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
Friday, September 3, 2010
Saturday, July 24, 2010
First show as a PRO
I'm getting the hang of this whole show circuit thing. It's standard procedure every time. Skin prep with Jan tana products so my color goes on even, pack extra sheets so I don't get charged by the hotel, bring all of my food aka lots of grilled chicken, rice cakes, yams, almonds, and natural peanut butter, have my "condition" checked and critiqued, and a whole lot of waiting around.
Yesterday was prejudging of the Europa Battle of Champions in Hartford, CT. It was my first time stepping on to the stage as an IFBB Pro. I felt pretty confident since I had no real expectations other than to have fun and get the experience. (I'm the littlest one here!) It's nice walking out there with no pressure. I'm still on cloud nine after turning pro 2 weeks ago so being able to compete so soon is just icing on the cake. You only live once so do it all while you can, right?
Another hour then I'm off to get all dolled up all over again! It's a funny situation when you have to replicate the same look again the next day for finals. It's like ground hogs day. Finals start at 2:30 PM. Even though I know I'm not in the top 3 qualifying for the Olympia I must say that I feel like a winner regardless. Cheesy, huh? It's true though, I reached my goal of earning my IFBB Bikini Pro Card, I'm competing in my first show as a pro athlete, and I'm having a good time. I think it's easy to get so caught up in winning that we sometimes forget the real beauty of any sport- the journey to get to this pinnacle point. Tonight that's what I'm celebrating; being the best I can be. Many wonderful opportunities have come my way since embarking upon this goal. Not only did I achieve this goal, but I've been able to walk through the doors that are opening up for me. That's enough to make anyone feel like a winner. It's important to always be grateful for the journey towards a goal as much as the accomplishment itself.
People may think that other competitors are catty at these type of events, but honestly the other girls are very nice. I have yet to experience any of the stereotypical beauty pageant drama that goes on behind the scenes (supposedly.) All of the other competitors are beautiful and very deserving to be in this position. It's extremely comforting to know there are tons of other women who live such an extremely healthy lifestyle and have similar goals and aspirations. I'm not the only one eating tilapia and almonds for breakfast or eating a chicken breast out of a ziplock bag!
Many thanks to Lidia Conti for making me a great new suit. Purple is the color of passion. I love it! It's very simple and chic. Lidia does excellent work. Her website is www.lidiaconti.com. She makes custom suits that fit like a glove and look amazing on stage. Thank you to Laurie St. Michael for being such a talented hair/make-up artist and good friend, and of course thanks to Kim Oddo and Oddo's Angels, because I would not be here if it weren't for you!
Okay, it's almost time to eat again (it's always almost time to eat again!). I need to wrap this up, because it's starting to sound like I just won a grammy or something. A little bit too "rainbows and butterflies."
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."
Saturday, July 10, 2010
IFBB Bikini Professional
Talk about a great day! I've been on a mission towards winning my IFBB Bikini Pro Card since last October when I won my first regional show and then went on to compete in NPC Nationals in November 2009 where I placed 2nd- missing the pro card by 1 spot.
I've been in serious training since mid-March. All the hours logged in the gym, refusing the temptation of sweets and my other favorite foods, and early bed times paid off! I'm now an IFBB Bikini Pro! I've had a blast competing as a national level amateur competitor, but I'm ready to step onto the pro stage!
Maybe I'm not that spontaneous after all...
Don't get me wrong, I love adventure, traveling, the ability to say YES! when a once in a lifetime opportunity comes my way, but there's one thing that may limit my spontaneity. I will never get up and go without HEALTHY FOOD! I've been eating small clean meals every few hours for so long that my body doesn't just start giving off signals of hunger every 2.5-3 hours, it demands it!
Photo above: Packing all my meals for a trip to the beach. No Thrasher fries or funnel cakes for me!
If I'm out all day running errands, or on a trip there's no guarantee that I will have my staple items like chicken, yams, raw veggies, and nuts. In order to stay lean (and away from the drive-thru!) I'm always ready with my prepared meals safely stored in my cooler. You'll never catch me in the airport without my trusty cooler as one of my carry-ons!
If you're serious about your training and physique goals you must plan for your success. Pack a cooler full of healthy options and experience sustained energy for all the adventures in life!
Wednesday, June 30, 2010
Value the journey towards an athletic goal
I've always been an athlete; I identify myself as an athlete, and I love the lifestyle. I enjoy the discipline, the routine, and challenge that accompanies training. I become excited and feel more alive as the goal in sight becomes more attainable with each and every day of hard work and effort. The bottom line is that I love the journey.
As a kid I grew up playing lacrosse. I remember LOVING practice. I loved practice as much as I loved the games. I remember throwing the lacrosse ball against the chimney of my house everyday. It was just me and my labrador retriever who used steal the balls. I would get mad at her at the time, but what I realize now is that it made me that much better. I knew I had to catch the ball, I had to be faster or else the backyard game was over. When most of my teammates were relieved, I remember being extremely bummed out if an organized practice ever got cancelled. I enjoyed the learning process. I valued the time for improvement.
As a runner I experienced the satisfaction that an individual sport could bring. The harder I worked, the more success I had regardless of any other factors. I knew that if I could push myself to run a time in training I would definitely be able to do that if not better in the race. It was all about preparation.
I was (and still am) so intrigued by this. I learned that I could prepare for success. If I put in the effort I could make so many goals a reality. This is lesson that applies to every facet of life- sports, work, relationships, everything!
I've competed at a high level in a myriad of sports- Division I lacrosse at Johns Hopkins, the Boston Marathon, beach sprinter with USLA, track runner, and national level NPC bikini competitor. The lesson of hard work and preparation rarely fails. Even if you don't do as well as you wanted to the energy and joy that comes along with the journey of the preparation makes it worthwhile.
After what seems like a lifetime of searching I think I've found my niche in the athletic realm. I am proud to be an NPC bikini competitor. I'm guessing I recently found this competitive joy, because bikini is still a new division in the NPC.
Without all the previous sports and training I would not appreciate this sport as much so I suppose everything happens for a reason. I enjoy competing in physique competitions, because I get to practice all the time around the clock. This may seem like a real chore for some, but I don't see it that way. I enjoy the healthy lifestyle, setting an example for my personal training clients, learning about the body and how to manipulate variables for a better physique.
As a health and fitness writer nothing could be better. I am connected with people who are a wealth of information and inspiration. I rarely have difficulty coming up with article ideas, because there is just too much out there. In fact, it's overwhelming at times. I have lists of article ideas. Unfortunately, I don't have as much time as I would like to research and write about all of these topics, but no worries- I'll just maintain a consistent flow. I'm always learning. Learning is the mission of life.
I'm now just 1.5 weeks out from competing in my next national level show. I have the best coach and a great support system. I love being an entrepreneur, and I especially love being an athlete. I know this may all sound like rainbows and butterflies, especially during a time when we have major issues going on in the world like the awful oil spill in the Gulf, the war on terrorism, and sickness and disease, but if we don't take time to value the good in our lives and be grateful for the journey and lessons learned life would be wasted and dismal to say the least.
I've learned that happiness comes in many forms- sometimes it's just appreciating the little things in life like a beautiful sunny day, and sometimes happiness results from sacrifice, hard work, and success. For me the most substantial form of happiness is the journey towards a meaningful goal.
Never give up on your goals, never give up on the journey.
Monday, June 21, 2010
Check out news & events for updates
In todays fast paced world it's practically a full time job to stay up to date on all the social networks. There's facebook, twitter, bodyspace, blogs, websites, youtube, etc. and I'm on all of them! For up to date info the best resource is my website www.kellygonzalez.com. There you can find articles, quick tips, and up to date news and events. Check out the link for news & events for all recent fitness activity!
Sunday, June 20, 2010
2nd place at NPC Jr. Nationals 2010

After placing 2nd at NPC Nationals in November I couldn't wait to get back on stage. I've been training hard since March with no other than the guru himself, Kim Oddo. I was ready and dialed in to compete this past weekend at Jr. Nationals in Chicago. The hard work paid off as I placed 2nd in Bikini A class.
It wasn't the 1st place finish I was hoping for, but it lets me know I'm on track towards my goal of capturing an IFBB pro card this season. My next show is Team Universe in NJ. in just 3 weeks. I can't wait to compete again. It's fabulous to be surrounded by supportive and positive people who embrace the fit lifestyle. Looking to inch up into 1st place this season; bringing my best to the stage each and every time.
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