Archive for the ‘Fitlife’ Category

Here’s a plyometric exercise you can do from a sidewalk!!! Stop giving yourself excuses about not having the proper equipment just look at your surroundings and get creative. Begin by standing in front of the sidewalk with both feet on the ground. Rapidly alternate tapping the top of the sidewalk with each foot, springing off the ground with each step. Move your arms in the running motion as your feet tap and to add complexity travel from one side to the other. Do 20-40 taps, take a break and then do 50-60 taps, take a break and finish with 70-100 taps.

Aquí un ejercicio pliométrico que se puede hacer desde una banqueta. Deja las excusas a un lado por no tener el equipo adecuado porque con tan sólo ver a tu alrededor lo tendras y se creativo. Comienza con los pies delante de la banqueta y con los dos pies en el suelo. Alterna rápidamente tocando la parte superior de la banqueta con cada pie, saltando sobre el suelo con cada paso. Mueve los brazos en el movimiento y para añadir dificultad viaja de un lado a otro. ¿Has 20-40 toques, toma un descanso y luego has 50-60 toques, toma otro descanso y termina con 70-100 toques a la banqueta.

How many times do we under estimate our own body weight??! There’s an infinite amount of exercises you can do without weights and still get results. Try these #tricepdips for your #triceps from the comfort of your front yard, a park or sidewalk. There’s a lot of variations for these, but the knees-bent dip is the most basic version of this exercise for all my starters. I recommend you do 30, 20 and 10 reps in combination with other outdoor exercises that I’ll be showing all of you throughout my #avivirlafit #videos!

¿Cuántas veces subestimamos nuestro propio peso corporal??! Hay una cantidad infinita de ejercicios que pueden hacer sin pesas y aún así obtener resultados. Prueba estas “tricepdips” para sus triceps desde la comodidad de tu patio en casa, un parque o en la banqueta. Hay una gran cantidad de variaciones de estos, pero la de las rodillas dobladas es la versión más básica de este ejercicio para todos mis principiantes. Te recomiendo que hagas 30, 20 y 10 repeticiones en combinación con otros ejercicios al aire libre que les voy a estar mostrando a todos ustedes a lo largo de mis videos de AVivirLAFit!

Throughout its history, Copa America has served up high doses of drama, with each competition fueling the mythology of the world’s oldest international soccer championship – be it final matches featuring four periods of extra-time or a hat-trick of penalty-kick misses.

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This year’s special-edition contest promises to uphold the theatrical tradition, with the tournament (kicking off this June in the United States) augmenting its standard 12-team line up to 16. Comprising North and South American Football federations, plus a host of invited teams, the cup’s player roster includes Neymar Jr., Giovanni Dos Santos, Alexis Sanchez, Edison Cavani, Clint Dempsey and more.

“We’re excited to create the official ball of the Copa America Centenario and to be able to bring Nike innovation to what promises to be an incredible spectacle,” said Andrea Perez, General Manager of Nike Soccer North America.

At the center the entire spectacle sits the tournament’s official match ball: the Nike Ordem Ciento. Exclusively created to honor the competition’s legacy, the ball blends leading technologies with a bold, graphic aesthetic.

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The Nike Ordem Ciento will be available on March 1 on Nike.com. Copa America Centenario play kicks off on June 3 at Levi’s Stadium in Santa Clara, California.

Do 30, 20, 10 wide-grip pushups in the morning and before going to bed or at both times and you’ll thank me later. The target area for these is your #chest. Start from a normal pushup position, but spread your hands wider than shoulder length. This will force your chest to pick up the brunt of the work from your triceps and shoulders. Don’t compromise form.

Haz 30, 20 y 10 flexiones de lagartijas de agarre ancho en la mañana y antes de irse a la cama o en ambos momentos y me lo agradecerás más tarde. El área que se trabaja en este ejercicio es el pecho. Empieza desde una posición normal de plancha, que se extiendan las manos más anchas que los hombros. Esto obligará a tu pecho recoger la mayor parte del trabajo en los tríceps y hombros. No comprometas tu forma.

MOUNTAIN CLIMBERS on a MONDAY! These are so good for you! Try them today and set up your own routine.

Ejercicio montañista o “alpinista” en este lunes. Estos son buenisimos para ti! Has estos hoy con tu propia rutina!

When I found out about Green Blender it was the perfect timing because my fiancé and I were in the middle of packing boxes, cleaning our old house and moving into our brand new home and our time was dedicated to putting stuff away and loading it into a big truck for the BIG move. The time we spent in the kitchen during those two weeks was shortened due to the fact that we were moving and that was very unusual for a #fitcouple because that’s our favorite place at home. (wink)

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But, when I found out about Green Blender and how they deliver superfood smoothie recipes and ingredients to your doorstep I thought it was the smartest idea. They really got us through the week when we wouldn’t have time to make breakfast and these energizing and full of vitamins smoothies made the cut.

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Green Blender is a food delivery service that will deliver organic food (vegetables, fruits, liquids and superfoods) to your home every week. One shipment will last you 5 days, containing 5 different smoothie recipes.

One smoothie makes 2 smoothies so you can share with your spouse, roommate or stash it away for lunch or dinner! Believe me that second serving a day will NOT go to waste.

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Green Blender aims to solve one problem people face on a daily basis: eating healthy is good for you, but eating healthy is also difficult with the busy lives we have.

My fiancé and I have at least one smoothie/juice per day (for the past year we have been about that lifestyle) so trying Green Blender was natural. It was great to learn about all the different pairings that can be made with all the goodies that we’re sent. In your box, you’ll get original smoothie recipes and pre-portioned ingredients.

For instance I never thought about putting tofu in my smoothies and there was one smoothie in particular that used that as an ingredient and guess what? That was my favorite one of the week! You can find that recipe on their website because they share all of their amazing recipes there.

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The smoothies in my box included:

  1. Pecan Oatmeal Cookie
  2. Orange Beet Protein
  3. Poblano Pepper Pick-Me-Up
  4. Sweet Almond Pie
  5. Cranberry Kumquat Tart

In addition to all the perfectly portioned ngredients Green Blender will also send you colorful straws for each smoothie, information about their company and a sheet w/ the recipes that shows a legend with the benefits of each ingredient.

For any of you who are travelers or always on the road this would also be the perfect box to order because you’d be receiving it in the mail before starting your busy week and knowing that you’d be eating the healthiest food possible because Green Blender focuses on sourcing the highest quality of ingredients, and they work with organic farms, urban and local farms, green markets, and vendors who value sustainable practices whenever possible.

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Thank you Green Blender for getting us through some rough times and keeping our nutritious lifestyle on point. We could not have done our move without your delicious and premium drinks and cheers to these smoothies that satisfy!

If you want to give Green Blender a try, you can use the code GUSTAVO and get 20% off your first box.

Disclosure: I received a box from Green Blender in exchange for this review.  All opinions are my own. 

Our body needs variation and confusion in order to create results. Staying stagnant or doing the same exercise produces 0 results. Incorporate these Push-ups and Spiderman leg-to-elbow in your next routine. The obliques like the attention. Drawing your knee to your elbow works your oblique muscles and your entire core like crazy. Visible results in a fraction of the time (15 min per day / 3 days a week).

Tu cuerpo necesita la variación y la confusión con el fin de crear resultados. El permanecer estancado o hacer el mismo ejercicio produce 0 cambios. Incorpora estas lagartijas y ejercicio del hombre araña con la pierna hacia el codo en tu siguiente rutina. A los oblicuos les gusta la atención. Llevar la rodilla hasta el codo trabaja los músculos oblicuos y todo el cuerpo central. Veras resultados visibles en una fracción de este tiempo: (15 min por día / 3 días a la semana)

Yup, you’ll look at these pics and think it’s hilarious because of my glasses (I was often called four eyes as a kid), my chubby cheeks that I sported, my crooked/stained teeth and GOD knows for how many other reasons. Now I can look back and see those moments of my life as “had to live” stepping stones to get me where I am today, but let me tell you that the road I traveled was not the most enjoyable one. This is not a victim post nor do I want anyone to feel sorry for me, but I share it because I know there’s a young crowd following me and one person or another may see this post as a light to all that they may be going through. I pray for you! Let me tell you: LIFE gets better. Sometimes you kind of need to go through hell to value the golden days.
I came to the U.S. when I was four years old, and although I looked “white” or part of the majority back then, my strong Mexican accent threw people off guard and even so when they heard my name being called during roll call by teachers. I recall being in middle school and getting bullied for being Mexican, but then again bullied by peers of my own race for looking “too white”. Goes to show how messed up our society is. I would argue that I was a victim of racism, clearly. And what is a kid supposed to do at that age? Get confused I would imagine.
I started wearing glasses at a very young age and I was called names for that, something you all probably have gone through if your vision was not 20/20. To top it off I was a geek, I was not the smartest geek, but I was a library kid and was made fun of for that. It was in middle school where I put on some extra pounds. And go figure I was bullied for that too. In middle school I was transferred to a new school because my family had moved to another city and that’s exactly when the lower photo was taken. I was a pretty miserable kid (you can tell by the pic) growing up because I didn’t have many close friends, honestly I always felt like I didn’t fit in with others.
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4th Grade, 8th Grade and 28 years old!

High school came around and while I was so involved with my education and furthering myself I still didn’t manage to get out of my comfort zone many times and was caught up in a world of constant bullying, name-calling and made fun of. Yes, I have always been an introvert, I think. I really never spoke up or told family and friends about that stage of my life, but it was for the reasons mentioned above and added to that the fact that I didn’t play sports, was an immigrant, came from a low-income family and my opportunities to succeed in life were very slim that I was intimidated by others.
It was the end of junior year and throughout senior where I was bullied the most and I would have to admit that those were the most miserable days of my life. Sometimes I dreaded going to high school because I knew how unhappy I was there. Not exactly sure what caused people to call me senseless things, make assumptions and simply make my life pretty depressing. (Though some friends did make high school worthwhile and fun!) I wish I knew back then that only I had control of my emotions and that others opinions wouldn’t define me. I wish I knew back then what I know now and I wish I could tell that young kid that I’d be in a better place in the future and that things would work out for the best.
College arrived before I knew it and I feel like my life turned 360 degrees for the BEST. I met some of the most amazing human beings I have ever encountered and which I still keep in touch with and I made some exciting memories.
Not being the most fit person, wearing glasses, not being social, not playing sports, being a geek, poor, a 4.0 student, senseless and hurtful comments that have absolutely no value in bringing up all contributed to how miserable I felt and the lack of self-esteem I had growing up.
As an adult I was involved in romantic relationships where I felt I was not appreciated or loved for the person that I am. I let them make me feel small. Worst decision ever! And of course that contributed to the negative spiral I saw myself in. But, it was 2 years ago that I committed to re-building myself into a stronger man (spiritually, mentally, physically and emotionally) even more than before and decided to live a healthy lifestyle. It wasn’t until a year ago that I took things to a whole different level and I blocked the miserable, challenging and rough past I had because of others. Yes, I was a victim of verbal bullying. I am not saying I went through anything catastrophic, but often times words can hurt a lot because they stick with you forever until you are ready to fully let go. And I have!!! I didn’t only forget, but I forgave those that made it miserable and wish them well. God wants us to do that.
Now I feel like my life is not where I would wish for it to be, but I know I am on the right track and I feel extremely happy in my own physique. Something I never imagined I would achieve!
Why did I write this post? I want other kids (especially boys soon to be men) to know that their social status, appearance, having friends or not, being a geek or whatever other reason has nothing to do with who you truly are as an individual and that there’s a lot of value you can provide to our messed up world. Unfortunately, there’s so much hate and insecurity in others that they want to impose some of that in positive people’s lives.
I want to remind you to love yourself, gain self-confidence one day at a time and you are a powerful being able to accomplish all things. Keep going “HACIA ADELANTE” and I hope that no day goes by when you have felt lonely in this world because you are not! Please speak up and reach out to others. That’s the biggest mistake I made, but God always protected me.
Embrace your identity and being different. That’s great that you are because we need more people that are authentic individuals like you. Keep that chin up high.
I never imagined the big difference and impact that carrying a healthier lifestyle would have in my life and how important fitness would be for me today. Honestly I feel as if I was given another chance to fully live and completely let go of the negativity. Working out has saved my life and it’s become a healthy addiction!

Start your day w/ some Millitary Pushups and you won’t regret the pain because you’ll see results. Don’t underestimate the power of your own body weight. With this military pushup much more pressure is exerted on your tríceps than the standard pushup. Keeping the body core steady and rigid is extremely important in order to receive full benefits of the exercise. They will provide cardiovascular benefits as well as enhancement of triceps, abdomen, back and leg muscles. Start w/ 15 pushups take a 10 second break. Then do 12 pushups followed by a 10 second break and do a third round of 10 pushups. And repeat for a killer workout routine. You’ll be burning.

Comience el día con lagartijas militares y no te arrepentirás del dolor porque verás los resultados. No subestimes el poder de tu propio peso corporal. Con este ejercicio mucha más presión se ejerce en tus tríceps que las lagartijas regulares. Mantener el núcleo del cuerpo estable y rígido es extremadamente importante para poder recibir beneficios del ejercicio. Estas lagartijas al estilo militar te proporcionarán beneficios cardiovasculares, así como el buen crecimiento de tríceps, abdomen, espalda y músculos de las piernas. Inicia con 15 lagartijas toma un descanso de 10 segundos. Luego haz 12 mas seguidas de una segunda pausa de 10 segundos y termina con la tercer ronda de 10 lagartijas. Y si te sientes como una bestia repeti esta rutina de ejercicios una vez mas. Estaras sudando!!

Hay hábitos que todos los fines de año nos proponemos cambiar, ya sea dejar un hábito malo o comenzar uno bueno. Por ejemplo, nos proponemos mejorar nuestras dietas y tener una rutina de ejercicio para mejorar nuestra salud, no siempre mantenemos las metas pero nos moriremos en el intento.

Pero gracias a la tecnología, hay un hábito que resulta ser de mucho beneficio y muy fácil de seguir – enviar mensajes de correo electrónico. Una reciente encuesta reveló que mantenerse en contacto con su médico de manera digital puede mejorar su salud.

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De acuerdo con un estudio de Kaiser Permanente publicado en la revista American Journal of Managed Care, una tercera parte de los pacientes que padecen de condiciones crónicas tales como diabetes y asma entre otros, expresaron una mejora en el estados general de salud con simplemente comunicándose con sus médicos a través de intercambios de correo electrónicos.

La encuesta también encontró que:

  • Prácticamente todos los pacientes con condiciones crónicas dijeron que corresponder por correo electrónico con su proveedor de salud mejoró (32 por ciento).
  • Más de la mitad de los participantes (56 por ciento) habían enviado un correo electrónico a su proveedor durante el año anterior, y 46 por ciento recurrió al correo electrónico como el primer método de contacto para discutir una o más inquietudes de salud.
  • Entre los pacientes quienes se comunicaron con su proveedor de salud por correo electrónico, 42 por ciento dijo que esto redujo la comunicación por teléfono, y un 36 por ciento de las visitas en persona.

Credito de Texto: Kaiser Permanente y The Axis Agency

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