Raising the Bar on Core Workouts

May 17, 2012

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If you’re getting bored with the same old abdominal routine there’s a good chance your abs are too. When you’re muscles get bored they stop responding how they once did when something was new and exciting. This is why fitness programs should include plenty of variety on an ongoing basis. 

Just adding more weight to an exercise or performing more reps isn’t the only way to challenge your muscles. Changing the tempo of your movements, altering angles, and working on unstable surfaces are various ways to encourage muscle response and break through plateaus. 

Since the abdominals usually get extra attention as summer is approaching I’ve included an abdominal focused workout that you can perform at the playground, park, or just about anywhere you can find a bar to hang from! Challenge your body, excite your mind, and soak up the sunshine!

 The Hanging Upward Sit-Up

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This is an ab exercise for the adventure seekers! Find a bar that you can safely wrap your knees over top and remain stable. Place your hands over your chest or to make it more challenging let your arms hang long straight towards the ground. Exhale as you perform a full sit-up reaching for the sky. Even if you can’t perform a full sit-up just engaging your abdominals in this position, trying not to swing is an ab workout. Start with crunches and then try to explode upward. Control the negative phase as you slowly return to the starting position.  

Hanging Straight Leg Raise

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Jump up to grasp the bar shoulder width apart. Let your legs hang long, trying not to swing. Engage your core as you draw your legs upward towards your chest. (To modify this exercise pull your knees into your chest) Control the negative phase as you slowly return to the start position.  

* To make this exercise more challenging and to get your heart racing- jump up, grab the bar, perform a pull-up, lower down to the hanging position and perform a straight leg raise. Lower the legs down slowly trying not to swing and repeat immediately for maximum reps. 

Hanging Side Winder 

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Jump up to grasp the bar shoulder width apart. Let your legs hang long, trying not to swing. Engage your core as you draw your knees upward on a diagonal. Return to the starting position and repeat on the other side for a total of 10-20 reps per side. 

* To make this exercise more challenging curl your hips upward and drive your knees upward on the diagonal all the way to your chest. 

Super Slow Decline Push-up to Isometric Low Plank

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Push-ups are an excellent full body exercise that targets the stabilizing muscles of the core. Instead of just speeding through reps try to lower down slowly to your lowest point, hold at the bottom for 5-7 seconds while keeping your navel drawn back flat. Exhale as you explode back up to the start position. Repeat for maximum number or repetitions.  

* To make this exercise more dynamic, begin in push-up position, lower down, when you get to your lowest point move to a forearm plank and hold for 5-7 seconds. Keep your core engaged as you quickly push back up to a straight-arm plank. Repeat. 

“Suck It In!” Dip

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Place your hands on a low flat bench, fingertips pointing forward. Position your back flat against the edge. Send your legs straight out in front of you, feet flexed. (To modify this position, bend your knees to a 90-degree angle, feet flat on the ground) Draw your navel in to your spine, pulling in from the lower abdominals first. Keep your back close to the bench as you lower your hips towards the ground by bending the elbows to a 90-degree navel.  Push back up to the start position. Try to lower down and return to the start for a 3 second count both directions. Keep your abdominals engaged the whole time focusing on the isometric contraction. 

* To make this exercise more challenging place your feet on an elevated surface such as a step. To take it to the next level and really target your core stabilizers place your feet on a stability ball. 

It’s time to break away from your mat and set of 100 daily crunches. Try to incorporate more variety into your routine. It’s the only clear-cut way to get “cut”!  

If it’s easy for you then take it up a notch. If it’s challenging then try until you can do it. Do it until it’s easy. Once you’re there it is time to move up to the next level. The cycle continues. 

Exercise is like anything else in life. If it’s boring and redundant you’re less likely to do it, and even when you do it may not be a successful endeavor and you will probably not receive the end result you’re seeking. Keep your mind and muscles engaged as you explore new options, challenge yourself on a daily basis, and never be afraid to try something new. 

Wishing you vibrant health and happiness, 

Kelly Gonzalez

Photos by Steve Boyle, SteveBoylephoto.com

Green Smoothies- Vibrant health in a blender

April 19, 2012

The Fitness Reporter Kelly G's Kitchen- Quick Fit Recipes for a Lean Physique, Nutrition , , , , Leave a comment

Boost health and energy with a daily green smoothie


My breakfast for the past 3 years has typically consisted of the same main ingredients: protein in the form of egg whites or whey protein, a complex carbohydrate- normally oatmeal, and a scant serving of fruit. Every ingredient had a purpose for health, athletic performance, and body composition. After all, that’s what I had to do to meet my goals. At least I thought.

For the past month I have not used my skillet in the morning or at all for that matter. I don’t even have eggs in my refrigerator. Instead of 1 bag of frozen blueberries that typically lasted 2 weeks I have fresh fruit such as apples, pineapple, kiwi, strawberries, and banana stocked in my fridge along with copious amounts of greens such as kale, spinach, chard, and an array of chopped vegetables.

I was never truly a fan of dairy, but I even said good-bye to my beloved whey protein (a milk protein). I replaced my whey protein powder with Dale’s Raw Protein powder, a mix of pea, brown rice, and hemp protein. This plant based protein powder is a complete protein meaning it has all the essential amino acids for protein synthesis, which aids in the preservation of lean body mass and optimal recovery. It offers 20 grams of protein, 0 grams of sugar, and 0 grams of carbohydrates with no artificial sweeteners, MSG, or GMO’s.

My new breakfast consists of fresh dark leafy greens, fruit, a scoop of plant based protein powder, and occasionally almond milk. Depending on my needs I’ll also add additional health and performance-boosting extras such as raw maca powder, sprouted chia seeds or flaxseed, L-glutamine, and branched chain amino acids. I place all the ingredients in a high-speed blender with ice and water and within seconds I have my green smoothie. It’s lasting energy and vibrant health in a cup.

I began enjoying my new breakfast so much I altered all my meals to be primarily plant based with more raw vegetables and greens. This change has had a drastic effect on me for the better. I no long crave sweets, I’m full for hours, my energy level is through the roof, I’m recovering well from intense workouts, sleeping better, my skin is clear and glowing, and I’ve even lost a few pounds.

I’ve always loved healthy food and knowing how it affected my body and athletic goals, but “going green” has taken it to a new level. I now adore the myriad of colors on my plate (or in my blender!). I shop at the local farmer’s markets around town looking for the best organic seasonal and local fruits and vegetables. Overall, I have a newfound appreciation for the relationship between quality nutrition and health. And it all started with a green smoothie…

Benefits of Green Smoothies

Green smoothies consist of whole plant based foods in their most natural state broken down into an easily digestible substance. A glass of greens is an easy way to increase your vegetable intake and provide your body with the nutrition it thrives upon. There are numerous health benefits, but here are just a few of the top reasons you may want to start blending and sipping greens soon.

Battle Obesity and Prevent Cardiovascular Disease

Being conscious and trying to eat more whole plant based foods rather than processed foods can help battle the obesity epidemic since they are loaded with vitamins and minerals and naturally low in calories, sodium, and cholesterol.

According to the American Heart Association’s 2012 statistical fact sheet, “among Americans age 20 or older, 149.3 million are overweight or obese.” Processed foods in the standard American diet are much to blame.

The Centers for Disease Control and Prevention states that “processed and restaurant foods contributes to high rates of blood pressure, heart attack, and stroke.” This is mainly due to the high sodium and saturated fat content as well as artificial ingredients and preservatives that contribute to toxic buildup.

Rich in Fiber

Vegetables and fruit are excellent sources of dietary fiber. The average child and adult should consume at least 20 grams per day. The more calories you eat the more fiber you need. Therefore, athletes and grown men may require up to 35 grams per day. According to a Harvard University study “over 40,000 male health professionals and researchers found that a high total dietary fiber intake was linked to a 40% lower risk of heart disease compared to those with a low fiber intake.”

Increase Energy and Promote Longevity

A large majority of adults feel exhausted and achy on a daily basis. While there may be various reasons the root of many of these “supposed reasons” may actually have to do with the PH level in the body.
The body’s PH level is affected by the food and beverages we consume, environmental toxins, sleep quality, and daily exercise level. The PH scale runs from 0-14 with 7 being neutral. Anything below 7 is acidic while anything above is alkaline. “The body strives to have a blood PH of 7.35 to 7.45.” Blood with a PH in the upper range has more oxygen, which means more energy.

When food and beverages are digested they can either create an acidic condition or an alkaline condition in the body. Animal products such as meat and dairy products, grains, processed foods, sodas, alcohol, and coffee are acidifying, while vegetables are alkalinizing.

When acidic foods consistently outweigh alkaline foods the body lacks balance and fatigue sets in. Health professionals recommend a diet that is two parts alkaline to one part acidic. Since exercising creates a lot of acid in the body active individuals should strive for four parts alkaline to one part acidic. Increasing your daily intake of raw vegetables like dark leafy greens is an easy way to boost alkalinity and reclaim balance.

Decrease Toxins, Increase Enzymes

When I said goodbye to my skillet and cooking spray and hello to my blender I also said goodbye to dangerous toxins. Cooking food at high temperatures may create carcinogens, which are linked to cancer. According the National Cancer Institute, “heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are chemicals formed when muscle meat including beef, pork, fish, poultry is cooked using high temperature methods such as pan frying or grilling directly over an open flame. These chemicals are “mutagenic” meaning they can alter DNA and may increase risk of cancer.” I encourage you to be aware of the cooking temperature and cook time when preparing any food including vegetables.

Even vegetables lose the majority of their high quality nutrients in the cooking process. Cooking destroys up to 80% of the live enzymes in plants. Enzymes are protein molecules that serve as a catalyst for every cellular reaction in the body. Raw food advocates claim that plant based foods should not be heated over 118 degrees in order to keep the living enzymes intact.

By eating more raw fruits and vegetables that contain live enzymes you help give your digestive system a helping hand. In the 1920’s Dr. Edward Howell discovered that an “enzyme rich diet significantly decreases the demand for digestive enzyme secretions by the body.” This can aid in increased energy, anti-aging, and longevity since it is believed that the body is only capable of producing a finite number of enzymes.

Enzyme depletion can lead to increased signs of aging such as weakness, illness, headaches, and constant fatigue. Decades of eating overly cooked and processed food is a sure fire way to deplete these essential catalysts. Eating plenty of whole plant based foods with living enzymes is a source of prevention.

Prevent Cancer

As a source of prevention the American Cancer Society recommends “5 or more servings of vegetables and fruit each day, limiting processed meats and red meats, and choosing foods from a variety of fruits, vegetables, and other plant sources.” By whipping up green smoothies on a daily basis you can increase your intake of a wide variety of healthful plant sources in a tasty way.

Easy to Make, Easy to Clean Up, Easy to Digest for Immediate Energy

In minutes you can toss healthy ingredients into a blender with ice, hit the switch, and in a whish and whirl you have a concentrated source of vitamins and minerals in a cup.

I always tell my nutrition clients- Don’t always think what’s easiest or most convenient for you- grab take-out, an energy bar, or the like, but think what is easiest for the body to utilize for energy and repair- whole foods. When it comes to green smoothies I stand corrected. It’s easy for you and easy for the body to utilize for energy.

When fruits and vegetables are blended the nutrients are “homogenized,” divided into smaller particles that are easier to digest. The combination of raw fruits and vegetables with living enzymes and homogenized nutrients equals a natural energy boost.

Going Green- Getting Started:

What you’ll need:

1. High-powered blender: A few of the best for green smoothies are Vitamix and Blendtec, but a regular high-speed blender will due.
2. Cutting board and sharp knife for slicing and chopping fruits and vegtables
3. Greens: Common greens to blend include spinach, kale, chard, parsley, and collard greens
4. Vegetables: Common vegetables to blend include celery, cucumber, carrots, and beets
5. Fruit: Common fruits to blend include apples, pears, berries, bananas, mango, peaches, and kiwi

* Please note: if you are hypoglycemic, diabetic, or cutting back on overall sugar intake it is wise to limit your fruit additions and focus on low glycemic fruits such as apples and berries versus bananas and mangos.

Green Smoothie Concoctions

The Greenhorn’s Green Smoothie

Dark leafy greens tend to be a bit bitter. Fruit is a natural sweetener. The combo makes green smoothies healthy and delicious.

Ingredients:

1 cup of water
4-5 ice cubes
1 banana
1 cup of blueberries
1 large handful of spinach

Directions:

Blend until smooth. Add more water if necessary or desired.

Fit and Happy Sporty Greens

I thank my dear friend MJ for introducing me to raw foods and green smoothies. This is my version of her daily post-workout green smoothie. It’s an athlete’s green smoothie for optimal recovery, energy, and vibrant health.

Ingredients:

1/2 cup of water
3 oz. almond milk
4-5 ice cubes
1 tbsp Spirulina Manna
5 grams of glutamine
5 grams of BCAAs
1 scoop of Dale’s Raw Protein (Blend of pea, rice, and hemp proteins)
3 oz. almond milk
½ banana
1 handful of kale
1 handful of spinach
¼ cup parsley

Directions:

Blend until smooth. Add more water if necessary or desired.

Dr. Oz’s Green Drink

If Dr. Oz drinks it daily you know you’re doing something right! According to his show’s website, it’s the “breakfast drink Dr. Oz swears by!”

Ingredients:

2 cups spinach
2 cups cucumber
1 head of celery
½ inch or 1 tsp grated ginger
1 bunch parsley
2 apples
Juice of 1 lime
Juice of ½ lemon

Directions:

Combine all ingredients in a blender.
Makes 28-30oz. (3-4 servings)

I’m Kelly Gonzalez, thank you for reading. May you continue to be mindful, eat well, move daily, and live a fit and happy life. Cheers to your health and green smoothies!

May I Take Your Order?

April 6, 2012

The Fitness Reporter Nutrition Leave a comment

Dining out frequently can take a toll on your weight loss efforts. Learn survival tactics to help you accomplish your goals and enjoy a meal out with friends and family.

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 nice weather, and good company. 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 don’t need to be abandoned just because you are leaving the cooking to someone else.

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 in 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 to 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 raw 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 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.

I’m Kelly Gonzalez. Thanks for reading! Cheers to happy healthy dining!

Tending To My Garden

April 2, 2012

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I didn’t grow up in a neighborhood that awarded prizes to the best lawn and garden every year. In fact, I didn’t grow up in a neighborhood at all. I grew up in a cozy family home my father built tucked away in the woods nearly 20 miles outside of the city. As a kid, I used to think my friends had it better living in large neighborhoods with a community pool, stores within walking distance, and playmates right down the street.

What I didn’t realize at the time was how much my friends loved spending weekends at my house. Sometimes they would ask their parents if they could stay longer even if I didn’t extend the invitation. I found that when I went to their homes I had a great time experiencing “community life,” but I was always anxious to go home and get back to my routine and projects. I cared for the horses daily- mucking stalls, lugging water buckets; I threw the lacrosse ball against the chimney relentlessly until I felt I had improved enough to call it day, completed my homework, and went to bed happily exhausted.

Within my work and my routine I found joy. It never felt like work at all. During that time of solitude and contemplation my imagination ran wild. Ideas bounced back and forth. I became acquainted with my strengths and weakness, what I could handle and what I could not. I brainstormed ideal scenarios, desires, and goals. I embraced new challenges and objectives to help me accomplish my most meaningful goals. I thought with a can-do attitude and felt grateful for all that I had. I began to plant my seeds for my ideal life. There was a vision of what would grow and flourish.

Throughout the years the seeds have sprouted and the garden has continued to grow despite having to weather the constant challenges that adulthood throws my way. The urge to conform and take a stable career, work a job I may not love 40+ hours week, or settle and say, “that’s what you have to do” has attempted to uproot the young seeds I planted long ago. It’s hard to keep hope during difficult times. It’s difficult to take a different path when you’re the only explorer on the trail. It makes me think that the “grass is greener on the side.”

There are times I find myself thinking, “If only I did what they did, I have to do this, I need this to be happy, if only I had this or that, if my situation were different, life would be easier.” These are petty thoughts and empty words, because it’s easier to complain and make excuses than it is to take responsibility for your situation and stay strong as you work towards your ideal life.

I’ve learned that fear will set in. I can’t always jump the gun and do the first thing that comes about to rid myself of fear of the unknown. I can’t run away to greener pastures, because they don’t exist. I will always be anxious to return to the satisfaction and joy that stems from my own creativity, hard work, and persistence. I cannot abandon it, I can only tend to it. With effort and passion the garden will flourish and produce.

I hope you continue to plant seeds of your own and love and nourish them so they grow into your vision. Thanks for reading. I’m Kelly Gonzalez, reporting about fitness in every sense of the word.

Sweet Treat! Go ahead eat the entire pint….

March 18, 2012

The Fitness Reporter Nutrition, Product Review Leave a comment

When I first started dieting and training I used to have food cravings all the time. Right before a competition all I could think about was what I was going to have afterwards. A burger, ice cream sundae, brownie, etc. Luckily, that has passed. I rarely have food cravings anymore. I praise nutrient timing for this relief. I pay special attention to make sure my pre and post workout meals are sufficient; providing my body with the exact nutrients it needs in the right amounts at the right times as well as keeping my training volume in proportion to my caloric intake.

But, I am human and everyone needs a break from a squeaky clean diet from time to time. Maybe it was the cold wet depressing weather plaguing sunny Southern California or glycogen depletion from ramping up my training with more plyometrics this week. Regardless, of the “why” I happily browsed the dessert selection at Whole Foods. I ended up in the frozen dessert aisle seeking out a non-dairy treat since dairy and gluten usually makes me feel awful right after or the next day leaving me to say, “not worth it.”

I ended buying a pint of chocolate peanut butter ice cream, took it home, hid it in the freezer, and after my grilled chicken and vegetable salad I turned on the TV and grabbed a spoon to take a few bites straight from the pint.

My ice cream of choice was “fat free, lactose intolerant friendly, gluten free, and had 14 grams of whey protein.” Not to mention it was only 150 calories for the entire pint! With a list of credits like that I don’t know if it can considered ice cream at all. Ice cream or not, Arctic Zero frozen dessert was the best cheat meal choice, because it was eaten without any guilt at all.

14 grams of whey protein, 8 grams of fiber, and only 150 calories for the entire pint! Arctic Zero is a waistline friendly indulgence

The taste: It’s not the creamy texture of real ice cream. It’s more like a frozen yogurt. In fact, it tasted like a fudgsicle. While it’s 150 calories for the entire pint it’s rich enough that you only need a few bites at a time.

Nutrition and Ingredients: When comparing Arctic Zero to other gluten free, lactose friendly ice creams like Rice Dream or SO Delicious I was first impressed by the nutrition facts. Only 37 calories in 1/2 cup, 5 grams of sugar, 3.4 g protein, and 0 g fat.

I figured it must be loaded with sugar alcohols, but the ingredient list was very basic. I recognized and could pronounce the ingredients. Impressive for something that comes in a packaged container.
Ingredients: purified water, whey protein concentrate, organic cane sugar, chicory root (provides the soluble fiber inulin/aids in calcium absorption, dutch processed cocoa powder with alkali, guar gum, xantham gum (food thickening agent), sea salt, monk fruit concentrate (calorie free natural sweetener from monk fruit).

Is this a joke?

Last word: If you’re looking for a sweet indulgence without the guilt look no further. It’s not Ben & Jerry’s, but when you can eat the entire pint for 150 calories, not feel sick from an influx of artificial sweeteners and saturated fat, it’s a wise choice. They have a variety of flavors and offer both pints and bars. You can find Arctic Zero in markets such as Whole Foods, Bristol Farms, Sprouts, and other health food stores. Expect to pay between $3.89-$4.99/pint. For more information check out Arctic Zero’s website.

I’m Kelly Gonzalez, thanks for reading! “Eat smart and train hard!”

Top 5 Muscle Building Foods

March 16, 2012

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My most recent article for American Athlete Magazine helps you eat your way to a more muscular and toned physique. Learn why these foods are STRONG candidates.

http://www.americanathletemag.com/ArticleView/tabid/156/ArticleID/79/Eat-to-Win-The-Top-5-Muscle-Building-Foods.aspx

Cardio Challenge- Jump Rope, Blast Fat

March 15, 2012

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Jumping rope can scorch more calories in less time

Humans are creatures of habit. How often do you walk into the cardio room at the gym and hop on the same piece of equipment, work at the same intensity and duration? After a while it gets boring doesn’t it?
Well guess what, if it’s boring for you mentally it’s boring for your body. Your mind and body are not receiving a challenge. Therefore, extra effort is needless and excess body fat stays put.

I challenge you to challenge yourself and try workouts that you very well know you will not be good at in the beginning. Your mission is not to perfect it, but to improve. The process of trying and putting forth the effort will reap rewards mentally and physically.

The first challenge is cardio- skip the treadmill walking, what about that playground activity you loved as a kid- jumping rope?

Jumping rope can burn about 600-900 calories per hour, about the same as running. It is high impact, and can be hard on the joints when performed for an extended period of time. I don’t recommend attempting to jump rope for an extended period of time unless you’re experienced. The good news is that the lack of duration doesn’t leave you short changed. In order to get the best benefits from jumping rope you don’t have to work for 30+ minutes! Just 5-10 minutes of intervals with the rope can ignite your metabolism, improve your speed, balance, and coordination, and help you burn unwanted body fat.

Take the Jump

Jumping rope is a perfect form of interval training. I’m an advocate for interval training because it 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 reach your fitness and physique goals.

Burning fat and save money? Skip the infomercial for the expensive piece of cardio equipment. Jump ropes are affordable, usually $15 or less at your local sporting goods store. They are light and portable making them one of best pieces of exercise equipment to throw in your suitcase when traveling.

Choose a lightweight rope. Weighted ropes are excellent for advanced jumpers, but if you’re just starting out they 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 core 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!

If you’re having trouble getting the hang of it, just pretend. Lightly bounce off the balls of your feet and move your wrists as if you have a rope in your hand. After all, the rope doesn’t burn the calories your movement does.

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 means you burn a lot more calories in less time. 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 1-2 minutes between sets.

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

15-Minute Jump Rope Workout

Warm-up for 3 minutes with easy jumping

Perform 30 seconds of speed jumping followed by a 30 second recovery for 5 minutes
Recover for 2 minutes

Alternate between high intensity jump roping for 15 seconds and recovering for 15 seconds for 2 minutes

Jump easy for 3 minutes

Remember, when it comes to fitness you must keep challenging yourself. Never settle and continue to only do what you’re good at. If it’s easy for you it’s easy for your body to hold onto energy stunting your fat loss goals. Take on the challenge and make your weaknesses your strengths.

I’m Kelly Gonzalez, “Eat smart and train hard!”

Super Foods: Food with a Purpose

February 22, 2012

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Don't just eat, eat with a purpose! A bountiful amount of unprocessed whole foods can boost energy levels, mood, appearance, and decrease your risk of disease.

Hippocrates said it right when he stated, “Let food be thy medicine and medicine be thy food.” The foods we choose to eat can have a dramatic impact on our health for better or worse. Swapping out processed foods for “super foods,” that are “whole” or minimally processed retain their nutritional value, and can provide your body with the best remedies mother nature has to offer.

Try to include some of the super foods listed below into your daily diet, but remember variety is the spice of life. There are plenty of super foods available to you at your super market or farmer’s market. All whole foods have nutritional characteristics to promote good health. Choose a variety of vegetables, fresh fruits, nuts, and seeds, along with lean protein sources to receive a myriad of health benefits.

1. Blueberries

Blueberries provide an excellent defense against free radicals, a by-product of cellular activity, pollution, and the natural aging process. These unstable molecules are searching for healthy DNA molecules to attack, paving the way for pre-mature aging, cancer, cardiovascular disease and many other health complications.

Blueberries assist in the battle by supplying antioxidants to neutralize these free radicals. Blueberries contain anthocyanins, which give the fruit it’s dark blue color, but also deliver a powerful punch of antioxidants that can assist in brain function and heart health. With only 80 calories per cup, blueberries are a sweet treat for your health.

2. 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 that 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.

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, which aids in fat oxidation.

3. Walnuts

Have you ever noticed how walnuts look like a mini brain? Perhaps it’s a sign; this smart snack actually contributes to brain health. A study at the Department of Agriculture Human Nutrition Research Center at Tufts University discovered that “ diets containing two percent, six percent, or nine percent walnuts were found to reverse several parameters of brain aging, and age-related motor and cognitive deficits when fed to old rats.” Walnuts are a rich source of alpha-linolenic acid (ALA), an essential omega 3-fatty acid that can help protect the brain from free radical damage. They contain nearly twice the amount of antioxidants when compared to any other nut of equal amount. Try consuming about 1 ounce, approximately 7 walnuts per day to receive the health benefits.

4. Grapefruit

A study at Scripps Clinic’s Nutrition and Metabolic Research Center in San Diego, CA. found that participants who ate ½ a grapefruit with each meal lost 3.6lb on average without changing anything else in their diet. Those who drank grapefruit juice lost an average of 3.3lb. Grapefruit is a source of pectin, an insoluble fiber that can help trap bad fats like cholesterol in the intestinal tract as well as a unique compound called naringenin, which can help prevent fat storage and act as an antioxidant promoting longevity. If you’re taking medication be careful, naringenin can have a negative effect on the absorption rate of some drugs.

5. Avocado

Avocados got a bad rep back when all fat was considered evil. They’ve made a comeback now that the public is aware that healthy fats are a necessity in a balanced diet. Avocados are a rich source of monounsaturated fats (MUFAS), which can improve cholesterol levels and reduce your risk of cardiovascular disease.

Eating healthy fats may assist in losing unwanted body fat. Research shows that MUFAS may assist in regulating insulin levels, plus the fiber content contributes to satiety so you eat less. Swapping out butter and cream cheese for avocado is an easy way to slash empty calories. Just remember that portion control is key. 1 gram of fat, even healthy fat, contains 9 calories per gram. 2 TBSP of avocado equals 5 grams of fat and only 55 calories.

6. Salmon

The human brain is more than 60% structural fat. In order for brain cells to communicate effectively the brain requires a proper balance of fatty acids. Think of the brain as being an engine and fatty acids being the high quality oil. The brain requires both omega-6 and omega-3 fatty acids, but primarily DHA and EPA, which are omega-3 fatty acids found in cold water fatty fish like salmon. Studies have shown that eating salmon just once per week may reduce the risk of Alzheimer’s and other cognitive impairments. To receive the full health benefits of salmon choose wild salmon since the omega-3 content is superior.

7. Kale

Move over carrots, the best food source for eye protection is going green. Kale is rich in Vitamin A and carotenoids lutein and zeaxanthin. These carotenoids, “act like sunglasses, filtering ultraviolet light.” Kale’s good deeds do not stop with eye health. Kale is also an excellent source of calcium, magnesium, and phosphorous for healthy bones.

8. Sweet Potatoes:

Not all potatoes are created equal. Sweet potatoes are an excellent source of B-vitamins, Vitamin A, potassium, beta-carotene, and provide more fiber than white potatoes. While the name may be deceiving sweet potatoes are lower on the glycemic index scale, which means they won’t dramatically impact your blood sugar levels taxing the pancreas and promoting fat storage. Boiling or steaming your sweet potato can lower the glycemic index rating even more. Just no frying please!

9. Ginger

Stomachache? Ginger has anti-inflammatory compounds called gingerols. These phytonutrients can help relieve nausea by relaxing the intestinal tract. Studies have shown that it can help relieve morning sickness in expecting mothers, and premenstrual cramps in women.
Muscle aches? Ginger may help reduce post workout fatigue and soreness. A researcher at the University of Georgia discovered that participants who took 2 grams of ginger per day reduced exercise induced pain by 25%.

10. Quinoa

Many mistake quinoa for a grain due to its fluffy texture when cooked, but it is actually a seed. Quinoa is high in protein offering approximately 12g of protein in ½ cup uncooked. What makes quinoa a unique super food is that it’s a complete protein meaning that it contains all 9 essential amino acids necessary for protein synthesis. Quinoa is also an excellent source of iron, which is important for optimal energy levels. Quinoa is beneficial in all diets, but especially vegetarian and vegan diets.

Sample Super Food Daily Menu:

Breakfast: 1 cup of brewed green tea, 1 cup of steel cut oats with ½ cup blueberries, 1 tsp. natural honey or agave nectar, 1 hardboiled egg

Snack: ½ grapefruit, 1 oz. raw walnuts

Lunch: 1 cup steamed kale, ½ cup quinoa, ¼ cup boiled black beans, 3 oz. organic free-range boneless skinless chicken breast, 1 tbsp low-sodium tamari

Snack: 1 slice of toasted Ezekiel bread, 1 medium thick slice of tomato, ¼ avocado sliced

Dinner: 4oz. wild salmon, 6 oz. spinach, 4 oz. baked sweet potato with 1/4 tsp. cinnamon

Evening Snack: 1 oz. dark chocolate, 1 cup brewed ginger tea

Don’t just eat. Eat with a purpose! I challenge you to put super foods to the test. Eliminate the processed foods, sodas, cookies, fast foods, sugary breakfast cereals, artificial sweeteners, and even alcohol and coffee for at least 2 weeks. Try to incorporate more whole foods into your diet. Eat small meals 5-6 times/day every 2.5-4 hours. Take note of your sleep patterns, energy levels, and mood. I would love to hear your feedback!

Thanks for reading! I’m Kelly Gonzalez. “Eat smart and train hard!”

Strength Training Splits: Do what fits your goals and your schedule

February 6, 2012

The Fitness Reporter Fitness , , , , , , Leave a comment

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.

A weekly split routine can put you on the fast track to strength, size, and fat loss.

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 through my website.

Thanks for reading, I’m Kelly Gonzalez, “Eat smart and train hard!”

Cooking in Bulk-Daily Planning and Prep

January 23, 2012

The Fitness Reporter Nutrition , , , , , , Leave a comment

I suppose I’m a creature of habit. I wake up in the morning take my puppy out, feed him, and get ready for morning cardio. Luckily, Quincy knows this routine well.

Quincy knows my morning routine well. He's ready to roll at 5:30AM

My morning cardio is like moving meditation. It gives me time to think about the upcoming event’s for the day, what needs to be accomplished, what my gym workout will consist of,and puts me in tune with how my body is feeling. By the final 10 minutes or so my thoughts shift to one thing…food to fuel!

When you’re trying to reach your fitness and physique goals nutrition makes up 80%. As I’m planning my strength workout and my work day I also plan my meals and how I will fit them in, have time to prep, and what is going to be the most nutritious and convenient.

In the kitchen I move fast. I have egg whites cooking in the skillet, oatmeal in the microwave, and I’m pulling out the ingredients for the rest of the day’s meals. I keep my meals clean and simple so my body can process the nutrients and utilize them for fuel. When planning I make sure I incorporate my nutrition philosophy- “eating the right foods, in the right amounts, at the right times.”

I cook my proteins in bulk and measure out the portions when I have time during the week or on a relaxing Sunday, and then the rest is easy. It’s a matter of adding protein powder and waxy maize to my shaker cup for post workout, steaming vegetables, heating my brown rice, or steaming sweet potatoes. Make clean combos for each meal and TA-DA! It’s not so difficult after all.

The key to make clean meals convenient is planning and having your healthy staples ready

Packed and ready to go!

It may take some time to get in the groove of planning your meals and workouts, but once you do you’ll never regret it. It takes the confusion out of diet and exercise and puts you in control. Good luck and have fun in the kitchen!

Thanks for reading! I’m Kelly Gonzalez. Eat smart and train hard!

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