So Friday and Saturday I went to st. Pete to do a few five fingers running clinics, and some interesting things happen. Friday night I got to the hotel hungry and ready to eat, so I picked up the menu and I look at it and I thought there is nothing to eat here! I mean even the salad had bacon on it! WTH??? Then we don't why people are overweight! Any ways, I end up getting a plain hose salad with some guacamole, and 2 apples. Next day was even better, woke up and went to check out the breafast and I was thinking it would be a nice breakfast with lots of fruits (I was at the Hilton), when I got there they had 2 fruits and 3000 types of begals, milk, peanut butter etc etc... Once again, why are people overweighted? So I pack up my stuff and went to publix ( first super market I saw), and I felt like I was in the matrix movie LOL, taking the small organic fruit sections everything else was chemicals lol, that is true! I pick up a packed from dry figs and in the ingredients was: dry figs and 3 types of persavatives... Really? How hard it is to sell dry figs? I mean plain dry figs! By the way, does any body know why I can't find fresh figs in Florida?
So I grab 8 organic bananas and that was my breakfas all the way to 2 pm...And it was more than enough! After the clinc I stopped by whole foods and had lunch!
One thing I learned in this trip, everything that we eat is not food! I can honestly say that I did break free from those food and chemical addictions because my body does not reconize those things as food anymore! I was really happy about that and it feels really good to feel this way!
I extremily suggest everyone to be free going on a raw diet and experience the real health, life was made to be abundant and we were made to be healthy, happy and free! Once you go raw your mind will clear up and you will see the world with diferrent eyes. Like I always say, think out side of the matrix!
Food of the day:
8 bananas until 2pm
Guacamole with raw flax seed chips
Green smoothie
Grapefruit juice
Feel good and go RAW!
RW
Saturday, March 31, 2012
Thursday, March 29, 2012
A juice day
So yesterday I decide just to have juices and smoothies, so no solid food, just to give my body a "break" after the race. It is funny because everytime I do that I have a lot more energy, so much energy that sometimes I think I should train more lol.
Since the race I have been training normal. I did track on Monday and an easy swim. Tuesday a swim and a 2 hour ride (hilly) in the computrainer, actually 50 min on the road and 1 hour and 10 on the trainer (boring but good). Wednesday I did 12 mile progressive run in the am, swam 3500 hard, and I did the beach workout with my team, really hard workout with elastic, jumping and sprints. Also yesterday I had only juice. When I got back home I started to watch the documentary Thrive http://www.thrivemovement.com/home (really cool and informative by the way) so I end up going to bed at 1 am, and I woke up at 515am to coach swim and do my swim after. I was full of energy and ready to go, even with just a few hours of sleep :) later in the day I did a 2 hour bike ride with some good interval training.
During the day today I was thinking usually the less calories I have the more energy I get! So I went back to my race, and I look at the numbers, my garmin said I burned 4000 calories during the race. I look what my calorie intake was very little, for example: my gel I used 5 serving on the bike and it have 50 calories per serving aprox (250 calories total), 4 raw revolution bars of 100 calories(400 total) and my juice witch is was 150 calories max. Run 4 servings of my gel (200 calories). So total of aprox 900 calories for the entire race. I did feel extremely strong during the race, and next day zero pain with a great track session at 5k pace! How is possible? Like I always say, is the quality that matters and how much your body can absorb during an effort like that! The funny part is that when I started training nutritionist, and athletes were always telling me you need around 500 calories per hour on an ironman, you need salt pills etc etc, and when I used to do all that I always had cramps, and stomach issues in races forcing me to slow down! You have to eat what you body needs and what he can absorb. By doing that you will be able to perform well! And what your body needs, and what your body was made to absorb is natural organic raw foods, is that simple!
My juicing day went like this:
My green smoothie in the am
2 apples 3 celery and 1 small piece of ginger juice
2 apples, 1 celery, 1 small beet and 1 small ginger juice
3 grapefruit squeezed juice
1 green smoothie at night.
Feel Good and go RAW!
RW
Since the race I have been training normal. I did track on Monday and an easy swim. Tuesday a swim and a 2 hour ride (hilly) in the computrainer, actually 50 min on the road and 1 hour and 10 on the trainer (boring but good). Wednesday I did 12 mile progressive run in the am, swam 3500 hard, and I did the beach workout with my team, really hard workout with elastic, jumping and sprints. Also yesterday I had only juice. When I got back home I started to watch the documentary Thrive http://www.thrivemovement.com/home (really cool and informative by the way) so I end up going to bed at 1 am, and I woke up at 515am to coach swim and do my swim after. I was full of energy and ready to go, even with just a few hours of sleep :) later in the day I did a 2 hour bike ride with some good interval training.
During the day today I was thinking usually the less calories I have the more energy I get! So I went back to my race, and I look at the numbers, my garmin said I burned 4000 calories during the race. I look what my calorie intake was very little, for example: my gel I used 5 serving on the bike and it have 50 calories per serving aprox (250 calories total), 4 raw revolution bars of 100 calories(400 total) and my juice witch is was 150 calories max. Run 4 servings of my gel (200 calories). So total of aprox 900 calories for the entire race. I did feel extremely strong during the race, and next day zero pain with a great track session at 5k pace! How is possible? Like I always say, is the quality that matters and how much your body can absorb during an effort like that! The funny part is that when I started training nutritionist, and athletes were always telling me you need around 500 calories per hour on an ironman, you need salt pills etc etc, and when I used to do all that I always had cramps, and stomach issues in races forcing me to slow down! You have to eat what you body needs and what he can absorb. By doing that you will be able to perform well! And what your body needs, and what your body was made to absorb is natural organic raw foods, is that simple!
My juicing day went like this:
My green smoothie in the am
2 apples 3 celery and 1 small piece of ginger juice
2 apples, 1 celery, 1 small beet and 1 small ginger juice
3 grapefruit squeezed juice
1 green smoothie at night.
Feel Good and go RAW!
RW
Monday, March 26, 2012
Race Nutrition
I would like to start this post thanking all my sponsors for believing in me and helping me. Thank you: FletsUSA fletsusa.com, David Dorfman with mobilechiropractic.com, Garden Of Life gardenoflife.com, Nutiva nutiva.com, Boston Bill sunglasses. Also thank you to all friends and family helping me on this journey, I am really grateful for all the help. Special thanks to Jennifer from healthybliss.net for helping me detox and adding a few nutrition tips specific to my body according with iridology, and for Valeria for doing reiki on me, and a big thanks to my wife that is always there with me waking up at 4 am with the biggest smile and telling to go faster lol! Thank you Eduardo Sturla for helping me as well! Thank you to all friends and family (the list is big)!!! Thank you all for the support!! I love you all!!!!
So this was the first race after my detox. The race was part of my training, that means that I did the race with no tapper and I was pretty happy with the results. The week I trained normally, the only modification I did was friday workout I cut shorter and Saturday I only ran 6 miles, other than that my training was a normal week of training.
Day before the race my nutrition was very simple and I did something new, let me explain: I woke you green smoothie with garden of life raw perfect meal, ran 6 miles, than 2 apples and 3 banana bread bars from goraw (goraw.com). Organize my stuff, did my gels and juice for the race, drop of the bike and went to lunch: lettuce, pumpkin seeds, carrots and guacamole and that was about 4pm. After that I had 2 bananas around 5pm and I didn't eat anymore, juice apple and celery juice and grapefruit juice. What was new was not eating after 5pm just juice and eating less as well. And it worked!
Day of the race: Woke up at 4 am, green smoothie (about half of what I usually do), warm up, 1 banana and race at 715am.
Swim: The swim was good, I felt strong the entire time, but 3/4 into I thought I can go faster so I started to increase the pace and felt really good. Swim was longer, Garmin 910 marked 1.35 miles. First time ever I did not have any negative thoughts.
Bike: I jumped in the bike, and my nutrition was: 1 bottle of apple and celery juice, gel (apple, celery and turbinado raw sugar) and 4 small Raw Revolution bars (green ones) rawrev.com and that was perfect! I was so focus on the bike. I did progressive bike, first 20 I avg 22.8, second 20 miles 23.3 and the last 16 miles I avg 23.7. The course was hilly, no crazy hills but it was never flat. Felt pretty strong the entire ride.
Run: I started to run my legs were really loose. The first 3.2 miles of the course was in trails and was a sandy trail, so it was hard to put some speed. I felt I was running on a soft sand in the beach. After that the last 10 min was up and down, little hilly on the run too. I felt pretty strong. I ran with my Inov-8 (inov-8.com). My nutrition during the run was my gel and water. Due to the heat I could had an apple and celery juice next time. Other than that was perfect!
After race I had a big raw revolution bar with some garden of life raw protein shake!
I was pretty happy with the race. Best part was my mental focus during the race and with no negative thoughts. First time ever! Second, I did 4 min faster than my last one, in a harder course and using the race as training. Third, I finish the race good to go for another half LOL. Today I woke up good to go and ready to hit the track tonight! Fourth, my nutrition was perfect, before during and after!!!
Feel Good and go RAW!!! Thank you for all the support!!!
RW
So this was the first race after my detox. The race was part of my training, that means that I did the race with no tapper and I was pretty happy with the results. The week I trained normally, the only modification I did was friday workout I cut shorter and Saturday I only ran 6 miles, other than that my training was a normal week of training.
Day before the race my nutrition was very simple and I did something new, let me explain: I woke you green smoothie with garden of life raw perfect meal, ran 6 miles, than 2 apples and 3 banana bread bars from goraw (goraw.com). Organize my stuff, did my gels and juice for the race, drop of the bike and went to lunch: lettuce, pumpkin seeds, carrots and guacamole and that was about 4pm. After that I had 2 bananas around 5pm and I didn't eat anymore, juice apple and celery juice and grapefruit juice. What was new was not eating after 5pm just juice and eating less as well. And it worked!
Day of the race: Woke up at 4 am, green smoothie (about half of what I usually do), warm up, 1 banana and race at 715am.
Swim: The swim was good, I felt strong the entire time, but 3/4 into I thought I can go faster so I started to increase the pace and felt really good. Swim was longer, Garmin 910 marked 1.35 miles. First time ever I did not have any negative thoughts.
Bike: I jumped in the bike, and my nutrition was: 1 bottle of apple and celery juice, gel (apple, celery and turbinado raw sugar) and 4 small Raw Revolution bars (green ones) rawrev.com and that was perfect! I was so focus on the bike. I did progressive bike, first 20 I avg 22.8, second 20 miles 23.3 and the last 16 miles I avg 23.7. The course was hilly, no crazy hills but it was never flat. Felt pretty strong the entire ride.
Run: I started to run my legs were really loose. The first 3.2 miles of the course was in trails and was a sandy trail, so it was hard to put some speed. I felt I was running on a soft sand in the beach. After that the last 10 min was up and down, little hilly on the run too. I felt pretty strong. I ran with my Inov-8 (inov-8.com). My nutrition during the run was my gel and water. Due to the heat I could had an apple and celery juice next time. Other than that was perfect!
After race I had a big raw revolution bar with some garden of life raw protein shake!
I was pretty happy with the race. Best part was my mental focus during the race and with no negative thoughts. First time ever! Second, I did 4 min faster than my last one, in a harder course and using the race as training. Third, I finish the race good to go for another half LOL. Today I woke up good to go and ready to hit the track tonight! Fourth, my nutrition was perfect, before during and after!!!
Feel Good and go RAW!!! Thank you for all the support!!!
RW
Wednesday, March 21, 2012
A day with very little fat intake!
You know after my 2 cleanses I am seing some amazing things with my body. I am pretty happy with all the results and I am exited to see what happen in my first half ironman of the year this Sunday. I am not resting for the race I am doing as training, but I think I will be able to see how I really am.
I am exited because the last 3 weeks I have been doing some great workouts, but the best part is that I am doing paces and speeds that 3 to 4 months ago or either I was not able to do, or I was doing using a lot of effort. For example, I did a progressive 12 mile run today, and in the end I was pushing a 5 55 to 6 pace and my heart rate was not even in zone 3. I look on my training log, 3 months ago that pace would put me in zone 4 to 5 almost red line! I was shock!
So let's see what happen this Sunday, I am pretty exited even been a training race!
One thing I notice is the last fat I eat the more energy I feel, so for this week what I'm doing is having very little fat to see how the body reacts on the race, so this way I can see what is going to be my pre race diet for my first ironman of the year in may!
So this is my food intake for today:
Green smoothie with garden of life perfect raw food
Run (12 miles progressive)- celery, perfect raw food, orange, carrots, turmeric for recovery
Lunch: spinach, kale and sprout mug beans
Dry figs as snacks
1 banana and 5 dry figs after swim 3500
Coached track
Dinner sprout quinoa with a little of Nutiva hemp oil and apple cider vinager
2 grapefruits
Feel good and go RAW!
RW
I am exited because the last 3 weeks I have been doing some great workouts, but the best part is that I am doing paces and speeds that 3 to 4 months ago or either I was not able to do, or I was doing using a lot of effort. For example, I did a progressive 12 mile run today, and in the end I was pushing a 5 55 to 6 pace and my heart rate was not even in zone 3. I look on my training log, 3 months ago that pace would put me in zone 4 to 5 almost red line! I was shock!
So let's see what happen this Sunday, I am pretty exited even been a training race!
One thing I notice is the last fat I eat the more energy I feel, so for this week what I'm doing is having very little fat to see how the body reacts on the race, so this way I can see what is going to be my pre race diet for my first ironman of the year in may!
So this is my food intake for today:
Green smoothie with garden of life perfect raw food
Run (12 miles progressive)- celery, perfect raw food, orange, carrots, turmeric for recovery
Lunch: spinach, kale and sprout mug beans
Dry figs as snacks
1 banana and 5 dry figs after swim 3500
Coached track
Dinner sprout quinoa with a little of Nutiva hemp oil and apple cider vinager
2 grapefruits
Feel good and go RAW!
RW
Monday, March 19, 2012
Raw food power
Today I had the most amazing experience on this raw food journey! Let me begin, I did the 10 miler, and I raced with my five fingers, so since it was a hard workout, I was a little soar in the calf and quads.... Sunday I did a hard swim nothing major and an easy bike. Woke up monday (48 hours after a workout like that is when you feel it the most) still soar but nothing crazy. So I went to the pool for a hard 4000m swim, and after I had speed work on the run at 5k pace. I finish the workout and I thought I still gonna be sore for a little while after today. So I went for lunch at the HHI feeling pretty sore, started to eat, ate lots of sprouts and a lot of Turmeric root (best anti inflammatory) when I stand up for another plate, I didn't feel the soreness as much. Got the second plate, ate and when I left I was not sore anymore! I was shocked! I told my wife I can't imagine, I arrive sore and I am leaving brand new, and after a day with 2 hard workouts! WOW!!!! How impressive is that!!! I am still amazed on how fast it was! We felt so good that we got home and we went to play with our dog at the tennis court and we did a few sprints with him there, and my leg? Brand new!!!!
I don't you if you have been to HHI but the way the food is set up there, is sprouts first, than the "fun food", usually a raw pasta, or raw tacos etc etc. So according with their program the sprouts is the most important for you and it should be more than 50% of the plate and the rest is fun. So usually I look forward for the fun part, but today I ate the fun part but not as much as usual, I was satisfied very quickly with the sprouts and I was not sore anymore, so the job was well done! I love it! How is amazing the power of raw foods!!!!!
Food intake:
Green smoothie in the am
1 banana
2 grapefruit
4 dates
Swim
2 bananas 4 dates
Run (speed work)
1 apple and celery juice
HHI dinner with lots of sprouts and Turmeric!
Feel Good and Go RAW!
RW
I don't you if you have been to HHI but the way the food is set up there, is sprouts first, than the "fun food", usually a raw pasta, or raw tacos etc etc. So according with their program the sprouts is the most important for you and it should be more than 50% of the plate and the rest is fun. So usually I look forward for the fun part, but today I ate the fun part but not as much as usual, I was satisfied very quickly with the sprouts and I was not sore anymore, so the job was well done! I love it! How is amazing the power of raw foods!!!!!
Food intake:
Green smoothie in the am
1 banana
2 grapefruit
4 dates
Swim
2 bananas 4 dates
Run (speed work)
1 apple and celery juice
HHI dinner with lots of sprouts and Turmeric!
Feel Good and Go RAW!
RW
Saturday, March 17, 2012
Limits?
So today I did the shamrock 10 miler, I trained normal and did the race as training today. We biked 17 miles before the race. I had a really good race, even knowing that I was not racing racing. I did 1 hour and 1 min, my best time in a 10 miler, that is a 6 06 pace (I think). I felt good the entire time, and the best part was my heart rate avg 158, that was great, specially because I have a race next weekend as well, a half ironman.
For me the most impressive thing today was that, I woke up at 4 am to go meet the guys, bike and race. Went home with my wife and we went to play with Bolt (our lovely dog), came back went to lunch, hang out a little bit, watched a movie, worked a little bit and I was not even tired! It is amazing what raw food can do!
After a day like that I started thinking at night, what is the limit? Honestly, how much the human can do? I know that we are not using our entire capacity! I am a extremily believer on this sentence: "we are what we eat" and the truth is we eat a lot of junk. So is our potential as humans and as society becoming junk? Just because of the way we eat! I started to see food as fuel and medicine not as emotional and entertainment.
Until today I can honestly say that raw food have changed my body, mind and spirit! Changed for good, it help me understand me and my purpose in this life, and I want to reach the highest level that I can and I want to help others feel what I feel and reach their best as well. If you change your diet you can change your mind, and changing your mind you can change your life!
Food intake for today:
Breakfast green smoothie
After race 3 bananas
Lunch at HHI lots of sprouts there.
After that just afew bananas, dates, grapefruit juice. That was it! The sprouts make me really full!
Feel good and go RAW!
RW
For me the most impressive thing today was that, I woke up at 4 am to go meet the guys, bike and race. Went home with my wife and we went to play with Bolt (our lovely dog), came back went to lunch, hang out a little bit, watched a movie, worked a little bit and I was not even tired! It is amazing what raw food can do!
After a day like that I started thinking at night, what is the limit? Honestly, how much the human can do? I know that we are not using our entire capacity! I am a extremily believer on this sentence: "we are what we eat" and the truth is we eat a lot of junk. So is our potential as humans and as society becoming junk? Just because of the way we eat! I started to see food as fuel and medicine not as emotional and entertainment.
Until today I can honestly say that raw food have changed my body, mind and spirit! Changed for good, it help me understand me and my purpose in this life, and I want to reach the highest level that I can and I want to help others feel what I feel and reach their best as well. If you change your diet you can change your mind, and changing your mind you can change your life!
Food intake for today:
Breakfast green smoothie
After race 3 bananas
Lunch at HHI lots of sprouts there.
After that just afew bananas, dates, grapefruit juice. That was it! The sprouts make me really full!
Feel good and go RAW!
RW
Friday, March 16, 2012
Reason
The last few days I have been really busy with training, coaching and with the feel good challenge that I have with a few of my athletes. But I ran into some nice people and I got to know a lot of new things about myself and about others as well.
The first amazing thing is after the liver flush I am a new person! I did some research and I found out that liver have a lot to do with anger, and I notice that I am a lot calmer after the flush. It is pretty cool!
Last week I ran into someone at the Hippocrates health institute (HHI), that stayed there for 3 weeks, and we talked a lot and she showed to me her blood exam. In 16 days on raw foods her cholesterol drop from 279 to 170!!!!! Amazing isn't it? No medication! We kept talking and she ran a marathon before and she is signed up for another one, and she asked me "can you do it with a 100% raw diet?" I said of course, I do ironmans on a 100% raw diet!
That conversation helped me a lot! Help me realize my purpose in life! I want to show, and motivate people or even inspire people that it is possible to do ironmans in performing in high levels having a 100% raw vegan diet, and a life with no chemicals. That is helping me a lot on training and is giving me extra motivation as well because now I really few that I have a bigger reason (other than myself reason) to do what I do. That remind me a conversation that I had with my brother the very first day I decide to quite business school. I was doing a fruit smoothie and I told him " I want to do something more for society, like I want to do something good and maybe make a difference". That day I quite business and 8 months later I started exercise science.
Those things happen for a reason! With coaching I help people be healthier, but I wanted more and now I am enrolled is holistic sports nutrition. So decide to put together my 2 passions, raw foods and training to help people be healthier and happier. I think I already do that but I didn't realized :)
Also, today I had a pleasure to see the HHI graduation and it is amazing! A lot of people share their results and it is just amazing the results of 3 weeks on a raw food diet, not only physical but mentally as well!
Thank you all for reading my blog! I will be post more of my training and my food intake. Tomorrow I am biking and doing a 10 miler race locally, and next week a half ironman as training for ironman Utah.
Training today was a little easier since i am racing tomorrow, I did 8 miles run, with some intervals.
Food intake:
My green smoothie
Celery, parsley, grapefruit juice after my workout
Lunch at HHI
Green smoothie at 6pm
And that is pretty much it!
Feel good and go RAW
The first amazing thing is after the liver flush I am a new person! I did some research and I found out that liver have a lot to do with anger, and I notice that I am a lot calmer after the flush. It is pretty cool!
Last week I ran into someone at the Hippocrates health institute (HHI), that stayed there for 3 weeks, and we talked a lot and she showed to me her blood exam. In 16 days on raw foods her cholesterol drop from 279 to 170!!!!! Amazing isn't it? No medication! We kept talking and she ran a marathon before and she is signed up for another one, and she asked me "can you do it with a 100% raw diet?" I said of course, I do ironmans on a 100% raw diet!
That conversation helped me a lot! Help me realize my purpose in life! I want to show, and motivate people or even inspire people that it is possible to do ironmans in performing in high levels having a 100% raw vegan diet, and a life with no chemicals. That is helping me a lot on training and is giving me extra motivation as well because now I really few that I have a bigger reason (other than myself reason) to do what I do. That remind me a conversation that I had with my brother the very first day I decide to quite business school. I was doing a fruit smoothie and I told him " I want to do something more for society, like I want to do something good and maybe make a difference". That day I quite business and 8 months later I started exercise science.
Those things happen for a reason! With coaching I help people be healthier, but I wanted more and now I am enrolled is holistic sports nutrition. So decide to put together my 2 passions, raw foods and training to help people be healthier and happier. I think I already do that but I didn't realized :)
Also, today I had a pleasure to see the HHI graduation and it is amazing! A lot of people share their results and it is just amazing the results of 3 weeks on a raw food diet, not only physical but mentally as well!
Thank you all for reading my blog! I will be post more of my training and my food intake. Tomorrow I am biking and doing a 10 miler race locally, and next week a half ironman as training for ironman Utah.
Training today was a little easier since i am racing tomorrow, I did 8 miles run, with some intervals.
Food intake:
My green smoothie
Celery, parsley, grapefruit juice after my workout
Lunch at HHI
Green smoothie at 6pm
And that is pretty much it!
Feel good and go RAW
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