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Make 2019 a Mind Blowing Year

In 2014, Avril Lavigne, was diagnosed with Lyme disease, a very complex autoimmune disease. Honestly, I do not follow her as an artist and had no idea until I came across this article by E.T. today. The disease took her down for a while. What is quite awesome about her story is that hitting her bottom helped her come out stronger and make amazing and inspiring work. The video is stunning and the message is beautiful. From my perspective, she was able to share her emotions vividly. I felt them.

Life throws small, big, short, and lengthy curveballs at us. It is easy to wrap ourselves with pain, despair, hate, and so many negative emotions. Many people I meet do not realize they are trapped. It’s a fact that most people express their negative emotions and thoughts more often than that the positive ones. These unhelpful emotions are in social media, emails, text messages, media, spoken words, non-verbal expressions, and especially through incongruent actions–think, say, and want ” x ” but practice ” y “. Do you know anyone living under these circumstances?

This is real. It happens. It’s part of being a human. I am not perfect either. What I have been doing really well is to catch myself, stop, breath, evaluate, adjust my mindset, and proceed. High levels of stress can impact this process. Managing my stress has become a key priority for many reasons, including this one. I truly believe these bumps are signs and opportunities to better ourselves, to take us to the next level.

As a health and fitness coach, a fundamental all-in-one health pillar I help my clients with is mindset, values, outlook, attitude, and goals. Part of my job is to help people stay in optimistic throughout the journey, focused on making progress, remove debris out of their way by helping them implement life, health, and fitness strategies. Help them discover solutions while encouraging them to ‘see’ the positive angle of their hardships. Help them be part of the solution. Be part of their support system, one that is biased their short and long-term health and well-being. I am convinced that a healthy lifestyle is our ticket to living life to the fullest with more joy and fulfillment.

The way we react to these bumps in life is essential to good health. The quality of energy we allow in and out is essential to good health. The beauty is that you and I are in control of that part. Sometimes we need help to see and change. And that’s ok.

As you wrap up the year, I truly hope you are taking time to reflect, highlight and opportunities and growth and use of bumps and fortunes to plan for an amazing year.

P.S. Interested in learning more about the process I use to wrap up and start a year? Check out my last newsletter HERE.

….
Lavigne, who co-wrote the song, explained the detailed inspiration behind the video in a statement to ET. “One night, I thought I was dying, and I had accepted that I was going to die,” she recalled. “My mom laid with me in bed and held me. I felt like I was drowning. Under my breath, I prayed ‘God, please help to keep my head above the water.'” Full article and video HERE.

If you do want to miss hearing from me, here are the options I recommend to stay connected:

  1. Sign-up for my newsletter HERE.
  2. Like and follow me on Facebook HERE – where I share my workouts and other news.
  3. Join my Be Fab – Be You Tribe HERE (closed Facebook group)

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Energy Boosters & Zappers Latest News

Happy Mother’s Day – Motherhood: Not An Average Job

To all mothers, I wish your day is filled with love, kindness, smiles, and gratitude. It’s a day for self-care!
 
This morning, I talked to mom, who is thousand’s of miles away. I am glad to still have her and be able to share my love and appreciation for all she has done for me and my siblings. Mom raised us alone (ok—little help from neighbors). We grew up with little, yet, I have great memories of running around and playing on streets happy. Life was different back then. Mom was also the second mom to make other children she helped raise. I had my share changing diapers, feeding, bathing, and putting many children to sleep 🙂
 
I cannot thank mom enough for all she went through to set a great example. I don’t have a memory of mom being lazy, careless, weak, unfair–we got ‘tough’ love though :-). She did not raised us in any bubble. Let me be a kid and play on the stress, yet I had set responsibilities. She worked hard and as the youngest, I worked side-by-side with mom. Mom taught us the true value of money. She was mom and dad in one and that must be HARD to balance.
 
Character, personality, self-esteem, beliefs, and more are built at very young age. Parents have a huge responsibility and whatever experiences, believes, and reward systems are shared play a huge role in our lives. Surely as we ‘grow-up’, get exposed to real life, and make our own decisions, our experiences and beliefs create thoughts. In order to change them for better or worse, we must be aware of them and we need to work really hard to change them.
 
Cheers to all mothers (and parents) who are NOT averages, value their well-being so their children learn the importance of social, mental, physical, and spiritual health. One can teach all the ins-and-outs to make a living. Yet, there is no WEALTH without HEALTH! It’s best to learn earlier than later in life.
 
Be Fab – Be You! Don’t Be Average!
 
#BeFabBeYou #MothersDay #wellness #selfcare
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Healthy Eating, Weight and Sleepcation

IT’S 2017…every New Year, you make it a point to make resolutions and the very first on your list is to go on a diet. It’s been only after a few weeks and you realize that you again failed to do make good on your resolution, just like last year.

You were dying to wear that long black beautiful dress that was displayed on a famous women’s boutique. Or you’d like to tuck the shirt into pants and not have to deal with stomach in the way—flatter stomach would be nice. Deep down, you are feeling discouraged about your progress and know that the drastic changes you’ve put in place are not sustainable.

Does this sound a little like you? Read ‘Ditch Resolutions. Get Real. Get Results.’ If you want to impress yourself, family, friends and that gorgeous partner of yours — you get to TURN IT AROUNDnot next week, next month, or next year — the time is NOW! Yes, I am fully aware I am repeating myself.

Here is a question for you…

What if it’s possible having enough energy and don’t feel sluggish to allow me to take on life with easy and joy?

push-ups-woman-childIf you want to feel well and be present, your lifestyle, including nutrition, is a priority. Now, if you want to feel fit, get stronger, look sexier, and feel awesome from head to toes, please invest time in physical activity. Being fit gives you more energy, lessens your risk for heart disease, certain cancers, and diabetes, while improving your self-esteem and confidence.

Getting fit is really about YOU. It is something that you owe to yourself. Fitness is not just about looking good but also feeling good. Fitness makes you strong enough to meet your hectic schedule. It makes you wake up in the morning and feel rejuvenated. Balancing hormones through fitness routines will facilitate the process of shedding a few extra pounds, burn fat, and build lean muscle.

You might be thinking…”Maria, what’s new? Tell me something I don’t know.” Uhhh…I see an opportunity to shift your mindset. Instead of asking for more,

  • How about taking action on what’s available to you NOW?
  • What are the tasks/steps/decisions you have full control and have put putting aside or afraid to step into?
  • How consistent have you been with your exercise routine? How much progress have you made?
  • Could you be, do, feel better?

So I am going to ask again…

What if it’s possible having enough energy and don’t feel sluggish to allow me to take on life with easy and joy?

Yet, if you’re not getting proper sleep/rest, you are wasting some of that precious time at gym. 

New Year’s Goals: Getting Enough Rest/Sleep

getting-sleep-restIs ‘Get more sleep’ in your list of  goals in 2017? Did you know that a third of your life is actually spent in sleeping? Or ‘should’ be J And did you know that the amount of energy saved every time you sleep is so unsubstantial? Getting the number of hours of sleep your body needs only amounts to about 50 kilo calories, or what is equivalent to the energy that can be had for eating a slice of toast. If that is the case, what then is the fuss about getting enough sleep in order for our body to have a chance to recharge and recuperate from its daily activities?

In fact…”Why do we sleep?” is a question that has eluded many scientists and researchers for many centuries. Until now, they still cannot give a definite answer as to why we sleep. All they could offer is the fact that sleep is absolutely essential in maintaining the normal and healthy function of our brains.

We have to sleep in order to develop normal levels of cognitive skills such as speech, memory, innovative and flexible thinking. A better way to understand the significance of sleep would be to ask the question, “What happens if we don’t sleep?” Now, we can come up with several answers to this question based on our very own experiences.

Lack of Sleep

Most people exhibit unpleasant behavior such as being sluggish, irritable, grouchy, and forgetful when they don’t get enough sleep. Obviously, lack of sleep has serious effects on our brain functions. Sleep deprivation results in the inability to focus and concentrate, or having a shorter attention span compared to when we are fully rested. Inadequacy of sleep impairs certain parts of the brain that are responsible for the control of our cognitive functions, our ability to respond to stimuli, in making decisions and rational judgments. Plus, if you’re trying to get up with a healthy glucose level and improve insulin sensitivity, GET DECENT SLEEP.

hours-of-sleepLack of sleep is not only a matter of having an “off day”, or being irritable, or lacking energy. Who would have thought that lack of sleep can be a contributory factor attributed to a number of disastrous events such as the Chernobyl Nuclear Tragedy and the Challenger Shuttle Explosion? Sleep deprivation, when taken to the extreme, can lead to human error and catastrophic consequences.

So what can you do about your sleep? There are many natural remedies before you consider medication–stay tune for more on sleep! Nonetheless, start by doing a sleepcationcheck the ‘Tips’ session of the newsletter to learn what that is. Then, grab the phone and call me and I will tell you more about it 🙂

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Energy Boosters & Zappers Latest News

2016 Reflections. 2017 Inspiration.

2017 cheer

I hope you had an amazing holiday season and were able to reflect upon 2016 accomplishments and growth opportunities. I am VERY EXCITED about 2017!

I also hope 01/01/17 was as beautiful and amazing as mine. I spent passage at a friend’s house, reconnected with my peeps, and met new ones.

At 8:00 AMmastermind call I was on my first call with mastermind group of wellness coaches led by Dr. Gabby Pelicci. I am excited about the new weekly accountability to get ‘stuff’ done, help and learn from other wellness coaches.

Then, I grabbed my 23-pound backpack and went for a 7 miles hike at Henry Falls Trail on Cochran Mill Part. The weather was not the best and as expected, nobody confirmed ‘YES’ to my invitation. I was determined, rain or shine, nothing was going to stop me. I was at peace and safe inside with my decision of making an exception and going alone. Good angels were hiking just by my side 🙂

hiker and runnersIt was incredible—the rain stopped and I enjoyed the sounds of birds, crickets, whatever else in nature, and waterfall. A deers were running around too. It wasn’t until my last mile, I saw humans.

Coincidently, we meet again at the parking lot and chatted for 20 minutes. Despite how amazing it was, I DO NOT RECOMMEND HIKING ALONE.

 

hiking henry falls

Check out here the New Year’s video I recorded in the woods. If you love to hear the sound of water, click here, close your years and enjoy it!

Before I discuss resolutions and goals for 2017, please allow me to share a little bit of my 2016 with you. The circumstances, learnings, and self-exploration are reasons I feel and believe 2017 will be awesome!

 

2016 was about personal growth for me!

The process helped grow BeFab – Be You and provide me add more value to my clients. I attribute a good part to my growth to a business and marketing coach I hired earlier in the year. I was stuck, exhausted, working like a maniac without relative benefits, and let myself and the business go to a direction that did not align with my values, vision, and goals. Finally, I hit a point of no return. I didn’t have the money to afford her, but I realized I was at a point I could NOT continue without accountability, support, and unbiased conversations from a professional.

breaking wallThe process of breaking my walls, transforming beliefs, and venturing into TAKING IMPERFECT ACTION was painful, yet needed. So you have an idea, three out of twelve sessions with Krista, I cried the entire 45 minutes.

It wasn’t until a series of emails I exchanged with her after had spent two sessions in a row crying and ‘getting nothing done’ that I woke up. I realized that she was closing myself to her coaching and possibilities—why did I hire her for, right? She was doing and being what I do and I am to my clients. Ironically real!

Being vulnerable and congruent are essential traits when it comes to personal growing. I strive to build and offer my clients that kind of environment so I can help them unstuck and shine.

That said, I feel very comfortable sharing a few blurbs of messages I exchanged with my coach. The work I put into each one of them and many more, helped me take actions that ultimately have,helped be a better person and coach.

“Building a business requires inner work.” –so is changing habits, mindset, and lifestyle. It was hard for me years ago and it is for my clients. The value a coach brings to the table is priceless at times.

“You can get your outer results so much more quickly if you’d be willing to look at how can you shift, from the inside” – our limiting beliefs will destroy our potential. Here is another step I work with my clients.

“If you look for shit, you find shit”. How many of us focus on negative stuff. Our mindset plays a key role and 100% of my clients need help with it.

“What you’re doing isn’t working. When are you going to start working on the things I have been asking you to try.” WOW! Wasn’t it a slap on my face. Haven’t I had that conversation with clients before.

The reality is in order to continue to follow my path,  grow, and evolve as a coach, as a mentor, and as a friend without burning out, I need to surround myself of accountability partners such as coaches, mentors, mastermind and support groups. My ultimate goal is to reach and operate in my zone of genius—check out the book “The Big Leap” by Gay Hendricks.

Another fact is that the $95K I invested in my Exec MBA at Emory did NOT prepare me enough for most of the emotional, mental, spiritual, and financial challenges I’ve gone through the past two years–when every step of the way is 100% on me. Am I discrediting my education? Absolutely, not. It increased my rational thinking and decision making, opened many other doors in my life, and met very smart individuals. I also learned invaluable lessons about myself: weaknesses, strengths, limitations, and potential. I do believe the intensity and challenge of the program did help me build strength for building a business. I came out of that program a different person, no doubt. Was it worthy? Absolutely!

lessons learnedThree Takeaways:

  • Mastering your mindset and breaking walls are key steps to building new habits and making sustainable changes.
  • Investing in you is essential for change and growth.
  • You growth to free your mind and spirit to live life to the fullest and help others—priceless.

You might be wondering if I have REGRETS of leaving 6 figure job, a very comfortable lifestyle to go through ‘these pains’. NO WAY, I DO NOT REGRET IT! I’ve been planting seeds of health, touching people’s lives, building great partnerships with my clients, and changing lives—one at a time, including mine.

I hope that sharing blurbs of my experiences in 2016 add value to you. I would love to hear your thoughts and hear whether you’ve been through similar journey personally or professionally.

Click here to continue the conversation on ‘Ditch Resolutions. Get Real. Get Results.’

On a side note, I’d like to thank my clients for giving me the opportunity to elevate their energy and be part of their journeys. I big thanks to a few others—you know who you’re, for touching my life and supporting me during my journey with Be Fab – Be You!

2 out of 3 Americans are overweight or obese...this is heart breaking and serious epidemic. That said, EVERYONE knows someone who might need to unstuck, get healthier, and improve their lifestyle. Thanks for supporting my mission and making a difference in people’s lives…either forward this message or share this link with them: Help A Frend Improve Their Lifestyle

In the meantime, stay tuned! 2017 will be rich with awesome value added information and activities. God bless us all.

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Wishing You Merry Holidays!

 

I would like to take a minute to send you my best wishes during this season of love, giving, memories, and reflection. Whether you celebrate Christmas, Kwanzaa, Hanukkah, Solstice, or simply the changing of the year, this is a great time to BE.

My family’s tradition in Brazil has been to spend Christmas Eve and celebrate passage together. I’ve always LOVED it. It’s my fav holiday and season of the year. Last year, I spent quality time with my family in Brazil. This year, I am spending time with friends in Atlanta and has been wonderful–check a few moments I’ve captured thus far.

Talking about self-care, as you reflect on 2016 to start 2017 ‘right’, I ask you when was the last time you took time to just BE? How often do you practice SELF-CARE?

I would like to invite you to watch/listen here to Andy Puddicombe’s Ted Talk on 10 minutes of doing nothing.  An added bonus is his accent!  Thinking to watch it later? Are you really going to? Likely not, right? The time is NOW. Be PRESENT. Be IN THE MOMENT. Do it for YOURSELF!

Make it a blessed and fulfilling day. With love from my heart to yours,

 

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Diet | Nutrition | Recipes Energy Boosters & Zappers Latest News

Changing Your Mindset With E.N.E.R.G.Y.

Down Turns Suck!

Are you nourishing your body and brain/mind with the right foods and habits to handle down turns and negativity with grace and intentionally spark up the up turns?

Mindset and determination are actions we can control. Approaching life with positivism is half of the battle.

Feed the brain

Studies show that the brain is particularly at risk for free radical damage. Reduce their destructive effect on the body by eating foods naturally rich in antioxidants and Omega 3 fatty acids as part of a healthy diet. Here are other sources of brain food and examples you can incorporate more to your plate daily!

  • Beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato. 
  • Vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato.
  • Vitamin D: Fatty fish, like tuna, mackerel, and salmon (best wild-caught). Get your vitamin D tested. Optimal level ranges between 70-100. Supplementation is often the way to go here.
  • Vitamin E: nuts and seeds and wheat germ

As your blood sugar patrol, please keep an eye on your blood sugar when consuming with complex carbs and foods rich in high sugar–yes, natural can do harm. Learn more about my 90-Day Blood Sugar Balancing Program here

Dodge the Traffic

brain body fatigue
Power Your Brain

Some foods interfere with brain performance by weakening the neurotransmitters in the brain:

  • Limit sugary foods such as cakes, cookies, sodas, and candy.
  • Avoid Coffee and Caffeinated Drinks
  • Reduce your alcohol intake – get a virgin bloody Mary instead
  • Cut the process foods from your diet such as hot dogs,

Check out here how I keep a stock of health fats with me.

 

According to APA, 30-50% of women are misdiagnosed with depression. Approx 70% of prescriptions for antidepressants are given to women, often with improper diagnoses and monitors. Misuse is a very real danger for anyone!

An essential part of  my approach to help my clients to deal with downs in life with grace and calmness is to maintain positive flow of E.N.E.R.G.Y. throughout the day with the least amount of stimulants as possible. Examples are caffeinated and energy beverages,  drugs, sugary foods, and sodas. They are simply masking your symptoms! Tune in deep.

Exercise-Pill-HealthIf you NEED a cup of coffee first thing out of bed, know that is not normal and the body is telling you there are opportunities to correct imbalances. Heck, I was there for most of my life and as recent as 4 years ago. I can help you!

Stay tuned for more on the E.N.E.R.G.Y. path I love leading myself and others.

Sources:

http://www.webmd.com/brain/features/keeping-your-brain-fit-for-life#1

http://www.everydayhealth.com/depression-pictures/8-foods-that-fight-depression.aspx#03

http://www.webmd.com/brain/features/keeping-your-brain-fit-for-life#3

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Women and Mothers!

A message to all women and mothers!

Likely you are not only a mom to your own children. As women, we may well play an irreplaceable role in someone’s life. Have you thought about it?

Mothers are heroes—moms, step moms, grandmas, aunts, sisters, best friends and mentors when alive—and then they may well become guardian angels.

Who play an irreplaceable role in your life? 

How will you celebrate all of the mother figures who have made a deep and lasting impact: the women who love you unconditionally, who support you through difficult times, who demonstrate courage and grace in the face of a challenge, and who help you enjoy life’s happy moments? 

If you’re a mother, practice self-care and appreciation!  Do something for YOU. What does bring you peace, make you smile and relax, see the bright side of things, and appreciate the small moments? As you look around you, right now, what are three things you can be appreciative of?

As soon as finish reading this paragraph, try this…close your eyes, take a deep breath, drop your shoulders, and relax your jaw, your mouth, your forehead. Do this periodically throughout the day, every day, and you will notice positive outcomes. You will feel more FAB! You will feel more empowered to keep making awesome decisions about your lifestyle and continue to help others!

I would like to share my mentor and health coach’s though because I thought it was so applicable to many of us out there:

Perhaps she [your mother] wasn’t perfect; she may have even been hurtful or not fully present at times, but honestly she likely did the best she could with what she had going on. Ultimately, you are here because of her, and YOU are a gift!

Mom-and-I
Mom and I – Dec 2015

Surely, I am calling my mom in Brazil as soon as I post this note. She will be 72 years old in September. Dad was not there parenting at all. Mom played mom and dad’s role. She worked hard to put food on the table for me and my older siblings. I remember times we ate the same thing daily because there was much else she could afford. Until today, there are few foods I cannot smell because makes me a little sick to stomach as I ate too often, especially beef. If I ask mom to tell me the nutritional value of tripe, she cannot tell me that’s a great source of protein, zinc, selenium, B-12, and some saturated fat (at the time, meats were always from grass fed animals). Yet, mom knew and knows tripe helps bone, growth, and energy.  Dona Celina - Dec 2015Dona Celina and her husband treated me like I was one of their children. They fed me countless meals. I was lucky to have had them in my life.

My sister, on the other hand, was given a responsibility to help to take care of me plus house duties at young age while mom was working to put food on the table. As a grew up, sister became a protector, especially when mom got angry and wanted to beat the hell out of me J. Nobody is perfect and that’s our job to put ourselves on others’ shoes to understand what drives one to do x, w, and z. The bottom line is, siblings and I turned to be all right. None of us got into drugs, alcohol, and unhealthy habits. We were great students. We started working at young age and gave mom money to help for expenses. I paid for my first bicycle at age 12 making/sewing moccasin shoes by hand. I remember vividly the day I went to store to get the bicycle. WOW!

Dona Celina - Dec 2015
Dona Celina – Dec 2015

These memories bring me to this final note. My personal mission is to leave this world with cognitive function of my brain and functionally mobile. This mission is the underlying reason I am a health and fitness coach today. My professional mission hasn’t been much different since I started Be Fab – Be You in 2014. That is, to empower YOU achieve wellness inside and outside the workplace by educating, evaluating, supporting, and training YOU.

Do not hesitate to contact me if what you need is knowledge, guidance, accountability, and support to implement steps to Be Fit and Healthy, Age Beautifully, Be You!

Happy Mother’s Day!

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Dancing, Beach, Friends, Volleyball, Self-Care

Dancing and Friends

Cheers to self-care!

I had a great time playing in a volleyball tournament, dancing, catching up with friends, and appreciating the ocean view Fort Walton Beach, FL offers. I left Atlanta on Thursday evening and went straight to AJ’s, in Destin at midnight. Said hello to friends and hit the dance floor until they were about to kick me out at 3:30am. I spent so many hours staring at the ocean, met a few great people, spotted dolphins, and drunk a few margaritas. Yes, I make alcohol consumptions exceptions when I go to this spot. Yesterday, I left the beach just on time to catch the gym. Tough and yet awesome! Literally, body was craving a good workout. Check out memories made.

As far as food goes, I cooked and brought my food. I cooked broccoli, cauliflower, squash, chicken, hard boil eggs, and red cabbage. Also brought walnuts, pumpkin seeds, brazil nuts, chia seeds gel, and hemp seeds. I also brought greens, cocktail of food/herb powders, coconut milk, avocado, beets, and green apples for smoothies. 

Workout: 2 Rounds (done in 44:45 min)

400m Run

26 Hand Release Pushups

400m Row

26 KBS (35 lbs)

400m Run

26 AbMat Sit-Ups

400m Row

26 Hip Extensions

400m Run

26 Double-Unders

400m Row

26 Box Jumps (20 inches)

New friends

Volleyball Warm-up Beach Volleyball Volleyball Team Freak From Beach To Gym

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Energy Boosters & Zappers Fitness | Exercise Latest News

Work-Life Balance: Ball, Sauna, Nap, Work

It’s self-care day. It’s Saturday work-life balance practice day. Yay!!!  

Are you giving yourself a few hours for self-care on a weekly basis?

Moved my fanny playing sand volleyball with my lovely friends–I must say, I put minimum efforts on the court. I felt more recovery workout since I had worked out pretty hard on Friday. Blue skies, sun shining, and warm enough. My plans with a client for afternoon changed so after volleyball, I hit the sauna. I met a nurse in the sauna and chatted health and nutrition away for a while. I ended up staying in longer than usual and body called for a nap.

Went home and two hours later, ~6:30pm, I woke up with sun shining outside still and with a ton of energy. Worked on a few misc work stuff for 4 hours and bed again. It was a pretty darn good day. Napping in the afternoon and waking up with sun still shining was just amazing! I hadn’t done that in a long time!

Girls Making Court Pretty Before Game Is On

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Sunday Self Care = Double Monday!

Easter Self-Care Day = Double Workout Monday

On Sunday 3/27/16, a friend hosted Easter brunch at her house for several of her friends. I had such a great time. My plans were to stay for 2-3 hours and go on with my afternoon to workout and work on the business for a few business items. Well, that didn’t happen and became more of a self-care day. I followed the moment and spend several hours at my friends’ house. It was a good break and on a good day of the year.

Anyway, next day, Monday 3/28/16, I got to the gym 30 minutes earlier and did a mini-workout before the WOD. No exercises on Sunday, got me two on Monday!

Here is how I moved my fanny. Warm-up workout (completed in 11:32 minutes)

3 rounds: 50 Double Unders + 21 kettlebell swings 35 lbs + 12 pull ups


Then, class WOD:

3 rounds: 4 min AMRAP and 3 min rest

15 parallette burpees box jumps (20 inches). AMRAP Power Snatches 55 lbs

That is, complete the first part and do as many snatches as possible until hit 4 minute mark. Then 3 min rest.

Completed a total of 12 + 13 + 12 snatches.

**Remember, the movements I perform during my workouts do not reflect routines I design for clients! 

Great article on The Neurological Benefits of Clean and Snatch Complexes: http://breakingmuscle.com/olympic-weightlifting/the-neurological-benefits-of-clean-and-snatch-complexes)

Overall, I was pretty happy with my performance since I was in the middle of 24 hours intermittent fasting and hadn’t eaten in 12 hours. Stay tuned for more write-up on intermittent fasting.

kipping pull up
kipping pull up