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Forgiveness and Fitness. What?

Forgiveness and Fitness.  What? | Bodybuilding & Fitness | Scoop.it

Image courtesy of http://www.wallpaperup.com

AlGonzalezinfo's insight:

Focus on your goals, not on what others may or may not be doing to you!


Check out the #HealthyLeadership blogcast at:  http://bit.ly/1qXWKU1

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AlGonzalezinfo's curator insight, August 31, 2014 9:44 AM


During this week's The Fitness Minute, I share the story of how I wasted hours of valuable gym time using the gym to further my negative feelings, anger and grudges towards some co-workers.  

Check out the recording below to find out how I was hurting myself and wasting valuable energy at the gym by allowing my anger and resentment to drive my actions and focus.  

The time we spend at the gym is precious and we should not waste a moment of it on anything other than our goals!   Why let others rob us of the little time we have to work on what WE are can achieve?

While I am in favor of leveraging the gym to let out some steam, I could have helped my health and lead positive change by forgiving others!

Check out the #HealthyLeadership blogcast at:  http://bit.ly/1qXWKU1
donhornsby's curator insight, August 31, 2014 10:03 AM

Check out the recording below to find out how I was hurting myself and wasting valuable energy at the gym by allowing my anger and resentment to drive my actions and focus.  The time we spend at the gym is precious and we should not waste a moment of it on anything other than our goals!   Why let others rob us of the little time we have to work on what WE are can achieve?


While I am in favor of leveraging the gym to let out some steam, I could have helped my health and lead positive change by forgiving others.   

Bodybuilding & Fitness
Resources for advanced and experienced bodybuilding athletes. Fitness information for anyone interested in health related topics.
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Strength Based Leadership at Work, Home, or at the Gym!

Strength Based Leadership at Work, Home, or at the Gym! | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

This week on the Fitness Minute:


Every week on #HealthyLeadership,  I will connect leadership to fitness in 60 seconds or less on the Fitness Minute.  


This week, I showcased the following 3 step process that anyone can use to apply strengths at the gym. In the show I share an example of how many of my heavy set friends start this process by doing leg exercises. 


Typically, those of us who cary a lot of weight over the years develop very strong legs.  Starting their gym experience by focusing on their legs is a great way to show them they are strong.

 

This builds confidence and motivation!


Check it out at: http://bit.ly/1iHdZ3y

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How To Meal Prep | Elite Greatness

How To Meal Prep | Elite Greatness | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

I am often asked what's my secret to staying fit and while I always answer that I have NO secrets,  I would have to say that consistency is key.  Consistency at the gym, rest, and, most importantly with my means.  As usual, @EliteGreatness knocks it out of the park with this great post!


I especially like this section:

Protein rich foods
  • Lean ground turkey, 4 oz = 26g
  • Lean ground beef, 4 oz = 28.6g
  • Chicken breast (skinless) 4 oz = 25g
  • Tuna, 4 oz = 28g
  • Salmon 4 oz = 24g
  • Greek Yogurt 1 container = 12g
  • Cottage cheese 1 cup = 28g
  • 4 eggs = 24g
Carbohydrates
  • Whole wheat pasta, 1 cup = 37g
  • Whole wheat bread, 2 slices = 23g
  • Beans, 1 cup = 50g
  • Quinoa, 1 cup = 39.4g
  • Oatmeal, 1 cup = 28.1g
  • Brown rice, 1 cup = 44.8g
  • Potato, 1 medium size = 37.2g
  • Veggies (all kinds)
Healthy fats
  • Almonds, 1 oz = 14.9g
  • 1 full Avocado = 29g
  • Walnuts, 1 oz = 18.5g
  • Peanut butter 1 tbsp 8.1g
  • Dark chocolate

Of course, along with everything I just listed you need to remember to add vegetables! I felt that was a bit obvious so no need to go too in-depth there, the greener the better is all you really need to know haha"

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95 Six Pack Abs Diet And Exercise Best Tips To Get Result

95 Six Pack Abs Diet And Exercise Best Tips To Get Result | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Great article here, especially the following:


Tip 5 : Minimize fat intake, but don’t keep it zero

Fat consumption has to be controlled definitely, but not zero. Here’s one more myth to be busted: “Fat makes you fat”.  In fact, good fats help in absorbing certain vitamins crucial for good health (4). 20% of your body weight in kg is the gram fat intake suggested. Consuming liquid fat foods is a good idea.



Choose monounsaturated and polyunsaturated fat foods such as olives, safflower, canola oil, fish oil, and nuts.



Avoid trans fat foods, mainly processed foods such as chips, sweets, etc (5)


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5 Tips For Building Max Muscle In College

5 Tips For Building Max Muscle In College | Bodybuilding & Fitness | Scoop.it

Image above:  Rita Catolino's transformation via #HealthyLeadership:  http://bit.ly/1tkGh9Z

AlGonzalezinfo's insight:

Great article here for college students. All the tips are great but I specially like that the article ends with focusing on the future.  


5. FOCUS ON YOUR FUTURE

This is the most important tip of the bunch because the mindset of nearly every student I work with is that the good life will end once they finish school. Enjoy yourself, but realize there are plenty of good times to be had after you get your diploma. Plus, those good times will be much more enjoyable when you have a physique you’re proud of, and you receive lots of well-deserved attention.

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2015 Fitness Trends - The Year of High Intensity | Uscreen

2015 Fitness Trends - The Year of High Intensity | Uscreen | Bodybuilding & Fitness | Scoop.it
2015 is the year for high intensity training body weight training and yoga, checkout this blog post to learn more.
AlGonzalezinfo's insight:

I am complete believer on high intensity. Yoga is incredible.

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Removing the Unknowns in Entrepreneurship and Fitness with Jacqui Agostinelli

Removing the Unknowns in Entrepreneurship and Fitness with Jacqui Agostinelli | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Very cool interview on the relationship between entrepreneurship and fitness!  

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AlGonzalezinfo's curator insight, January 19, 9:49 PM

The business world is highly competitive and it appears that being prepared and skilled may not be enough.  Following a fitness routine is not only good for your health, but now we know that others may be more willing to follow your lead or give you leadership opportunities if they feel you are taking care of your health.


Great interview on physical AND Financial transformation!  


Check it out on #HealthyLeadership!  http://bit.ly/1CIk6As

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For Leaders, Looking Healthy Matters More than Looking Smart - HBR

For Leaders, Looking Healthy Matters More than Looking Smart - HBR | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Great article here for all leaders who believe in fitness as a lifestyle!  


Being healthy is not only good for us, it can help us in our leadership!!!

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AlGonzalezinfo's curator insight, January 5, 4:15 AM

Great article based on research from VU University in Amsterdam.  The following quote is a good summary of the research findings:


“a relatively healthy-looking leader may have a better chance of gaining sufficient levels of followership investment to initiate change.


On the other hand, a potential leader who looks relatively less healthy may be over-looked even if they are better suited for the job.”


Checkout the full article:  https://hbr.org/2015/01/for-leaders-looking-healthy-matters-more-than-looking-smart

Christian Salafia's curator insight, January 18, 1:41 PM

Training your body as well as your mind is important if you want to be a powerful leader

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The Keys to Putting on Muscle | Elite Greatness

The Keys to Putting on Muscle | Elite Greatness | Bodybuilding & Fitness | Scoop.it

Picture above:  Shannon Petralito

AlGonzalezinfo's insight:

Great resource here for those of us trying to gain muscle mass. 

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Abs Are Made In The Kitchen | The Fitness Fashionista

Abs Are Made In The Kitchen | The Fitness Fashionista | Bodybuilding & Fitness | Scoop.it

Crunches is not the ONLY way to get flat abs! Abs are made in the kitchen by having a clean diet, eating protein, drinking water, eating healthy fats and more.

AlGonzalezinfo's insight:

This is really a great article because it gets to the heart of the matter when it comes to the eating habits that will help you sustain a lean mid-section.  


The whole article is great but I especially appreciate the following:


Add healthy fats such as nuts, avocado and oils.  There is a HUGE difference between the fat in olive oil and the fat in nachos.  Healthy fats are extremely good for you and a must have in your diet to help burn the bad fat.  


These fats will help you ramp up your bodies fat burning ability and help you burn fat faster.  Of course, this doesn’t mean consume only healthy fats to get skinny – aim to keep your healthy fat intake to about 15-20% of your total calories daily. -


See more at: http://www.thefitnessfashionista.com/abs-are-made-in-the-kitchen#sthash.n4afY7zC.dpuf

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All-species fitness: Exercise in the New Year (and beyond) 3: too tired?

All-species fitness: Exercise in the New Year (and beyond) 3: too tired? | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Great article here!  I love the part about starting "small and sneaky"


From the post:


1. Start small and sneaky - just a few minutes of exercise (climb stairs, walk somewhere fast, flurry of housework) pumps oxygen into your system, which will make you feel more awake and possibly more alive.

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15 Minute Sprint Intervals For Fat Loss and Muscle Gain

15 Minute Sprint Intervals For Fat Loss and Muscle Gain | Bodybuilding & Fitness | Scoop.it
Sprint Intervals for Fat Loss and Muscle Gain: My favourite cardio exercises are outdoor sprints, hill sprints and HIIT on a treadmill.
AlGonzalezinfo's insight:

I totally agree with Justin on this.  Here are the benefits of sprinting:


Benefits of Sprinting
  1. Total Body Workout – Improves overall body strength.
  2. Improves insulin sensitivity so that you can eat more cabs and still lose body fat.
  3. Decreases Body Fat by 10% -20%, while maintaining while maintaining lean muscle mass.
  4. Boosts your metabolism so that you burn  a lot of  calories in a short time, even long after you’re finished.
  5. Develop a six pack without doing any crunches, sit ups or other ab exercises.
  6. Builds muscle the same way weight lifting exercises do as well as building incredibly strong legs
  7. Improves heart capacity
  8. Uses several muscles at the same time, making it a complete muscle building workout.
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Eric Hardek's curator insight, February 25, 9:21 AM

"Steady State" cardio is a thing of the past! Burn significantly more fat doing "Interval Sprints!"

E Hardek's curator insight, February 25, 9:31 AM

"Steady State" cardio is in the past! Burn my calories and lose fat by implementing "Interval Sprints" into your conditioning!

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How to use a Foam Roller & Best Foam Roller Exercises

How to use a Foam Roller & Best Foam Roller Exercises | Bodybuilding & Fitness | Scoop.it

InsaneAthlete.net

AlGonzalezinfo's insight:

Interesting!  

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How Consuming Alcohol Affects You Post-Workout / Nutrition

How Consuming Alcohol Affects You Post-Workout / Nutrition | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Sigh...  I guess I will stick to the protein shake, but, I will reward myself on non-workout days...  8-)

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Top 5 Fitness Super Foods – Female Fitness

Top 5 Fitness Super Foods – Female Fitness | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Love posts like these.  Accurate, brief and relevant.   Thanks for the suggestion @fitnessgirls777 !


1. Broccoli

2. Turkey

3. Spinach

4. Oats

5. Apples


Check it out here!

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Green Hill Tea's comment, February 25, 1:06 AM
Great Post
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Top 5 Easy Tips For Achieving Weight-Loss Goals

Top 5 Easy Tips For Achieving Weight-Loss Goals | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Good tips in this article, especially not rushing meals 

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The Best Fitness Apps for When You're Stuck Indoors - U.S. News & World Report

The Best Fitness Apps for When You're Stuck Indoors - U.S. News & World Report | Bodybuilding & Fitness | Scoop.it

The winter weather doesn't have to stop you from working out! 

AlGonzalezinfo's insight:

With all this cold and snow, I have to check out these apps!

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Women: Stop Wasting 50% of Your Efforts at the Gym

Women: Stop Wasting 50% of Your Efforts at the Gym | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

I was just talking to a friend about this last night!  Good article here, especially this part:


Combining strength and cardio exercise has multiple benefits

It's not just about burning fat - it's also about building what's underneath. Ladies, this is where all of that talk about beauty comes into play. You can't just strip away a bunch of fat (and a good bit of muscle at the same time) and look healthy. Strength training produces dense, lean, powerful muscle while cardio strips away some of the fat that covers it up. The result? Now you look legitimately healthy!

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A Critical Look at Digital Fitness Trackers

A Critical Look at Digital Fitness Trackers | Bodybuilding & Fitness | Scoop.it

Are wearable fitness trackers accurate? A health magazine writer got down to the nitty gritty with half a dozen and posted her results...

 

 

AlGonzalezinfo's insight:

Good article here.  At the end of the day, it is not about the gadget, it is about our commitment. 

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WHAT HAPPENS TO YOUR BODY THE HOUR AFTER DRINKING A COKE?

WHAT HAPPENS TO YOUR BODY THE HOUR AFTER DRINKING A COKE? | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

All the data in one easy to read page...



10 MINUTES
10 teaspoons of SUGAR hit your system. This is 100 percent of your recommended daily intake, and the only reason you don’t VOMIT as a result of the overwhelming sweetness is because phosphoric acid cuts the flavor.


20 MINUTES
Your blood sugar spikes, and your liver responds to the resulting insulin burst by turning massive amounts of sugar into FAT.

AND HERE ARE SOME OTHER SHOCKING FACTS FOR YOU . . .


ONE SODA PER DAY INCREASES YOUR RISK OF DIABETES BY 85%!


SUGAR IS ACTUALLY MORE ADDICTIVE THAN COCAINE!

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Yen Homes's curator insight, January 18, 5:05 AM

Think twice before you chug that next can!

Eric Hardek's curator insight, February 23, 9:34 PM

This is crazy! Check out what happens to your body after drinking a Coke!

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Eating Orange's Benefits For Health

Eating Orange's Benefits For Health | Bodybuilding & Fitness | Scoop.it
  Who doesn't love a delicious and juicy orange as a snack? They are popular with athletes because they can be easily eaten for a burst of energy. I enjoy eating one or two oranges a day most ...
AlGonzalezinfo's insight:

That little amazing orange, a superfood?

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The 3-Step Skinny Fat Solution

The 3-Step Skinny Fat Solution | Bodybuilding & Fitness | Scoop.it
The glut of crappy weight loss advice out there has created a skinny fat epidemic, and it needs to stop. This article can help.
AlGonzalezinfo's insight:

Excellent post on something I see so much of at the gym.  The whole post is great but I specially appreciate the recipe for skinny fat:


The recipe for skinny fat is:

  1. Severe calorie restriction
  2. Excessive amounts of cardio
  3. Minimal weightlifting with an emphasis on high-rep training
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12 ‘Smart’ Ways To Be Less Stressed This Holiday Season

12 ‘Smart’ Ways To Be Less Stressed This Holiday Season | Bodybuilding & Fitness | Scoop.it
Keep Committed to Staying On Your Fitness Routine – Don’t let the holidays get you off course from your fitness routine.  Exercise will help you ward off any stress that comes your way and burn off those extra calories you eat!
AlGonzalezinfo's insight:

Leadership guru Cynthia Bazin shares solid advice on being healthy over the holidays.  I love #5:


5. Keep Committed to Staying On Your Fitness Routine – Don’t let the holidays get you off course from your fitness routine.  Exercise will help you ward off any stress that comes your way and burn off those extra calories you eat!


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The Best Mass Building Exercises

The Best Mass Building Exercises | Bodybuilding & Fitness | Scoop.it
The best mass building exercises are the ones that can help you build bulk and muscles in an effective way. I know that a lot of people are not sure about what types of these exercises can work bes...
AlGonzalezinfo's insight:

I wish I didn't have L4 and L5 issues...

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Eric Hardek's curator insight, February 23, 8:54 AM

Looking to add mass like I am? You need to be doing  exercises that recruit the highest number of motor units, spiking intra-muscular tension, which damages the muscle and FORCES your BODY to GROW!

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10 Highly Effective Exercises For Building An Impressive Back

10 Highly Effective Exercises For Building An Impressive Back | Bodybuilding & Fitness | Scoop.it
The Title of the article is 10 Highly Effective Exercises for Building an Impressive Back so of course you don't have to do 10 back exercises.
AlGonzalezinfo's insight:

Good resource here on the largest muscle set.  

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Monika Zands's curator insight, November 12, 2014 4:48 PM

As a triathlete, I love easy steps where you can have fun in the process of reaching your health goals!!  The best way to do this is find the community of people who have the goals you want and are supportive in your pursuit of getting to those goals.

 

One of my gifts is participating in several of these incredible healthy communities. We workout together, we compete together, we train together, we do meal prep, we eat proper nutrition and we have a blast doing all of it!!

I am always looking for amazing people who are eager to get after their goals and just need the community support and reminder that they are capable of beyond what they have done before.

 

If you are seeking that community and you are dynamic, fun and ready to get going you can reach out and find a group of Healthy Active Lifestyle people already getting these kinds of results.

 

teamlovemylife@gmail.com

 

Share your name and your goal and we'll connect real soon!!

 

#MOLO - SPREAD MORE LOVE

Love,

Monika

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Core Strength Anywhere

Core Strength Anywhere | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Core strength, easy as 1, 2, 3... and 4!  

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Monika Zands's curator insight, November 12, 2014 4:52 PM

I spend time doing the 100 DAY Challenge.

I do 100 pushups, 100 squats and 100 crunches for 100 DAYS!!!

It is definitely hard the first week but it gets easier and easier and before you know it, you  have a shelf of a butt and so much endurance.  I did this before my Olympic Distance triathlon and had so much stamina I could have done it twice!!

 

ADDING PLANKS IS A GREAT WAY TO ENHANCE THE 100 DAY CHALLENGE!!

 

I am always looking for amazing people who are eager to get after their goals and just need the community support and reminder that they are capable of achieving beyond what they have done before.

 

If you are seeking that community and you are dynamic, fun and ready to get going you can reach out and find a group of Healthy Active Lifestyle people already getting these kinds of results.

 

teamlovemylife@gmail.com

 

Share your name and your goal and we'll connect real soon!!

 

#MOLO - SPREAD MORE LOVE

Love,

Monika

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Types of creatine : What is the best creatine on the market? - HealthZoned

Types of creatine : What is the best creatine on the market? - HealthZoned | Bodybuilding & Fitness | Scoop.it
Let’s talk about the most effective bodybuilding supplement and what is the best creatine on the market these days.   Achieving that toned and athletic built is no joke. It takes a good measure...
AlGonzalezinfo's insight:

Good resource here about Creatine.  


The Benefits of Creatine


So what does it do for your body? Well for one, it jolts up your strength and energy threshold. This means that you can perform shorter, intense strength-building exercises better and will be able to complete more explosive heavy lifts with shorter repetition counts. It boosts your muscles’ ability to build power and endurance, especially when you have plateaued on your usual high intensity interval training. In effect, creatine supplementation enables you to gain significant muscle mass.

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BryenHooper's curator insight, October 6, 2014 7:27 AM

http://www.advanced247.com/blog/23-safe-and-effective-testosterone-supplements-from-advanced-nutrition.html

Monika Zands's curator insight, November 12, 2014 5:00 PM

As a triathlete, I needed a way to recover quickly after my rigorous training schedule. When I got started on the 24 sports nutrition line of Herbalife PRODUCTS, MY MIND WAS BLOWN. 

 

I started with PREPARE (The Herbalife 24 sports nutrition containing Creatine for pre-workout) and biked 24 miles in the morning before taking my kids to school. Then took my Herbalife 24 REBUILD STRENGTH - a post-workout recovery drink which not only reduced my fatigue but also accelerated my strength and leaned out my muscles.  Then I would enjoy the Sports Nutrition Shake in delicious chocolate - yum.  All of this supported recovery, and my confidence.

I am more ready for my races and can train harder than I ever have before!!

One of my gifts is connecting people.  Now that I am part of this incredible healthy community it is ever easier to have fun with amazing people.

 

We workout together, we compete together, we train together, we do meal prep, we eat proper nutrition and we have a blast doing all of it!!

I am always thrilled to connect amazing people who are eager to get after their goals and just need the community support and reminder that they are capable of beyond what they have done before.

 

If you are seeking that community and you are dynamic, fun and ready to get going you can reach out and find a group of Healthy Active Lifestyle people already getting these kinds of results.

 

teamlovemylife@gmail.com

 

Share your name and your goal and we'll connect real soon!!

 

#MOLO - SPREAD MORE LOVE

Love,

Monika