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Still in quarantine, the longer work hours and sleepless nights are taking a toll on all of us. Gianna gets a new bike, the girls get facials, and I take a long ride. About me: I'm a dad in my 40's of two lovely daughters. I've been an endurance athlete for as long as I can remember. Not too long ago I got hooked on triathlon and these videos are stories of my life as I try to juggle the family life, work, other responsibilities, and still find the time to train and compete. Videos recorded with iPhone 7 Plus and GoPro Hero 8 Edited on iPhone 7 Plus - Adobe Premiere Rush Music Licensed by Soundstripe: Join The Parade by Sounds Like Sander Beautiful by Emorie To The Sky by Pete Stewart #DaddyTris #triathlon #NewBike #swimbikerun #swimming #cycling #running #fitdad #fitdadover40 #fitover40 #daddysgirls #irongirls #incycle #triathlontraining #marathon #ironman #homeschooling #workfromhome #parenting #triathlonlife #daddylife #thelaskinbar #quarantinecutie #specialized #facials #GMR #Glendora #Emorie #PeteStewart #intervals #trainer #kickr #wahoofitness 2 months into the COVID-19 pandemic it’s getting tough at home. See how I handle Mother’s Day during these times. Music Licensed by Soundstripe: Join The Parade by Sounds Like Sander Dance Till Dawn by Abloom Moments Memories by Mountain Horse El Movimiento by Hola Hola Gotcha! by Avocado Junkie Con Queso by AEROPLANES YouTube.com/CoachNilo I'm a dad in my 40's of two lovely daughters. I've been an endurance athlete for as long as I can remember. Not too long ago I got hooked on triathlon and these videos are stories of my life as I try to juggle the family life, work, other responsibilities, and still find the time to train and compete. #DaddyTris #MothersDay #COVID #triathlon #swimbikerun #swimming #cycling #running #fitdad #fitdadover40 #fitover40 #daddysgirls #irongirls #pancakes #triathlontraining #marathon #ironman #homeschooling #workfromhome #parenting #triathlonlife #daddylife #thelaskinbar #quarantinecutie It’s teacher appreciation week. My nephew’s 6th birthday. I attempt to push 280 Watts on the trainer and go up Mt. Baldy. Edited on my iPhone 7Plus. Recorded on GoPro Hero 8 and iPhone 7Plus. Music Licensed by Soundstripe: Join The Parade by Sounds Like Sander Melody by Emorie Ride it Like You Mean It by Kristian Leo Hands Up Buttercup by Neon Beach Pura Vida by Azteca X YouTube.com/CoachNilo #DaddyTris #triathlon #DaddysGirls #swimbikerun #swimming #running #triathlontraining #triathlonlife #triathlonmotivation #wahoo #wahoofitness #kickr #ironman #ironmantraining #daddylife #irongirls #fitdad #over40 #fitover40 #homeschooling #workoutfromhome #fitness We’re in week 6 or 7 of social distancing and Mommy gets called back to work. Now I have to do homeschooling and work from home. All editing was done on my iPhone 7Plus. Recording was done with my iPhone 7Plus and GoPro Hero 8. Music licensed by Soundstripe Join The Parade by Sounds Like Sander Wide Open by Brent Wood Curiously Funny by Rhythm Scott Polaroid Picnic by Mikey Geiger Please subscribe to my channel. www.coachnilo.com #daddytris #triathlon #socialdistancing #daddylife #daddysgirls #irongirls #triathlontraining #ironmantraining #coachnilo #vlog #newvlogger #homeschooling #workfromhome #staysafe Saturday, April 25, 2020, with my little ones. Week 5 of social distancing. I’m going to see if I can start a Vlog. We’ll see how this goes.
Make sure to subscribe to my YouTube Channel and turn on the notifications so that you can get notifications when I post on my channel. P.S. Sorry about the background noises, but these are the challenges of being a dad! lol! Stay safe and God bless. www.coachnilo.com #triathlon #ironman #daddylife 
4 core exercises done in a circuit. Each move is done for 30-60 seconds. Only rest between exercises is going from one station to the next. . 2-3 circuits with 30-60 second rest between circuits. 
Long hours of sitting can cause many problems, especially for the back. There are different ways to help your back and your posture, but these 3 movements are quick and easy to do with a simple resistance band. Just attach it somewhere higher than your head. You can take a short 2-5 minute break and do these a few times during your work hours. . Sorry about the lighting and the angles. It’s the best I can do at these times. 1. Face pulls with raise (optional) When you do face pulls make sure you’re not doing bicep curls. Bring your elbows out and try to pull your hands back as far as you can. Make sure to squeeze your shoulder blades. (Optional) Raise your hands holding the tension of the bands and bring them back down. Make sure all movements are controlled and that you’re focusing on your form and squeezing/flexing those back muscles. Remember this is to help your posture, so form is more important than volume. . 2. Pull Downs - Normally at the gym we do pull downs at a cable machine with a bar. What I like about using the bands or using individual handles is that one can pull straight through (parallel) to your torso, without having to pull in front or behind your head. Anyways, make sure to keep your elbows out, hands up aligned with your elbows and squeeze your shoulder blades. You should feel a “stretch” between your shoulder blades going up and down your spine area. . 3. I don’t have a name for this movement, but when you start, point your thumbs up or in. As you stretch the band, turn your thumbs back. Remember to squeeze, focus on form, and control movements in both directions. . Please feel free to share. If there’s something specific you’d like me to post regarding health, fitness, and nutrition, let me know in the comments below. . #coachnilo #posture #workfromhome #stayhome #flattenthecurve #takeyourbreaks #facepulls #pulldowns #fitness #triathlontraining #triathlon #ironman #ironmantraining #swimbikerun #swimming #cycling #running #homeworkouts 
I don’t have much to offer during these times except for my knowledge in health, fitness, and nutrition. So to try and be of some value and contribute to the community, I’ll post what I can and hopefully it will help someone. Stay safe everyone and God Bless. . Many people are not used to working from home. The worse thing you can do is sit for many hours at a time; believe me hours go by before you realize you haven’t taken a break. Many of you will begin to experience tightness, aches, and pains. Today I’ll show 4 movements that take a couple of minutes to release some tension, tightness, and relieve some lower back pain. There are other moves, but these are my favorite for my lower back. 1. Fire hydrants 10-15 circles to the front 10-15 circles to the back 10-15 straight out to the side Switch Legs . 2. Low Lunge Pose with a back and forth rocking. . You’ll feel a little stretch on your hamstrings and your inner thighs. Rock back and forth for about 10-15 seconds or longer if you feel like it. It’s a simple movement for anyone whose not too flexible. Feels good. . 3. High Lunge - Hip Flexor Stretch . The trick to this stretch is to tighten the glutes (squeeze your butt) and reach for the sky. For extra stretch, you can turn your upper body towards the front leg and you can lean forward. Just keep squeezing the glutes and reaching. . 4. Lower back stretch . Bend your knees so that you can grab the inside of your feet. Hold on tight. Push your feet as you hold on and intentionally focus on stretching your lower back. Try to relax your head, you’ll feel some tension on your upper back, but as your lower back stretches, you’ll notice some of the tension on your upper back will loosen up and you’ll be able to relax your head and neck a bit more. . Let me know if you tried this and how you felt. If you’d like me to cover something specific in fitness, health, nutrition, or some related topic, please let me know and I’ll work on it as soon as possible. . Please share this. I don’t mind. Stay safe, stay healthy, and I’ll see you in the next video. . #coachnilo #lowerbackstretch #fitness #socialdistancing #flattenthecurve #stayhome #triathlontraining #homeschooling 
Yesterday, my mom and brother went to Costco to buy basic stuff, like toilet paper, and believe it or not, they were sold out. I had heard about people stocking up on toilet paper and in some cases people literally fighting over it; but it’s hard to believe until one actually sees it. By now you most likely know about this new virus making the world go crazy. There is no cure, it is spreading quickly, and the media is scaring people. It honestly reminds me of the “non-logical” decisions the media and people make in the movies. You know when we ask during the movie, “why would they do that?” I’m not going to lie, it is very concerning knowing that there is a new virus infecting people and some people are dying from this. I am not superman, I can be infected just like anyone else and so can my children; but I’m not going crazy, stocking up on toilet paper, hand sanitizer, and causing mayhem. If we were quarantined, the water is not going to get shut down. We can still drink water out of the faucet. If you run out of toilet paper, there is always soap and water. There are people who have the virus, they are walking around us, and they have no idea that they have it. How will you prevent getting exposed if you make contact with someone like that? The experts are saying most of us are going to get exposed to this virus sooner or later. Let the scientists, the CDC and the Public Health Department focus on how we’re going to stop this virus. We should be focusing on what we can control, like taking the preventative measures the CDC is telling us to do, doing things as a community and not hoarding stuff, and we can take it a step further and take care of our health and do what we can to strengthen our immune system. For those people who cannot strengthen their immune system because of some health issue, do your best. I would try to figure out a way to strengthen my immune system no matter what the doctors tell me. My mom went through chemo and radiation due to breast cancer and I've been helping her strengthen her immune system. I have always said I cannot guarantee that I will never get sick, but it has still been years without me getting sick and I am still doing what I can to stay as healthy as possible so that I can add on more years of being healthy. Below are six things I have been doing for years--besides washing my hands and wiping my butt--to take care of my health and keep my immune system as strong as I possibly can. 1. Eat wholefoods and avoid processed food. Wholefoods are eggs, meat, seafood, fruits and veggies. Eating wholefoods truly is the best way to strengthen our immune system. I've mentioned this many times, I focus on eating high protein, (eggs, meat, fish, chicken), and the fruits and veggies I eat depending on how I feel or what I'm craving. 2. Drink plenty of water. The rule of thumb is to drink half your weight (measured in pounds) in ounces. For example, if you weigh 160 pounds, then you would drink 80 ounces of water per day. There really is no exact amount, but I use it as a baseline for me. You can always add electrolytes to your water too. Proper hydration will help your organs function properly, it helps flush out toxins, it helps your digestive system, it helps carry oxygen throughout your body, moderate body temperature and other things. All of these help your immune system. 3. Try to get plenty of sleep. This is a tough one for me, especially when my little ones keep us up at night. If we don’t sleep, we add stress to our body, our hormones get out of whack, and our bodies work over time. Our bodies repair when we sleep. 4. Stay active and sweat daily. We have a system in our bodies called the lymphatic system. This is our first line of defense against disease. It does this by filtering out the “bad” stuff in our blood and organs--it is a bit more complicated than this but I’ll keep it simple. This system does not have a heart, (pump), to move the lymphatic fluid up through our body. The only way this happens is through our movements. This is why I like to exercise in the morning; it gets my juices moving to help filter out and flush out the “bad” stuff. I train a lot because I train for events like triathlons and marathons. You only need a few minutes a day to get your heart pumping and break a sweat. The more consistent you are, the more you’ll be able to do, and the more you’ll actually enjoy it. Again, if you do not know how to exercise, you can always research or ask a professional, like me. 5. I take high quality supplements that my body will truly absorb. Supplements can enhance a healthy diet. I take my digestive enzymes, probiotics, protease, greens, aminos, multi-vitamins and essential fatty acids daily. There are other specific supplements that I take for my sports, but the first ones mentioned I take them for my health and to help boost my immune system. 6. Listen to my body. There are times when I see people eat and eat and eat and eat. I hear them say, “I’m so stuffed,” yet, they keep eating. There are times when our body tells us it is time to shut down, but we stay up late, barely get any sleep, and the next day we’re tired and don’t feel very well. As an athlete, I have to pay attention to my body. I have to know when to push and when it is time to back off. Thanks to my training, I have learned to apply this concept to my everyday life. It is not that difficult and it doesn’t take time to pay attention to what your body is telling you at this very moment. That is what I do. What will you do to better your health and strengthen your immune system? You can always copy what I do. There are no guarantees in life, except for death and taxes. I hope this virus is contained soon, but according to the experts, they believe most of us will be exposed. If my family and I do get exposed to this virus, I hope our immune system is strong enough to fight it off. The only thing we can do is focus on what we can control; and we can control what we put in our bodies, how we treat ourselves, and how we treat others. Is toilet paper going to protect someone from this virus? I highly doubt it. Hopefully the next time I go to the store there will be some toilet paper and I won’t feel weird thinking that people are looking at me like I’m crazy because I’m buying toilet paper. If you’d like to see toilet paper on the store shelves again, please share this. Blessings, Jose Nilo
When Gianna, my oldest, was one and a half years old, she was diagnosed with pneumonia. It hit me like a rock, I felt my heart drop and at the same time I felt a burning rage flow through my veins. She had to be hospitalized for a week. She had an IV, oxygen mask, nebulizer, they were drawing blood, and giving her injections. I remember the first few days they couldn’t control her fevers. She would constantly be at 103-105. She was so brave. She cried at times, but at times she would just stay quiet, like when someone just gives up, and I could see her tears rolling down her face. I felt so helpless. What hurt me the most is that I saw this coming for a long time before it actually happened. For a little over a year, she had been suffering from high fevers. In four different occasions, we took her to urgency, emergency and her doctor. The four times they all diagnosed her with an ear infection and put her on antibiotics. She was on and off antibiotics for over a year and she kept getting sick. From day one, I knew it wasn’t an ear infection and I didn’t want her on antibiotics. The health conscience inside me wanted to put her on my supplements. But I allowed other influences around me to do the contrary. I didn't follow my instincts and allowed the doctors to do their thing. One day we couldn’t get her fevers down. We switched with Tylenol and ibuprofen every 3 hours, like the doctors told us, but nothing was working. My wife called her doctor and they didn’t want to take her in. They said they didn’t have any available appointments for 3 months. They wanted us to take her to emergency or urgency but I was tired of the run around. So I told my wife to get in the car and we drove Gianna to the doctor’s office. As soon as we got there, a couple of the nurses recognized us and we told them what was happening so they took her in to check her vitals. She was at 103.3. As this was happening, her doctor walked into the office and totally ignored that we were there. I was speaking loud on purpose, but she ignored us and kept her back at us. Another doctor heard me and shouted out from the back,”I’ll take her in.” “Bring her!” As soon as she picked her up, she said, “this girl has pneumonia!” Then she turned to me and asked, “what have you been doing?” “Why haven’t you brought her in?” I almost exploded on her, but I took a deep breath and remained civilized. I told her everything that had happened and how doctors, including Gianna’s doctor, the one that ignored us, misdiagnosed her four times. She sent us to get her chest x-rays and cut us in front of everyone that was waiting. By the time we were done with x-rays, she rushed the technician for the scans and she confirmed her diagnosis. By that time she had already called the hospital to where Gianna was going to be admitted and spend the next week getting treatment. After all of this was over, Gianna was put back on antibiotics and now has mild asthma. But it wasn’t the end. Months passed, she turned 2 years old and she kept getting sick and the doctor’s solutions were to give her stronger doses of antibiotics. Getting fevers and having issues with her lungs were not the only issue now. Because she had been on and off antibiotics for over a year, she started having problems going to the bathroom. She didn’t want to go “poop” because it hurt so much. She would cry and cry even before she went to the toilet. She was so constipated, that when she did go, her “poop” came out really hard and she never seemed to finish. At that age she learned to say “my pansa hurts.” She was still in diapers, but we were already trying to potty train her and this issue made it really hard because she would rather go in her diaper. That’s how I know her poop was very hard because we would change her diapers and we could feel it. I finally told her doctors that it was enough. I told them that they had been working on her and giving her antibiotics for over a year and she wasn’t getting any better. So I was going to take care of Gianna’s issues myself. Here’s what I did. Disclaimer: Before I get into this, I have to give a disclaimer. I’m not a medical doctor. I don’t pretend to know everything about health issues and/or diseases. I don’t diagnose, cure or treat medical problems. If you have a medical problem, consult with your doctor. This is my experience and not medical advice. 1. First thing my wife and I did was take her off all medication. 2. Since Gianna’s immune system was weak, we took her out of school and day care. If any of the other kids there were sick, it would be very likely that Gianna would have caught whatever bacteria or virus that was going around. 3. We made sure she was eating. We gave her the foods she liked to eat, but we made sure she was getting veggies and fruits into her diet. We gave her mostly whole foods and very little processed foods. 4. The only thing she would drink was water. By this time she wasn’t breastfeeding anymore and we didn’t give her cow milk or any type of milk or juice. 5. We started giving her greens twice a day. The same greens that my wife and I take. The reason I like greens so much is because we can get the same nutrients in 1 scoop of greens as we would get from a bunch of fruits and vegetables. The benefits of all of these nutrients are countless. If you’re going to take greens, you just have to make sure they are made from a credible source, that they have no chemicals, and that the ingredients come from whole foods and not synthetic ingredients. Gianna drinking her greens.
6. We started giving her the probiotics we take. We had to open the capsule and give her the powder with water. She didn’t like it, so in the beginning it was a little struggle. We used the syringe so that she could take them. Back then we didn’t have the probiotics we give her now. Now, at the age of five, she takes them daily on her own. Probiotics are good bacteria that help keep the gut healthy. Probiotics, like the greens, also have many other benefits, especially strengthening the immune system and helping with constipation, which is what Gianna needed at the time. Most people think that probiotics should only be taken if you have problems going to the bathroom. But that’s not the case. I’m regular, but I take them to keep my gut clean and healthy. Video where I talk about the Probiotics7. Now that she’s older, we started her on kids digestive enzymes. She’s going to school and we allow her to enjoy the treats and some of the foods that are not so healthy. At home we feed her the healthiest we can, but we’re not perfect. But outside of the home, she sees the sweets, the chips, the cookies, the french fries and the processed foods. We do have a limit and draw the line on certain things like soda, but we don’t deprive her of many things. So the digestive enzymes help her digest her food so that she can absorb more nutrients and eliminate the waste. Our bodies were not created to digest chemicals and most of processed foods, which is why there are so many digestive issues. Digestive enzymes have helped Gianna stay healthy and keep stomach aches away. For more information on the kids digestive enzymes click here. Number 7 was after the fact. It only took a couple of days when Gianna started “pooping” normal again. But we kept her home for a month before we took her back to school. My wife and I kept on this regimen for about 3 months and we eased off a bit afterwards. Now Gianna is 5 years old and she got a fever a few months ago during the season when there was a major flu going around. What was interesting was that her temperature was at about 101. We gave her greens and her temperature normalized almost immediately and never came back. That has been the only time she has gotten a fever since she was 2 years old. She has had the sniffles a few times, but nothing major. The amazing thing about this is that we haven’t given her any medications since we took her off medications that one day. At the same time Gianna got a fever, my little one (9 months at the time) got sick with Influenza A. We did not give her a flu shot, but we were running into the same problems with her. She temperatures of 103-105. We took her to urgency 3 times and they couldn’t figure out what was causing the high fevers. We followed the protocol of switching Tylenol and ibuprofen every 3 hours, but that wasn’t working… again. The fourth time we went urgency, they sent us to the ER. There they took a swab sample and used a catheter to test for UTI. The analysis came back positive for influenza A. The doctor told us that for influenza A, they could give her a medication called Tamiflu, but it had to be given in the first 72 hours. When we took her to the ER it had already been 4 days. The crazy thing is that the next day, she was better. Her fever went away and she was still a little sluggish, but she didn’t get anymore fever. The whole time during this crazy, scary, blur, my wife and I were giving her greens and probiotics. Plus, since she’s still breastfeeding, my wife was loading up on her greens, probiotics and all of the supplements we take. Besides the Tylenol and ibuprofen, we didn’t have to put her on any antibiotics or antiviral medication. Vianney drinking her greensI’ve been a big believer that our bodies can heal on their own. For that to happen we need to give the body what it needs. Our bodies need oxygen, water, nutrients and they need to able to eliminate the waste. Now we live in a time where our foods have chemicals and the nutritional value in our food is very low compared to many years ago. Knowing this, if we’re going to feed our bodies processed foods, foods with chemicals, and foods that are low in nutrients, we have to help our bodies by cleaning them and give our bodies the necessary supplements to be able to handle the “stuff” that our bodies can’t process. I like to focus on keeping my digestive system clean and healthy and it’s what I did with Gianna. By doing this, it’s almost by default that the rest of the body is able to stay strong and healthy. #coachnilo #nutrition #greens #probiotics #digestiveenzymes #babyhealth #daddysgirls #daddylife #health #supplements #healthygut #influenza #flu #fever #constipation If you have been following my blogs and posts. Last week I did a 3 day cleanse/detox that was focused on anti-inflammation and on fat burning to set me up for my new training phase. After 3 days I was down 5 pounds. Day 4 - I lost another pound. And day 5 - I was down 7 pounds. Since I eat pretty healthy the majority of the time and because I kept training during this time, it's almost like I created momentum and the weight just kept coming off. I wasn't focused on weight loss. Actually, I didn't want to lose that much weight. I was hoping I wouldn't lose more than 5 pounds because I'm going to lose more during my next training phase. But it's ok, I can manage 2 extra pounds. A few people asked about the products I took during the detox. So here's a list of the products with the links. Some of you know that I promote nutritional products so everything on this list I'm either an affiliate or a promoter. I will list the products by company. Purium - Use my code: CoachNilo to get $50 credit towards your first purchase. Click here to learn more how to save with Purium. Power Shake More Greens Apothe Cherry Modere - Use my code: 885115 for $10 off your first purchase. Liquid BioCell - Collagen Kion - (Affiliate Disclosure) Aminos (Tablets) AM/PM Multi-Vitamins Essential Omegas Transformation Enzymes - (Get these directly from my website) Protease Probiotic Digestive Enzymes CBD Oil - I get this from a private source. If you're interested contact me through Facebook messenger or Instagram and I'll give you pricing and details. The Moringa, Ginger/Turmeric teas I got at Sprouts. Arnica tea is actually hard to find. I got this in Mexicali but I was told we can find it at Mexican stores here in the U.S. If you have any questions or concerns please do not hesitate to contact me. The easiest and quickest way to get ahold of me is through FB messenger or Instagram. #coachnilo #3daydetox #detox #cleanse #training #fitness #nutrition #health #swimbikerun #swimming #cycling #running #marathon #triathlon #ironman #daddylife #fitdad #antiinflammatory #ketosis #fatburning  Before I give away my end results of my 3 day cleanse/detox let me talk about Day 3. Day 3 started off great. I slept well again, felt ready to go in the morning and thank God because it was a busy day at work. After work I had a small challenge. I couldn't get home right after work like I had planned. I needed to eat early because I had a 2 hour training ride scheduled. At home, I was going to eat a veggie soup filled with plenty of starches, (potatoes, squash, lentils, carrots, celery, and some other stuff). Let me back track to day 2. I forgot to mention that on day 2 I weighed myself because I felt like I was losing too much weight. Before the detox I anticipated losing between 3-5 pounds, but I was hoping to stay closer to 3 pounds. On day 2 I had already lost 3 pounds. Forward to day 3. I weighed myself on Day 3 and I was down 5 pounds. In order to be able to get my training in (which was a spin in zone 1-2 with a few hard efforts), I was going to need more calories. So my options were fast food, burgers, tacos, burritos, Thai food, fried chicken, pizza or Vietnamese. I chose Vietnamese. I ordered veggie pho, with veggie broth and I asked them to add fish. The rice noodles are not the best during a detox but I needed the calories to keep me from losing more weight and for my training. This detox was meant for anti-inflammation (prevention) and to get me on fat burning mode to prepare me for my next training phase which begins next week. I could have easily waited to get home to eat my veggie soup. If I did that, I would have missed my training ride because I would have gotten home too late. My overall goal is to prepare for competition, so I didn't want to sacrifice my training ride. At the end of it all, I still accomplished my goal on this cleanse/detox even though I had to make adjustments on the last day. My joints and muscles feel great. I lost 2% body fat in these 3 days. I weighed myself on Day 4 in the morning and I lost a total of 6 pounds. Weight loss was not my focus, but it was expected. Fitness and health is a life journey. Life happens to all of us and our plans are not going to be perfect. But as long as we keep taking small consistent daily steps toward our goals, we'll keep making progress in life. Day 3 - Regimen. I kept drinking over 80 ounces of water throughout the day. Morning 1 glass of water with lemon (squeezed half a lemon) 1 full dropper of CBD oil 1 tablespoon of liquid collagen 1 scoop of More Greens 2 Essential fatty acids (omegas) 2 Essential amino acids 2 Multi-vitamins 2 Protease Mid-morning 1/2 cup of Pumpkin Seeds (with the shell) Lunch 2 scoops of the Power Shake Afternoon Veggie Pho with fish 1 Digestive Enzyme Before Bike Spin 1 scoop of More Greens 1 tablespoon of Apothe Cherry 1 full dropper of CBD 2 Essential fatty acids (omegas) 2 Essential amino acids 2 Multi-vitamins 2 Protease After Bike Spin 2 Scoops of the Power Shake 6 Strawberries 12 Black berries Before bed Hot tea - Moringa and Arnica 1 Probiotic #coachnilo #detox #cleanse #training #fitness #swimbikerun #swimming #cycling #running #marathon #triathlon #ironman #nutrition #health #lifehappens  Day 1 felt pretty good. I had to pee a lot more than usual, but besides that everything else was good. No headaches, achy joints or pains. I slept pretty good, except for the getting up to go to the bathroom a few times. Day 2 - I woke up feeling rested and ready to go. I felt alert and I wasn’t yawning in the morning. My abs felt super tight, so I know I’m burning fat. It’s interesting, but if I didn’t say or tell anyone that I was cleansing/detoxing, people wouldn’t be able to notice that I’ve been cleansing/detoxing. For the exception of having to pee a lot more than usual, I was able to go through my day normally and felt very alert. Day 2 - Regimen The differences from day 1 to day 2 will be highlighted in green. Morning 1 teaspoon of Extra Virgin Olive Oil 1 glass of water with lemon (squeezed half a lemon) 1 full dropper of CBD oil 1 tablespoon of liquid collagen 1 scoop of More Greens 2 Essential fatty acids (omegas) 2 Essential amino acids 2 Multi-vitamins 2 Protease Lunch 2 scoops of the Power Shake Afternoon 1 Large Avocado with Himalayan salt 1 Cucumber with lemon, Himalayan salt and cayenne pepper Early Evening 1 scoop of More Greens 1 tablespoon of Apothe Cherry 1 full dropper of CBD 2 Essential fatty acids (omegas) 2 Essential amino acids 2 Multi-vitamins 2 Protease Before bed Hot tea concoction - Arnica and Moringa 1 Probiotic Stayed tuned for day 3 of my 3-Day Cleanse.  The day after my birthday, I started on a 3-day cleanse. I'll try to keep this post short and to the point. My first cleanse was at a Tony Robbins event over 10 years ago. It was intense. I was in top shape back then racing mountain bikes as an expert and I was way younger. Even though I hated that cleanse, I learned a lot from it but didn't pick it back up until about 4 years ago. I started cleansing 1-2 times a year and the past 2 years I've been cleansing 2-3 times per year. Why do I do it? I do it mostly for health benefits. In those health benefits, there's more energy, better focus, fat burning (I don't need to lose weight), anti-inflammatory, better skin, and other benefits. Cleansing and detoxing is a great way for me to press the reset button. I'm basically resetting my body and giving it a clean slate. I like to do it when I'm going to start a new training plan. It gives me a kick start to my "semi-strict" nutrition plan. It gets me into "fat burning" mode very quickly. And I just feel great overall. This cleanse is a little different from other cleanses I've done, but it's similar in many ways. This cleanse is focused on anti-inflammation. Almost everything I'm eating and drinking has anti-inflammatory properties. The interesting thing is that the supplements I'm using on this cleanse, I already take them daily. So let me get into day 1. ***Throughout the day I had a ton of water. I had over 80 ounces of water. Drinking tons of water is probably the most important part of a cleanse/detox. Morning 1 glass of water with lemon (squeezed half a lemon) 1 full dropper of CBD (I've only been taking this a few weeks) 1 tablespoon of liquid collagen 1 scoop of More Greens 2 Essential fatty acids (omegas) 2 Essential amino acids (2 grams of my aminos is the equivalent to 18 grams of protein) I'll explain in another post. So I won't lose any muscle during these 3 days. 2 Multi-vitamins 2 Protease Lunch 2 scoops of the Power Shake - It's basically greens but it's like a vegan meal replacement Afternoon before my 1 hour spin on the bike 1 scoop of More Greens 1 tablespoon of Apothe Cherry 1 full dropper of CBD 2 Essential fatty acids (omegas) 2 Essential amino acids 2 Multi-vitamins 2 Protease After my bike spin 2 scoops of the Power Shake Before bed Concoction of teas - Arnica, Moringa, and Ginger/Turmeric 1 Probiotic What you see in the picture above is what I ate and drank all day, plus a bunch of water. I don't feel hungry. I believe it's because I'm used to fasting. But I feel great. Day 2 and 3 are different than day 1. I'll give you details on the next post. #coachnilo #cleanse #detox #nutrition #health #supplements #training #fatburning #antiinflammatory #swimbikerun #swimming #cycling #running #marathon #triathlon #ironman #greens #liquidnutrition Coach Nilo’s Daily Move - Day 13: Get the Heart Pumpin’! Many of my clients have told me how they hate cardio. Mostly is because when they do cardio they spend their time on a treadmill, a stair master or some kind of machine at home or in the gym. But cardio wasn’t meant to be boring. As kids we did cardio all of the time. When I was a kid, there weren’t many video games, no computers, no internet, no cell phones, iPads, etc., so we spent countless hours playing outside. We were always doing cardio and didn’t even think of it as cardio. We would just run, ride the bike, play sports, tag, hide and seek, go up and down the slide and did whatever we thought of. It was fun! Fast forward to today..., people have forgotten how fun life can be when we’re doing “cardio”. In other words, playing! I ride my bike and go running to train, yes, but I do it because it’s fun! It’s not playing tag, but I love riding my bike. I love the challenge. I love competing, racing up a hill against my brother or my friends. Participating and competing in endurance events, like runs, cycling, mud runs and so many other types of events or sports is fun. One can go out and party and do cardio. It's called dancing! Dancing is a great form of cardio as long as it's not just slow dancing. Events are packed with so many emotions mostly positive emotions. There are so many people that I meet at events and I’m blessed to have many of them as my friends. Anyone can do this. But people are so focused on losing weight or they’re stuck on their phones for hours, yet, they “don’t have time” to go out and do something that is so beneficial for our health in so many ways, especially our heart health. Weight loss or fat loss is easy. Honestly. It’s so easy but people complicate it. You can eat junk food and drink beer and still lose weight/fat. I don’t recommend it because we may lose fat/weight but our health will deteriorate. My point is losing weight/fat is easy. It takes a little discipline, a little work and consistency. But when you’re having fun, it’s a lot easier to be consistent. The workouts in these videos are super short. They’re so short you don’t have time to get bored. Make an effort to start doing cardio more often. If you already do cardio, awesome! Keep it up! Even bodybuilders and fitness models include cardio into their training plans because they know it has many benefits. Just remember, cardio can be done in so many different ways. Have fun! Now, let’s get today’s workout going and get in the habit of making fitness a part of our daily lives! Coach Nilo’s Daily Move - Day 12: I use a trash bag to work my glutes. Not the best option. But it’s what I had to work with at the moment and I’m trying to show that even if we don’t have access to equipment, (weights, gym, time, bands, etc), we can still get a workout in. With two daughters and both my wife and I have full time jobs, I can get a workout in. That’s easy. Now, recording, editing and making an instructional type video... that’s a big challenge for me, mostly because of the time. These workouts I’m showing in the videos I can crank them out in no time before I jump in the shower. So the trash bag was the best option for me as I tried to hurry to find a place to record. I tried cardboard but it kept slipping off my feet, so I went with the trash bag. It’s easier with socks indoors. You’ll see at the end how I struggled with the trash bag, but at the end, it still worked my hamstrings and glutes. There’s no reason for not getting in some type of fitness in everyday. 5 minutes is better than 0 minutes. Remember... the goal of these videos is to help people create a habit of making fitness a part of our daily lives. I hope it’s helping you and/or your friends and family. Don’t be afraid to tell your friends and family about these videos. I won’t be mad. Coach Nilo’s Daily Move - Day 11: Planks Today is simple. 3 movements while planking. Planks work the core and stabilizing muscles. It also helps the spine and lower back. If you can’t do the movements, you can always modify the moves or just plank for as long as you can until you get stronger. Remember the goal is to create a daily habit of making fitness a part of our daily lives. Coach Nilo’s Daily Move - Day 10: Don’t skip leg day! Today we do legs. Two movements. One legged squats and one legged Romanian deadlifts. 4 sets of the number of reps you choose. I do 10 reps in the video. Why so little? We’re still getting our bodies used to working out daily so intentionally we lower the intensity by keeping the volume low. It still works the muscles, but not so much they won’t be able to move the next day. Be patient. Don’t rush. The results will come. Remember, the goal is to create a habit of making fitness a part of our daily lives. Coach Nilo’s Daily Move - Day 9: More Push-ups Today is a valuable lesson I learned the hard way. As a kid, my coaches always made practice really hard. We had an easy day before a race, but that was it. Now that I’m a coach, I have years of experience and a lot of studies and research, I learned that working out super hard every day is not the best way to go. So today we are going to lower the intensity just a bit. By lowering the intensity, we are actively recovering which will help us perform at higher levels. This allows us to keep up with our daily fitness. It helps us feel better about ourselves because we intentionally lowered the intensity. What do I mean by this? When we go hard every day, we get tired and we can’t perform at our full potential, so most people will get discouraged and usually quit. Today we are doing 5 types of push-ups. You choose which types of push-ups you want to do and you choose your number of reps. I will be doing 10 reps for each type of push-up for a total of 50 reps. Coach Nilo’s Daily Move - Day 8 Today we hit the glutes. You’ll notice we start repeating exercises and combining exercises from different days into one workout. Little by little we’ll start adding intensity. Today’s focus is on form. Take your time on these movements. The workout is short enough... make every rep count. Remember the Goal is to create a habit of making fitness a part of our daily lives. Coach Nilo’s Daily Move - Day 7 Today we work the back directly. Usually the back is worked on with a pull up bar or with weights doing pulling movements. In order to take away any reasons for skipping a day, I implement a simple way to activate the back muscles. All you need is a wall. The exercises I show can also be done on the floor if you would like more intensity. Then I finish with a bit of core work doing twisting ab exercises. This is to switch it up a bit from doing push and pull and side to side. Today we add some rotation. Being a father of 2 daughters, (5 year old and 9 month old), is a blessing. Getting a workout done with two daughters... no biggie. Recording, editing, figuring out where to record and where to place the camera with 2 daughters... now that is a super challenge. Today was a character building day for me and my wife, (tough day). My wife had a super long day, so I had to wait until the little ones were asleep and until my wife got home in order to do this. So I went live. Here’s the raw video. No editing, no filter. I apologize in advanced for so much babbling. I was super tired, sleepy, it was my second workout of the day and I was running on fumes. For today's workout: If you can't do all the reps, lower your reps to what you can do. If you can do 5, 6, 7, 8 or more than 10 great! You work at your pace. Soon you'll be adding more. Remember the goal is to create a habit of making fitness a part of our daily lives. Coach Nilo’s Daily Move - Round 5: Get in the Ring Today we hit cardio! If you can get outdoors I believe cardio is more fun. But for the sake of the video and continuing to create a habit, here’s a little something for ya! Let’s get in the ring! #cardio #rockybalboa #boxing #coachnilo #training #fitness #dailyhabit #swimbikerun #swimming #cycling #running #triathlon #marathon #ironman #gotmyfitness
Coach Nilo’s Daily Move - Day 4 Today’s workout is more of a stretch and mobility type workout. The focus is the hamstrings and lower back, but as most my workouts, multiple muscles are working. It's a slower workout and it's 11 minutes. If you have time and feel up to it you can always add sets and reps. Let me know how you’re doing by commenting below. Coach Nilo’s Daily Move - Day 3 Today we are going to wake up a powerhouse that is kept dormant and weak because we spend a lot of time sitting. When these muscles are weak, it causes pain and/or injuries to other parts of our body especially the knees, IT Band, lower back, hips, and hamstrings, just to name a few. But when it's strong and healthy, it can help us perform at a much higher level, even if it's only carrying a baby up and down the stairs. This part of the body plays a huge role in our daily lives. It’s a 6 minute workout. Remember... we’re getting our muscles and joints ready for more intensity and the goal is to make fitness a daily habit so that we can have long term results. Let me know how you're doing so far by commenting below. |
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