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

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

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

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'

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 &

Infrared Therapy, The thought of it brings a vision and sensation of the universe just vibrating through us while doing awesome things. Today, we're going infrared Sweat Nation!!! I've caught myself thinking more about infrared lately. I've been curious about it since hearing about its benefits from several sources. A new yoga studio then popped up named Sol Yoga in Wynwood, an up and coming hip neighborhood of Miami, so I decided to quench my curiosity. Infrared, which is a

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

Turns out that multitasking, that Swiss army knife approach to task completion has increasingly been getting the side-eye by scientists and medical professionals alike. Multitasking is not a thing our brains are "good" at, and it seems nobody has a “gift” for it. What's more, it encourages a habit of perpetual distraction. Stanford Researcher Anthony Wagner put it this way: “When [we’re] in situations where there are multiple sources of information coming from the external wo

Today I want to share some personal news with you. Just the idea of sharing it fills me with jittery energy. On one hand, who even gives #AF about my personal life? And then, on the other hand, Sweat Nation is a personal brand and many of you have been with the brand for the last 10 years and have watched it grow up with me. What I know is that I want to honor your connection to Sweat Nation because we are a family. Many of you have asked me about this over the last year, and

Have you ever have an idea that led to a life-changing decision? Something that seems like it came out of nowhere, but now seems so obvious and important in hindsight? This happened to me and, as a result, it changed my career. This one out-of-the-blue insight laid the foundation for the way my life is unfolding. I remember what sparked me to do this, but after listening to a podcast, I sat down and began a monthly subscription to Audible. You could say it was much more than

My mom's dog, Hero, was on his last days. He turned 15 Last year. He slept longer and deeper than ever. He no longer wanted to go on afternoon walks. his hips hurt too much. “There are big differences every year as dogs get older,” a vet said. “One day he won’t be able to get up, and when that happens, it’ll be time to let him go.” Just like that, one day Hero just didn't get up anymore. Last week while thinking of hero it made me think of Our little guy Hercules(2-year-old c

You've felt it right? There's so much to get done that you don't want to do any of it. It happens to me, I hit a brick wall. I’ve spent the last 10 years learning how to build Sweat Nation. I've listened to podcast after podcast, I see clients, I producing my blog and podcast, create new digital programs(30/30 Rise), manage several companies, And all of this is happening against the backdrop of planning a huge summer wedding with my fiance. I did everything I could to take c

Ok, i'll confess, this past weekend I allowed myself to live like i did in my 20's and did some not so awesome things for my brain. It's like I put dirty, unstable oil in my car, it was not the best choices for the internal mechanisms that propel it. Thank goodness this is not my lifestyle. If it was, sooner or later, smoke would start rising up out of the hood. You've heard that "you are what you eat. "Which means how well you function relies on the quality of the food you p

Once upon a time I used to be real lazy, and what's worse would convince myself that I was busy being lazy. I would much rather watch a TV show and convince myself that I was doing something productive. What I failed to consider while building this, was that my apathetic ways were actually costing me money—and time. When I finally made that connection (Shout out to George Glason and his book The Richest Man In Babylon), I starting getting smart about how I spend my time. Squa