Healthy Recipe- Light Shrimp Florentine

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

Ingredients: 

1 tbsp chopped onion

1 tbsp lemon juice

1 chopped garlic clove

1 cup of raw spinach

1 cup spaghetti squash cooked

1 sliced roma tomato (cut into 4 wedges)

20 medium peeled shrimp

1/2 cup low sodium vegetable broth

Directions: 

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

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

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

Makes 1 serving

Nutrition Information per Serving:

Calories: 210.74

Fat: 2.86 g

Carb: 20.25 g

Protein: 27.73 g

Moving Meditation- Breaking Routine

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

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

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

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

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

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

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

Photo Shoot with Fit Treasures

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

www.kellygonzalez.com

Slim Spaghetti

Skip the pasta and save calories without losing flavor

Ingredients:

1/2 lb extra lean ground turkey 

1 medium/large spaghetti squash

1 tbsp olive oil

1 cup low sodium vegetable broth

1/2 cup pomodoro pasta sauce

1/2 cup sliced mushrooms

1/2 cup chopped zucchini

1/4 cup chopped onions

1 chopped garlic clove

Preparation: 

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

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

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

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

Nutrition facts per serving: 

274 calories

29.4 g protein

21 g carbohydrates

9 g fat

MMA themed photo shoot

www.kellygonzalez.com

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

IFBB Bikini Pro Athlete

Interview with Rebodybuilding.com

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

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

Kelly's Healthy Personal Pizza

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

Ingredients:

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


Preparation:


Mix first 3 ingredients together in a bowl

Spray non-stick cooking spray on small pan

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

Bake pizza at 350 degrees for about 10-13 minutes

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

Steak Stir-Fry

Ingredients:

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


Preparation:

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

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

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

4. Serve over rice or alone


Nutrition facts: 

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

Makes 2 servings

Moving Meditation- 5AM Comes Once A Day

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

5AM Comes Once A Day

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

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

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

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

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

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

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

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

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

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

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

Recipe- Tuna Stuffed Bell Pepper

Ingredients: 

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

Preparation: 

Boil bell pepper in hot water for approximately 5 minutes

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

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

Stuff contents into bell pepper and place on cooking sheet

Bake at 350 degrees for approximately 18-25 minutes


Nutrition:

275 calories
43 g protein
18 g carbohydrates
4 g fat

First show as a PRO

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

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

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

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

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

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

IFBB Bikini Professional

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

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

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

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

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

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

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

Value the journey towards an athletic goal

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

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

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

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

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

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

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

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

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

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

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

www.kellygonzalez.com

Check out news & events for updates

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

2nd place at NPC Jr. Nationals 2010

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

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

Click here for photos posted on my website

Click here for a video of class comparisons

The -10 lbs club

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

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

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

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

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

2 chairs + Mop + Effort= SEXY BACK

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

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

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

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

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

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

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

5 minute warm-up

Circuit 1: 3 times through complete circuit

15 squats

15 military shoulder press

15 push-ups

15 bent over rows

30 second jog in place

10 star jumps

30 second jog in place

Rest 3 minutes before beginning

Circuit 2: 3 times through complete circuit

15/leg alternating forward lunge

15 straight leg deadlifts

15 upright rows

15 lying chest fly

15 crunches

45 second side plank/side

Finish up with 20 minutes cardio at 70% max HR

Cool down, stretch, eat healthy.

Bodybuilding.com Writer

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