Hope this week finds you well! Education: This word means a lot if you're trying to reach your goals. It is a critical key to success. There is not a day I wake up and think that there isn't enough time in the day to learn everything I want to learn to help me reach my goals, or to help provide value to assist you in yours. Let's see what I've been delving into lately. With so much information the issue becomes that it's very hard to distinguish the good information from the

A popular question is the difference between full body circuits vs. body part splits, and how much cardio should be thrown in the mix. How many times have you heard the answer "it depends." If your goal is to spend less time in the gym, and accomplish the tight toned look quicker; full body circuits and Interval training may be the quickest way to get the best results. (with diet being in check of course.) Hitting your full body 3 times a week would keep your body in a state

Gazpacho is a cold tomato-based soup that originated in Spain. What better time to enjoy a chilled bowl of gazpacho than on a hot summer day? Use fresh ingredients for the best possible taste. Servings: 6 Here's what you need: 3 cups tomato juice 1/3 cup red wine vinegar 1 Tablespoon olive oil 2 large tomatoes, quartered 1 cucumber, peeled and cut into chunks 1 small onion, peeled and quartered 1 sweet green bell pepper, seeded and quartered Dash of hot sauce Fresh ground sal

Do you have the will to will your will? If will is even a thing. OMG, i think I already made myself cross eyed with that opening. In any case, self discipline is what this boils down to. Self discipline is the assertion of your "will power" over base desires. Do you ever wonder how people who seem to have iron clad willpower do it? Like most things in life it comes down to being a skill that needs practice. The only way to begin to acquire this skill, is to do just start doo

Here's a delicious weeknight dinner recipe that's quick to throw together. With lots of fiber and protein, this is the type of meal that will help make your fitness goals a reality. Servings: 6 Here's what you need... 2/3 cup coconut aminos 1 1/2 Tablespoons fresh ginger, minced 4 garlic cloves, minced 1/2 cup filtered water 1/3 cup pure maple syrup, grade b 3 Tablespoons arrowroot starch 2 Tablespoon Olive oil, divided 1 bunch green onions, chopped 4 cups organic broccoli, c

Whats the deal with carbs? Okay class, let's look at the science and get a bit of basic knowledge on carbs. A carbohydrate is an organic compound with the general formula Cm(H20)n, that is consisting only of carbon, hydrogen & oxygen. Now, is this important to remember? Hmmm...Probably not. But hey, let's pretend we want to be smart even if it's for just a moment. These days the vilification of carbs is on. It's usually the starchy grains that are being spoken about. Foods th

How are you?!?!?! I hope well. New Year's resolutions. Did you make one? Are you keeping on it? Honestly. This Blog Is the Very first resolution I've ever made. I plan on sticking with it. Not because it's a new year, but because I want to be accountable to as many of you as possible. My name is Flip Aguilera. With A being the first letter of my last name I've made it a "thing". Accountability it's the first A. There's another reason I use the AAA's. They are also a represent

Eating plenty of vegetables will help you cleanse. Here's an awesome recipe for roasted broccoli and cauliflower that is quick to make and tastes great. Serve this with a piece of lean meat for a well-balanced, fitness approved meal. Makes: 4 Servings Here's what you need… 1 bunch broccoli 1 bunch cauliflower 1 Tablespoon olive oil dash of sea salt dash of pepper 4 garlic cloves, minced juice from 1 lemon Preheat your oven to 425 degrees F. Lightly grease a large baking she

First off, Id like to thank all of you who reach out with positive feedback on the content Sweat Nation is creating! We will work to the best of our ability to give the most educated and solid information straight to you. With that lets jump in to the deep side of the pool. Today's Topic is Water! I'd like to thank Sweat Nation Citizen Lissette Martinez for this first question. She wanted some clarification on the whole 8 glasses of water per day idea. Did you know an estimat

Hello!! I'm Flip Aguilera, Sweat Nation Founder. and I would like to welcome you all to the Sweat Nation blog. This blog will be for the Professional that wants to optimize their mind/body, finances/career & relationships. Fitness has been a huge part of my life and I'd like to be able to share the things I have & will continue to learn. Let's make this fun, and more importantly. This blog will be informative. Lets dive in. Fitness is where my journey began. Through time i'

What is inflammation? A precise definition seems altogether impossible. Inflammation manifests in different ways, which spans the spectrum of both helpful and harmful. Today we are working towards having a better understanding of inflammation and its role in our lives. The best attempts to define inflammation still lack the precision that we've been looking for more than a century. Inflammation is our immune system's primary tool in the elimination of toxic agents and the re

Chia seeds are a delicious and nutrition-packed treat. We use them all the time here in the Sweat Nation Kitchen. Chia seeds, you can think of them as mini powerhouses packing more calcium than milk(you want less dairy anyways), more antioxidants than blueberries(excellent add on), and more Omega-3 than Salmon. Their texture can make your treat interesting, they're so versatile and are a great protein-packed addition to many recipes because of their ability to thicken and gel

You're at the grocery store. A typical thought on your grocery list if your goal is to get in shape might go something like... – Protein (chicken, beef, fish, eggs) I'm pretty sure I'm supposed to eat protein. – Healthy fats (avocados, coconut oil, nuts) Fat! Am I supposed to eat it or not? – Carbs (sweet potatoes, oats) Aren't carbs the new devil? – Supplements (protein powder, creatine, glutamine) Which if any supplements should I be getting? – Frozen pizza. I'm pretty

Sometimes you just want a pile of something spicy-creamy-comforting… like Pad Thai. The original recipe includes the fixtures, rice noodles, soy sauce, peanuts, and sugar. To make it safe for Sweat Nation to consume it, We got working in the Sweat Nation kitchen and came up with this Super Star recipe that's sure to keep you feeling full and happy. We hacked the recipe by replacing the noodles with spaghetti squash, used coconut aminos instead of soy, recruited Sunbutter sauc

In the nutrition world, for many out there peanuts are a big no-no. It may not seem like a big deal to me to give up peanuts until you remember there are many decadent delicious recipes that call for peanut sauce. Veggies dipped in peanut sauce. Grilled chicken satay dipped in peanut sauce. Shredded beef wrapped in a butter lettuce leaf with diced red onion and drizzled with… peanut sauce. You get the idea. In looking for solutions for Sweat Nation clients I came across Sunbu

It's the week of July 4th and since you are an integral part of Sweat Nation today we are going to go over ways to live longer. With more days on this journey why not fill it with more friends, family, and freedom. It's been suggested that humans could live up to 120-140 years old. The current average U.S. lifespan has stalled at about 76 years. Chronic disease is the main culprit at this moment in the human story. Today we are going to talk about longevity, how to have more

I know you've heard that you need sleep, but just about everyone around you is proclaiming on high how they get by with "FOUR HOURS OF SLEEP, and I'm fine!". Are they? They seem like they're full of energy, whatever that means. What do we really know about sleep? Well, let's jump down the rabbit hole! Sleep. It's pretty clear that getting quality sleep is the lowest hanging fruit you could snatch to give you the greatest return. You'll feel good, and have energy throughout yo

What's good on your end of the screen? This past weekend I had the honor of officiating the Wedding of Rosalind Konikoff & Henry Rodriguez. The setting was magical. This was a destination wedding. The wedding took place in the hills/mountains of Dansville, New York at the Redmond House. Beautiful setting if you ask me. What an honor to be asked to preside over the public confirmation of the commitment of these two friends. The Sweat Nation Triumvirate is Mind/Body, Finances &

One of my favorite Sweat Nation clients has gone keto! In other words, she's cutting her carbs down real low. She wants to fit in some cool articles of clothing and is trying to get there quickly, So I told her I'd help keep her on track. She asked me "Flip? what can I do for a little something sweet just to get the feeling?" With that, I give you Keto blueberry Pancakes. Who doesn't want light, fluffy pancakes? Meet this Sweat Nation keto blueberry pancake recipe, "you're we

My "Boy Child" is a born introvert, I read and try to understand the struggle of what it's like to feel like he might when being in busy social situations. He's broken out of it as he's gone through his teenage years but my imagination thinks what if he's “that guy” at conferences or events, who ducks away to his room or heads outside to recharge his batteries every few hours – something accomplished by escaping the crowds and being utterly alone. Maybe you thrive on long, so