Social Media Love…

Remember that time I took a break from social media? I had big plans for this new launch of content, finding my voice, being more productive, and actually being social with friends. Well I learned a few things…

1- I’m really blessed to have many of my followers because of an awesome brand and channel like @trxtraining @optimumnutrition @lululemonsf (just to name a few). They spend a lot of time and energy producing the content and I’m fortunate enough to be a voice for them.

2- I like to share a lot of things but I am passionate about being a parent, a spouse, a friend, and a coach. I’m not the best at any one of these things, but you know what? I know how to be pretty good at them and I can only hope that my posts land with some of you some of the time 😁 I’m human and chances are I am dealing with some of the same things you might be dealing with so why don’t we work on getting better together?

3- If you’re like me, that new “phone usage” indicator drove me nuts!!! I want to use my phone to be productive not pass the time. I might as well be smoking! In one month I read 3 books, ran a bunch of miles, slept a whole bunch, made a few dinners, worked a heap of hours, and felt awesome! My point is, it was really nice to open a book, read for fun or education instead of pick up my phone and either spend 30 minutes trying to find the perfect photo and inspirational quote, or just scroll until I realized it had been 35 minutes and I should have been in bed 🤦🏽‍♂️

4- Last but not least I realized I have some close friends that I’m really interested in their life and what’s happening in their world. I want to hear their wins and losses not just what they choose to share on a post. The same goes for my family. When I am present we can have more fun. We can create memories that we will remember forever vs moments we have to force to fit within a few characters.

I’m not bashing social media because it’s an amazing platform that has given me and millions of people a platform to share, connect, learn, and laugh. I’m just giving the real influencers a high five because holy cow it’s a lot more than just posting a photo, a video, and a quote. It’s consistency, it’s persistence, it’s fine tuning your craft and keeping up with the trends to stay relevant and interesting. Most importantly it’s work!

So now that the break is over here’s the big news… I got nothing exciting to share! 😂 I’m going to keep it simple. Actually I’m going to work on doing simple better. I’m going to continue to grind and excel in my career and keep my side hustle moving. I’m going to have all the fun with my family and friends and post a few things here and there.

If you want to turn on notifications for my posts that’d be super awesome. Any-who I’d love for you to check in from time to time and if not, that’s ok too!

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What’s Stopping You???

Have I told you how much I love food?!?! Well I do. Not in the I want to be a gourmet chef one day, but the I love the taste of delicious food. Fun fact, it’s not always delicious… It just shouldn’t be bad. I guess you can say I’m one of the lucky ones that doesn’t have an allergy or response to nuts, gluten, shellfish, or any of those things so the window of opportunity is WIDE open. I can’t tell you how many times I have changed up my “diet” to try the latest and greatest to use in sport, professional, personal, or just research. (My poor mother in law is always wrecked on what to make because we aren’t sure what Miguel is or not eating right now… Love you mom!)  Some have been more successful than others and the over all benefit was learning something new about how my body responded to a new series of meals.
Yes I am a fitness professional. I coach people into becoming stronger humans (there’s more to it, but ultimately that’s it). I’m not a professional nutritionist, I have the same sources of information you do, and I bet i struggle with a lot of the same things you too… Not enough time to prepare, not getting enough sleep, finding time to workout, getting motivated to eat the food, wanting to say F-it and just eat the pint of ice cream, cookies, brownies, chips, etc..
I’m human. I’m a parent. I’m a spouse. I’m an employee. I’m side hustling. I’m busy. I’m sure you can check a lot of these same boxes. What makes my progress different from YOUR progress. What’s the difference between my consistency and yours? I’ve heard from a couple of you that “It’s your job to look the way you do”. Fair point, but does that make it any easier? Oh Hell Naw!
I’m going to side track for a second and ask you something. When you are thinking about making a change or setting goals, are you making this BIG goals that end up stressing you our or worse de-motivating you because they are so difficult you give up. Or do you set small and manageable, but slightly challenging goals that you can chip away and get excited about some of your small victories? Heres the thing. I don’t disagree with either one because i’ve done both. Those big scary unmanageable goals that i’ve given up on time and time again stayed in the back of my head. While I may have said I can’t, it’s too tough, I don’t have time, Not right now. I kept coming back to them and learned there has to be a different way. I’ve learned that I, ME, MIGUEL… Has to keep that shit super simple. I have to get excited about it. I have to write about it, talk about it, share it with everyone…. So you can call me on my crap when i’m not following through. You know what, That’s scary! I’m scared to tell you what I struggle with, what I want to change, and all the work I have to do to get there. But now you know, that I know, that YOU are scared or nervous or anxious too… ITS OK! Nail your goal then set another one. Fail at your goal, learn from it, dust yourself off, and try that shit again until you fail BETTER or even get it!
Now (here’s me climbing out of the rabbit hole…) this post was meant to talk about food… I have never been good at following directions when people say YOU NEED TO (My response is usually, You need to kiss my a$$)…. I will get excited about the question, would you try… When you tell me I need to do something I get defensive. When you ask my opinion I want to be involved. So My last 2 “meal trends” have both been positioned as “why not” opportunities. Both came with zero stress and complete gain. My last post about the Keto/(low carb highish fat) diet was awesome and challenging and I’ll write more about that another time. The Plant Based approach seemed TERRIFYING  on paper, but when asked why not give it a try it lightened the load, and ironically turns out to be super fun!
It’s been super fun eating “mostly plant based” because my body has responded really well to it. I have a couple cons about it, but honestly they don’t out weight the pros so I am continuing to keep the ball rolling.
Now that I go back and read this post I’m realizing that it has little to do with what foods are best. Fun fact… I don’t know! I can only really tell you what works for me. Another fun fact… my body is different from your’s and has limitations, restrictions, and responses that your’s does not.
What I’m absolutely sure about though is that you have to try. Really Really try. You might gain weight, you might lose weight, You might have funky responses, you might sleep better, you might recover better, you might, you might, you might…. But you WON’T if you don’t take it easy on yourself and give it a try.
I want you to know that you can… If you have questions, let’s find the answers. If you want to talk about it, I’m all ears. If you scared, excited, embarrassed, anxious, stressed, stoked, or insert any other emotion that’s ok and awesome. We’ve all been there. Let’s collect some small wins together and fill our bucket of accomplished goals!

TRX Thursdays! 8/9/18

Hey gang! I’m going to try and start posting 2 videos per week. Thursdays will feature a TRX exercise or series of movements for you to try on your own or with your clients…

Check out the clip below. This series can be as tough as you make it. I suggest starting off with 20 seconds of work and 20 seconds of rest for new folks. If you want to start adjusting the time start by taking 5 seconds off the rest, then add 5 seconds to the work. (20/15, 25/15, 25/10, 30/10 or 15 or 20).

Here’s my #thursday @trxtraining #challenge 💪🏽 Set a timer for 20 seconds of work and 20 seconds rest at 8 rounds. Start from a plank and perform #TRX reverse crunches. Rest for ten seconds OR lower yourself down to a forearm plank and transition to a side plank. Hold the plank or perform a pike with rotation. Rest after 20s or transition back to your stomach for another round of reverse crunches on your elbows or hands. If you need the break, Take The Break!! 💪🏽 #stayfitsquad #grind #TRXThursday #StayFitSon

How Might I Change My Diet…

How’s it going! Thank you for coming to my page!

Over the last few weeks I recently changed my diet and have seen some pretty awesome changes. By no means was I overweight but I had a few pounds that I didn’t need to carry around. I was asked by a client of the TRX Training Center if I would try a “Keto diet”. Instantly I thought, no way! No carbs, high fat… I can’t live like that. Then I took a step back to do some reading. I learned a bit about what it is and what it does…. Well, I guess you can say I can see what all the talk is about. I’ve since been asked by several friends and clients about what I did and what they should do. I figured, instead of emailing people over and over again, I should take advantage of my site and put it out there! Welp, this is my first post so I hope you enjoy! You feedback will only help me get better 🙂

Let me start my saying everything I’m going to say is what I have done and what works for me…. I am not endorsed by any of the products i’m going to talk about. I am just a fan and have been enjoying the results. On June 25th I started a “diet” which consisted of eating VERY low carbs, moderate protein, and HIGH fat. My initial response was there is NO way… my body loves carbs and I can’t live without them! Then they started to talk about Ketosis, fasting, energy, and I said, eh I’ll give it a try. So here’s some information I learned about Ketosis:

“In short, ketosis is the process where the body burns ketone bodies for energy. With a regular type, the body’s primary source of energy is glucose, which comes from eating carbohydrates like bread, sugars, grains, fruit, or beans and legumes.

The carbohydrates from these foods are either used as glucose by the body immediately or stored as glycogen to be used later. However, if the body has a low supply of glucose, it must turn to something else for fuel. In the case of ketosis, that’s fat.

Now, I did not use Perfect Keto to start my journey, but I have had their products and I do think they taste delicious! “ (Thanks Perfect Keto)

I used Pruvit KETO//OS® MAX Maui Punch | Prüvit Products Watch this video, it’s pretty cheesy, and I am not a KETO evangelist, but this is a great simple explanation of what the goal is. I started taking Pruvit products for the first 8 days of my diet. Now, I was also traveling for a trade show so I had NO opportunity to prepare my food.

On the first day (Still in San Francisco) I had my keto/OS in the am then tried to wait until noon to eat, but I caved by 10 :-). I had a pretty low carb lunch and dinner.

The next day I had another pack and by noon I wasn’t starving, but I was ready to eat. I was still a little skeptical on the HIGH fat but I added more than normal.

Wednesday was the travel day for the trade show so keto/os in the am, flight, travel and I don’t think I ate until 2pm and it was just a protein shake with some almonds… Later that night I had a high fat dinner (lamb, beef, steak, Ahi Tuna, avocado, and olive oils). I was shocked at how much I ate, but even more shocked when I woke up in the morning.

A friend asked me to go for a run (Thank You Amanda!!!). After 30 minutes we split up, and I kept running…. That never happens. I run to get the run over with not keep going lol. Next, I get back to the hotel and have enough energy to knock out another 40 minutes of training in the hotel gym. Guys, a run is usually enough for me but to now have trained for 2 hours I was blown away. The final shock was I didn’t eat for 3 hours after that…  Yea I was in blown away, but also sold on the fact that my body was starting to use fat as fuel.

I’m not going to go into what I ate but I promise I was keeping the carbs mostly from veggies. Fats from foods, and the toughest part was keeping the protein low… Then I learned about upping the EVOO, butter, and other things like nuts.

Now, I am not a professional nutritionist, but If I have spent a lot of time over the years understanding what works for my body and what doesn’t.

I read a great book from ancient nutrition and this was a very simple introduction to eating a low carb diet, mixed with some intermittent fasting. Take a look at this link – Keto360 blue print https://www.nutritionsmart.com/keto360/

Read the article and at the bottom you will have several pdfs to download. Read the 360 blueprint. I’m not saying you have to buy their products, but if you’re looking for something simple it’s laid out for you in a step by step layout. Check out the whole 360 Blueprint HERE I want to give love to the ancient nutrition crew because they gave me lots of info at the trade show I was attending…

Now, If your asking for my advice and if it were me… I would follow the 360 blueprint meal plan/guide for 30 days… Over the first 7-10 days I would start my day with a Pruvit drink. Then eat breakfast a few hours later (or whenever you need to). After the 7-10 days switch to a “keto coffee”.  Remember, that is what I would do.  I suggest reading up on each one of the brands, your options, and thinking about your goals.  Is it a number, is it a feeling, whatever your goal is with nutrition make sure the ultimate goal is to make you happy not stressed 🙂

Just remember the important thing is consistency… Plan your day, your meals, your workouts….

If you have questions about these I will answer them the best I can 🙂 Last but not least I want to share MY before and after…  I did not really change my training. In fact, I’m pretty sure I was training a bit less because of time constraints…

That’s all for now… Stay Fit Son!

Welcome

Thanks for stopping by. My name is Miguel and I’m here to share some tips on Fitness, Fatherhood, and Fun!

I live in San Francisco, California with my beautiful wife Audrey and two children Valerie and Memphis.

I work for a pretty awesome company called TRX. I’m a part of the Training and Development team where I help create content for TRX and several other fitness brands in the industry. I’m also a Senior Course instructor who has traveled the world sharing TRX education and content to coaches, trainers, and fitness enthusiasts. Lastly, I teach kick ass classes at the TRX Training Center in San Francisco.

Join my friends and I on our journey to be better!