Fitness Health

TUNE-IN nutrition TUESDAY TIPS: Quality Foods For Crystal Clear Frequency by Paluna Santamaria

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Tuning into quality can sometimes feel like trying to find a radio frequency. You go through days of almost clear and then get some weird feed back and adjust a little, before you get some awful results and then boom- you hit the sweet spot. You find a crystal clear balance of macros and quality foods.

 

We could all hit our recommended macros every day by filling them with lettuce, beer, protein bars, cookies or fried chicken. Choosing foods that “technically” fit into your macros but are filled with crap might give you some kinda view of your results, but it won’t be crystal clear or energizing for your body. You’ll still be getting that radio feedback of mix results. While we know that every now and again you need to eat something less than desirable because you’re out and in a pinch, listen to the feedback you’re getting when you do that and adjust by reaching for that quality whole food when you can to find your perfect station. You’ll be singing with joy when your macros meet quality food. 

Tune-In Nutrition // Tuesday Tips: Pureé by Paluna Santamaria

Let me start by breaking the sad news to you: Oreos are not daily requirements to improve your health (maybe for the two seconds of happiness they'll bring but that's for another post). 

However you do NEED to eat a wide variety of vegetables and some fruits for many reasons including vitamins and fibre. Since I love vegetables and hate cooking I end up eating pretty boring items. I add variety by switching up spices and ways of cooking (mostly steaming or roasting). 

Few months ago I went back to being a toothless baby. Yes, I now blend my fruits and vegetables to make pureé. Don't judge it until you try it!

Top image: steamed carrot, broccoli, cauliflower and garlic with herbs as a side for my meats! 

Bottom image: cottage cheese, apples, stevia and cinnamon as a post workout snack! 

Be creative, add pecans or almonds, sprinkle raw cacao powder maybe some shredded cheese to the veggies.

Do you have a combo you think we'll love? Share it in the comments! 

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Do something you hate to look good. by Paluna Santamaria

"EXERCISE IS DAMN BORING"  

"INDUSTRY STANDARD SUGGESTS 30MIN 3 DAYS A WEEK. WHO HAS THAT TIME COMMITMENT?" 

Above are a few statements I read on an article few months ago. The piece showcased few exercises to be done at the park which got me excited right away, sadly I was soon disappointed. 

This article had so much potential. It could've promoted movement as a way to reduce stress, spend more time with your loved ones and generally live a happier life. Instead, the writing and choice of exercises suggested people should only exercise to look better or because the doctor says it's good for you. 

When I read it, I was so upset I went on a Facebook rant which I rarely do. This rant, ended up being a good thing so Im going to share it with you today: 

"There's room for all of us in this fitness world. The ones who exploit the industry by telling you you need to work out to look a certain way, the ones who practice something three times, take two certs, train a few friends and call themselves an expert and the ones who after years of training still view themselves as beginners, the ones who only teach what they've mastered, the ones who have such respect for their students and teachers that wouldn't dare to call themselves an expert or a master of anything. Working out and training are not the same thing. For all of you who get it, who get that moving is not a chore is a gift we've been given. All of you who are full of curiosity and understand that having control of your body goes way beyond pretty clothes and cute bums. Training has no end destination. It's the journey what makes it worth it. It is not a punishment for what you ate or something you do to "fix" your body. You are not broken, it's your mindset that needs work."

As someone who spent the majority of her teen years in a dysfunctional household. I can say that being active kept me sane and happy.  

You are bored because you are not paying attention. Because your mind is so narrow that you can only see what's right in front of you. 

I'm posting now because I'm no longer angry which seems like the best time to express my thoughts.  

I just hope one day you  realize that nothing magical happens when you get the cute bum or the shredded abs. Magic happens when you shift your focus and allow yourself to move. 

 

AGATSU POWER AND GRACE RETREAT by Paluna Santamaria

If you find yourself needing to "get back on track" after each holiday. This is the retreat for you. 

If you are taking care of your health and fitness and need a get away that won't derail your training/nutrition goals, this is also for you. 

Join us for 5 days in paradise and get the tools you need to succeed in fitness and nutrition. Transform more than your body by learning how to apply the information we provide you with to your lifestyle. 

Make this the "train-cation" that will allow you to never have to "get back on track" because you will have the tools to stay lean, strong, flexible and stress free even while not on vacation. 

What you will learn: 

  • Nutrition: No stress approach to nutrition. A mindset, not a diet. Learn how and why having no stress surround your nutrition is the best you can do for your health and performance.
  • Bodyweight Strength Training: No time to hit the gym? No problem. Learn the secrets to developing an incredible body with or without equipment.
  • 6 foundational principles that you must have in order to get strong, stay strong and avoid common injuries.
  • Hand balancing for beginners and intermediate levels.
  • Mobility and flexibility for back pain, tight shoulders & hips. Training should heal and not hurt. Let us show you how to avoid common training mistakes in yoga, gymnastics and weightlifting that can lead to injuries and plateaus.
  • Mediation & recovery: In our busy world relaxing is quickly becoming a lost art. Learn meditation and breathing techniques that will support stress management and help you recover fasters and move effectively from your work and training.

YOUR TRAINING VACATION INCLUDES:

  • Guided tour to Havana & it’s rich culture
  • Daily classes led by Paluna Santamaria and Sara-Clare Lajeunesse from Agatsu
  • Organic gardening; visit and learn about sustainability, the organic movement and agriculture in farming for yourself.
  • Kite surfing (weather permitting) 3 classes/2hrs each over 3 days (after that you get 2hrs included with the kites for free time and practice).
  • Optional 1 Hour rejuvenation facial extra $30
  • Review of your fitness and nutrition goals/concerns as well as assessment of one full week of your current nutritional habits to provide you with a starting point. **Provided by Tune-In Nutrition Team: Paluna Santamaria and Lovedeep Dhunna**
  • 6 week bodyweight training program. NO GYM REQUIRED. 

WHAT ABOUT YOUR STAY?

You will be staying in Harmony Villa (Villa Armonia in Spanish) in Playa del Este where you will have access to:

  • Three freshly prepared organic meals from the local gardens in Havana **100% vegetarian option available**
  • Unlimited coffee, tea, smoothies
  • 2 Swimming pools
  • Grocery store
  • Juice & coffee bar open 24/7
  • Main house contains:
  • Meditation room
  • Small library
  • Main lounge
  •  Main dining hall
  • Kitchen
  • Guest villas include:
  • 2-3 bedrooms
  • Each bedroom has its own private en suite bathroom
  • Full kitchen
  • Dinning room/living room
  • Green space
  • Outdoor lounging terrace
  • Steps away from the beach
  • Laundry available at an extra cost
  • Electric supply 110 volts

WHEN? February 13th-17th 2017 Playa del Este Cuba

ARE YOU READY TO JOIN US ??!!!! RESERVE YOUR SPOT WITH $750 HERE

You are alive, there's no reason to be bored. by Paluna Santamaria

I learned that courage was not the absence of fear but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear” -Nelson Mandela

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I've done things in life that most people would consider brave. The truth is. The majority of those times I have been terrified.

Friends ask me how. How did you manage to get through with that?

I just did, because that's the thing with fear, you either embrace it or you sit there paralysed.

I felt like running away , hiding, pretending I was sick. I thought of all the possible excuses but not following through always seemed worse.

Throughout the difficult times, I promised myself that I would never let life kill the sparkle in my eyes. I promised myself that I would remain playful and I would try to smile every day.

Some days all I had to get me through was my athletic practice. No matter how hard life got, if I could spend a moment moving my body I knew I would be able to keep those promises.

My body kept me safe. Movement kept me sane. I could be sad, angry, frustrated or happy.

Movement helped me breathe a little deeper.

Without my yoga practice, my athletic practice, music and journaling I'd probably be heavily medicated. Thankfully, I've never felt the need to experiment with drugs of any kind.

In my job, I have daily encounters with individuals who have also found emotional and physical healing in movement.

Every day I witness and experience the power of a still mind and an active body.

I invite you to stop exercising and start training, get strong, get moving. Do it with passion, do it smart. Follow a program, or don't. Be clear on what you want. Ask for it and go for it.

Stop doing it for looks, for fame, for recognition. Take a second away from social media. Don't compare yourself to others. Do your thing and do it with love for yourself, because the better human being you become, the better the world becomes.

To that article I read the other day which inspired me to write this; you are right, exercising is damn boring so stop and go find purpose. Don't show me another picture of a cute girl doing moves she doesn't want to do but she does them anyways because #butts and #thighs.

Training is the perfect analogy to life. There's grey days and sunny days. No matter what goes on, you still have to open your eyes at some point and look at the challenges right in the face, look at the happiness right in the face, embrace all of it, learn from it, experience it.

Please look around. The world is full. Look a little further, dig a little deeper. It will be scary sometimes but I promise you, It will not be boring if you allow yourself to move like no one is watching.

Open your eyes, you are alive, there is no reason to be bored.

 

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POWER AND GRACE: Lita Mae Button by Paluna Santamaria

This week Im excited to share this beautiful story written by the one and only Melissa Doldron. Enjoy and don't forget to check back next week for more badass women features. 

A PASSION FOR THE RING by Melissa Doldron

Professional Boxer and Personal Trainer, Lita Mae Button is a strong example of power and grace. In her words: "BOXING IS A WAY FORWARD IN MY LIFE" 

PHOTO BY GUDHAR PHOTOGRAPHY

PHOTO BY GUDHAR PHOTOGRAPHY

A sole support mother to 12 year old Kiya who bravely copes with haemophilia, boxing helped to relieve anxiety and channel her energy constructively so she could be the best role model possible for her son. Out of that came an absolute love and passion for the sport that she never imagined. Fast forward 10 years and 45 amateur fights, including provincial championships, Lita is now breaking into the world of professional boxing.

PHOTO BY LISA MACINTOSH

PHOTO BY LISA MACINTOSH

By training and competing in boxing, Lita has learned that reaching and pushing to be the absolute best transfers over to so many other areas of life.

PHOTO BY LISA MACINTOSH

PHOTO BY LISA MACINTOSH

Boxing is one of the hardest sports to compete in as a woman. Overcoming stereotypes, challenges in getting fights, equality of pay…the list goes on. Lita uses her experiences to motivate and empower women to be their best selves, and live a strong and healthy life.

IT IS NOT ABOUT HOW PRETTY YOU ARE, HOW MUCH MONEY YOU HAVE OR WHO DO YOU KNOW. IT IS ABOUT PUTTING IN THE WORK AND SHUTTING THE WORLD'S MOUTH WITH POWER AND GRACE.  -Paluna-

THIS IS MELISSA, ISN'T SHE GORGEOUS?? FOLLOW HER:      INSTAGRAM        TWITTER      

THIS IS MELISSA, ISN'T SHE GORGEOUS?? FOLLOW HER: 

INSTAGRAM  

TWITTER