fitness

TUNE-IN TUESDAY TIPS // NO AWARENESS=NO CHANGE by Paluna Santamaria

Last week I promised I'd let you in in my podcast obsession by sharing one of the many I listen in a week (or a day).  I will continue to do so but today I'm letting you in my meditation practice instead.

I've been practicing different types of meditation since I was six years old, with some on and off strikes through my teens because no teenager wants to listen to her dad telling her to meditate daily because it's good for her (yeah that was my dad). 

Last year, meditating became a little more challenging. Old anxiety issues I hadn't experienced in a few years came back. Luckily, I know meditating makes this issues manageable so in search of something to keep me accountable I did some research and discovered my favourite meditation app: "CALM" check "Mindfulness and Mindfulness Apps" for the full review

Lately I've been procrastinating more than I want to, so today I decided to replace my morning meditation with one of the many mindfulness programs offered by Calm called "7 days of focus"

Day 1 is dedicated to AWARENESS

  Here are some excerpts from today's practice: 

**Disclaimer: content from the app has been edited for the purposes of this blog**

1. Attention is a limited resource. Distractions are everywhere. 

2. Noticing when our attention has drifted away is the first step to bringing it back.

3. Don't worry when your mind wanders. This is what minds do. Just to notice when it does and use it as an opportunity to bring it back just as you do with your breath. 

4. The practice is about noticing our habits and patterns.

5. Keep returning to your breath over and over. There is no right or wrong, it's the practice what matters. 

6. The first step to CHANGE is to be AWARE. 

That is all friends. Check back next week and don't forget to stay CALM ;) 

Tune- In Tuesday Tips // Nutrition on the road by Paluna Santamaria

Busy busy busy- Just because you have to travel for work, doesn’t mean that you should be throwing your nutrition out the window. Buckle in with these quick tips on how to Tune-In and travel….

Do your research- Local restaurants, grocery stories, hotel menus. Find where and how to find food ahead of time. 

Get a Fridge- Did you know that most hotel rooms offer a fridge in your room IF you ask for one? It might only be a mini fridge, but that will be enough to help store some fresh veggies and fruit and help you to stay on track with meal prep. If you’re super keen you can even pack some tupperware. This will help you pack your food for the day, just like at home. If you worry about the tupperware taking up space in your bag, you can always pack your clothes, socks etc INSIDE them.  

Protein- This macronutrient is one is the hardest to keep up while travelling. Pack your protein to go: beef jerky, tuna cans, protein powder, greek yogurt. If you’re once again worried about space pack ziplock bags, or disposable containers you can throw as you consume (ideally biodegradable).

You can even measure out your protein in advance in separate baggies and skip the guess work. The best part of travelling with your protein powder is that you already know how much protein it has and you’re already used to incorporating it in your day!

Tracking- If you track your macros, don't stop tracking now, or at least track your protein. Carbs and fats will be easily available. This way you'll have a rough idea how balance your intake is. 

Photos- As with ANY time you’re eating out or on the go, take photos of your food! You'll want to try and find out where you're going to eat in advance and plan what you're going to order and how you'll modify it. And then when the plate hits the table- Snap before you bite! At the end of the day you can guesstimate portions. While this isn't an exact science, it is the best solution (short of carrying a pocket scale) when eating out! 

Don't show up hungry- if you can, eat a whole balanced meal before heading to the airport, if you are in a short flight chances are you won't need to eat plane food. If your flight is long have some snacks with you or enjoy what the place offers without the unnecessary extras: peanuts, pretzels, etc

Same goes for meetings or conferences. You never know what will be offered as snacks so try to show up full so when the treats show up you can either avoid them or enjoy them without devouring a tray of chips because you were too hungry. 

Don't panic- Chances are if you are travelling for work you already have enough things to worry about. Do your best. Choose whole foods as often as possible, drink water, and practice moderation. Nothing terrible is going to happen if you have a slice of pizza. Get some nutritious items in you as soon as you can. Remember the higher quality your food is the more efficiently your body and brain functions. You don't want to be the one falling asleep in a meeting because you ate half a pizza right? And if that ends up happening, you have the rest of the day to make better choices :) 

What other tips do you have when you travel? Add them in the comments below!

If you stay calm and plan ahead- you'll Tune- In and travel with success!

Using Community for Success: A note from Tune-In Member Patricia Allison by Paluna Santamaria

Hi Tune-In Team! A little note about my experience on Tune-In and sharing a little love…

 

I’m currently on my second 12 week cycle of Tune-In. The last round I did was when I needed to cut weight for a weight class during my weight lifting competitions in the Fall and now this round one I’m maximizing my energy and efficiency as prep for the upcoming show I’m dancing in.

 

Oh boy, do I ever love these people and this community! While the journey hasn’t always been easy, it’s been worth it. I’ve seen some great success and felt amazing. But, I wouldn’t be able to do it without this kick ass community of support. Big thanks to the brilliant Paluna and LoveDeep who are informative and clear and always available to answer questions.  I went into this thinking that I knew everything I needed to about my body and eating, but have learnt so so much and I’m excited to learn more.

 

But you know what else makes Tune-In super great? Every single one of you! The Facebook and community support is amazing. It would be impossible without all of you. It helps that I work with and work out next to folks that are on a similar path to me. I always say “surround yourself with greatness and good things will happen” and I really do here! It makes the world of difference to me to be able to look over and ask advice or share my experience with a buddy who knows what I’m going through. In my darkest moments when I’m on a low-fat week or craving for some carbs, I love that I’m able to reach out and hear other personal stories and get first hand advice. I hope you all know that if you need recipe ideas or just an ear to listen- I’ll be there for you too.

 

Anyone that knows me, knows that I’m a community junkie- I believe it takes a whole village of support to make goals come true and that’s why I love Tune-In Nutrition. 

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. 

 

TUNE-IN NUTRITION // TUESDAY TIPS: WHEN STRESS PILES UP by Paluna Santamaria

It goes like this: life happens, stress appears. The more stressed we become the more we stop taking care of ourselves so we become more stressed. 

I have an idea. Let's not do that anymore.

Here are three simple things to do ideally everyday but specially when stress piles up:

 

1. Eat well: this is how we function and rebuild from our day. Prep your food in advance with things that satisfy you. You need balanced meals often and consistently to compete against the stress your body is experiencing from training, life or both. 

 

2. Find down time: relax, breathe, walk, meditate. Apps like Calm (my fave) or Headspace (very popular but I can't stand the guy's voice, sorry dude) are a great altrenative, you can choose anything from 2-30min meditations. Nothing super hippie (nothing wrong if you are into it)  simple mindfullness. ALWAYS make time for this, it will go a long way to support recovery and rebalance stress

 

3. Move: Try not to take up an all or nothing approach with training. Make it a goal to do something that makes you sweat and brings your heart rate up each day. Sometimes a brisk walk listening to your favourite music is all you need. 

 

Now let's be honest. You will forget this list exists because well, life happens and stress happens so how about you print it out or write this down somewhere visible, perhaps in the kitchen or by the bathroom mirror? Just an idea.

Have a chill Tuesday and check back next week :) 

 

Follow through Friday by Paluna Santamaria

IT'S NOT THE DAY OF THE WEEK, IT'S YOUR ATTITUDE WHAT MAKES A DIFFERENCE. 


The Tune-In Nutrition team strongly believes that attitude is everything. We work with each client individually to ensure they get to a point in their journey were they no longer need our services. 

The toughest part of any program is letting go of old patterns and building new habits. To achieve long lasting results and get out of the diet mentality we must change our attitude; one step at a time. Easy to say right? We know, just keep reading. 

What if instead of dreading Monday you decided to be excited for the week ahead? What if you chose one thing to look forward to? 

What if instead of the TGIF Im going to forget about my goals, eat everything in sight just because it's there mentality you chose to take a deep breath and ask yourself: do I really want that beer? Do I need an entire pizza? Somedays the honest answer will be yes, those days go for it, enjoy it and move on! However, often times we make less optimal choices to make-up for areas in our lives we are unhappy with. 

So let's start simple, with the things we can control.

Enter FOLLOW THROUGH FRIDAY. We won't call it a challenge. We will call it a choice. You choose to follow through because you know this will benefit you. 

This is how it works: 

On Friday, pick one thing that will help you improve your physical, mental or emotional health. Write it on a piece of paper and place it somewhere visible.

Take a picture of your words or an image that represents your choice, post it on Instagram

Tag @tunein.nutrition using the hashtags #FTF #FollowThroughFriday 

The following Friday let us know how it went by posting a new item to add or by repeating the same one. 

Remember to start small. Don't stress if you mess up or forget one day, just start again as soon as possible. We are building a habit. Something that will become part of your routine. 

Here are some examples: 

  • I will drink one full glass of water upon wakening. 
  • I will wake up 10min before my usual time to have alone quiet time to do whatever I want. 
  • I will take 5 calming breaths every morning before getting out of bed or every night before I sleep. 
  • I will take a non-rushed walk in my neighbourhood. 


Not a fan of social media? No problem. Follow the same steps minus the Instagram part. The point is to make it work. 

TuneIn Nutrition // Tuesday Tip: Photos for Macros by Paluna Santamaria

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Eating out when you're trying to track your macros can be super stressful. One quick and easy tip to help keep you on track and get all those yummy macros logged is to take a photo of your plate before you eat it. This way, when you get home, you can reference the photo and guesstimate how much you consumed! We're trying to be super accurate with our logging, but we're also trying to live our lives to the fullest and in the moment. Do the best you can!

Choose simple items if you can and ask the cook a few questions, for example:

How many eggs do use for the omelette? Could you hold off the oil? 

Out and about and taking photos of your food? Let us see! Show us your food photos and your guesstimated macros. 

POWER AND GRACE: Misty Copeland by Paluna Santamaria

. ..AS AN ADULT, I WAS TOLD I DIDN'T HAVE THE RIGHT SKIN COLOUR, I WAS TOO MUSCULAR, I WAS TOO CURVY, MY BREASTS WERE TOO BIG, I WAS TOO SHORT...

...AS AN ADULT, I WAS TOLD I DIDN'T HAVE THE RIGHT SKIN COLOUR, I WAS TOO MUSCULAR, I WAS TOO CURVY, MY BREASTS WERE TOO BIG, I WAS TOO SHORT...

RELEVANT FACT ABOUT MISTY: 

Third african american female soloist and first in two decades, at the American Ballet Theatre.

WHY IS THIS AWESOME: 

Throughout its history, ballet has been known as an exclusive art form. High class predominantly white populations are accepted, and while other races are not openly rejected, they are also not encouraged to participate. 

The principal roles are offered to those who fit the standards established in the 15th century: white, small frame, long limbs, narrow hips, flat chests and head proportionate to the rest of the body (yes, this is a thing) amongst others. 

It is well known in the community that even though times have changed; there are some who believe black dancers are not suited for ballet simply because they don't have the "right body." 

Same goes for latin or asian descendant participants. 

Even though Misty didn't fit these physical requirements, her skills, talent and dedication ended up taking her where she is now today. 

This is the first post of the POWER AND GRACE series. A space where every week I will  honour my real life women superheroes. 

I strongly suggest you look them up. Watch Misty perform, listen to her interviews and read her books. I promise you will be forever inspired. 

 

I FOUND CONFIDENCE WHEN I ACCEPTED ME FOR ME...

I ACCEPTED I AM BEAUTIFUL...

IT'S IMPORTANT TO NOT LET OTHER PEOPLE'S WORDS DEFINE ME...

IT'S IMPORTANT TO NOT LET OTHER PEOPLE'S WORDS DEFINE ME...

MY FAVOURITE ARTISTS HAVE TAKEN WHAT THEY HAVE AND THEY'VE MADE IT INTO THIS INCREDIBLE THING. IT MAKES THEM A DANCER OVERALL AND IS NOT ABOUT THEIR BODY PARTS BECAUSE THAT'S SO EASY COME BY.     YOU CAN FIND A PRETTY BODY ANYWHERE AND PUT IT IN A POSITION...

MY FAVOURITE ARTISTS HAVE TAKEN WHAT THEY HAVE AND THEY'VE MADE IT INTO THIS INCREDIBLE THING. IT MAKES THEM A DANCER OVERALL AND IS NOT ABOUT THEIR BODY PARTS BECAUSE THAT'S SO EASY COME BY. YOU CAN FIND A PRETTY BODY ANYWHERE AND PUT IT IN A POSITION...

WHY I LOVE HER:

  • She represents achieving what it seems impossible. 

  • She represents living with a purpose.

  • She represents a step towards equality.

  • She represents opportunities based on ability, hard work and talent, rather than solely on looks or connections.

 

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. 

Don't forget to come back next week to check on another badass athlete.