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	<title>Marta MontenegroMarta Montenegro | Marta Montenegro</title>
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	<link>http://martamontenegro.com</link>
	<description>Fitness, Health, Diet, Workout</description>
	<lastBuildDate>Wed, 15 May 2013 12:00:55 +0000</lastBuildDate>
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		<title>Keep Your Hormones in Check</title>
		<link>http://martamontenegro.com/2013/05/keep-your-hormones-in-check/</link>
		<comments>http://martamontenegro.com/2013/05/keep-your-hormones-in-check/#comments</comments>
		<pubDate>Wed, 15 May 2013 12:00:55 +0000</pubDate>
		<dc:creator>marta</dc:creator>
				<category><![CDATA[Health inside out]]></category>
		<category><![CDATA[belly fat]]></category>
		<category><![CDATA[bone health]]></category>
		<category><![CDATA[calories]]></category>
		<category><![CDATA[cardio]]></category>
		<category><![CDATA[estrogen]]></category>
		<category><![CDATA[HGH]]></category>
		<category><![CDATA[high-intensity interval training]]></category>
		<category><![CDATA[hormones]]></category>
		<category><![CDATA[libido]]></category>
		<category><![CDATA[menopause]]></category>
		<category><![CDATA[monounsaturated fat]]></category>
		<category><![CDATA[muscle building]]></category>
		<category><![CDATA[nutrition]]></category>
		<category><![CDATA[obesity]]></category>
		<category><![CDATA[poly-saturated fat]]></category>
		<category><![CDATA[serotonin]]></category>
		<category><![CDATA[stress]]></category>
		<category><![CDATA[testosterone]]></category>
		<category><![CDATA[tryptophan]]></category>

		<guid isPermaLink="false">http://martamontenegro.com/?p=7824</guid>
		<description><![CDATA[Testosterone, estrogen, and growth hormone (HGH) are an anti-aging trio. Depending on your gender, of course, this group ignites your energy and libido, keeps muscles and bones strong, and your body ripped. However, beginning in your 30s, your hormone production slows down and the consequences are evident—increased belly fat, lost of body tone, lack of energy, wrinkles, etc. Although you cannot turn back the clock, your lifestyle can influence how your body makes and uses this valuable trio. “These hormones decline due to aging, but they also turn down due to wear and tear of stress, sleep deprivation, and diets devoid of nutrients,” says Jade Teta ND, CSCS, co-author of The Metabolic Effect Diet (metaboliceffect.com.) Indeed, these hormones are significantly affected by another hormone in which diet and exercise play a part: insulin. The body needs insulin to drive sugar into the cells, but too much of this hormone can create a chronic inflammation body state. “All three hormones— testosterone, estrogen and HGH— sensitize the body to insulin,” says Teta. Other health issues, such as digestive disorders, allergies, arthritis, autoimmune disease, asthma, eczema, acne, depression, and sinus disorders are all associated with chronic inflammation, explains Natasha Turner, ND, author of [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Take Five: Avoid These Exercise Injuries</title>
		<link>http://martamontenegro.com/2013/05/take-five-avoid-these-exercise-injuries/</link>
		<comments>http://martamontenegro.com/2013/05/take-five-avoid-these-exercise-injuries/#comments</comments>
		<pubDate>Wed, 01 May 2013 12:00:27 +0000</pubDate>
		<dc:creator>marta</dc:creator>
				<category><![CDATA[Get Moving]]></category>
		<category><![CDATA[back pain]]></category>
		<category><![CDATA[back row]]></category>
		<category><![CDATA[bench press]]></category>
		<category><![CDATA[chest press]]></category>
		<category><![CDATA[deadlift]]></category>
		<category><![CDATA[dumbbell]]></category>
		<category><![CDATA[equipment]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[gym]]></category>
		<category><![CDATA[herniated disk]]></category>
		<category><![CDATA[knee pain]]></category>
		<category><![CDATA[leg extension]]></category>
		<category><![CDATA[shoulder pain]]></category>
		<category><![CDATA[squat]]></category>
		<category><![CDATA[workout]]></category>

		<guid isPermaLink="false">http://martamontenegro.com/?p=7787</guid>
		<description><![CDATA[Blame the squat for your back pain or the lunge for your knee ache. If you exercise, odd are you have experienced some kind gym injury. Sadly, most people play the blame game and never find out the real cause for their injury. Or they simple cross off the “bad” exercise from their workout list. A gym injury has many blamers, from your own fitness level, age, and anatomy, to technique, exercise choice and order, and equipment. While this list can be long there are some common mistakes that most people make that lead to injury, and can be easily prevented by taking some measurements. Here are five to watch: &#160; 1. Injury: Herniated or bulge disk back from rounding your back when doing deadlift, squat or back  row When performing lifts that can potentially cause serious injury to the low back, it is essential to maintain the back in a flat (i.e. neutral spine position) or slightly arched position. Failure to do so will place considerable pressure on the intervertebral discs, particularly the disc between L4 and L5, and L5 and S1. Fix It: Obviously, you should first check that you have a flat or slightly arched back. But muscles [...]]]></description>
		<wfw:commentRss>http://martamontenegro.com/2013/05/take-five-avoid-these-exercise-injuries/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>When Healthy Food is Not Your Taste</title>
		<link>http://martamontenegro.com/2013/04/when-healthy-food-is-not-your-taste/</link>
		<comments>http://martamontenegro.com/2013/04/when-healthy-food-is-not-your-taste/#comments</comments>
		<pubDate>Wed, 17 Apr 2013 12:00:40 +0000</pubDate>
		<dc:creator>marta</dc:creator>
				<category><![CDATA[Tasty and Nutritious]]></category>
		<category><![CDATA[calories]]></category>
		<category><![CDATA[dairy]]></category>
		<category><![CDATA[fish]]></category>
		<category><![CDATA[fruit]]></category>
		<category><![CDATA[nutrition]]></category>
		<category><![CDATA[nuts]]></category>
		<category><![CDATA[omega 3s]]></category>
		<category><![CDATA[protein]]></category>
		<category><![CDATA[whole grains]]></category>

		<guid isPermaLink="false">http://martamontenegro.com/?p=7781</guid>
		<description><![CDATA[You know that you have to bump up your diet with plenty of vegetables, fruits, fish, and other healthy food staples. But there is a problem—you can’t tolerate the taste! So how do you still enjoy the nutrients these superfoods provide to your waist and overall health, without having to eat them? There’s no way that you will look, perform and feel at your best if your diet doesn’t provide plenty of food sources rich in vitamins, minerals, fiber, protein, and good fats.  But odds are you may be filling one compartment more than other. For instance, you love fish, but hate vegetables. This can lead to a nutrients imbalance—plenty of omega-3 fatty acids while little antioxidants and fiber. Take the case of people who avoid gluten. They can pack on protein and veggies, but be short on other nutrients. “A gluten-free diet, as typically followed, may be high in fat and low in fiber and many vitamins and minerals, including calcium, folate, and niacin,” says Tricia Thompson, MS, RD, a nutrition consultant for celiac disease. Healthy Swaps Instead of avoiding healthy foods you do not enjoy swap them out for more appealing choices that have the same or similar [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Don&#8217;t Resist Tubing Exercises</title>
		<link>http://martamontenegro.com/2013/04/dont-resist-tubing-exercises/</link>
		<comments>http://martamontenegro.com/2013/04/dont-resist-tubing-exercises/#comments</comments>
		<pubDate>Wed, 03 Apr 2013 12:00:37 +0000</pubDate>
		<dc:creator>marta</dc:creator>
				<category><![CDATA[Get Moving]]></category>
		<category><![CDATA[abdominals]]></category>
		<category><![CDATA[circuit training]]></category>
		<category><![CDATA[crunch]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[fly]]></category>
		<category><![CDATA[lunge]]></category>
		<category><![CDATA[resistance band workout]]></category>
		<category><![CDATA[squat]]></category>
		<category><![CDATA[strength training]]></category>
		<category><![CDATA[superset]]></category>
		<category><![CDATA[upper back]]></category>
		<category><![CDATA[upper row]]></category>
		<category><![CDATA[workout]]></category>

		<guid isPermaLink="false">http://martamontenegro.com/?p=7745</guid>
		<description><![CDATA[A few years ago, we thought nothing could beat machines to strengthen and tone muscles. Then we realized that with a set of dumbbells, barbell, and a few plates—the old school way—we could get ripped, stronger, and improve sports performance. Today, that colorful tubing that hangs on gym walls is the “new” muscle builder. Still, men often think it is best suited for “girls” while women believe they are for stretching and nothing else. Who’s right? None of them. Let’s begin by ditching the idea that exercise equipments are gender specific. Men will not automatically get bigger nor will women prevent the “bulky” belief based solely on their exercise equipment of choice. (Hormones, exercise type of training, diet, among other factors determine how “big or small” you can get.) The tubing, as any other exercise device, provides different resistance. However, they do force the muscle contraction to work differently than free weights. Tubing versus Free Weights When you do a dumbbells bicep curls, or any free weights exercise, you begin with high resistance and end with low resistance. However, when doing the same exercise with the tubing, the effect is the opposite—you begin with low resistance and end with high [...]]]></description>
		<wfw:commentRss>http://martamontenegro.com/2013/04/dont-resist-tubing-exercises/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Read All About It: Nutrition Labels</title>
		<link>http://martamontenegro.com/2013/03/read-all-about-it-nutrition-labels/</link>
		<comments>http://martamontenegro.com/2013/03/read-all-about-it-nutrition-labels/#comments</comments>
		<pubDate>Wed, 20 Mar 2013 12:00:16 +0000</pubDate>
		<dc:creator>marta</dc:creator>
				<category><![CDATA[Tasty and Nutritious]]></category>
		<category><![CDATA[calories]]></category>
		<category><![CDATA[fiber]]></category>
		<category><![CDATA[gluten-free]]></category>
		<category><![CDATA[low carb]]></category>
		<category><![CDATA[low fat]]></category>
		<category><![CDATA[low sodium]]></category>
		<category><![CDATA[natural]]></category>
		<category><![CDATA[nutrition]]></category>
		<category><![CDATA[nutrition labels]]></category>
		<category><![CDATA[omega 3s]]></category>
		<category><![CDATA[organic]]></category>
		<category><![CDATA[paleo diet]]></category>
		<category><![CDATA[probiotics]]></category>
		<category><![CDATA[protein]]></category>
		<category><![CDATA[shopping]]></category>
		<category><![CDATA[vitamin C]]></category>
		<category><![CDATA[whole grain]]></category>

		<guid isPermaLink="false">http://martamontenegro.com/?p=7729</guid>
		<description><![CDATA[Losing weight without effort sounds like another 2 a.m. infomercial. But there is some truth to it. Spanish research recently showed that people who read food labels while they shop weigh 9 pounds less than those who don’t scroll the nutritional information. Certainly, this is another way to boost your overall health without sore muscles, but screening food labels can easily turn into a headache. “While many nutrition labels are determined and monitored by the FDA, some are not and are up to the manufacturer’s discretion for marketing purposes,” says Lisa R. Young, PhD, RD, author of Portion Teller Plan: The No-Diet Reality Guide to Eating, Cheating, and Losing Weight Permanently. “People often misunderstand the labels, especially because they can create health halos where you will eat more because you think it’s healthy.” I confess that sometimes I’ve been caught up in healthy claims, such as 100% natural, light, reduce fat, and so many others tags that we associate with eating clean. Unfortunately, many of these claims, when not properly understood, can be packed with the same or even more of the ingredients we try to avoid, such as high calories per serving, saturated and/or trans fat, sugar, sodium, and some [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Make the Most of Gym Time</title>
		<link>http://martamontenegro.com/2013/03/fillers-and-finishers/</link>
		<comments>http://martamontenegro.com/2013/03/fillers-and-finishers/#comments</comments>
		<pubDate>Wed, 06 Mar 2013 13:00:21 +0000</pubDate>
		<dc:creator>marta</dc:creator>
				<category><![CDATA[Get Moving]]></category>
		<category><![CDATA[bench press]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[circuit training]]></category>
		<category><![CDATA[deadlift]]></category>
		<category><![CDATA[exercises]]></category>
		<category><![CDATA[kettlebell swings]]></category>
		<category><![CDATA[lower body workout]]></category>
		<category><![CDATA[lunge]]></category>
		<category><![CDATA[pushups]]></category>
		<category><![CDATA[squat]]></category>
		<category><![CDATA[weight training]]></category>
		<category><![CDATA[workout]]></category>

		<guid isPermaLink="false">http://martamontenegro.com/?p=7685</guid>
		<description><![CDATA[You grab some more water, chat with somebody, look at your watch (again), or simply sit on the bench press until you get enough mojo to lift the dumbbells for one more set. Then you finish one or two reps short of your usual number, or do your usual 10 and stop even if you do not feel a muscle burn. You worked hard enough, right? You don’t need to push yourself anymore. This is a problem for many exercisers: wasted gym time. You are already there to workout so make the most of it. This is where two workout types come into play: fillers and finishers. These mini-routines take advantage of rest periods as well as help push yourself to maximize your efforts. Fillers: Satisfying a Need So exactly what are workout “fillers?” “They are basically activities that can be added into any training regimen performed between sets,” says Jay Cardiello, CSCS, CPT, and Certified Sports Nutritionist of cardiellofitness.com. But if you are already exercising, what type of activities should you add and why are they important? “These are lower intensity active recovery, or corrective exercise drills you throw in during longer rest periods—typically 1 to 2 minutes or [...]]]></description>
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		</item>
		<item>
		<title>Not All Whole Grains Are Created Equal</title>
		<link>http://martamontenegro.com/2013/02/not-all-whole-grains-are-created-equal/</link>
		<comments>http://martamontenegro.com/2013/02/not-all-whole-grains-are-created-equal/#comments</comments>
		<pubDate>Wed, 20 Feb 2013 13:00:20 +0000</pubDate>
		<dc:creator>marta</dc:creator>
				<category><![CDATA[Tasty and Nutritious]]></category>
		<category><![CDATA[appetite]]></category>
		<category><![CDATA[balance]]></category>
		<category><![CDATA[bread]]></category>
		<category><![CDATA[breakfast]]></category>
		<category><![CDATA[calories]]></category>
		<category><![CDATA[diet]]></category>
		<category><![CDATA[fiber]]></category>
		<category><![CDATA[nutrition]]></category>
		<category><![CDATA[weight loss]]></category>
		<category><![CDATA[whole grains]]></category>

		<guid isPermaLink="false">http://martamontenegro.com/?p=7673</guid>
		<description><![CDATA[Which would you choose: washed out white bread or brownish golden whole grain bread? And more important, why? You may be part of the 72% and 73% of American who consume more fiber and whole grains respectively–according to the 2010 Food &#38; Health Survey by the International Food Information Council—in the pursuit of satiety and weight loss and/or cholesterol reduction. But do get what you think from this dietary move? The question is particularly relevant, when you consider 47% of people who eat whole grains rely on bread to fill their fiber needs, according to consumer research. And while numerous studies show fiber plays an important role to get the weight loss and other benefits of whole grains, not all whole grain food products guarantee a good amount of fiber, nor do all fiber sources (processed or natural) provide the same benefits. Whole Grain and Fiber Are Not Equal “Whole-grain” has been added to many food products labels—from baby soup and salads to side dishes and chips. However, a look at 72 nationally distributed ready-to-eat cereals with front package whole grain claims found that the fiber content varied considerably ranging from 0 to 11 g per serving, according to the [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Food Trends for 2013</title>
		<link>http://martamontenegro.com/2013/02/food-trends-for-2013/</link>
		<comments>http://martamontenegro.com/2013/02/food-trends-for-2013/#comments</comments>
		<pubDate>Fri, 08 Feb 2013 13:00:13 +0000</pubDate>
		<dc:creator>marta</dc:creator>
				<category><![CDATA[Tasty and Nutritious]]></category>
		<category><![CDATA[amaranth]]></category>
		<category><![CDATA[antioxidants]]></category>
		<category><![CDATA[diet]]></category>
		<category><![CDATA[fibers]]></category>
		<category><![CDATA[food labels]]></category>
		<category><![CDATA[food trends]]></category>
		<category><![CDATA[grains]]></category>
		<category><![CDATA[healthy eating]]></category>
		<category><![CDATA[healthy snacks]]></category>
		<category><![CDATA[juice]]></category>
		<category><![CDATA[millet]]></category>
		<category><![CDATA[nutrition]]></category>
		<category><![CDATA[oils]]></category>
		<category><![CDATA[protein]]></category>
		<category><![CDATA[quiona]]></category>
		<category><![CDATA[weight loss]]></category>

		<guid isPermaLink="false">http://martamontenegro.com/?p=7655</guid>
		<description><![CDATA[It may be freezing in some cities, but take a window shopping walk and the bright cobalt, orange, yellow and other spring-summer colors already are popping out at every store. Although, the same colors will soon show up at the supermarket your choices may not be so easy. What is new and exciting? This is why every year thousands of buyers show up—this time in San Francisco—at the Winter Fancy Food Show to taste the most recent wholesome upscale foods products. So don’t be surprised if your olive oil suddenly looks “old” compared to the latest fancy fruits and tomato seed and cherry seed oils. Studies show that when people have more food options, they find it hard to eat less and make the best diet decisions. However, other studies indicate that food boredom also may be detrimental to your healthy habits. It is also known that people who read labels tend to eat less than those you do not. This means the more nutrition savvy you are the better decisions you will make—no matter how overwhelming the options can be. What do the experts feel are the new hot food items for 2013? Here is a look at the [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Test Yourself: Fix These Common Moves</title>
		<link>http://martamontenegro.com/2013/02/test-yourself-fix-these-common-moves/</link>
		<comments>http://martamontenegro.com/2013/02/test-yourself-fix-these-common-moves/#comments</comments>
		<pubDate>Wed, 06 Feb 2013 13:00:21 +0000</pubDate>
		<dc:creator>marta</dc:creator>
				<category><![CDATA[Get Moving]]></category>
		<category><![CDATA[circuit training]]></category>
		<category><![CDATA[core strength]]></category>
		<category><![CDATA[exercises]]></category>
		<category><![CDATA[lower body workout]]></category>
		<category><![CDATA[lunge]]></category>
		<category><![CDATA[planks]]></category>
		<category><![CDATA[pushups]]></category>
		<category><![CDATA[shoulder press]]></category>
		<category><![CDATA[squats]]></category>
		<category><![CDATA[weight training]]></category>
		<category><![CDATA[workout]]></category>

		<guid isPermaLink="false">http://martamontenegro.com/?p=7620</guid>
		<description><![CDATA[Some people have a love-hate relationship with mirrors. This is particularly evident at the gym. Some will make sure they always look at their best muscle feature while pumping iron, while others avoid their reflection at all costs. However, mirrors are important exercise tool as it brings more awareness to your movements. Have you looked at your hip, knees, and ankles when performing a squat? Is your back bending too far forward? Are your knees behind your toes? What about your ankles—are you lifting the heels off the ground? You were probably just focused on the burn in your thighs and glutes, but you have to monitor your form to ensure you perform the move safely and effectively. This applies to all of the “gold standard resistance” exercises. Look at the squat more closely. When you perform a squat, experts study the movement pattern rather than focus on an isolated aspect of the movement. “For example, you can have a person who does terrible on the deep squat test, and now you look at another test to give you a better idea of what may be causing the problem,” explains Lee Burton, program director for Athletic Training at Averett University [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Casing Your Joints</title>
		<link>http://martamontenegro.com/2013/01/casing-your-joints/</link>
		<comments>http://martamontenegro.com/2013/01/casing-your-joints/#comments</comments>
		<pubDate>Wed, 30 Jan 2013 13:00:28 +0000</pubDate>
		<dc:creator>marta</dc:creator>
				<category><![CDATA[Health inside out]]></category>
		<category><![CDATA[circuit training]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[glutes]]></category>
		<category><![CDATA[joint health]]></category>
		<category><![CDATA[lower body workout]]></category>
		<category><![CDATA[lunge]]></category>
		<category><![CDATA[planks]]></category>
		<category><![CDATA[squats]]></category>
		<category><![CDATA[twists]]></category>
		<category><![CDATA[workout]]></category>

		<guid isPermaLink="false">http://martamontenegro.com/?p=7563</guid>
		<description><![CDATA[Few parts in the body work in isolation. The joints are no exception. When you lift weights, run, bike, endure a cross fit class, or shake your hips in Zumba, chances are you think about the muscles you want to strengthen, the calories you want to burn, and/or the personal record you want to achieve. You probably don’t connect each of these goals to your joint health. But you should. Take the push-up as an example. You need muscles to lift up at least half of your body weight, but your joints—shoulders and elbows—are required to provide stability and mobility in every rep. Indeed, the strength a muscle can generate results from the muscle-joint interaction. As we expect the shoulders muscles to aid on pushing motions—and not on pulling moves like the back muscles do when we pull—each joint has a specific function, which has helped experts to detect its more common dysfunctions. “Because joints are linked together in a kinetic chain, if a single joint becomes impacted, joints above and below the original affected site must now compensate for either a lack of mobility or a lack of stability in the chain and will begin to experience dysfunction,” explains [...]]]></description>
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