Hey Fitness Enthusiasts!
If you're like me then you're always coming across interesting facts, new fitness items, apparel, recipes, and tricks to keep you looking and feeling great.

Fit Facts

"In America, the business portion of the nation's total health care bill increased from 18% in 1965 to more than 40% in 2006."

"More than 50% of corporate health care costs come from potentially modifiable (lifestyle) risk factors such as poor diet, tobacco use, physical inactivity, and obesity"

Source: Chenoweth, David. Worksite Health Promotion 2nd ed. Human Kinetics. 2007

Inspirational Quotes and Motivation

"I'm a great believer in luck and I find the harder I work, the more I have of it."   -Thomas Jefferson

Give This A Try

Do you dislike working out in layer upon layer during the winter months only to shed clothing and accidentally leave it behind? Try out lululemon's Stride Arm Warmers. Check them out at lululemon's website

What's in Kelly's "Kooler"

Sweet potatoes are portable!

From the ground, to your kitchen, to your cooler.

Sweet potatoes are a delicious complex carbohydrate that help keep your blood sugar levels steady while supplying your body with vitamins such as B6 for energy and brain function, Vitamin A for eye health and healthy skin, and Vitamin C to boost your immune system. 

Wash a medium sized sweet potato (about 5” long), use a knife to make slits throughout the potato for cooking.  Wrap in a paper towel, set on a microwave safe dish, and microwave on high for 6-8 minutes.  Let potato sit and cool for about 3-5 minutes.  Cut potato down the center and sprinkle ground cinnamon.  Wrap in foil and store in your cooler for a hearty complex carbohydrate side dish for your next meal.

Did you know that cinnamon is a natural food preservative that inhibits the growth of bacteria?  Adding cinnamon to your sweet potato not only sweetens the deal and keeps it fresh, but studies show that it also helps regulate blood sugar levels.

For more information about cinnamon see my latest nutrition article, “Cinnamon: The Nicest Spice of the Season.”

Inspirational Quotes and Motivation

The fight is won or lost far away from witnesses-behind the lines, in the gym, and out there on the road, long before I dance under those lights. - Muhammad Ali

Give This A Try

Maximize your calorie burn and your time at the gym by incorporating short intervals of cardio into your strength training workouts. Try adding 10 minutes of high intensity cardio in between your core, upper body, and lower body circuits.

For more information about how to maximize your gym time see my article "Quality Workouts-Rest Your Voice"

What's in Kelly's "Kooler"

Spicy Tuna Salad

Get a dose of healthy fats from omega-3s and cut the sodium of canned tuna with Trader Joe's Albacore Solid White Tuna (in water, no salt added- only 35 mg of sodium/serving)

Ingredients:

1 can of tuna

1 tbsp of Trader Joe's Wasabi Mayonnaise

1 tspn of cayenne pepper

Makes 2.5 servings

Calories per serving: 100 calories, 13 grams of protein, 0 grams of carbs

Mix ingredients and serve on top of greens or whole wheat bread/crackers/pita

Fit Facts

Are you working at the right intensity to make progress? Use the Karvonen Formula to find your target heart rate

Key:

Max Heart Rate= MHR

Resting Heart Rate= RHR

Heart Rate Reserve= HRR

Beats per minute: BPM

Karvonen Formula for Target Heart Rage:

220-age= MHR

MHR- RHR= HRR

HRRx % of intensity=HRR % BPM

HRR% BPM+RHR= Target Heart Rate

Let's plug in some numbers:

220-24=196

196-52=144

144 x 65%=93.6 BPM

93.6 + 52= 145.6 BPM

Therefore, my target heart rate at 65% is 145.6 BPM

Use the formula to determine your target heart rate at different intensities (65% for moderate and 85% for high intensity)

Inspirational Quotes and Motivation

"Some people spend a lot of time thinking about what they want to do. I try to make those things happen everyday." - Kelly Gonzalez

Fit Facts

Multiple reports show that physical activity decreases throughout adolescence, especially during the transition from high school to university. In fact, more than half of the sampled population in the Spring 2008 National College Health Assessment reported not meeting the recommended levels of physical activity and 25% reported not exercising at all.

Give This A Try

Try to stave off unwanted holiday pounds by practicing the basics 90% (okay maybe sliding down the scale to 85% for holidays) most of the time and allowing yourself some wiggle room 10-15% of the time. Remember, you can always fit-it-fitness, even during the holidays.

See Holiday Calories for 10 Tips for Success

Inspirational Quotes and Motivation

"The loftier your goals, the higher your risks, the greater your glory."

What's in Kelly's "Kooler"

Apple and Almond Butter

Get energized with this signature snack. Apples are high in fiber, portable, and less than 100 calories. Pair it with 1 tbsp of almond butter and get a dose of healthy fats- omega 3s to support brain function, and heart health.

Calories: 1 medium sized apple= 80 calories, 0g fat, 0g protein, 4g dietary fiber, 20g carbohydrates

1 tbsp of almond butter= 100 calories, 10 g of fat, 2 g protein, 1g dietary fiber, 4g carbohydrates

Source: www.nutrientfacts.com  accessed: 12/20/09

Fit Facts

BEE Smart by knowing how many calories you need each day

The Harris-Benedict Formula for Basal Energy Expenditure (BEE) is a method to determine your energy requirements.

W= weight in kilograms (weight/2.2=weight in kgs)

H= height in centimeters

(feet x 30.48)+ (inches x 2.54)=height in cm

A=age in years

Men: BEE=66.5+13.8 (W)+5.0(H)-6.8(A)

Women: BEE=655.1+9.6(W)+1.9(H)-4.7(A)

Once you calculate your BEE factor in activity to account for calories burned during exercise.

BEE x 1.2 for regular moderate activity and exercise

BEE x 1.5 for high levels of activity and exercise

Now, let’s say you want to lose 1 pound per week...

There are 3,500 calories in a pound. If you create a deficit of 500 calories through diet and exercise each day you should lose a pound in a week.

You can cut 250 from exercise by walking for 30 minutes at a moderate pace and cut 250 calories from your diet by swapping meal items for healthier options- water instead of soda, balsamic vinegar instead of creamy ranch dressing, whole fruit or vegetables instead of a bag of chips….you get the idea.

Give This A Try

Well, the weather outside is frightful

The Mid-Atlantic is experiencing heavy winter weather just in time for Christmas!  Snowed in? Try my blizzard blast at-home workout!

- Jog in place for 2 min. (mix in high knees and butt kicks if you like)

- 20 bodyweight squats

- 15 push-ups

- 1-minute plank

- Side plank pulse for 20 reps/side

- Mountain Climbers- 20 reps (1-2-3-4=1 rep)

- Alternating Single Leg Lunge- 10/leg

- Standing Oblique Crunch- 10/side

Repeat circuit 2-3 times, and don’t forget to stretch! Flexibility shall not be ignored!

What's in Kelly's "Kooler"

Sugar-Free Jello

Just 10 calories, 0g fat, and sugar-free this little dessert cup can save a lot of calories when dessert cravings strike.

Give This A Try

When trying to adopt healthy eating habits....

• Try to set one goal each week. For example, week 1: I will keep a nutrition log for the entire week. Evaluate your habits then set one goal from there each week, like Week 2: I will eat a healthy breakfast everyday Week 3: I will drink only 1 soda/day and drink more water.

Inspirational Quotes and Motivation

The more intensely we feel about an idea or a goal, the more assuredly the idea, buried deep in our subconscious, will direct us along the path to its fulfillment. - Earl Nightingale

What's in Kelly's "Kooler"

Greek Yogurt

Greek yogurt such as Fage Total 2% yogurt  (8oz serving) contains 25% of your daily calcium with only 150 calories, 4.5 g fat, 9 g carbohydrates, 9 g sugar, 20 g protein.  It’s a bit more textured and bitter than regular plain yogurt, but tastes great with fruit and a tsp. of honey.

Greek yogurt is an excellent source of calcium, which can help build strong bones and ward off osteoporosis. For more info see my article Slow down bone breakdown

Inspirational Quotes and Motivation

"Move with the cheese and enjoy it!" -Spencer Johnson, M.D.

Cheese, huh? To find out what I mean see my article, "Who Moved My Cheese?"

Give This A Try

Run better by running less

See my article Running with Power to learn how you can improve running economy and boost performance. It's just a jump, hop, skip, sprint away.

What's in Kelly's "Kooler"

Chocolate milk after a hard endurance workout

Chocolate milk isn’t just for kids; it’s for athletes too. 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.  Who knew sports nutrition could be so convenient, affordable, and taste so good? To learn more see my article Chocolate Milk for Recovery

Fit Facts

ACSM predicts the top fitness trends for 2010: The top 3 are...

1. Educated and experienced fitness professionals

2. Strength training

3. Children and obesity

Inspirational Quotes and Motivation

"The people who succeed are the ones that do not give up."  -Kay Baxter

Give This A Try

Wood Chop:

-With a medium weight medicine ball perform a lateral lunge with arms extended and the ball by the outside of your foot

- Use your legs to lift the ball up towards the opposite side as you twist through the core

Exercise machines can provide an excellent workout, but in order to burn more calories at once and be "functionally fit" for real life situations it's important to perform exercises that help you perform the movements that we do on a daily basis with proper form in order to build neuromuscular efficiency, prevent injury, and train for life.

What's in Kelly's "Kooler"

To save time, chop raw vegetables ahead of time to simply steam or stir fry a healthy meal.

Inspirational Quotes and Motivation

"Things that matter most should never be at the mercy of things that matter least."

Fit Facts

Breathe deeply!

NASM states that "excessive breathing (short, shallow breaths) can lead to altered carbon dioxide and oxygen blood content that stimulates various sensors. This can lead to feelings of anxiety."

Give This A Try

Going on a trip? Whole fruit and raw nuts make the perfect snack when you're on the plane. Skip the high prices and unhealthy choices of snacks at the airport and eat clean even when you're miles above the closest grocery store.

Below: At BWI, on my way to the Arnold Classic in Columbus, Ohio with a grapefruit in hand

What's in Kelly's "Kooler"

Turkey Balls

Ingredients:

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

Mix seasonings

Roll turkey into 1 in. balls

Season turkey balls

Bake at 400 degrees on a cookie sheet covered with foil for 20 minutes

Makes 7 servings

8 balls equals 6 oz portion.

*Flash freeze for 15-20 minutes. Put 6-8 balls into freezer Ziplock bags. Freeze for a later date or pack in your cooler for a quick lean protein source for when you’re on the go.

Fit Facts

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.

For more ways to keep a positive mindset when dieting and exercising please see my article

Inspirational Quotes and Motivation

I sleep soundly at night, because I chase my dreams all day long- KellyGFitness

Fit Facts

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.

What's in Kelly's "Kooler"

4 oz of Grilled Chicken Breast

With all the essential amino acids it's a complete protein source offering35 grams of protein for only 187 calories

To learn more about amino acids and complete sources of protein check out my article: Amino Acids Complete the Protein Puzzle

Inspirational Quotes and Motivation

"There are two great days in a person's life-

the day we are born

and the day we discover why."

-William Barclay

Give This A Try

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.

For more tips see my article: 5 ways to keep a positive mindset when dieting and exercising

What's in Kelly's "Kooler"

What's for lunch? A satisfying healthy lunch should consist of a portion of lean protein, complex carbohydrate, and/or fruit and vegetable to keep you energized. Avoid the mid-day slump by packing healthy options in your cooler.

Fit Facts

Energy Requirements for Athletes

Athletes require the proper nutrition to fuel performance. This varies depending on the sport and the individual.

Daily Energy Intake Recommendations

Remember to convert weight in pounds (lb) to kilograms (kg) by dividing your weight in pounds by 2.2 to equal weight in kilograms.

Sedentary men and nonpregnant women: Approximately 31 calories/kg

Male and nonpregnant female recreational athletes: Approximately 33-38 calories/kg

Endurance athletes: 35-50 calories/kg depending on training

Strength-trained athlete: 30-60 calories/kg depending on training

Source: Dunford, Marie. Advanced Exercise Nutrition: Version 1.1. Human Kinetics, Inc. Champaign, Il. 2007.

Give This A Try

You don't have to wave good-bye and leave home to say bye bye to jiggly arms!

Triceps Dips on a Chair:

Inspirational Quotes and Motivation

If something doesn't send my heart soaring and create excitement in my soul then it's just a not a typical day. - Kelly G.