tatsvelez tatsvelez

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Tatiana Vélez, MS CPT  🇵🇷Español/English 📚Educator, Trainer, #RD2b 💫Guiding individuals into an active, healthy lifestyle @1upnutrition Code: Tatiana 💪Online Training ↩️

Si estás tratando de mejorar la fuerza en tu cuerpo entero mi recomendación es que intentes más ejercicios libres y deja las máquinas hacia un lado. Eso es porque usualmente las máquinas y las pesas aislan o limitan ciertos músculos en vez de imitar movimientos funcionales (utilizar todos los músculos del cuerpo, la estabilidad, y el balance). Incluyo algunos ejemplos de mis ejercicios favoritos para mejorar la fuerza en mi upper body para que se me faciliten esos pull ups 🙌🏽El peso del cuerpo puede ser igualmente o hasta mucho más retante.

1. Inverted Rows
2. TRX Table Top Chin Ups


I invite you to sit down and identify what exactly influences your eating habits? ⠀

Sure we know that vegetables are healthy, but there are so many factors that contribute to not being able to always eat fresh produce. I definitely lack intake when I’m traveling or expecting to travel, when I can’t think of a tasty way to cook them, when I don’t have the time to prep them, when I don’t want to buy in bulk because I don’t want to waste them, etc... There are so many that apply to me and I’m sure that for you as well!!⠀

Everyone is different and the best way to improve the way you eat is to identify factors and gap like these that you can improve on. Finding creative solutions first start on identifying the problems 🤓⠀

As telehealth, remote provision of services, and digital content keep increasing, so is our consumption of these and time spent on our devices. However, Holidays are a great time of year to cut back a bit on online scrolling and focus completely on the people around you that you most care about. ⠀

It is always so refreshing for me to take some time off and that’s exactly what I did. I took a lil break from social media this past week since I really wanted spend quality time with family, friends, and catching up on work.

Let me tell you!! There was nothing left of this casserole 24 hours later. It was that good! A light twist on a traditional thanksgiving side that I’ve always loved since I was a kid.⠀

Sweet Potato Casserole ⠀
Serves 6⠀

Mash 6 roasted sweet potatoes add 1 egg, 1/2 cup milk, 2 tsp cinnamon, 1/2 tsp nutmeg and 2 tbsp of maple syrup. Sprinkle a pinch of salt. For the crust, crush 40 g pecans, mix 60 g oats with 2 tbsp whole wheat flour, 1 tbsp brown sugar and 2 tbsp of coconut oil. Then coat the mashed potatoes with the crust, and bake at 350 F in the oven for 25 minutes. Voilà 🙌🏽😻

Desde que empecé este programa de dietética, he tenido varios obstáculos (estrés cómo uno de ellos) que no me han permitido llevar mi bienestar como una prioridad. ⠀

De la manera en que he buscado el balance es ser mucho menos estricta con mi dieta, no contar calorías, librarme de esa ansiedad, y comer intuitivamente con mi salud en mente. Me ejercito 4-5 días a la semana, cuándo tengo el tiempo,  para sentirme bien (cómo debería ser), no para verme de “x” o “y” manera.⠀

Tener control sobre todo no siempre es algo positivo, especialmente cuando el estrés empieza a deteriorar nuestro estado mental. El balance en la vida es un concepto simple, pero aquí un recordatorio que todos pasamos por el mismo obstáculo en obtenerlo.⚡️

Cookie ice cream sandwich! 🤤⠀

Got to fulfill my cookie sandwich craving by making it myself!! It was so much fun. I made double chocolate chip cookies using @1upnutrition chocolate shake protein and some extra almond flour I had around. The filling was just plain banana ice cream 🍌

We all have qualities and skills that are being continously refined and improved. As of lately, for me it has been prioritizing, organization and time management. It can be so overwhelming thinking about all the things I have or want to do. ⠀

This year has been specially challenging. Not only do I want to provide you all valuable content through multiple digital platforms but I also have to balance work for my Master’s, teaching, clients, interning for a performance center and volunteering 🤯😵 The fact that I am helping so many diverse individuals in different settings has been incredibly fulfilling, given me perspective and keeps me on my toes. (Plus hiring a digital strategist, making a bunch of to-do lists and my pocket calendar have been major key in keeping me sane & accountable with facets of my work). ⠀
Let me know at least one day to day challenge you face and what drives you to keep going ⚡️⠀

Going crazy with pumpkin everything and no 👏🏼 one 👏🏼 can 👏🏼 stop 👏🏼 me⠀

It’s just one of the easiest and tastiest ways to get in my Vitamin A, you know? Plus, it’s pumpkin season and fall. Do I need to say more?⠀

Instead of getting a sugary PSL everytime I crave one at Starbucks (not to mention its like $5 and I dont have big bucks to spend on coffee like that). I just make some at home. ⠀

Iced Pumpkin Latte:⠀
1. Mix coldbrew with 1/2 cup of pumpkin puree, some maple syrup (optional, sweeten to taste), 1/2 tsp cinnamon and 1/2 tsp vanilla extract.⠀
2. Add ice cubes, milk and serve! Use real whipped cream and sprinkle some cinnamon for that extra PSL kick🙌🏽

Going through a heavy lifting program again! 😁

For the longest time I’ve been stepping away from heavy lifting because I simply just got bored with my programming and lost some motivation along the way. Since then, I’ve enjoyed training more when I incorporated variety and other physical activity like yoga, calisthenics and hiking.
I can finally say I enjoy the way I carry out my activity and the balance I’ve created through my fitness journey. I’m mostly cycling around programs and incorporating a little bit of everything every now and then. Remember that fitness is about what works for you!
Here are some exercises from leg day I’m progressing in strength again ✨
1. Barbell RDLs
2. Trap Bar Deadlifts
3. Barbell Hip Thrusts

Butternut squash is in season and that means making affordable, delicious soup dishes at home for those colder days in ☺️🍂

I recently tried some butternut squash soup at my culinary class and I kept having the craving to go make some of my own, so here it is! ⠀

Butternut Squash Soup - makes 4-6 servings ⠀

1 butternut squash, cubed⠀
1 cup coconut milk⠀
2 cups bone broth⠀(water or chicken stock alt)
2 tbsp olive oil⠀
1/2 onion diced⠀
2 garlic cloves⠀
1 tsp paprika⠀
2 tsp cinnamon⠀
Salt to taste⠀

Dice butternut into cubes and cover in 1 tbsp of olive oil. Roast at 400 C for 20-30 mins. In a medium sauce pan, put what’s left of the olive oil, garlic and onion in medium heat. Lower the heat, and pour bone broth in while mixing, do NOT boil! ⠀
When squash is roasted and at room temperature, puree the squash in a food processor with coconut milk. Pour the squash puree in saucepan and mix with spices, salt. Serve! ⠀
Buen provecho 😁😊⠀

Let’s start doing things because we want to instead of doing them like we HAVE to! Doing things because they feel like a chore, to cross things out of a list can eventually wear off on us, make us feel stressed and anxious. If something you’ve been doing for a while doesn’t bring you the same joy, it is important to recognize it and try to include other things that make you happy. 🍂 #Cheesin

It was even more breathtaking in person. Nothing is as beautiful as a fiery fall sunset over the ocean 🌅 #ChasingSunsets

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