arthritis. One study found that regular tea drinkers reported to have stronger bones and were less likely to develop arthritis. Those who drank tea regularly for 10 years or more had higher bone mineral density in their spines than non-tea drinkers.

Green tea is currently gaining more popularity due to studies that suggest it aids in weight loss. The combination of EGCG and caffeine in green tea work together to stimulate thermogenesis, heat production in the body. It increases fat oxidation and increases energy expenditure.

Although ECGC is capable of giving metabolism a boost, drinking a cup or two of green tea is not a pure weight loss remedy. A Japanese study shows that 5 cups of green tea per day only burns about 70 calories through thermogenesis. Drink your tea for all the health benefits, but keep in mind that you must always exercise and eat a well balanced diet for weight management.

There are tons of teas to choose from, but high quality loose leaf teas are the best. Brew your tea for 3-5 minutes to bring out the antioxidants. Add honey, milk, lemon or sugar to sweeten. Relax, sip, and enjoy. It’s not milk, but this beverage does a body good.

S.M.A.R.T. Resolutions

2009-03-09T01:23:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: January 7, 2009

S.M.A.R.T. Resolutions

The most common New Year’s resolutions concern health with number one being “lose weight.” This is a great goal for 2009; a healthy weight aids in disease prevention, increases your vitality, and can raise your self-esteem. Okay, so the goal is set, but there’s something missing. How are you going to do it?

Gym memberships in January sky- rocket as people are adamant about sticking to their resolution. Although, the memberships increase, the attendance doesn’t always follow the same pattern. By mid-February to early March many new members have thrown in the towel. Unfortunately, it wasn’t used to wipe away their sweat.

Goals are often long-term and very broad. When it comes to accomplishing any goal you must have objectives. Objectives are detailed, specific targets of performance that are S.M.A.R.T. S.M.A.R.T. refers to specific, measurable, attainable, realistic (yet challenging), and timely. Let’s look at each one individually for a goal of weight loss.

Specific

Okay, you want to lose weight. Check. How much do you want to lose? Set a specific and realistic short-term goal, like lose 1 pound each week. Psychologically, losing one pound in a week is a lot less daunting then saying, “I want to lose 50 pounds.”
How are you going to lose weight? First, you must know the basics. You have to use more calories for energy than you consume. First, examine your diet and eating habits. I recommend keeping a log and writing down everything you eat, time, and how you felt before and after eating for 3 days. Examine the data. Are you eating small meals throughout the day? Do you go crazy for dessert at night? Are you having a few too many alcoholic drinks? Are you stressed and ravenous when you sit down for a meal, which can cause you to overeat? Notice where changes can be made, implement a plan of action, and stick to it.

Set a small goal of only eating out once per week or grocery shop every week to make sure you have healthy snacks on hand. Once you’ve accomplished one objective add another until it becomes habit.

Next-exercise. Ask yourself what the best form of exercise is for you. Not everyone loves going to the gym, in fact many people despise gyms, because it’s uncomfortable, they may feel inadequate, or don’t have the time. Find a form of exercise you enjoy and set an objective of completing an exercise session at least three times per week. Look at your schedule and determine when you can fit it in. Treat your workouts like important appointments. You have to be on time; you can’t cancel at the last minute (if it helps pretend there’s a fee for cancellations).

Measurable

A weight loss goal is easy to measure, jump on the scale and pray it’s less then it was the last time, but weight loss isn’t the only method of telling whether or not your hard work is paying off. Use a variety of methods.
If the scale doesn’t budge for two or three weeks, don’t give up. Try using an article of clothing to gauge your improvements. People lose fat at very different rates, and in many different areas when they first begin a weight loss program. Have a pair of pants that you try on every two weeks and see if they are getting looser. You may not be dropping weight according to the scale, but you could be losing inches as you tighten and tone. As far as your workouts go, keep track of your improvements by taking note of your increased endurance, strength, or energy levels. Challenge yourself by setting new objectives like “complete 45 minutes of cardio” rather than your standard half hour session. Accomplishing these small feats provide confidence and push you to work harder.

Don’t get in the habit of weighing, measuring, or checking your levels of body fat too often. Only measure every week or two at the same time of day. Weight fluctuates on a daily basis. It’s unhealthy to become obsessive over it. Even if two weeks isn’t giving the results you want don’t get mad, just re-examine your program. Were you really working out as intensely and often as you need to? Were your eating habits as clean as you claim? If you’re efforts are getting you nowhere it may be time to seek the help of a professional. Get advice from a personal trainer, nutritionist, doctor, or do some research of your own.

Attainable/Realistic (yet challenging)

If you want to make your New Year’s resolution a reality by 2010 you must be realistic. Set goals that YOU are passionate about. Don’t try to do something just because someone else thinks you should. To accomplish a major goal you must want it for yourself. Don’t over commit. If you know it’s nearly impossible to workout 6 days a week alter your objectives so it is challenging, but manageable. Also, be honest with yourself. Don’t compare yourself to others. Be aware of your abilities and limitations, and improve upon them.

Timely

Don’t let another year go by without achieving your goal or sticking to your resolution. Make a timeline and mark your calendar. By working on a weekly schedule it can be easier to stay on track. Each week plan healthy meals, acknowledge accomplishments, and plan daily workouts according to your schedule that week.
A new year can be a time to fulfill passions, learn new hobbies, and get healthier. It is full of possibilities. Don’t let another year pass you by. There’s no time like the present.

For Body or Booze

2009-03-09T01:22:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: December 31, 2008

For Body or Booze

Another year has passed and it’s time to celebrate. Raise your glasses for a toast saying goodbye to 2008 and hello to 2009 and all the wonderful things in store for the coming year. People everywhere are popping open bottles of champagne, mixing another cocktail, or trying to stay on their feet.

New Year’s is definitely a time to celebrate, and one thing that most celebrations include is alcohol. Let’s get the bad news out of the way first, and then I’ll offer an inkling of hope...alcohol and fitness or weight loss don’t match if you’re serious about meeting your goals. Alcohol has no nutritional value. Unlike carbohydrates, protein, and fat alcohol offers no energy resource to the body, only calories-7 calories per gram.

It’s a common misperception that alcohol just accumulates into fat around the abdominal region leading to the infamous “beer belly.” Alcohol leads to weight gain, because it slows down your metabolism by decreasing the amount of fat your body burns for energy, decreases testosterone levels, increases cortisol levels, increases appetite, and the calorie content is often underestimated or ignored.

When alcohol is consumed it is converted into acetate by the liver. Only a small portion of alcohol is actually stored as fat. The problem is that the acetate is released into your bloodstream and your body must burn it off first, thus putting the normal ongoing fat burning process on hold.

Think about it this way. If you have a drink with a heavy meal and then keep drinking alcohol throughout the night then your body is not burning off that meal like it normally would. Instead your body is attempting to use alcohol as it’s energy source and everything else is put into storage in the form of fat.

Not only does alcohol affect your fat burning abilities, it also increases the breakdown of testosterone, and can raise cortisol levels. Cortisol is the same hormone related to stress that causes visceral fat in the abdominal region. This effect can last for sometimes up to 24 hours, which can lead to a decrease in muscle mass. This is a problem, because more lean muscle equals a faster metabolism. This is one reason why frequent drinkers have lower levels of muscle mass and more difficulty building muscle.

One of the major reasons why alcohol leads to weight gain is because it stimulates your appetite. Studies have shown that people eat far more calories at dinner if they’ve had an alcoholic drink before and/or during. Don’t be surprised if you’re more drawn to the party platters on New Year’s Eve.

Many people often underestimate the amount of calories that are in a single alcoholic beverage. Cocktails mixed with high calorie and high sugar juices and mixers can really sabotage your diet. By the time the nights over those drinks, even if it’s just a couple can really add up.

Beer tends to have anywhere from 90 calories to 160 calories, while wine is normally about 120 calories. Doesn’t seem so bad, right? Watch out. How many bottles are you downing, and wait, those cocktails that go down so easily can range from 150 calories for a cosmopolitan to a whopping 400 calories in a margarita.

If you want to suppress the calorie count of your alcohol intake opt for a light beer, wine, or a cocktail with a low calorie mixer such as diet coke, diet cranberry, or club soda. Steer clear of juices and sugar. Don’t be fooled into thinking you’re going healthy by mixing tasty juices with your liquor. Alcohol is a diuretic; the amount of nutrients that you may eventually receive from juice is often flushed out.

Now that the unpleasant news is out in the open, here’s the bright side. Alcohol is like anything else; it can be had in moderation. Keep in mind that it should be treated like a dessert. It’s not everyday, it’s 1-3 times per week and special occasions. Sure, studies have shown that a glass of red wine a few nights a week can help prevent heart disease and other illnesses, but make sure that it’s just one drink.

That brings up a common question. What is one drink? One alcoholic drink is considered to be 12 ounces of beer, 4-5 ounces of wine, and 1-1.5 ounces of liquor. It’s important to keep in mind that your body can only digest about one drink every hour. If you want to wake up without a nasty hangover and embarrassing stories from New Year’s Eve try to drink water in between alcoholic drinks and put a limit on the number of drinks you have that night. As always, be sure to have a designated driver or take a taxi home, and be careful on the roads.

Enjoy New Year’s, celebrate with a toast if you like, but be aware of alcohol’s effect on body and mind. Be safe, and have fun!

Giving Is Good For Your Health

2009-03-09T01:21:00.000-07:00

Kelly Gonzalez
Busy Bodies
Health and Fitness
Date Published: December 24, 2008

Giving is Good for Your Health

Christmas is a wonderful time of year full of tradition, family, friends, and joy. This is what you must keep telling yourself when the stress of the holiday season is beginning to peak.

One of the biggest stressors of Christmas is gift giving. What do you buy? How much do you spend? Will they like it? These are all common worries that cause stress and can have a negative effect on your health. The act of giving and the happiness that you bring to others in the process can actually do the opposite.
This Christmas instead of only giving materialistic gifts to relatives and friends, save some money, buy less, and instead encourage your family to perform an act of altruism. Altruism is defined as “unselfish benevolent love.” It is giving to others out of the goodness of your heart. When you perform acts of altruism you are not only helping those in need, but also benefiting your health

Giving, sharing, and volunteering, is part of human nature. We are social creatures that need and rely on others. We are wired to feel good when we give due to evolution and group selection. Dr. Stephen Post co-authored the book, Why Good Things Happen to Good People. He says, “If something like helping benefits the group, it will be associated with pleasure and happiness.”

Studies have shown that giving in a variety of forms whether it is gifts, money to charity, volunteering, listening and counseling, or even lending a helping hand to a stranger can reduce stress, anxiety, boost immunity, and add years to your life.

A 2003 study in the The Journal of Gerontology states, “older adults who volunteer and who engage in more hours of volunteering report higher levels of wellbeing.” Other studies show that people who volunteer and give to others live longer lives with less stress, depression, and anxiety.

The Institute of Research on Unlimited Love based in Cleveland, Ohio found that altruism activates the immune response and promotes the “relaxation response.” This can be the extra kick you need to combat the stress of the holiday season.
Giving to charity or volunteering for a worthy cause has been proven to promote a “helper’s high,” a feeling that mimics the way you feel after a good workout. It releases endorphins and acts as a natural painkiller. Giving to others can leave you with a warm feeling, a boost in energy, and overall happier mood.

You know the Christmas story of Ebenezer Scrooge, he was depressed, angry, and despised the Christmas spirit. After being visited by the ghosts of Christmas he was enlightened and began to practice altruism by giving to the poor. His kind actions not only brought happiness to those that he helped, but also to himself.

A researcher at the University of Massachusetts Medical School states, “The act of giving to someone else may have mental-health benefits because the very nature of focusing outside the self counters the self-focused nature of anxiety and depression. This outer focus leads to a change in how people perceive their quality of life.”

There are many opportunities to practice altruism during the holiday season. If possible extend your barriers and give to those who are truly in need. Donate winter clothing, toys or food to a homeless shelter, volunteer at a soup kitchen, participate in making stockings and gifts for those in need. The health benefits of altruism are most likely related to the social interaction that you experience through the act, therefore giving money to a charity can make you feel good, but may not be as beneficial to your health and mentality as actually participating, and then witnessing the effects of your actions.

This Christmas limit the usual stressors of gift giving- the detailed wrapping, the cost of your gift, whether or not your gift will be returned, exchanged, or re-gifted, and instead focus on the feelings experienced- the gratitude of the receiver, the joy you feel from their happiness, and the thought that you put into the gift. I hope everyone has a wonderful holiday season.

Winter Workouts; Don't Let Cold Weather Hold You Back

2009-03-09T01:20:00.001-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: December 17, 2008

Winter Workouts; Don’t let cold weather hold you back

I remember the day after Christmas in 2007 very well. It was day one of training for the Boston Marathon. It was the beginning of many cold, pitch-black early morning winter runs. Training through the coldest time of year may have actually made my runs a bit easier, because it took more motivation to throw myself into winter winds and below freezing temperatures then it did to actually complete a long run. Nearly every morning I would layer up in Under Armour and a fleece jacket, jump around my apartment trying to get warm and prepare myself for that cold shock.
Shorter days and falling temperatures can make it difficult to stick to your normal exercise routine outdoors. In order to keep your fitness levels up during this time of year it’s important to be prepared for Old Man Winter’s arrival.

Gear Up

A good pair of shoes is all you need to exercise, right? If only that was true my closet would not consist of endless dry tech tops, nike shorts, and under armour spandex. The proper clothing is essential for performance and health, especially when it comes to exercising in cold climates. It’s important to layer up your clothing to prevent heat loss when exercising in the cold to avoid conditions such as hypothermia and frostbite. It is best to wear many layers of lighter weight clothing than one bulky jacket. Layers of lightweight water- proof clothing allow more range of motion and insulates better.

For your first innermost layer wear a light synthetic material that wicks away sweat such as Nike dry fit, or Under Armour cold gear. These items can be a bit pricey, but they are well worth it, because materials such as cotton remain wet and quickly fail in insulation. Cover the innermost layer with a light fleece or waterproof jacket.

Don’t forget to wear gloves, warm socks, and a hat. Much of the body’s heat is lost through our heads. Extremities can go numb and are susceptible to frost bite when exposed to severe temperatures for long periods of time.

Know the Weather Forecast

If you’re heading outdoors check the weather forecast. Be aware if there was freezing over night especially if you’re going out early in the morning. In close to freezing temperatures always be extra cautious of ice patches and watch your footing to prevent injury.

It’s important to take into account wind chill. Even if the temperature isn’t dreadful, the wind chill can make it feel a whole lot worse, especially if you’re doing a fast moving activity such as skiing, or cycling.

Extend Your Warm-Up

Just as you let your car warm-up longer in cold weather, you must also warm-up your muscles, tendons, and ligaments for a longer duration as well. Cold temperatures make the muscles tense up as they try to conserve heat. Increase your normal warm-up by at least 5 minutes, and be sure to stretch to prevent unwanted injuries.

Have a Back Up Plan

If you’re used to outdoor workouts, but it’s just one of those days that you cannot get yourself out the door or if the weather inhibits you from doing so be ready with a back up plan. Workout DVD’s are a great option as well as at home pieces of exercise equipment.

Winter is the perfect time to join a gym. Use it as an opportunity to build your strength and cross train if you’re accustomed to outdoor running and cycling. Try swimming laps in an indoor pool, or joining group fitness classes. The important thing is to try to do something active at least 3-4 times per week no matter what season it is.

This winter I will not be pulling out the hat, gloves, and many warm layers since it is Australia’s summer, and extremely hot on some days. I’m almost starting to miss seeing my breath on brisk morning runs and hearing the crunch of snow beneath my feet. Almost.

Some Like It Hot

2009-03-09T01:18:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: December 10, 2008

Some Like it Hot
The Benefits of Hot Tropical Yoga

In the past I have taken yoga classes as a way to relax, cross train, and force myself to stretch out tightly bound muscles, but it wasn’t until I came to Australia and started regularly practicing hot tropical yoga that I began to reap the full benefits of the yoga discipline.

Yoga is just that, a complete discipline. It incorporates body, mind, and spirit. In my first class I didn’t know what to expect. I only guessed that I was going to sweat a lot, because I felt my body getting excessively warm just sitting in a relaxed position. The room heats up to about 95-100 degrees. It’s hotter than the most humid day in early August at the beach.

I had no idea just how intense and challenging the class was going to be. We began by interlocking all 10 fingers under our chin with our elbows touching as we breathed in rhythmically as a class and tilted our heads back to release the stale air from the lungs. Breathing deeper each breathe, your body warms up and energizes. After the first pranayama breathing exercise we moved on to complete the standing series, then the balancing series, spinal series, floor series of exercises, and finally the last breathing exercise before relaxing in shirshasana, lying completely still and letting the body recover, and the mind let go.

This form of yoga is called Bikram yoga. It was developed by yoga master Bikram Choudhury, and is widely practiced around the world today. It consists of 26 poses. Each pose is done twice in a 90- minute session in a heated room.
Hot tropical yoga isn’t your average gym yoga class. It’s a full body workout. Michelle Baldwin, owner of Hot Tropical Yoga in Coolangatta, Australia says that it is “designed to work every tendon, ligament, and muscle in the body. It gets the heart rate up and then calms you down.”

The benefits of hot tropical yoga are astounding. Not only does it work every system of the body, improve heart and lung function, promote flexibility, and prevent illness and injury, but it also aids in weight loss by scorching calories, toning, and strengthening muscles. On average 650-1200 calories are burned in a single hot tropical yoga class. That’s like running 6-8 miles!

The key to the calorie burn is the intensity of the postures as well as the heat. Warm muscles burn fat more effectively, and strength is gained because proteins in the muscles are used more efficiently under hotter temperatures. The cardiovascular system is taxed under the heat and the heart rate soars, sizzling calories. By sweating, you remove the toxins from the body, and improve the circulatory system, and immune system. The heat causes your capillaries to dilate, which allows more oxygen to muscles, tissues, glands, and organs, which aids in the removal of waste.

All of these wonderful benefits of hot tropical yoga leaves your body feeling cleaner, improves the look of your skin and hair, improves digestion, and the biggest benefit that I’ve received- aids in mental clarity, improved concentration, and stress relief.
The poses require focus and concentration. Michelle calls it “an open eye meditation.” She says, “the poses flow with intensity and focus, you concentrate only on yourself in the mirror, and block out all other distractions. By keeping your eyes open, continuing yogi breathing through your nose and keeping your mind calm, you are left feeling awake and energized.”

I am currently in the midst of completing a 12 day detox with Michelle at the Hot Tropical Yoga studio, tagged the “Twelve days of Christmas.” It is a challenge open to all members that require you to complete one hot yoga class every day for 12 days. Luckily, there are various classes offered daily so I can fit it into my schedule. I’m almost half way done and I definitely feel great. I’ve noticed that despite my regular strength training and running workouts, the additional daily yoga has kept my body strong, flexible, and healthy. I no longer have the tightness in my neck and shoulders, or the tightness in the bottom of my feet from regular running.

The mental benefits are amazing. The focus from the yoga class carries over to my daily activities. I do things slower now, not rushing just to finish. I don’t stress myself out over trivial matters. I’ve been feeling calmer, sleeping better, and simply just happier.

According to Michelle, “you get out of yoga what you put into it. “ A regular hot yoga practice consists of performing 3-5 classes each week. After about 10 days or so you will really start to feel the benefits. The important thing is to get out there and try something new. The first few classes may leave you outside your comfort zone, you may feel achy, maybe even a bit nauseous from the backward bends and heat. If you stick with it the hot yoga can improve your health and state of mind.

Have Your Pie and Eat It Too

2009-03-09T01:17:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: November 26, 2008

Have Your Pie and Eat it Too

In last week’s article I wrote about ways to trim the calories off Thanksgiving dinner. I hope you’re able to implement the tactics and save yourself from feeling like a stuffed turkey. I know it’s not easy to practice strict portion control on holidays. It’s only one day, right? As long as you don’t turn the entire holiday season (that’s nearly 2 months!) into a binge fest you can have your pie and eat it too. If you want to keep your fitness on track gear up for more intense workouts to burn off those “few extra bites.”

The Friday after Thanksgiving is not only a shock for American malls, but also your body. You may feel the effects of the alcohol, heavy meal, sugar buzz, and maybe even a little a guilty. Well, snap out of it. Get moving…inside and out.

Strike a Pose

I may have lacked to inform readers that I am currently writing from the Gold Coast of Australia. I am on a working holiday in Coolangatta, Queensland. I will be here until April or May. Talk about endless summer! Since being here I’ve become a big fan of bikram yoga (hot yoga). There are many yoga poses that can aid in digestion.

The cobra pose can be very beneficial for digestion by improving the functions of your intestines, kidneys, and liver. Lie on your stomach, legs together, and the tops of your feet flat on the ground. Place your palms beside your chest and gently push up, lifting your upper body off the floor, and look up.

Another slightly more difficult pose is the camel. The camel can help cure constipation as well as slim the waistline and promote spine flexibility. Come on to your knees, keep the hips lifted and gently bend backwards. Slowly place your palms on the heels, lean forward pressing the pelvis forward. Rise up slowly, always protecting the spine; never strain in any of these poses.

Intensify the Cardio

Interval training is probably my favorite form of cardio. It can be applied to anything, running, swimming, or any piece of cardio equipment in the gym. It takes less time, can potentially burn more calories, increases stamina, and boosts metabolism. Alternate between high intensity bursts and recovery periods for a fat blasting workout.

Choose whatever form of cardio you like, walking, running, the elliptical machine, etc. (Tip: Standing forms of exercise such as running or the elliptical burn more calories vs. biking or rowing when done at the same intensity.) Work on a scale of 1-10, 1 being very easy and 10 being extremely difficult. Warm-up and then alternate between 1 minute high intensity bursts followed by a 2 minute recovery period. Keep repeating for a total of 20-30 minutes. Remember to cool down and stretch after. Try to work up to 10-15 high intensity intervals in a workout and then increase the duration of the intervals or decrease the recovery time as your body adapts to the workload.

Food Focus

Indulging in a gut busting Thanksgiving Day meal isn’t going to sabotage your eating habits for good. For the week after Thanksgiving get back on track right away so you don’t fall prey to excess holiday pounds. Focus on healthy meals and portion control for at least a solid 7 days. Leave the left-overs behind, and hit the grocery store if you need to in order to restock your fridge and pantry with healthy options. Plan out your week’s meals and pre-package lunches and snacks for work or when you’re on-the-go.

Unfortunately, I will miss out on my Thanksgiving Day meal since I’m abroad in Australia. My friend’s Mom is making a pseudo-Thanksgiving meal, but I doubt it will be as elaborate as the traditional Thanksgiving feast. So go ahead and have an extra slice of pumpkin pie for me, just remember to get back on track when the tables cleared.

Take Control At Thanksgiving Dinner

2009-03-09T01:16:00.000-07:00

Kelly Gonzalez
“Busy Bodies” Health and Fitness
Date Published: November 19, 2008

Take Control at Thanksgiving Dinner

No other meal in America is as notorious as the traditional Thanksgiving dinner. All year you may look forward to homemade Apple Pie or sweet potato soufflé, the enticing aroma of turkey in the oven and sight of fresh baked cookies make your taste buds melt. It takes all the willpower in the world to not get up for seconds. Thanksgiving has become a day to not only give thanks, but also loosen the belt buckle and indulge.
I don’t mean to ruin your appetite, but have you considered how many calories you are actually consuming on Thanksgiving? Sure, one day of feasting isn’t going to send you over the deep end, but when you consider the proceeding days of left overs and then holiday parties and treats waiting to tempt you in the upcoming weeks of the holiday season it can add up to a few extra unwanted pounds.
The classic Thanksgiving dinner looks like this: 4 ounces of a mixture of white and dark meat turkey that is untrimmed is about 350 calories, one cup of mashed potatoes is about 150 calories, one cup of homemade stuffing is a whopping 400 calories, slather on some gravy and slather on an additional 300 calories. Top it all off with a slice of apple pie with ½ cup of ice cream, whipped cream, and add another 650 calories to the meal. That’s nearly 2,000 calories on your plate not to mention the beers, wine, beverages, appetizers, and second helpings consumed. On Thanksgiving day its easy to consume more than 4,000 calories and 250 grams of artery clogging fat.
According to the American Council of Exercise (ACE) “To burn off a 3,000 calorie Thanksgiving Day meal, a 160 pound person would have to run at a moderate pace (about 6.0 mph) for four hours, swim for five hours or walk for 30 miles” that’s more than a marathon! If this causes you a bit of waistline anxiety, don’t fret. You can still enjoy your holiday favorites through portion control and healthier versions and alternatives.
Making some minor changes in your Thanksgiving meal choices can cut a lot of calories. Try to eat white meat turkey without the skin. It’s only about 120 calories, which saves you 230 calories compared to choosing the untrimmed dark meat slices. Skip the apple pie and cookies and stick with pumpkin pie, which is only about 150 calories per slice. Try filling up on healthier larger portions of salad and vegetables and minimizing your portions of the high fat and calorie side dishes. Also try to limit your alcohol intake proceeding the big meal, because it will make you less aware and trigger you to mindlessly eat more. It’s Thanksgiving, and fortunately, for your health you don’t have the luxury of eating candied yams or pumpkin pie everyday, so don’t feel restricted from having your favorites, just practice portion control.
A common mistake is to skip meals on Thanksgiving Day in order to save the calories for dinner. When we skip meals, our mind and body go into starvation mode and you will be more likely to overeat at dinner. Not only will you be eating more, but you will mostly likely be eating high calorie and fat filled foods. Try to eat a lower calorie breakfast and lunch throughout the day and healthy snacks like fruits and vegetables. Remember to drink plenty of water. By eating smaller meals throughout the day you will be left feeling more satisfied and will likely be able to control your desires to indulge at dinner. During your meal remember to eat slowly and listen to your body when you feel full.
If you do happen to overindulge, don’t feel too guilty. You don’t have to go out for a four hour run on Friday to work it all off. It’s much easier to increase your exercise activity level preceding Thanksgiving and getting your diet and exercise routine back on track in the following days.
Try getting an intense workout in on Thanksgiving Day. The more intense an exercise session is the longer your metabolism will be elevated for hours afterwards. This can help you metabolize fat from sweet treats more efficiently. Try walking or running at varying paces for at least 20-30 minutes. Run at a faster pace for two minutes and then recover with one minute of an easier pace. Keep repeating this cycle for a total of 30 minutes.
For the days following Thanksgiving, it can be difficult to resume healthy eating habits with a fridge full of leftovers. Divide the leftovers into small portions in sealed containers that you can take to work as lunch or heat up for dinner. Otherwise, one bite of leftover brown sugar sweet potato souffle turns into 5-6 each time you open the fridge. Better yet, encourage your guests to divide the leftovers up and take it home with them. In addition, try to either moderately increase the duration or intensity of your workouts to burn off those extra unwanted calories.
Don’t let the holiday season sabotage your fitness program; put yourself in control through smart yet satisfying choices, and don’t let “lose weight” be an option for your New Year’s resolution.

A Healing Touch

2009-03-09T01:15:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: November 12, 2008

A Healing Touch

A few weeks ago I experienced a minor hamstring injury during a workout. Luckily, it wasn’t serious, but it did set me back a few days. Immediately after I felt the “tweak” in my hamstring I stopped, felt frustrated for almost an hour, and then devised a plan to fix it fast. In addition to the usual remedy of rest, ice, compression, and elevation I went a step further and called my massage therapist to schedule an appointment.

While receiving my massage I was quickly informed why the injury occurred. All the muscles of the body are a chain. When there is a kink in one area it can affect another. By re-lengthening my tight muscles and then giving myself a few days off to heal I was up and running again pain free.

Massage Basics

During a massage a licensed massage therapist applies pressure to the body with the use of their hands and or massage tools. The main goal of a massage is to release tension from the muscles, re-lengthen the muscles and attachment sites, relieve pain, and increase circulation; ridding the body of toxins.

There are different forms of massage that can aid in sports performance, recovery, and rejuvenation. The most common type of massage is the Swedish massage. A Swedish massage usually consists of long strokes, light kneading, and gentle pressure, which encourage the muscles to relax. Deep tissue massage is a technique that generally focuses on relieving areas of increased tension. The massage therapist can apply deeper pressure with their fingertips to trigger points, irritated sections in muscle fibers that knot and spasm. Feel around your neck and shoulders for any moving bulges…they are trigger points.
A sports massage generally focuses on overused muscles related to an individual’s activity. It can consist of a multitude of techniques. A sports massage can be used prior to an athletic event to prepare the working muscles or as a method of recovery. It increases circulation; getting rid of built up lactic acid, which causes soreness. Massage therapy can help an athlete train harder and prevent injury.

Your First Massage

Generally, a massage lasts anywhere from 10 minutes for a chair massage to 90 minutes. Prices vary, but you can expect to pay in the range of about $75 for a full-body 60-minute massage. Different types of massage may also vary in price. Call different massage therapy centers or go to their websites to get their rates.

Ask about the massage therapists’ qualifications. Some massage therapists specialize in certain types of massage techniques, such as acupuncture or special populations like pregnant women. It’s important to find a massage therapist you feel comfortable with. Some people prefer male massage therapists while others feel more comfortable with a woman. It’s all personal preference.

You can choose to wear whatever you’re most comfortable in when receiving your massage. You will be under a sheet the entire time. It’s completely normal to wear nothing at all, but if you feel more comfortable in underwear or light clothing, it’s acceptable.

Have an open line of communication with your massage therapist. If they are applying too much pressure ask them to lighten up and vice versa. Be sure to tell them about areas that you would like them to focus on, sensitive areas, or anything that you are uncomfortable with.

During a massage toxins are released from the soft tissues of the body, therefore it’s important to drink plenty of water to flush them out. You may want to give your body a day to rest following a massage especially if you received deep tissue, which can leave the muscles feeling a bit weak for a day or two.

Massage is often viewed as a luxury service. The truth is it can be a valuable form of preventive medicine. If you experience arthritis, fatigue, delayed onset muscle soreness, stress, back pain…the list goes on and on, you can benefit from massage therapy. If you don’t believe me, schedule an appointment and you’ll be hooked. Massage can greatly increase your body and health awareness. You’ll find what muscles are overworked, become aware of imbalances, and learn what areas need to be strengthened. Sometimes you don’t know how much your body needs attention until someone shows you.

Creating Healthy Eating Habits in Children

2009-03-09T01:13:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: November 5, 2008

Creating Healthy Eating Habits in Children

Breakfast: Chocolate Fudge Pop-Tart, 8 oz. fruit juice

Snack: 1 cup of Gold Fish, chewy granola bar

Lunch: PB&J on white bread, fruit cup, 3 Oreos

Snack: Bag of Doritos

Dinner: 5 Chicken nuggets, ½ cup of macaroni & cheese

Dessert: 1 cup of ice cream with chocolate syrup

You only want the best for your child. As an adult you can look at this sample menu and know that it is not the most nutritious diet, but why is it okay for your child to eat this way?

The Centers for Disease Control and Prevention reports that “over the past three decades the childhood obesity rate has more than doubled for preschool children aged 2-5 years and adolescents aged 12-19 years, and it has more than tripled for children aged 6-11 years.”

Young children who are overweight are at risk of Type 2 diabetes, cardiovascular disease, and other health implications. Not to mention poor self-image, and likelihood of being overweight adults. By teaching your children sound eating habits at an early age you can help them live a more healthy life.

A Learning Experience

The Food Pyramid: As your child ages they have different caloric requirements. The average 7-10 year old needs about 2,000 calories each day. The majority of these calories should come from complex carbohydrates and lean protein. The United States Department of Agriculture has developed a food pyramid of daily guidelines for children. Check it out at www.mypyramid.gov. Familiarize your child with this chart explaining the food and energy connection.

At the grocery store: Make grocery shopping a fun interactive learning experience. Teach them how to read nutrition labels-look for key words like 100% whole grain, no trans-fat, low sodium. Let your child pick out the healthy foods they like as well as one or two treats for the week. Talk about meal options for the week so they become aware of planning and creating healthy dishes. Start with a source of lean protein like chicken for example and add side dishes of vegetables and whole grains.

In the kitchen: Encourage your child to help you prepare meals. Teach them how to wash and store fruits and vegetables. Keep healthy snacks in places where they are easily accessible and store the “use sparingly” treats out of sight. Be sure children are aware of kitchen safety by knowing what dishes are microwavable, and how to properly use kitchen utensils and appliances. Teach your child to check expiration dates, how to properly dispose of waste and recycle.

At the dinner table: A sit down dinner every night is becoming more difficult in today’s fast paced lifestyle. Try to schedule a few nights each week that everyone can have dinner together. Lose distractions like television and the Internet. A sit-down meal in a stress free environment promotes healthy eating habits like eating slowly, allowing you to pay attention to signs of fullness. It also ensures that your child is eating healthy foods that you provide, therefore receiving essential nutrients.
It’s important that your child eats their vegetables, but don’t always force them to finish everything on their plate. This can cause them to ignore their body’s signs that they are full, which can eventually lead to problems with portion control as they mature.

Keep it fun: Keep introducing healthy foods. Kids may automatically assume they don’t like something by the look or name of it, but if you introduce the food in various combinations and cooked differently you may have more success. For healthy recipe ideas that you and your child can make together check out recent books like Kids’ Healthy Lunch Box by Cara Hobday and Better Homes and Gardens’ Kid Favorites Made Healthy.

Be a positive role model: If your children see you eating healthy foods they will be more inclined to mimic your wise food choices. On the other hand, if you find yourself with a late night snack of chips or sweets in front of the television your children will see this as okay and normal. They can be susceptible to the same habits as they mature.
Be careful of always rewarding good behavior or celebrating with a big dessert or junk food. Practice and teach moderation. Try treating them to a fun activity like an outing to a theme park, camping trip, or buying them a game or toy they’ve been wanting.

Invest time in your child’s health education. Providing healthy meals is essential, but be sure to also inform them about the importance of a healthy diet and lifestyle. As they grow up and begin making their own choices regarding food they will hear their parents voice reminding them to eat their vegetables.

Skip Sick Days

2009-03-09T01:12:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: October 29, 2008

Skip Sick Days

It’s already begun. If it hasn’t affected you yet, there’s still a good chance it will. It’s going to be a long season. Prepare for it now.

No, I’m not talking about recent economic issues. I’m talking about flu season. The change in weather, the kids back in school catching and spreading germs, and increased time indoors are all contributors to the common cold and flu.
According to the Center for Disease Control and Prevention, “most healthy adults may be able to infect others beginning 1 day before symptoms develop and up to 5 days after becoming sick.” Therefore, you may be spreading the flu before you even realize you have it.

The best way to avoid the flu this year is to receive the flu shot, but even then there’s no guarantee you’ve dodged the bullet. Other illnesses such as the common cold can set you back just as much. This year stop the cold before it slows you down.
From past experience I’m sure you know the basics of cold/flu prevention: wash your hands regularly, drink plenty of fluids, get fresh air, rest and relax when you feel symptoms coming on, but the real preventive action is being healthy from the inside out. You can strengthen your immune system through regular exercise, and by including more vitamins and minerals in your diet.

Studies have shown that people who get a moderate amount of physical activity every week experience 20-30 percent fewer colds compared to those who don’t exercise regularly or exercise at low intensity. Exercise boosts your immune system by increasing blood flow and the circulation of disease fighting cells, which allows your body to quickly destroy viruses and bacteria more efficiently.

A study in the American Journal of Medicine discovered that T-cells (a type of white blood cell that aids in fighting infection and illness) “in 65-year olds who exercised regularly was as high as those of people in their 30s.”
Exercise isn’t the sole component in cold/flu prevention. Your nutrition is equally if not more important. You may have heard the saying “feed a cold.” It’s true that increasing your intake of proper nutrients may help you get back on track, but unfortunately most people wait until they are sick to start eating healthier and then slip back into their old habits once they feel better. Receiving enough antioxidants in your diet is key in cold prevention.

Through the natural and continuous production of energy our bodies create free radicals. These free radicals help fight disease and eliminate toxins in the body. Free radicals are usually created in excess; therefore antioxidants keep the body in balance and prevent oxidative stress.

When our body is under stress, infection, pollution, and so forth, our natural amount of antioxidants cannot handle the job. By eating foods that are high in vitamins C and E, and beta-carotene you can up your amount of daily antioxidants.
A colorful diet ensures proper amounts of antioxidants, vitamins, and minerals. Fruits and vegetables, especially those rich in color are packed with nutrients. Foods that are rich in vitamin C include: oranges, kiwi, red, green, yellow peppers, and tomatoes. Foods that are rich in vitamin E include: nuts and seeds, fish, and beans. Foods rich in beta-carotene include: sweet potatoes, beets, asparagus, pumpkin, and squash.

This year be ready and chase the flu and common cold away. Increase your physical activity, eat a balanced, colorful diet, and boost your immunity for the present and future.
Save your “sick days” for something far more enjoyable.

Strength Training Splits

2009-03-09T01:10:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: October 1, 2008

Strength Training Splits

If you are currently strength training on a regular basis you have already completed the most difficult task. Even avid exercisers shy away from strength training, because it appears complex and time consuming. In past articles I’ve written how simple body weight exercises are a form of strength training. They can be done outdoors, in your home, anywhere.

If you are serious about hitting the weights to improve your physique and your health then you may have contemplated different routines and body splits. Every fitness professional and exercise enthusiast has their favorite way of doing things. How you choose to do your strength training routine depends on your ultimate goal. If you are training for a sport such as soccer or lacrosse then a full body lift that includes explosive movements and plyometrics is most suitable. If you want to gain size and definition you may opt for a four-day per week lifting program training two major muscle groups at a time.

The time you have each week to dedicate to strength training is a determining factor in deciding the best split. It is important to stick to a program and lift on a regular basis in order to receive noticeable improvements. Choose a routine that works for you. I will address the basics of three common strength training splits: full-body, upper body/lower body, and four-day training program.

Access to a gym is helpful when following the example programs, but all lifts can be modified and done at home with the use of at-home exercise equipment such as an exercise bench, and free weights. If you choose to try any of these programs please check with your doctor to make sure you are in good health and seek the assistance of a fitness professional to ensure safety. Strength training is beneficial to your health, but can cause injury if done incorrectly.

Full Body

In general, strength training promotes fat burning by increasing lean muscle mass, but a full body split may be the most beneficial if fat loss is your goal. This split is designed to work many muscles at once by incorporating compound lifts. The more muscles worked, the more calories burned.

Lifting full body 2-3 nonconsecutive days each week is ideal. It may seem like a full body workout will take hours in the gym, but it usually consists of only 1-2 exercises per major muscle group. Complete 2-3 sets of 10-15 repetitions.

Full Body Split Example:
Legs: Squat
Chest: Incline dumbbell press
Back: Barbell Row
Abs: Crunch
Shoulders: Military Press
Biceps: Dumbbell curl
Triceps: Tricep dips

Studies have shown that a full body program that incorporates all major muscle groups once per week is enough to maintain current strength levels and muscle mass. This is a nice piece of information to know if you are too busy to improve upon your current fitness level, but don’t want to see your past efforts go to waste.

Upper Body/Lower Body Split

A two-day split allows you to complete more exercises for each muscle group in a single training session. You have the option of training 2 days per week or 4 days (2 days upper body/ 2 days lower body) depending on your schedule and fitness level.

On upper body training days you work the chest, back, shoulders, triceps, and biceps. On lower body training days you work the quadriceps, hamstrings, glutes, and calves. Complete at least 2 exercises per muscle group. One of these exercises can be a compound lift that works multiple muscles at once like a lunge, which works the quadriceps, hamstrings, and glutes.

Upper/Lower Body Split Example

Day 1: Upper Body Lift
Back: Seated row
Lat pull down
Shoulders: Upright row
Lateral raise
Chest: Dumbbell press
Cable cross
Biceps: Dumbbell curl
Preacher curl
Triceps: Dips
Kickbacks

Day 2: Lower Body
Legs (quads, hamstrings, glutes): Dumbbell Squat
Hamstrings: Leg curl
Quadriceps: Leg extension
Calves: Standing calf raise
Legs (quads, hamstrings, glutes): Walking lunge

4-Day Split

The 4-day split is the most intense, because each muscle group is being targeted once per week. Since this split is more intense it causes more damage to the muscles. Therefore, you must allow more time for recovery.
In a 4-day split, two body parts are trained in a single workout. Usually 2-3 exercises per muscle group are performed. You can divide the program in various ways. For example: back/chest, biceps/triceps or back/biceps, chest/triceps.
I prefer working opposing muscle groups on the same day, but choose what works best for you. I’ve split this program into a Monday/Tuesday, Thursday/Friday schedule, which allows for optimal rest and recovery time.

4-Day Split Example
Monday: Chest/Back
Incline Dumbbell Press
Cable Cross
Push-Up
Lat pull down
Seated cable row
Assisted Pull-ups

Tuesday: Quadriceps/Hamstrings
Squats
Leg Press
Stiff leg dead lift
Walking lunges
Leg extensions
Step-ups

Thursday: Biceps/Triceps
Tricep push down
Dips
Barbell curls
Preacher curl

Friday: Shoulders/Calves
Machine shoulder press
Lateral raise
Front raise
Rear deltoid fly
Standing calf raise
Seated calf raise

Take the complexity out of strength training before you hit the gym by familiarizing yourself with basic anatomy and biomechanics. Learn the names of all major muscles, which muscles work together to produce certain movements, and learn multiple exercises that strengthen and tone different body parts.

A personal trainer is an excellent resource. They should be able to show you how the exercise equipment works, and determine the best workout program for you. If you have any questions please feel free to contact me by email.

Energize Your Day

2009-03-09T01:09:00.001-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: October 22, 2008

Energize Your Day

The fall is in full swing. The days are shorter, the temperatures are cooler, and the summer crowds are long gone. The energy that infused the local area weeks ago is steadily wavering as we head into the off-season. If you’re lucky, the off-season may be a time to relax, but with a career, family, and other responsibilities that is not always an option. Before you pour another cup of coffee to get yourself through the day try practicing alternative methods to naturally increase your energy levels.

Steal the Spotlight

As soon as you wake up in the morning open your blinds to let sunlight filter in. Bright lights, especially morning sunlight has proven to energize and stimulate our minds and bodies by affecting our natural circadian rhythm. Throughout the day, take breaks, and try to get outside as much as possible in order to soak up energizing sunlight. But remember to apply sunscreen!

Just Move It

If you’re feeling low on energy the last thing you probably want to do is exercise. Remember, exercise doesn’t always have to be a strenuous sweat session. A simple 10 minute walk may be all you need to get oxygen flowing and get going. If you’re at work, take a break to walk around the office consistently for 5 minutes. You’ll feel re-charged when you sit back down, and will most likely be more productive. Keep in mind that even short bursts of exercise add up. Even if you can’t devote a solid 30 minutes to exercise, small increments throughout the day still improve your health and energy level.

Eat Well, Eat Often

Eating 5-6 smaller meals per day keeps your energy level up by keeping your glucose levels stable. Plenty of lean protein, fruits, vegetables, and whole grains that are high in fiber provide your body with sustainable energy all day long. You should aim towards receiving 25-30 grams of fiber daily. Getting enough fiber in your diet keeps you fuller longer, supports energy and a healthy digestive system. Start your day off with a nutritious breakfast such as oatmeal, whole grain cereal with fruit, eggs and whole-wheat toast, or fruit and yogurt. Keep healthy snacks with you, and drink plenty of water throughout the day.

Practice Positive Thinking

Your thoughts can have a direct effect on your energy. Negative thoughts can zap energy and make it difficult to complete daily tasks or even get out of bed in the morning. When you wake up in the morning take a second to lie in bed and think of one positive thing you want to happen today or think of something you have to look forward to. If you think positive thoughts, good things will happen. It’s all how you view the situation.

Even other people’s negativity can affect your energy. Try not to surround yourself with people who have negative attitudes. Studies have shown that other people’s negativity can cause a “stress reaction” in the body causing you to feel anxious or nauseous in their presence due to the burnout of adrenals.

Breathe In, Breathe Out

Take a few minutes for yourself each day. 5 minutes may sound like nothing, but in today’s hectic world 5 minutes of peace and quiet is hard to come by. The phone constantly rings, you have deadlines and appointments everyday, and someone always needs your attention; it’s as if you’re being pulled in every direction.
Get away from it all at some point in the day to do nothing but breathe and relax. Don’t think about your to-do list or stress about upcoming events. Focus on your breath. Inhale deeply as you pull your navel towards your spine and exhale slowly. After a few breaths you will feel your body relax and regain energy.

Life doesn’t come to a halt just because summer is over. When you have a million things to do and less daylight to do it you may feel low on energy at times. Use these techniques to keep you going and energize your day.

Sweet Escape

2009-03-09T01:07:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness Column
Date Published: September 24, 2008

Sweet Escape

What’s your weakness? Is it Ben & Jerry’s ice cream, your very own home- made fudge brownies, Twizzlers, or Fisher’s caramel popcorn? Sweet treats can be irresistible at times and are tough to ignore, especially when gleaming neon Candy Kitchen signs and ice cream parlors adorn the roadways and boardwalk.

How can something that tastes so good be so bad? The culprit is sugar. Sugar is needed to form glucose and provide energy to the working cells of the body. The pancreas releases a hormone called insulin to transport the glucose into the bloodstream and provide energy. When glucose enters the bloodstream too rapidly from large amounts of sugar there is an excess of insulin in the body, which promotes fat storage and causes you to feel hungry once again, as well as fatigued.

Why would your brain crave something that is counterproductive for your overall health? Our bodies are designed to want and crave sugar. Back when we actually had to hunt and gather food from natural sources to survive sweet foods were hard to come by. Our brain releases serotonin, a neurotransmitter that makes us feel content and happy when we eat sweets. It’s our body’s way of rewarding itself for finding a quick and readily available energy source. Unfortunately, the problem now is that high calorie, high fat, and sugar-loaded foods are too easy to come by. Not to mention we are no longer chasing wild game to provide the next meal. Hunting down the nearest ice cream parlor requires a lot less energy expenditure.

Cravings are completely normal. It’s good to give into your cravings every once in a while. Just remember to practice portion control and moderation. If you’re craving something sweet usually just a small amount of whatever you’re wanting is enough to satisfy your desire. There are also healthier versions of your favorites and alternatives so explore your options.

Here’s a healthy guide to a few common sweet spots at the beach.

Rita’s: The sugar free water ice has just 100 calories and 0 g of sugar compared to the 42 g of sugar a regular 12 oz. water ice has.
TCBY: Adds a healthy punch, because it is “real yogurt” made with probiotics that aids in digestion and a healthy immune system. ½ cup of TCBY’s white chocolate mousse frozen yogurt contains 110 calories, 0 g trans fat, 3 g of fiber, and 17 g of sugar.
Coldstone: Offers no-sugar added ice cream and low-fat sorbet. The watermelon sorbet has only 140 calories, 0 g fat, and 35 g sugar. Stick with a like it size, because you may love it, but do you really gotta have it?
Kohr Bros: ½ cup vanilla soft serve is 130 calories, and only 16 g of sugar.

Other healthy dessert options:

Fruit: The natural sugars in fruit could be just enough to fill that sugar craving. Plus you get the added benefit of antioxidants and fiber. Try fresh mixed berries with a dollop of cool whip topping or drizzle chocolate sauce over fresh strawberries. A warm baked apple with light butter and cinnamon is another sweet option.

Angel food cake: You’ll feel angelic for choosing this cake over the chocolate cake beside it. A small 2.5 oz. slice contains less than 1 g of fat, only 160 calories, 35 g of carbohydrates and 4 g of protein. Add fresh fruit or light jelly to sweeten if needed.

Skinny Cow Ice Cream Sandwich: “Skinny” in the title is a dead give-away. At only 140 calories, 2 g fat, 15 g sugar this ice cream sandwich is a sweet steal. Plus it adds 3 g fiber and 4 g of protein.
100 Calorie packs: These single serving sized bags of your favorite snack couldn’t make portion control any easier. So go ahead eat the whole bag.

Limiting your amount of sugar intake is not only good for your waistline, but also disease prevention. An influx in sugar has been linked to cardiovascular disease, diabetes, and cancer.

Sugar is addicting. The more you have of it the more your body wants it. Even though sugar has the ability to raise serotonin levels and improve your mood the more often you have it the less effective this is.

If you want to avoid sweets all together, but you’re being haunted by sugar cravings try some creative techniques. Brush your teeth directly after finishing a meal. This way you’ll be less likely to even sneak a bite of dessert since the minty fresh taste still lingers. Another option is to pop in a piece of sugar free gum or hard candy. The change of flavor and time it takes to finish and savor the minty, sweet taste can be just enough to satisfy your palette. A great method is to get busy. Clean up, go for a walk, or make a phone call. You’ll completely forget about that craving before you’re even halfway done.

The next time a sugar craving hits I hope you’re prepared with a sugar survival kit of healthy alternatives and options to find a sweet escape.

The Convenience of Circuit Training

2009-03-09T01:04:00.000-07:00

Kelly Gonzalez
Busy Bodies Health and Fitness Column
Date Published: September 17, 2008
Tag Line: Kelly Gonzalez is a Johns Hopkins University graduate, certified personal trainer, and competitive athlete. Please contact Kelly with questions and comments at kellygfitness@gmail.com.

The Convenience of Circuit Training

Circuit training has become very popular in the fitness world, especially among women due to facilities such as Curves and aerobic classes designed in a circuit fashion. Circuit training isn’t just for women though. Everyone can reap the numerous health benefits circuit training has to offer.

Circuit training is a form of training that consists of a series of exercises that are completed one after another with minimal rest periods in between for a total body workout. It allows you to not only benefit from strength gains but also improves cardiovascular fitness due to the continuity of the exercises.

By only resting for about 30-90 seconds between exercises your heart rate is consistently at a higher level, which means you burn more calories in less time. Less time=more calories burned? I would say that’s a nice equation.

For general fitness a circuit usually consists of 6-10 stations. The exercises should focus on using major muscle groups. Compound exercises that incorporate more muscles used at once lead to a higher calorie burn, once again making your workout more efficient.

Many gyms offer a circuit of machines that are numbered, quick and easy to adjust, and set up in a way that you can easily go from one machine to the next working opposing muscle groups to ensure a balanced strength training program. If you’re just beginning to weight train for the first time this scenario is a great starting point, because most of the equipment is designed to ensure proper form which aids in injury prevention. The sequence of exercises also eliminates the guessing game of what to work next and promotes the necessary short recovery periods between exercises.

If you don’t have a gym membership, no worries, you can perform a circuit of exercises using dumbbells, resistance bands, your own body weight, and aerobic intervals anytime, anywhere.

By mixing in quick cardio intervals like running in place, high knees, jumping jacks, etc. you can scorch some serious calories in a short amount of time. Studies have shown that cardio intervals in between strengthening exercises helps alleviate muscle soreness, because it promotes blood flow and oxygen intake which helps clear away excess lactic acid within the muscles.
Here are some circuit training programs that you can try. Perform 2-3 sets of all exercises in sequence. Perform 10-15 repetitions of each exercise or do each exercise for 30-60 seconds with proper form and control. Rest 30 seconds between exercises and 1-3 minutes between sets.

Circuit 1: Body Weight Circuit
• The best part of this workout is that no equipment is necessary. The worst part of this workout is that you have no excuse not to give it a try.

- Jog in place (60 seconds)
- Squats
- Push-ups
- Tricep dips
- Single leg lunges
- Jog in place (60 seconds)
- Crunches
- Back Extensions

Circuit 2: Dumbbell Circuit
• Have two pairs of dumbbells- a lighter weight for single joint exercises and a heavier weight for compound exercises.
• Have a sturdy bench to perform exercises on. If you are more advanced try to perform exercises such as the chest press and shoulder press on a stability ball to target your core.
Use the heavier set of dumbbells for these exercises:
- Chest Press
- Underhand Row
- Walking Lunges
- Shoulder Press
- Straight leg dead lift
Use the lighter set of dumbbells for these exercises:
- Bicep Curls
- Tricep kickbacks
- Lateral raises
• The best part about this workout is that you will easily be able to witness your fitness gains as you become able to complete more repetitions or use a heavier weight. The worst part about this workout is that you will have to complete more repetitions or increase the weight in order to keep getting results.

Motivation to Move This Fall

2009-03-09T01:03:00.000-07:00

Busy Bodies Health and Fitness Column
Kelly Gonzalez
Publishing Date: September 10, 2008
Tag Line: Kelly Gonzalez is a Johns Hopkins University graduate, certified personal trainer, and competitive athlete. Please contact Kelly with questions and comments at kellygfitness@gmail.com.

Motivation to Move this Fall

Summer is winding down and coming to a close. Life seems to pick up pace at lightening speed as soon as September arrives. Vacation time has ceased, the kids are back in school, and happy or sad- bathing suit season is just about over.
With less free time it may become more difficult to find the time to fit working out into your busy schedule. When work, errands, and carting the kids from school to practice and so forth is the main priority the motivation to workout tends to decline. Here are some ways to help you stick with your workouts and motivate you to get moving this fall!

What’s Your Reason?

The ability to motivate oneself is challenging. In order to stick with your workouts you first must have a reason to do so. Having to wear a bathing suit all summer long is a great motivator, but if that was your motivation you may have to dig a little deeper now that fall has arrived.
Think of the reasons why you workout. Whether it’s for enjoyment, sense of accomplishment, because your doctor said you have to for health reasons, or if it’s to look the best at an upcoming event- giving your workouts a purpose will keep you going day after day.
Write down what your reason is keep it somewhere as a reminder. When you don’t feel like stepping out the door it can be just the kick you needed.

Keep Track of Your Success

Keeping a training log can be very motivational as you can look back and see improvements you’ve made week after week. A training log does not have to be extensive. By just writing down the activity, time or distance, and how you felt can be enough to evaluate your achievements.

If you’ve been working out this summer jot down the positive gains you’ve received like more energy, weight loss, less back pain, etc. These small accomplishments will help you keep working towards bigger, better, and more rewarding goals.
If you prefer visuals take photos of yourself every 6-8 weeks to see how your body is changing due to your new and improved healthy lifestyle. Using photos can also keep you from becoming discouraged. If the numbers on the scale aren’t dropping as fast as you like photos can provide you with valuable feedback and show physical changes.

Have a Support System

With anything you do it’s important to surround yourself with people who support your aspirations and understand that what you’re doing is important to you. Everyone chooses his or her own lifestyle. A healthy lifestyle that involves regular exercise and healthy eating is not something that everyone enjoys or understands. Self-motivation is rare and can be seen in a negative light, because it is uncommon. Having the ability to motivate yourself to accomplish a meaningful goal is a gift.

Don’t let negative people bring you down.

Instead, find friends and groups that have similar goals. Try joining a gym that offers exercise classes; join running or cycling clubs, or workout with a friend to help one another stay on the right track.

Additional Tips to Help You Stay Motivated:
- Make a pre-workout play list of songs that pump you up and get you psyched for your workout
- Buy new workout stylish workout clothes/accessories/gym equipment- if you spent the money on it you’ll want to put it to use
- Lay out your workout gear or packed gym bag the night before
- Find a role model whether it’s a family member or friend or someone famous that leads a healthy lifestyle and looks great
- Read motivational quotes and sports quotes
- Educate yourself about fitness- the more you know, the more reasons you’ll have to workout.

Remember, “Motivation is what gets you started. Habit is what keeps you going.”
If you have any fun motivational tips that work for you I would love to hear them. Please feel free to contact me by email.

Get F.I.T.

2009-03-09T01:02:00.001-07:00

Kelly Gonzalez
Health and Fitness
Busy Bodies
Deadline Date: August 8, 2008
Published Date: August 13, 2008

Get F.I.T.

One of the most important parts of exercise is making it a habit. It’s easy to make a habit of something you enjoy. If you like to walk around the neighborhood for 30 minutes as your exercise of choice you are doing great things for your body including reducing your risk of disease, improving heart and lung function, and strengthening muscles, bones, and joints. If your goal is weight loss, and you’ve noticed that the scale isn’t budging your body may be trying to tell you something. The body relies on progressive overload. If you walk at the same pace for the same amount of time for every exercise session you’re body is saying, “I don’t have to work any harder to perform this task.” Going for a leisurely walk can reduce stress, give you more energy, and clear your mind, but if you want to burn fat, tone, and improve your level of fitness I suggest using the F.I.T. principle to break through the plateau.

Start by focusing on frequency. If you walk for 30 minutes at a brisk pace two times per week gradually increase the frequency by one training session every week or two until you are able to complete 5-6 sessions in one week. In this phase your body is becoming accustomed to the exercise demand. Don’t over exert yourself so much in one session that you are not able to recover in time for the next cardio session.

Once you are in the habit of exercising on a regular basis you can increase the intensity of workouts. The bonus of increasing the intensity is that you can decrease the amount of time of your workout, but still reap the same benefits. An easy way to measure intensity is to use the scale of rate of perceived exertion (RPE). On this scale 1 is the easiest and 10 is the hardest. Try jogging for 1 minute at level 7 and return to walking for three minutes at level 5 for a total of twenty to thirty minutes. Over time your body will adapt and you will be able to perform this exercise with more ease and with greater intensity. To reach your fitness goals it is beneficial to train at your target heart rate and monitor your intensity. One of the best pieces of exercise equipment you can invest in is a heart rate monitor, which allows you to train according to percentages of your maximum heart rate.

Training at different intensities promotes different fitness gains. Low intensity exercise usually consists of working at 50-65% of your maximum heart rate (MHR). Low intensity exercise is meant for recovery, warming up or cooling down. For most, it does not over-stress the body, but facilitates circulation, and oxygen consumption. The fat burning zone is between 65-75% MHR. When working at this intensity most of the calories burned during exercise is from stored fat. In addition to burning fat your endurance will improve as well. Anything above 85% MHR is considered to be anaerobic (without oxygen). During anaerobic training the majority of energy is supplied by carbohydrates. Anaerobic exercise helps speed metabolism, improve VO2Max, and aids in your ability to hold off and clear away lactic acid in the muscles- allowing you to work out harder for longer.

To determine your target heart rate and training zones you must first calculate your maximum heart rate (MHR). To do this, subtract your age from 220. To determine your target heart rate for a certain intensity level multiply that percentage by your maximum heart rate. For example, if you are 30 years old and want to train at 70% of your maximum heart rate the equation would be: (220-30) x .70= 133 beats per minute (bpm). This equation is based on age, but of course people of the same age have different levels of fitness. Another formula takes into account your resting heart rate to determine your target heart rate. The equation for this is: (220-age)-RHR) x percentage of intensity) + RHR. Using the same example above and 60 as the resting heart rate the equation would be: (220-30) – 60) x .70) + 60= 151 bpm.

The last component of the F.I.T. principle is time. Try to gradually increase the time of intervals of higher intensity or the total duration of your workout. If you generally walk for 30 minutes try to maintain the same pace as you work towards completing 45 minutes of exercise.

Remember to incorporate one component at a time when you’re first beginning. Focus on frequency for a week or two and then intensity or time in the following weeks. Don’t try to do all at once in a single workout or you could end up with an injury or burnt out. Use the F.I.T. principle to reach the next level. It’s not always what you do, but how you do it so walk on.

Pack it to Go

2009-03-09T01:00:00.000-07:00

Kelly Gonzalez
Health and Fitness
Busy Bodies
Deadline Date: August 1, 2008
Published Date: August 6, 2008

Pack it to Go

Sarah has to work a double at the restaurant today. She hits the snooze button on her alarm clock and wakes up minutes before having to rush out the door at 9AM. She only has time to throw on her uniform, brush her teeth, and find her missing car keys. Breakfast doesn’t cross her mind until things slow down around 2PM. She realizes she hasn’t eaten yet and orders a side of fries from the kitchen when she finds a moment and sips on a soft drink while she punches orders into the computer. She works until 10 PM barely slowing down. When her shift is finally over she realizes that she is absolutely starving. She’s exhausted and picks up an order of Chinese carryout on her way home. She eats the oversized portion until she’s so full that she’s sleepy and goes to bed.

Does this scenario sound familiar? Unfortunately, this eating habit has become very prevalent for a large majority of Americans. We are so short on time that we forget to take care of our bodies. Whether you’re busy at work or relaxing on the beach it’s important to remember to eat regularly in order to support a strong healthy body through an efficient metabolism. I don’t need to remind you. You’ve heard time and time again how important it is to eat smaller meals throughout the day, but it can be difficult. Here are some tips to plan and pack for success.

Grocery shop with purpose

Plan ahead for 4-5 days. Think of what would be easiest and what you like most for breakfast, lunch, dinner, and snacks. It’s good to know your upcoming schedule-if you have to be out of the house early most days buy quick items like yogurt or meal replacement bars for breakfast. If you have plans for dinner two nights that week you won’t need to buy as much.
Make note of meals for the week and what ingredients can be used for various meals and snacks. Get at least two protein sources in bulk like chicken, fish, or turkey and plan meals around them. Choose side dishes, ingredients for a salad, and marinades. Choose fruits and vegetables that can be used in multiple dishes. For example pre-washed broccoli makes a great add-in for egg white omelets, can be added to salads, steamed as a side dish or eaten raw with dip as a snack. Using your vegetables in different recipes prevent them from spoiling and keeps you from wasting money and nutrition.

Buy and use a cooler

Not many of us have the luxury of being able to cook and eat all meals at home. Therefore, to eat healthy meals on the go you must plan ahead and pack it, or have healthy food joints as a choice around you so you don’t fall prey to fast food.
Whole, fresh foods that are minimally processed are the best for you and those foods need to be kept cool and fresh so an insulated cooler with ice packs is essential. It’s easy to bring a cooler packed with fresh foods if you’re going to the beach for the day, but it can be a bit more difficult if you’re working in a rushed and busy place like a restaurant. Always try to eat a meal high in fiber, protein, and complex carbohydrates before your shift to keep you fuller longer. Have easy portable snacks like a meal replacement bar, grapes, carrot sticks, or nuts on hand so you can sneak a bite when possible.
Use your cooler often- for long car rides, when you’re running errands, going to sporting events, etc. The idea is to get into the habit of preparing and planning to eat healthy meals and having them on hand which helps you get in the habit of eating smaller portions more often, thus working towards your overall fitness goals.

Cook in Bulk

Find a time and day that you are able to set aside for grocery shopping, meal planning, and preparing. For example, on a Sunday afternoon you may buy and cook enough chicken breasts for the whole week. You could cut it up to top salads, pour marinara sauce over and eat with whole-wheat pasta, or marinate and serve with steamed vegetables.
If you cook a big dish like lasagna, make burgers from lean ground beef, or cook a big pot of spaghetti sauce you can put some in Tupperware containers for the week’s meals and freeze the rest to defrost and have another time. Not only is this ensuring quick and healthy meals it is also a big money saver.

Healthy snack ideas

Try some of these suggestions to throw in your cooler for the beach or workday.

Pack:
- Yogurt and ½ cup of dried low sugar cereal or granola with walnuts and raisins
- Fresh fruit (try to eat fruits that are in season)
- Raw carrots, broccoli, and celery with light vegetable dip
- Sliced apple with 2 tbsp of peanut butter
- Protein bar
- Turkey sandwich on wheat with mustard, lettuce, tomato, and avocado
- Homemade trail mix- unsalted mixed nuts with dried cranberries, dark chocolate morsels, granola
- Tuna salad- canned tuna, pepper, mustard, diced celery, onions, sundried tomato. Served on whole-wheat crackers.

Plan to eat meals every 3-4 hours. It’s important to distribute your calories evenly throughout the day or even eat more in the morning and afternoon when energy demands are greatest and less before going to bed. I like the saying, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

When you’re on the go, pack healthy snacks to avoid cravings, stopping for fast food, and eating unhealthy processed foods. Choose to pack it to go or pack on the pounds.

Exercise Boredom? Hit the Beach!

2009-03-09T00:58:00.000-07:00

Busy Bodies
Health and Fitness
Kelly Gonzalez

Deadline Date: July 25, 2008
Published: July 30, 2008

Exercise Boredom? Hit the Beach!

Tired of your usual routine? Looking for a hot new place to exercise? Just venture east and stop right before your sneakers get wet. You just entered the best fitness center around. There are no sign up fees, monthly dues, or waiting in line. The facility is fully equipped with running routes, outdoor sports and recreation, swimming, strength training, yoga and meditation, and even tanning.

It’s easy to fit in fitness when you’re at the beach, because exercise is disguised as fun. Running in sand and swimming in the ocean is more difficult than running on asphalt or swimming laps in a pool, but mentally it may seem easier, because it is more enjoyable. It’s all about attitude.

Working out on the beach can add variety to your exercise routine and enhance your training. If you’re interested in improving your running, beach running is an excellent supplement. Running on a softer surface like sand is a great way to give your joints and muscles a break from the jarring asphalt, and can be easier on the body, especially for a beginning runner.

It is easiest to run on the more compact hard sand during low tide. During high tide the beach tends to form a slant and running on an angle can be hard on your knees and ankles. Check the local tide charts to find the most opportune time to run.
Running in soft sand provides a greater challenge, but in return a greater calorie burn. If you’ve never tried to run in soft sand you may be reminded of your first experience for the next few days. Your legs, especially your calves may be tight for a day or two, but over time you will adapt and gain more strength and endurance. Like any form of exercise it’s important to start slow and build up. Try to run intervals on hard sand for 5-10 minutes and run soft sand for 2-4 minutes and gradually increase your time in the soft sand to add more intensity to your workout.

When walking up sand dunes you may feel your quads and glutes working harder. The short incline is the perfect lower body toner. To improve your leg turnover and power try running up the dunes. Start by running up the dune for about 30-50 yards at 75-90% effort. Complete 2-3 sets of 3 repetitions with a 90 second break in between repetitions and a 3 minute break between sets.

You can either run on the beach wearing supportive running shoes or going barefoot. I recommend wearing shoes, especially if running on hard sand during low tide if you have back, knee, or ankle problems. Running barefoot can take some getting used to, but has proven to be beneficial in improving balance, coordination, strength, and preventing injury. Barefoot running strengthens your feet, calves, and hip flexors, which allow you to generate more power and hence run faster and longer. If you’re training for road races I recommend adding barefoot running in the sand to your program to improve your racing times and prevent injury.

Just as sand adds resistance to your running, the current can provide resistance when swimming, thus scorching more calories in less time, and I find it to be a lot more enjoyable than staring at a line on the bottom of a pool.
Before you enter the ocean to swim you should feel confident in your swimming abilities. It is wise to practice your stroke and build endurance in a pool before trying to go for a swim workout in the ocean. The ocean is unpredictable and requires precaution. Always swim when a lifeguard is on duty and be sure to stay within their view. Swimming in the ocean can be relaxing as you flow with the current with an easy stroke or for a more intense workout swim against the current for resistance.

A common misconception is that you must have machines, weights, and equipment to strength train, but using your own body weight is an excellent alternative. Body weight exercises like squats, push-ups, lunges, and sit-ups are the perfect form of resistance training on the beach. These exercises can be done in a circuit fashion to target all the major muscle groups of the body.

Switching up your workout and adding variety allows you to break through plateaus and receive greater results, because your body is forced to adjust. The idea of a beach workout is to get creative. There’s so much at your disposal that you can’t find in a gym.

A great exercise location is only minutes away. Try it for yourself today.

Secret of the Six Pack

2009-03-09T00:56:00.000-07:00

Kelly Gonzalez
Busy Bodies
Health and Fitness
Published Date: July 23, 2008
Deadline: July 18, 2008

Secret of the Six-pack

As a personal trainer, I receive many fitness questions. One of the most common questions is “How do I get six-pack abs?” Defined abdominals and a tight mid-section is an attribute that many people desire for their physique.
So why is the six-pack so sought after? For one it is an immediate attention getter at the beach, but I believe it is because it is an area that exercisers focus on and train the most, but see the least results, and this can be frustrating and discouraging.
When asked the infamous ab question I like to ask the person what they are currently doing in order to achieve their goal of a ripped mid-section. Often times, they tell me they do a ton of sit-ups everyday, but still have no results. Surprised? Don’t be. Sit-ups and crunches alone will not lead to your desired results. Your rectus abdominis is your “six pack” muscle, but to truly train your core to become more functional, whittle your waist-line, and have optimal definition you must also work your internal and external oblique’s (your sides) and the transversus abdominis (the deep abdominal muscle that helps support your spine). Therefore, a variety of abdominal exercises are necessary.

The basic crunch mainly targets the upper portion of your rectus abdominis. To do this lie on the ground with both knees bent at a 90 degree angle, lift your shoulders off the ground about 2-4 inches, lift for 2 seconds, squeeze at the top of the contraction and lower down slowly for 4 seconds keeping continuous tension in your abs.
To target the lower abdominals leg raises can be done either by lying on your back or using a hanging bar to hold yourself upright. Lift your legs either straight or with your knees bent (easier on the lower back) being sure to pull up with your abs-not using momentum and lower down with control.

The oblique’s are sometimes ignored, but need to be trained, because they act like a corset tightening around our spine and allow for greater rotational power, which is beneficial in sports and also everyday twisting movements. The Russian twist is a great exercise to strengthen the oblique’s. With your knees bent and feet on the ground in a 90 degree angle lean back with a straight spine until feel tension in your abs then twist your torso from side to side with control.

Not only is exercise variety important when training the abdominals, but also focus your form and doing the exercise with control. Never use momentum to do an exercise-you want to avoid injury to the lower back while recruiting more muscle fibers in the abs to gain greater strength and hypertrophy. Be sure to always progress as you become stronger. All muscles including abs need progressive overload in order to improve. Include more repetitions, resistance or try more difficult exercises as you become capable.

By training your abs you are stronger in every movement, you are preventing injury, and improving your health, but when it comes to visibly seeing the six pack protrude with cut lines, well, that’s a matter of nutrition. The real secret of a six-pack is having low levels of body fat that allow for the muscles to be visible. Everyone has abs, but not everyone has low enough levels of body fat for them to be seen. A healthy diet that consists of lean protein, complex carbohydrates, plenty of water, and a variety of colorful fruits and vegetables will promote a healthy metabolism so your body burns fat around the clock. Aim to eat foods in their natural form. Try to limit your intake of processed foods that come from a can or have an everlasting shelf life. Even though processed foods are abundant in our society our bodies are not designed to eat them and hence our metabolism slows.

How often do you see a person with ripped abs who is not lean everywhere else? Never. That’s because there is no such thing as spot reduction. You cannot demand to lose fat in certain areas and keep it in others. Where you store fat is based on your genetics. Some people naturally store more fat around their mid-section than others making it more difficult for them to have abdominal definition.

Including daily cardio activity such as running, walking, biking, or swimming for at least 30 minutes 3-5 days per week will tap into fat stores and help burn excess body fat. Strength training 1-3 days per week will also assist in loss of body fat, because the more muscle you have-the more cells with energy powerhouses called mitochondria you have that increase resting metabolic rate and speeds your metabolism even while sleeping.

I guess the bottom line is that there is no “secret” to six-pack abs. Instead, it takes into account many fitness components that aim for a lean and fit physique. These components are no secret- balanced diet that promotes a speedy metabolism, cardiovascular activity for fat loss, strength training to increase your muscle to fat ratio and raise your resting metabolic rate, and a variety of abdominal exercises to strengthen your entire core. Do these sound familiar? Some secrets are too good to be kept.

May I Take Your Order?

2009-03-09T00:53:00.000-07:00

Health and Fitness
Busy Bodies
By: Kelly Gonzalez
Deadline: 7/11/08
Published: 7/16/08

May I Take Your Order?
Waiters and Waitresses beware! I’m about to make your life a little more difficult. Yes, when I dine out I’m that person- the one who substitutes this for that, has it cooked a different way, and orders everything on the side. I hope you have your notepads ready.
Dining out is a great experience, especially when you have a beautiful atmosphere and nice summer weather. It’s a way to celebrate and is of course a major part of vacationing. Unfortunately, eating out is notorious for not being waist- line friendly. While it’s okay to indulge every once in a while good eating habits shouldn’t take a full- blown vacation just because you are!
Lets’ go through the typical scenario of dining out at a restaurant for dinner.
1. You make reservations early in day or the day before:
a. Don’t skip meals throughout the day with the intent of eating a large dinner. Every time you eat your body burns about 10% of the calories through digestion, a process called thermogenesis. This is why eating 5-6 smaller meals throughout the day is better. It keeps your metabolism revved, your blood sugar levels steady, and gives you more energy.
b. Eat a small healthy snack about 1.5-2 hours before leaving. Pick fresh fruit, raw vegetables, low sodium nuts, or small portion of protein. By doing this you don’t sit down at the table starving and will be more inclined to make healthier choices and eat smaller portions.
2. You sit down and receive your menus:
a. Look over the menu to see if they offer any obvious healthy dishes. Sometimes these will be marked with a small heart for heart healthy or blatantly say “low calorie,” “low carb,” or “smaller portion.” These make your life a lot easier.
b. Pay attention to the descriptions of how things are cooked. You want to avoid fried, bread battered, and creamy sauces. Opt for grilled, broiled, pan seared, or “cooked it its own juices.”
c. Tip: Many restaurants have a website and you can view their menu online.This can save you time by being aware of healthy choices beforehand.
3. The server takes drink orders, appetizers, brings the bread basket:
a. Try to avoid the bread basket or limit yourself to one slice (choose whole wheat if it’s available) with minimal butter.
b. Remember, beverages besides water have calories. Choose wisely when ordering. Order a round of water even if you order another beverage this way you can alternate, and will be less likely to receive refill upon refill of soda or cocktails.
c. When choosing an appetizer a great choice that many restaurants offer is steamed shrimp cocktail. This is light and packed with filling protein. Another option is order a small house salad preceding your meal. Ask for the dressing on the side and order vinegarettes instead of creamy sauces. To make it even better ditch the cheese and croutons and ask for extra vegetables.
4. Ordering Entrees:
a. Don’t be afraid to ask questions. Ask the server how it is cooked. Fish is a popular and healthy summer option. Most fish entrees can be cooked the way you like. Ask for grilled or broiled instead of fried. Ask if entrees can be cooked “light” using little butter and oils. If an entrée is served with a sauce over top, ask for the sauce on the side.
b. Swap side dishes. Ditch the French fries and onion rings for a side salad, baked potato, or serving of vegetables.
c. Split an entrée with someone. Many entrees these days are enough to feed two people. Split the entrée and order an extra healthy side dish. Some restaurants charge extra to split entrees, but it’s cheaper then ordering two.
d. Ask for a to-go box early. Often times when we’re eating with company we don’t pay attention to the amount of food we are eating. By putting half of a large entrée in a to-go box early you will only consume what’s on your plate and be less likely to overeat. Plus, you’ll have a meal for the next day.
5. Here Comes the Dessert Tray:
a. If you choose to have dessert, ask if anyone wants to split it with you.
b. If you want to nix dessert altogether, but having difficulties denying the temptation, pop a mint, piece of hard candy, or gum in. Often times, it’ll reduce your sweet cravings, and takes your mind off the dessert menu.

You don’t have to turn down an opportunity to eat out with friends and family, because you’re afraid it’ll blow all the hard work you’ve done to get in summer shape. You just have to ask questions, make a few changes when necessary, and practice self- control.

The final part of your dining experience is picking up the check. Sorry, I can’t offer any assistance there. You’re on your own with that one.

Cheers to happy healthy dining!