What I buy at Costco

Hello there,

If you know me personally probably you have heard me talking about how much I love some of Costco products.

The other day I took my camera, drove to Costco and took pictures of some of those products with the price tag included.

Here we go!


This raw almonds are awesome. I eat them by the handful, add them to different dishes and salads, make almond milk, bake with them…endless options. They are not organic, I know! But with that tag price,  it is a challenging deal to let pass by 🙂




Love quinoa, great source of protein and nutrients and fiber! Anytime I want my tummy to be flatter I eat some quinoa as dinner. I make soups, salads, bake with it, again…options are endless. Check this website for more ideas how to cook with this ancient grain. http://www.ohsheglows.com



This nutty little nutrient-packed seeds are amazing! They are loaded with protein, fiber, manganese, iron, Vit B, Phosphorous…the list goes on…I sprinkle them on salads, cereal, yogurt or just plan with almond milk and some maple syrup.




Chi Chi Chi Chia!!! I cannot live without my daily dose of chia seeds. I have been adding a scoop to my daily smoothie for over three years now. Check this website to see how can you use them in a creative fun way http://www.vegangela.com




and this last one is from Italy! Love this tomato sauce because it has minimum amount of ingredients and it doesn’t have any sugar added as most of marinara sauces in the market. If I am gonna eat sugar, I want it to be on a pastry!!!!!! hahaha



Well, I hope you like it! Let me know if you did 🙂




Ironman 70.3 Silverman Bike Course — Detailed Description

this is extra valuable information for those racing IM Silverman or any one interested in biking around the lake

Jackie Arcana

Be better prepared for the Ironman 70.3 Silverman® bike course by reading this second post in a 2-part article written by Melodie Cronenberg, veteran Ironman competitor, multiple Kona championship qualifier, Team XCELL member, and long-time Las Vegas local.

Team XCELL member Melodie Cronenberg on the run during the 2012 Mountain Man Half Iron Triathlon in Flagstaff, AZ Melodie Cronenberg

In Part 1’s “5 Tips to Know About the Bike Course”, I shared some “insider information” that may serve to help smooth the road on your way to the finish line.

Now let’s get on our bikes and tour this challenging yet beautiful course!

Ironman 70.3 Silverman Bike Course: Detailed Description

Map of the 2014 Ironman 70.3 Silverman bike course. Credit: Ironman.com Download a PDF copy of the bike course map here.

T1 to Northshore

Directly upon leaving the Swim-to-Bike Transition you will meet your first hill, that is, the road heading up to Lakeshore Road. This hill is getting longer each week because the water level is dropping as summer rolls on! Best to use this time to get…

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Five Easy Ways to Exercise

Exercising is so healthy for us and at the same time challenging to do it consistently enough to get to that point were its easy. Here there are a few tricks that worked for me over the years. I have putted in action all of them. Sometimes one at the time, sometimes all at the same time. I still do and I would like to share them with you and see if you find them useful. They keep me motivated and in track.

1- Train with a buddy. When you agreed to meet somebody to exercise there are a lot more chances you are going to show up. A training buddy could also help you to stay motivated and he/she could inspire you do things that otherwise you by yourself wouldn’t do. One of this things leads me to number two:

2- Sign up for a event. I call this one ” Fear training” I have done a lot of this ones!!! Once you are signed up for an event you have to train for it. Don’t ya? You spent hard earned $$$$ to register for it. You may as well train for it. That fact will most likely get you out of the door to exercise.

3- Multitask. This is the only time I will agree with multitasking. In any other setting I wouldn’t even consider it; but, multitasking has been a wonderful and inspiring way for me to get out the door and exercise. The way I do it is listening to podcast that interest me (there are a ton of different podcast out there  talking about everything; from cooking to child raising to running to business mastery) I use I tunes. And also, taking the child with you on a stroller or the pet. Also listening to e-books. There has been times when I couldn’t wait to get out the door to keep on listening to my latest book acquisition.

4- Get yourself a new workout outfit/Reward yourself with something you like.  The first one I believe is self explanatory. About the second one I will only say that during a rough workout I am often thinking about the sherbet I am going to be getting after. Whatever you like and you don’t allow to splurge in it often. Get it. Use it as the carrot in front of the donkey.

5- Change places to workout here and there. Sometimes we just need to get out of the routine. You run around your hood everyday? Go explore that trail your FB friends keep on taking pictures of. You bike the same flat path over and over? Go do some hilly riding up in the mountains. Break the routine. It will bring a new appreciation of what you do and it will likely sparkle the flame again.

Plus Bonus Picture:






Comments and questions are appreciated. Also likes! yay

Ways to get the most out of life. Part #1

We are living in a world where we are pressed to deliver value all the time. It doesn’t really makes a difference if you are the CEO of a successful company or if you are the CEO of your household; if your budget involves three or four zeroes or one. We are all in the same boat. Trying to get the most out of this limited years we have to live life, trying to leave a legacy, a positive foot imprint here and now.

Over the years I  have learned and practiced a few rituals that helped me to achieve my goals. It is still a work in progress; but, I figure it would be fun to share what I do on a daily basis to squeeze the best juice out of my life.

First of all I believe in starting the day strong. The first hour of the day is the most important; it gives direction to what is going to be my attitude towards the rest of day’s unfolding series of events. It is important to create a routine to follow each day so we don’t spend time thinking about what to do.

1- Have a clean whole foods breakfast. Ideally a green smoothie. With lots of water. (I share my green smoothie recipe below)

2- Tame the monkey mind. (The Buddha described the human mind as being filled with drunken monkeys, jumping around, screeching, chattering, carrying on endlessly. We all have monkey minds, Buddha said, with dozens of monkeys all clamoring for attention). Meditation is a wonderful way to quiet the voices of fear, anxiety, worry and other negative emotions. Meditate every day for five minutes if you don’t have more than that amount of time. (Meditation technique at the end of post)

3-Exercise for at least forty minutes at least three times a week. Forty minute is what our heart needs to get pumped up and moving the blood around the whole body. Jog, dance, practice yoga, swim, bike, walk the dog…whatever rocks your boat. Just do it!

I am going to stop here for today. I know these are very simple principles to start your day with; however, it takes a lot of practice to make them a solid, unmoved, must have part of your life. I highly encourage you to give them a fare chance and try them; you will notice the difference in your life right away.

“An ounce of practice is worth a ton of theory!” Swami Sivananda87098

The only way to live a happy, fulfilled and meaningful life is to practice healthy behaviors, positive life affirming thoughts and challenging ourselves outside our comfort zone. Don’t take yourself too seriously; if you fall off the wagon, just lovingly and gently put yourself back into it. Laugh a lot! Practice until this routine becomes second nature and you cannot start your day without.

Green smoothie recipe:

plant-based protein 1 scoop
frozen fruits 1 cup
spotty banana 1
dates 3
spirulina powder 1 teaspoon
maca root powder 1 teaspoon
chia seeds 3 teaspoons
kale 3 leaves (dinosaur kind)
water 20 oz

Meditation technique:

In this meditation you will be using the flame of a single candle as the object of your meditation. Before you begin you may want to contemplate what candlelight represents to you. For what the candlelight represents to you will become seed thoughts for your meditation.

For example you may want to contemplate on this:

“Thousands of candles can be lit from a single candle, and the light of the candle with not be shortened. Happiness never decreases by being shared”. — Buddha
Or, if this is too much or too complicated , just try thinking “peace” “love” “health” “compassion” whatever is the idea that you want to focus on.

To start meditating choose a quiet place where you can sit comfortably for 20 – 30 minutes without distractions, then light your candle. I met a very successful business man in the past whom used to lock himself in his closet to meditate. It was the only way he thought he could find quiet time for himself. Hey! Whatever it takes!

As you sit comfortably with an erect spine and eyes focused on the flame, to settle your body start focusing your attention to the flame and your breathing pattern.

You can also try tensing and then releasing the muscles from your toes to your head until they become relaxed and still.

Keep on follow your breath as you gaze into the candle flame. During meditation your business is simple awareness, nothing else. No two experiences will be the same. Distracting thoughts will arise but you will not “hook” to them and follow them. Instead you will gently direct your focus back to the candle flame and following your breath.

When your mediation comes to an end rest for 3 or 4 minutes before rising. This transition time is important so do not return to daily activity suddenly, after meditating.


Regular practice of meditation will enhance your capacity to limit the production and influence of distracting thoughts. The monkey mind is tamed at last!

Thank you for reading!!!!

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Natalia 🙂

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Practice practice practice!


XCELL Triathlon Training for June 2014

I joined Xcell Silverman 70.3 training group. Check it out! It is going to be fantastic!

Jackie Arcana

Quote from Frank Lowery, operations manager for IRONMAN 70.3 Silverman: The best way to be successful at Silverman 70.3 is to do the work. XCELL gives you the opportunity to get the work done in the smartest way possible. Jackie Arcana knows the course, has raced the course, has coached the course, and knows the best ways to help you get it done.

20-week Silverman 70.3 Training – Last Chance to Sign Up Now!

Make your dream of successfully competing in Silverman — whether you’re a first-timer or looking to PR — a reality with one of my no-junk, let’s-get-it-done training plans.

To make it easy (yes, EASY!), all you have to do is choose one of three options that fits your goals, schedule and lifestyle:

* Silverman “NO Excuses” 20-week Training Plan Level 1

This plan is designed for first time 70.3 athletes or those just returning to the sport. I’ll keep you on track and you won’t have to think about what to do and when to do it. Expect to start with 7 hours of training per week, building to 12 hours on peak weeks.

* Silverman “Time Crunched” 20 week Training Plan Level 2

This plan is for those who want to do well but are balancing other goals…

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