Nutraine

Write Ayer hicimos senderismo 🥾 todo el día ( en la cordillera oriental), que fortuna poder ver la fauna y flora que tiene Colombia, es bellísima.

-Sendero:plantas del camino- laguna chingaza.

-Altitud:3700 m
Plántas: 1300
-Aves: 531 especies.

Que travesía !

We did hiking yesterday per hours, and we saw many species of plants and animals in the Colombian mountains (eastern mountain range).
It’s beautiful.

Celebrate.

One of the biggest keys to success with health and fitness is to celebrate your wins.
No matter how small … because there are no little victories.
They’re all big.
They all add up.
An extra workout.
A more supportive meal.
A pound lost.
A personal record gained.

Entering a supportive relationship … or, exiting a toxic one.
Whatever it is, in order to let it sink in and keep the momentum going, you need to celebrate it.
Write it down in a notebook, journal, or diary where you track your successes.
Tell friends or family members about it. You can do this on Facebook, but you don’t have to.
Remember the days of picking up the phone and talking to someone?
Whatever feels right to you, that’s how you should celebrate.
Your mind will eat it up, and it will crave – and create – more success.

PS:
Whenever you're ready, here are 3 ways I can help you start to your New health and fitness routine:

**1. Set up a FREE Nutrition and Lifestyle Appointment.**

Sit down with me as a nutrition coach, and discover small improvements to your everyday nutrition that can make a big IMPACT in your life.

If you'd like to learn more or schedule a free appointment, just reply and put 'Nutrition' in the comments.

😋Scallops Recipe

👉Ingredients
1 lb. large scallops
½ lb. pork sausage
½ lb. bacon cooked and chopped (set aside 1 TBSP of the bacon grease)
¼ lb. kale, coarsely chopped
1 shallot, chopped finely
½ cup chicken broth
1 tsp. Apple cider vinegar
1 tsp. Sea salt
1 tsp. Pepper
¼ tsp. Red pepper flakes
3 TBSP ghee
Directions
In a large pan on medium heat, saute the sausage until cooked through breaking it into small chunks.

Once the sausage is cooked, set it asked with the cooked and chopped bacon. Keep the pan that you cooked the sausage with handy, you’ll be using it to sear the scallops.

Gently rinse your scallops in cool water and pat dry with a paper towel or two. Season the scallops with ½ tsp. Each salt and pepper, and set aside.

In a skillet, warm 1 TBSP bacon grease and 1 TBSP ghee on medium/low heat for about two minutes. Add the chopped shallot and saute for about three minutes, until aromatic and slightly translucent.

When the shallot is ready, add the chopped kale and mix it together until well-coated. Saute for two minutes, turning often.

Add the red pepper flakes, apple cider vinegar, chicken broth, and the remaining ½ tsp. Salt and pepper to the kale, mix together, then cover and simmer for about four minutes. Most of the chicken broth will have evaporated at this point. Turn off the heat and set aside.

Heat the remaining 2 TBSP of ghee in the pan you used to cook the sausage, on med/high heat, until melted but before the ghee starts to brown - about two minutes.

Raise the heat to high and add the scallops. Sear the scallops for about three minutes per side, until slightly browned.

Plate the dish with the kale, then the sausage, then the scallops, and sprinkle the bacon on top.

Enjoy!

Original Recipe from The Domestic Man

👉Playing the Long Game**

The name of the game as we get older is to continue being able to do all the things we
love to do without pain or injury.
But it isn’t just orthopedic stuff (back, shoulders, knees) that can get in the way.
There
are some key biomarkers that tend to either flare up or diminish as we exercise, and not being aware of them could compromise our longevity.
👉Oxidative Stress: This is when the body becomes overwhelmed with free radicals, or unstable molecules that can result in cellular damage and accelerate the aging process.
✅What To Do: Eat plenty of fruits and vegetables (antioxidants), and incorporate proper rest and recovery days so you’re not overdoing it with your training.
👉Blood Glucose: Proper blood sugar regulation is imperative for overall health and longevity. A poor diet, stress, and lack of sleep can impair the body’s ability to regulate glucose levels.
✅What To Do:Eat balanced meals and snacks throughout the day, especially blueberries (loaded with flavonoids, which have been linked to better brain health with aging). Also, combining your berries with a protein source like meat or cheese can help keep blood
sugar levels in check.
👉Vitamin D: Vitamin D is a fat-soluble vitamin that promotes healthy aging by promoting calcium absorption (bone health) and also helps regulate the nervous and immune systems. Vitamin D deficiency can leave us more susceptible to stress fractures and can cause poor sleep.
✅What To Do: Eat plenty of foods rich in vitamin D, such as salmon, egg yolks, fortified dairy products, swordfish and cheese. I personally recommend supplementing with Vitamin D, especially in the winter months when we’re getting less exposure to the sun.

👉Cortisol: This is your body’s stress hormone, and it can become elevated from
unhealthy stress management, inadequate sleep, overtraining, and lack of recovery.
✅What To Do: Sleep at least 7 hours per night, engage in healthy stress-relieving practices
(like yoga or meditation), and incorporate adequate rest and active recovery days into your training routine.

👉Magnesium: This mineral assists with healthy blood pressure and blood sugar levels,boosts the immune system, and assists with muscle contractions (think weight training). Adequate magnesium levels contribute to improved sleep quality, mood and recovery from strenuous activities, and levels decrease as we age.
✅What To Do: Eat plenty of magnesium-rich foods, such as salmon, pumpkin seeds, and beans.
You see, it isn’t just achy joints that can set us back in our pursuit of health and fitness
as we age. Stress, diet, and sleep play a critical role in our overall health and longevity.

This New month I’m running 62 miles October for the children with cancer at , help me with my fundraiser for a good cause on my Facebook. Thank you ❤️

⛔Don’t Do This

Have you ever gotten injured doing an exercise and heard your doctor say, "Well, don't do
that exercise anymore?"
There's a better answer ... and for coaches like me, it's important to ask the right
questions in order to get the correct answer.
Instead of focusing on the exercise you were doing when you felt a pull in your back or
hip, ask yourself:
What was your stress level leading up to the workout?
How has your nutrition been? Lots of protein and veggies ... or chips, dips and crap?
Have you been sleeping closer to 8 hours a night ... or 4 hours a night?
Are there certain positions that are difficult or painful for you to get into, but the
instructor at your boot camp class just tells you if you keep forcing yourself, it'll get
better.
Every human being has a limited capacity for how much stress they can endure in a
given day. And when we overdo it and exceed our capacity, that's when bad things
happen -- like injuries and illness.
So if you got injured in your workout, and the previous 24 hours looked like this ...

-2 hours in a car and 10 hours at a desk

- No breakfast, fast food for lunch, pizza, wings, and beer for dinner.

- 4 1-2 hours of sleep at best.

- Zero time spent on managing stress or improving your flexibility.. then it wasn't the kettlebell swing that hurt your back.
It was all the other stuff that pushed you past your capacity before you even picked up
the kettlebell.
The good news? All the other stuff is controllable.

🏈Game Day Recipes

To prepare for the “BIG GAME” here are some grain-free, Paleo and detox friendly recipes. We will be having the Pulled Pork Nachos from The Paleo Kitchen cookbook. They are SO GOOD!!! You may be thinking how are nachos “healthy?” Well, these nachos are made with sweet potatoes and do not have any dairy or weird cream sauce.

Below are a couple of great recipes that we have made for Sunday Football:
Avocado Chorizo Sweet Potato Skins:
http://paleomg.com/superbowl-snacks-avocado-chorizo-sweet-potato-skins/
Buffalo Chicken Chopped Salad
https://www.pinterest.com/pin/514606694902179488/
Crispy Buffalo Chicken Bites
https://www.pinterest.com/pin/514606694901252402/
Parsnip Fries
https://www.pinterest.com/pin/514606694900829663/

Superbowl Snacks: Avocado Chorizo Sweet Potato Skins - PaleOMG I really wish I was eating some kind of nut butter right now. I don’t have any nuts available though. The problems I deal with daily are immensely frustrating. My thumbs are starting to look, and feel, like they are going to fall off. The hook grip is beginning to get the best of me. … Superbowl...

I’m going to do the challenge to help the kids and for me, I really like to do things like this for fun and motivation.
Let me know if you want to help my fundraiser for the

🏃‍♀️

Perfection Is The Enemy

My coaching group did a video challenge recently, and I wanted to share a couple of
things I learned from it.
Anyway, the challenge was to record one video and publish it on one social media
platform every day for 12 days. There was some training, of course, on how to make
more professional looking and effective videos … and while the lessons were useful,
they weren’t even close to what made the challenge a success.
You see, we coaches sometimes get in our own way and experience “paralysis by
analysis,” too. Sometimes we get stuck, just like our clients do.
And the best way I’ve found to get unstuck is simply to take action.
Do something … one thing … and don’t try to be perfect.
You’ve probably heard me say this before, but it bears repeating.
Perfection is the enemy of progress.
Or as Michael Jordan used to say, “Just Do It.”
Action causes motivation and momentum … not the other way around.
So for almost two weeks, I got to see my fellow coaches get out of their comfort zone
and public videos with great information that would be helpful to a lot of people.
If not for the video challenge prompting them to take action – and if not for our coach
holding us accountable – most, if not all of those videos never would've been created.
Just think about all the people who saw the videos and were either inspired or motivated
to take action as a result. It would’ve been a shame not to educate, inspire and help
those people.
The same applies to our health and fitness goals.
Stop waiting for the perfect time. The best time to start is always right now.
Stop delaying until you find the perfect workout. A few squats and push-ups will do the
trick for today.
Stop worrying about what someone else will think. If my fellow coaches did that, they
never would’ve put out those videos and would’ve missed a lot of opportunities to help
people.
So if you’re stuck or struggling to stay on track (or get on track), the best advice I can
give you is to take one action … no matter how small … and repeat it every day.
You’ll be amazed by the momentum and feeling of accomplishment this will create.

Recipe of the day.

👉Zucchini Noodles w/Avocado Cream Sauce
Serves: 4

Ingredients
5 large zucchinis, washed
1 Tbsp. coconut oil

SAUCE
1 large (or 2 small) avocados, pit removed
15 fresh basil leaves
1 tsp. sea salt + a few dashes to salt the zucchini with
1/2 tsp. ground pepper (Omit for Level 3)
3 cloves garlic, crushed
2 TBSP extra virgin olive oil
1/2 lemon, squeezed

Directions
Julienne or spiralize your zucchini and place in a colander. Add a few dashes of sea salt to the zucchini and toss to coat. Allow to sit in the sink for about 20 minutes. This will help some of the excess water drain out from the zucchini. You can also place the zucchini in some paper towels and squeeze gently to remove any remaining moisture.

Place all of the sauce ingredients in a food processor and blend until smooth. (If making this dish raw, stop here and just mix the sauce in with the noodles and serve)

Add the coconut oil to a sauté pan over medium-high heat and allow to melt. Add the zucchini and cook for about 2 minutes. Add the sauce and toss with kitchen tongs to ensure all of the zucchini noodles are coated in sauce. Cook for another 2-4 minutes or until heated through.

Top with 1 lb. shredded chicken or baked salmon for a complete meal.

Enjoy!

☀️Exercise And Mental Health

We all know that exercise can make you look better, help your clothes fit better and bring out your muscle tone.
But one of the most important and underrated benefits of exercise is its effect on your mental health.
And after the past few years we’ve all endured, mental health is more important than ever before.
Don’t get me wrong, physical health is important. Exercise improves relative strength, bone density, cardiovascular health, hormone balance, blood sugar management, and more. It can also improve your appearance, which isn’t a bad thing :-)
But studies show that as little as 15 minutes of exercise each day can reduce depression, anxiety and stress.

Exercise can also improve your memory and self-esteem, boost your energy and lead to a better night’s sleep.
The best part is that you don’t need to spend 3 hours at the gym to get all these benefits of exercise. If you’ve been inactive for a while, start slow. With something simple like a walk or bike ride.
If you have a park nearby, you can mix in some push-ups or tricep dips on a bench, or stop every hundred steps and do 10 squats.
The other great aspect of the emotional benefits of exercise is that you’ll feel them almost immediately … whereas the improvements in your physical appearance may take some time to show.
Finally, exercise is something you can do with a friend or significant other … so you’ll both not only benefit from the exercise itself but also from social interaction.
Exercise isn’t just a physical activity with physical benefits. In fact, the mental and emotional benefits of exercise may be even greater.

What Is Wellness?

Fitness is a term most people are familiar with, and it’s most often associated with certain physical or aesthetic benefits of diet and exercise. Washboard abs, beach bodies and the like …
It seems to me that the past three-plus years of experiencing a global pandemic have taught us that health is about so much more than physical appearance.
A concept that is going to become much more prevalent in the fitness industry is wellness.
So what’s wellness? To me, it’s the idea of being healthy inside and out, and taking a 360-degree view of your body and what it needs.
Some exercise is better than none. But for your body to really thrive, it needs a specific combination of exercise … with strength training as the foundation.
The bootcamps and large-group fitness studios that advertise their workouts as “beatdowns” and “sweat fests” will soon be a thing of the past. How much you sweat and how debilitated you feel are actually the two worst indicators of the quality of your workout.
And as far as the studios that mic up their “trainers,” blare the club music, and spin the disco balls … I don’t know what to say except, if you want entertainment, go to the circus.
Most people just focus on the workout, and don’t really understand the difference between a well-designed workout that was purposefully planned to enhance your body vs. a bunch of random stuff thrown together so it looks cool on Instagram. Quality matters. Purpose matters. Planning matters.
The concept of wellness also includes recovery and body maintenance. This is the step that most people skip, and it’s actually one of the most important. An injury is almost never caused by the exercise you just did. It’s your body finally breaking down after a period of not enough sleep, poor nutrition, and imbalances and inflexibilities that could have been resolved by scheduling a little time each month to see a chiropractor, massage therapist, or a trainer who’s qualified to show you how and where to stretch and mobilize properly.
These are just a few examples of Wellness vs. Fitness, which is the trend I believe we’re going to be seeing more and more … and one that I couldn’t be more excited about.
So after reading this , what’s the first thing that comes to mind when you hear the word Wellness? Reply back and let me know … I love having conversations like this.

✅Make-Ahead Paleo Salmon Cakes Recipe**

Serves: 2-3
Ingredients
2 - 6oz. Cans wild salmon, liquid drained (I use Wild Planet brand)
¼ cup sweet potato or butternut squash puree (canned or fresh)
2 eggs
2 TBSP coconut flour
¼ cup finely sliced scallions
2 tsp. Coconut aminos
1 tsp. Dijon mustard
Pinch of sea salt and black pepper

To brown before serving:
2 TBSP ghee or coconut oil

Directions
Line a baking sheet with parchment paper and preheat oven to 350 degrees.

In a bowl, combine all ingredients with a fork. Form into 6-7 patties on the baking sheet.

Bake patties until firm, about 30 minutes.

If making these ahead, let the baked salmon cakes cool completely and store in an airtight container in the fridge for a few days. The salmon cakes can be browned immediately after baking or after being make ahead and stored in the fridge.

When ready to serve, heat the oil in a skillet over medium heat. Cook the salmon cakes in batches until browned and hot, a couple minutes per side.

Original Recipe from Empowered Sustenance

Please let me know if you try this recipe.

Thank you

👉Flatter Stomach

It’s a new month, so I wanted to share a common misconception about fitness.

And it comes from a couple of questions I got recently during training sessions. One was from a new client, and one was from someone who’s been training with me for years.

So, it goes to show you that you don’t have to be a newbie to mess this stuff up :-)

The question from the new client was, “What foods should I be eating if I want a flatter stomach?”

The question from the longtime client was, “What exercises should I be doing to lose my belly fat?”

If you know me well enough by now, you can probably guess how I answered both questions.

“Squats.”

Doing endless amounts of situps and crunches is not going to burn belly fat. It’s just going to make your belly sore. Consistently doing strength training – particularly multi-joint exercises like squats and deadlifts – will burn lots of calories and add lean mass to your frame, increasing your ability to burn fat.

Eating a certain type of food is not going to melt your belly fat, either. (Though there are plenty of people on the internet who will be happy to sell you such nonsense.) Eating whole, minimally processed foods and being in a calorie deficit will cause that stubborn belly fat to disappear.

So as we begin a new month together, I thought it would be a good time to dispel this myth.

Remember, keep it simple and do the basics consistently.

Questions ❓

🏋🏽‍♀️Why Weightlifting?

As an online fitness business, I’m getting ready for the influx of newcomers in September.

Yes … even though I’ve been explaining the importance of NOT waiting until the new year to get started, a lot of people can't overcome human nature.

And that’s fine … as long as they get started.

And get started the right way.

I’m also ready for a lot of newcomers to weightlifting who will have a lot of questions about why it’s so important.

They’ll ask, “Isn’t it true that weightlifting …”

Is too intense?

Too much for me?

Dangerous?

Will it make me bulky?

Not necessary … why not just burn some calories on the treadmill?

So, those are the stories that many people tell themselves about strength training.

Here are the facts:

⇒ A study from the University of Texas at Austin showed that all-out exercise for 4 seconds at a time can significantly improve cardiovascular fitness and build muscle mass.

Four seconds!

⇒ Another study published in Sports Medicine supports the validity of “Newbie Gains.” This is the phenomenon that happens when an inactive person starts lifting weights for the first time.

According to the study, “The average beginner weightlifter tacks on about four to seven pounds of extra muscle over their first three months of lifting. Meanwhile … over your first full year of weightlifting, you can expect to burn anywhere from 12-24% body fat while adding somewhere between 10 and 25 pounds of extra lean muscle.”

Wow!

That’s big.

Weightlifting is the most effective fat-loss and muscle-gain strategy known to mankind … and science backs it up.

And this is especially true for people who are new to weightlifting.

Something to think about if you’re thinking about starting a weightlifting program or adding more weightlifting to your current workout routine.

What do you think?

Comment below

Recipe
🍲Golden Cauliflower Soup

👉Ingredients

1 large head of cauliflower (about 3 pounds)
1 tablespoon coconut oil
1 medium onion, diced (about 1 cup)
2 large carrots, diced (about 2 cups)
2 cloves garlic, smashed
2 cups beef bone broth
1 cup water
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 cup coconut milk

✅Directions

Wash and core the cauliflower, then coarsely chop. Set aside.

Heat a large, deep pot over medium-high heat, then add the coconut oil. When the oil is melted, add onions, carrots, and garlic. Stir with a wooden spoon and cook until they’re soft and golden, about 5 minutes. Add the chopped cauliflower and cook until beginning to brown, about 5 minutes.

Add the broth and water, and then bring to a boil. Reduce heat to simmer and cook, covered, until the vegetables are very tender, about 45 minutes.

Working in batches, carefully transfer the cauliflower and some of the broth to a blender or food processor. Cover the top with a dishtowel to protect yourself from splatters, and purée the cauliflower until smooth, adding more broth as necessary.

Pour the purée back into the soup pot, and then add the salt, pepper, and coconut milk. Stir to combine and cook over medium until heated through. Serve immediately with garnishes, or store covered in the refrigerator.

To reheat, warm the soup gently over medium-low heat until bubbly.

enjoy, and please let me know what you think of this recipe.

Comment below ⬇️

✅5 Rules

Today, I wanted to share a few things I’ve learned from the clients who’ve had the most success in my fitness program.

They’re all different people from different backgrounds, with different professions and different family dynamics.

But they all seem to follow the same 5 Rules:

Slow Progress > Fast Failure: So many of us want to go so fast. Recognizing that progress happens slowly and consistently over time is one of the most important concepts you can embrace.

Enjoy The Process: Sure, having goals and periodically evaluating your progress and reassess is important. But it’s better to stay in the moment. Enjoy today’s workout and the people you’re doing it with. Get the most out of your exercise now … instead of impatiently looking forward to the next thing. A consistent process yields progress without having to obsess about results.

Don’t Compare: So, the woman working out next to you who outweighs you by 40 pounds just 1.5x your deadlift? Of course she did … and so what? You’re here for you, and to derive positive energy from others … not to compare yourself to them. We’re all different. Embrace it.

Embrace Setbacks: There will be bad days. Things will go wrong. You will get into a rut. Remember that these setbacks need to happen in order for you to achieve your next level of success.

Be Grateful: I’ve learned that gratitude is one of the most important emotions we can experience. Be grateful for what you have that you want. Be grateful for what you have that you don’t prefer. And be grateful for what’s to come.

Given that it’s August, there are 5 months left in 2023. I’d like to propose that you focus on one of the above rules each month through the end of the year. If you’re just OK at following these 5 rules consistently, you’ll be ready for a massive breakthrough with your fitness – and your life.

Please let me know if you need help with any of the 5 rules on the comments.

Thank you.

How Many Meals Should I Eat?

There are so many different diets and nutrition plans out there. No wonder people get so confused.

Paleo. Keto. Intermittent Fasting. Low-carb/no-carb.
There are “experts” who’ll tell you the only way to lose weight is to count your calories.

And there are other “experts” who will tell you that calories don’t matter.

Confused yet? You’re not alone.

And one of the most frequent questions I get about nutrition is, “How many meals should I eat?”

There are those who believe that eating smaller meals more frequently throughout the day is more beneficial for losing weight and becoming leaner.

But the latest research shows that this approach actually results in higher blood sugar levels, less fullness after meals, and more hunger between meals.

Being hungry and cranky all the time doesn’t seem like the best strategy when it comes to weight loss.

So it turns out that the best approach, by far, is to simply eat three meals a day.

The good old fashioned “three squares” … breakfast, lunch and dinner.

Eating multiple meals throughout the day is step one in getting your nutrition organized and simplified.

Once we’ve mastered that, we can move on to what’s included in those meals.

Does each meal have protein?

Fruits and/or vegetables?

Master those three, and you’ll be well on your way to losing weight without counting calories, starving yourself, or giving up all your favorite foods.

3 Myths About Fat Loss

Overnight experts and Instagram gurus are more numerous than they’ve ever been. So I wanted to make sure you have accurate information that you can put into action.

So today, I’d like to take a moment to debunk 3 popular fat loss myths that just won’t die.

Myth No. 1: You can spot-reduce fat

For some reason, this myth won’t go away … even though it makes no sense. When people have come to me looking for help, they’ve said things like, “I want to lose the gut,” or, “I want to lose the fat on my arms.” It’s not their fault; they’ve been misinformed.

Think about it this way: If you didn’t have a choice in where the fat accumulated on your body, why would you think you’d have a choice in where it disappears?

The truth is, how do you lose your belly or arm fat? Here’s how: Consistent, intelligent strength training; eating a diet of whole, minimally processed foods rich in protein and vegetables; and a mixture of short, intense bursts of cardio with longer, lower-intensity cardio.

Myth No. 2: You have to eat 6x/day to lose fat

This is another one that grinds my gears. Do people successfully lose fat eating smaller meals more frequently? Of course they do. So do people eating 3 larger meals a day, and people doing intermittent fasting.

Just because some celebrity lost 20 pounds eating 6 meals a day doesn’t mean that’s the right approach for you. In fact, as busy as most mere mortals are with work, school, kids, etc., it may just not be feasible to eat that way.

And that doesn’t mean you can’t lose fat.

For most people, nutrient timing and how many meals per day you eat just isn’t that important. What’s important is that you’re exercising consistently (hopefully, prioritizing resistance training) and consuming the right foods in the right amounts throughout the course of the day.

Keep it simple, and you’ll do better in the long run than following some fad diet you read about in Men’s or Women’s Health. And you’ll be a lot happier, too.

Myth No. 3: Fat loss is easy

We look back and laugh at all those bizarre infomercials about “6-pack abs,” “buns of steel,” and the “You Can Do IIIIIT” guy and all the elaborate machines he was peddling. Yet the fitness world is more wild, wild west than ever … and those 80s infomercials have just been repackaged as deceptive ads in your Facebook feed.

Let me ask you this: If fat loss is easy, why is 42% of the American adult population obese?

I can’t even escape the deception when I get in my car, where I’m bombarded by radio ads guaranteeing 20-40+ pounds of weight loss in 40 days.

If that’s easy, then gaining it back will be even easier.

It’s time to come to grips with the fact that fat loss is hard, and requires hard work, consistency, and discipline. It doesn’t require starving yourself or making exercise a full-time job.

Don’t get sold on the magic bullet or secret sauce because there is none.

Your best bet? Keep it simple, stick to the proven principles that work, be patient and play the long game. You deserve this for yourself … and you deserve to know the truth.

"Stop reacting, start responding 💪

One off-track meal is ok! 🍕🍔

The worst thing you can do is react to that off-track meal and go off track for the rest of the day or even the week 😱

Acknowledge it, accept it and put your energy towards making the next decision a good one 😎

Don't let one mistake turn into 5 more! ❌"