The Performance Balance

Coffee consumption has increase to levels never seen before and If you are a woman you need to know this because coffee on an empty stomach could potentially be that secret enemy!

3 month ago my pace was 5:35 and my avg. heart rate was 162 bpm, I could only run 11.89 km in 1.13 minutes and I was suffering a lot!
Today my pace, heart rate and distance had improved a lot and even though 15 km wasn’t easy I feel that the discipline and the consistency is slowly showing the results! Still a long long way to go but I am feel I am going in the right direction!

The difference between healthy and unhealthy fat is one the big problem of our modern life! Understanding this topic can really change your life!!

The battle between carbs is not about who is better, is about understanding what do they do to your blood sugar levels!

What Women Really Need to Know about: Animal vs Plant Protein!

Both are super important, specially as you start aging!
Both provide benefits and both are essential for a good balance health!

Well well, first time in this event: and with only 2 month of training + Xmas and New Years in between, we done a great job! Thanks for pushing me to do it!!

Here is what I ate to get the body ready for the race!
Some of the food are from

As human we evolve following nature, specially the day and the night and so our bodies and brain were adapting to this changed between light and darkness! It took millions of years to get out biology to follow this rhythm and it seems that modem life is not doing us a favor in this term!
The rhythm that can change your life is called Circadian Rhythm. The more you understand it and follow it the better will be your health!

Sunday slow and peaceful day!
Rest days are need them as much as training days!
Balance your life and the progress will come!!

When it comes to fuelling my workouts (specially biking) I been trying to rely on real food and not in nasty gels!

The reason? Even though training for specifics events is my focus at the moment, my gut microbiome still one of the lost important living organism of my body, so relying in real food had became a very important aspects of this specific trainings!

Real food like this provides the required quick energy (carbs) but also add a bit of fibre, water, macro and micronutrients that are so essential for a healthy gut and longevity!

2 hrs biking in zone 2 (190watts) - 58 km

1 x Banana of 120gr
1 x Oat, Banana and Chocolate cookie x 100g
1 x Date blitz ball of 50g
(Cookie and Blitz ball from

Morning riding session!
Finally achieved the 2 hours mark! It took me around 3 month to get to this stage and finally managed to get 58km at a pace of 28km per hour!
Heart rate was surprisingly low considering the amount of exercise on this week!
Nutrition was just perfect and didn’t feel any low energy along the session!
Progress is slow but without consistency nothing gets achieved!

Based on the latest trends from different health source, the focus has moved from the scale to the “functional lifespan.” People no longer want to just look smaller; they want to move better, live longer, and stay Functional.

So the question is: Are We are entering the age of The Strong Human.

Keep listening for more!