Culinary Gains - Coach Luna

07/11/2023

Week 6 of training and I want to quit.

12 More weeks until my Sky Island 50k and before each every run recently, the thought of dropping down to the 25k keeps racing through my mind.

15 miles is still hard and challenging but it's a safe play. I know I can do the 15 and not DNF.

The safe play is not what I'm after. I want to learn the lessons that come from enduring the struggle. Pushing past the discomfort builds resilience and self awarenes, even if I do DNF.

Here's to identifying as the person you want to become and building the habits to get there, one step at a time.

Si Se Puede!
Even if want to quit don't!

🤎 much love from someone who get it ✊🏽

I'm in searching for training accountability buddies, if type 2 fun is for you lets hit the trails, lift, and play in the water after.
🏜🏃🏽‍♀️🏋🏽‍♀️🏊🏽‍♀️🚣🏽‍♀️

Yes mom, I'm wearing sun screen and Janelle Sancho-Luna made me order another sun hoodie

02/04/2023

I'm new to trail running and elevation climbing so it got dark on me. 😅 Can you relate?

Wanting to reach my goal but not tear up my body, I took it nice and steady.

Luckily I had a full phone battery because of course I forgot my head lamp. 🤦🏽‍♀️ I left it in my old trail bag.

🚨New rule always have a headlamp while heading out after 3pm.

1st trail race is scheduled for April 29th. I joined the Mount Everest Challenge to keep me focused 💪🏽 well the half Everest because you know..

Have big Chingona Goals but start small.

11/29/2022

Im greatful for morning walks with Buster Boy 💙🍃🍂🍄

11/23/2022

Oh how I feel alive when I'm outside connecting to Nature, Body, Mind, and Spirit.

Where is your favorite place to sit with your thoughts?

11/21/2022

❗Si Se Puede❗

Show me the suffering of the most miserable; So I will know my people’s plight.

Free me to pray for others; For you are present in every person.

Help me take responsibility for my own life; So that I can be free at last.

Grant me courage to serve others; For in service there is true life.

Give me honesty and patience; So that I can work with other workers.

Bring forth song and celebration; So that the Spirit will be alive among us.

Let the Spirit flourish and grow; So that we will never tire of the struggle.

Let us remember those who have died for justice; For they have given us life.

Help us love even those who hate us; So we can change the world.

Amen 🙏🏽

Cesar Chavez UFW Founder.

Thank you for the opportunity to get in the Si Se Puede Spirit. Thank you to all the sponsors who made this possible!

✊S I S E P U E D E✊

10/24/2022

Learning to embrace my weird.👽💜

10/02/2022

The last 90 days are here. Are you closer to your goals?

Lets take daily action towards building healthy habits.

🙏Pray more
🧠Adapt an infinite mindset
💤Get great quality sleep
💦Stay hydrated
🥦Green plate audit for max nutrient intake
💪🏽Move often, lift things, and stay mobile
🌮Eat to fuel activity
🥩Prioritize lean protein your plate
🙂Be grateful

- Coach Luna

08/29/2022

🙌🏽

The motto is: Move well 1st THEN move big weight. Saying "form over weight" does NOT mean you always play it safe & only lift light. It does NOT mean you don't have goals of pushing bigger weights & setting new personal records. It ONLY means you have your priorities straight.
Of course, how MUCH you lift is all that matters in competition (powerlifting, weightlifting, strongman, etc). I think that goes without saying. But in my experience, those who don’t have their priorities straight (maintaining the technique>weight motto) usually aren’t the ones lifting big weights for long.
The goal with all the content I share is to help you express your true strength potential AND find longevity within that journey.
I’m not saying you have to move perfectly - no one is perfect. There will be days where technique suffers on certain lifts - we’re all human and learning! There is also no “one way to lift” as everyone has slightly different leverages, mobility & injury histories. But there are fundamental pillars of technique we want to see that matter. The goal is to try and move well & then progress up in load!
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07/24/2022

Hey Athletes, don't forget to stay moving this week!

Complete this workout daily or every other day to keep you strong💪🏽This way you will be ready to work when the time comes.

Start day 1 with the reps shown, then increase your starting reps by 5.
Day 2 reps 10/15/20/25
Day 3 reps 15/20/25/30
Day 4 reps 20/25/30/35

Are you willing to do the work even when you don't feel like it?

07/22/2022

Learn to eat your favorite foods with the purpose of reaching your goals.

This was a 740 cal breakfast
71g Protein
28g Fat
49g Carbs

07/16/2022

What else do you do?

Two words: food cravings. We all have them, but how can we overcome them? Here are NASM's 6 tips to avoid unhealthy food cravings!

Learn more about food cravings, what causes them and more with NASMs new blog, "6 Tips For Avoiding And Responding To Food Cravings." https://nasm.co/3IKdvPz

07/16/2022

What injuries are you currently dealing with?🤔 When you understand the why behind your injury, what movements/loads trigger your symptoms & those you can tolerate - it empowers you to take control of the recovery process! Too often we are left “in the dark” about injuries we develop.
One group of people only tell you how damaged you are by explaining the problem anatomy and never educate you on the path out of pain. They offer short term solutions and quick fixes to cover up symptoms & often tell you to “stop lifting so heavy” because it was ONLY the amount of lifting that was problematic. This leads many to fear returning to heavy lifting.
A proper evaluation uncovers the motions, postures & loads that trigger pain AND reveals those that you can tolerate well. This does 2 things. First it teaches us what things we need to back off on and avoid in the short term to kick start the healing process. It then provides understanding for what things we can continue to do while we recover (the last thing I want any athlete to do is COMPLETELY step away from the gym).
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Education from a proper evaluation empowers you to then understand how the rehab plan will eventually enhance our tolerance for a current trigger & build back resiliency! It teaches you that you are not fragile but illuminates exactly what motions, postures & loads CURRENTLY create pain & why. Education = empowerment to make the most optional choices in rehab = successful long term prognosis!
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07/15/2022

Looking to keep your student athlete active for the next 4 weeks? Come have them train with Coach Luna! Not only will they train like an elite athlete, they will also learn the importance of nutrition, recovery practices, and improve their mindset.

This 4 week program will take your student's athletic performance to the next level. Athletes will learn proper lifting form, weight training techniques, and improve movement patterns, while building over-all functional strength. Increasing strength, mobility, agility and stability ensure the longev...

07/12/2022

I'm loving this opportunity to improve my heat acclimation.

07/05/2022

Did you know, you're not suppose to have pain while squating? 😱

No foot pain
No ankle pain
No knee pain
No back pain
No hip pain
No pain at all

If you are expierencing nagging pain that won't go away, it may be time to go visit Positive Action Rehab & Performance ! They will give you the attention you deserve plus the tools to keep making progress!

Take the time to strengthen whats weak.💪🏽I'm coming back from 2 foot surgeries and a calf tear and I've never had this much control over my squats.

P.S. After 5 months of work, I just crushed 4 sets of 12 @ 105lbs. Started at a shaky, shallow 35lbs

No lift in the heel
No in ward movement in the knee
100% improvement in ankle and hip stability/mobility.

06/14/2022

Read it twice

Caloric deficit + positive nitrogen balance (high protein) + anabolic signaling via exercise (weight training) = success.