WE ARE THE SHT ;)

welcome back to another episode of Health & Performance Conversations with Paul C. Tijerina and Colby Phillips of The CrossFit Combine. in this episode: what is max capacity? what contributes to or takes away from max capacity? how does understanding max capacity help prevent injuries? what does real food do for us? how does it help? we discuss this and more :)

what are you made of? you really are what you eat :) what is food? what is food doing to us? what do we even eat food for? food builds our bodies. we want to eat foods that nourish the body, and we want to eat in a way that trains the body how to use fat for fuel. in this episode: eating to build the body. eating in a way that trains the body how to use fat for fuel. what are carbs, starches, suga...

perception and acceptance if you ever find yourself upset, angry, frustrated or wishing things were different - you're resisting the present moment, and you're resisting what is.  you're suffering needlessly.   here's how to work with it.   meditate every day. we've got some great resources in this playlist and this one. acknowledge what you are resisting. notice it yourself resisting what is = be...

understanding what's happening and why we meditate. this is an episode taken from our program 29 Days of Mindfulness and we think it's solid! here we talk about: feeling amazing being our default. why we are not happy most of the time. our habituation to thinking. expectations. what we need to do to be happy. what we can start doing right now. notes and resources are listed below. subscribe to our...

success stories with the Prince family we adore the Prince family! what great representatives of what real food, sleep, meditation, and CrossFit can do! Suzanne is a retired nurse practitioner. Kevin is a retired Medical Doctor (MD). Delancey is going to school for a Registered Dietician and holistic health. all of them come from the medical community with different perspectives. all experienced t...

the importance of always going without something. we always want to be tinkering, we always want to be experimenting, and we always want to be going without something. this is the best way to customize our personal way of eating. in this post and episode, we discuss the importance of always going without, including: why we always want to be experimenting and going without something. what specific...

this was such a fun and amazing interview with 2 amazing members of the SHT community. in this episode we talk about what things were like before finding health thru the SHT, what their experience was like going through our SHT Real Foodie Masterclass , and what things are like now. we have a summary of notes, resources, and their beneficial changes below. subscribe to our podcast on Apple Podcast...

Strategic Carnivore chat Ashley and I get down and chat about all things Strategic Carnivore BEFORE our progression kicks off!

CrossFit Games 2019 recap we had such an amazing experience at the CrossFit Games 2019! we kept it real, and we felt amazing! - food prep - supplement prep - sun exposure - Strategic Fasting - meditation & mindfulness - keeping it real on the road - responsible drinking - hella fun :) visit https://paulctijerina.com/crossfit-games-2019-recap/ subscribe to our podcast on Apple Podcasts  | Spotify  ...

supplementation can be beneficial within the context of eating 100% fresh real food according to the SHT way. we just want to make sure we are strategic with our supplementation :) in this episode: what is Strategic Supplementation? popular supplement myths. what superfoods we recommend consuming. what supplements we recommend taking. how we feel about plants. what special considerations we have f...

Strategic Fasting and how to lose bodyfat. knowing that you don't have to eat is a beautiful thing.   in fact, not eating is actually extremely healthy. this is a post and podcast with resources as well as the option to download a more detailed seminar with handouts. what is fasting, and what is the difference between fasting and the SHT Strategic Fasting? why do we want to fast as an SHT communit...

all of our foundations matter. if we want to look, feel, and perform our best we must address ALL of our foundations for health. most people focus on fitness and nutrition only, placing a larger emphasis on fitness than anything else. the physical body requires food, natural movement, and sleep. our higher selves require social connection, being in nature, and a meditation & mindfulness practice....

hydration. hydration is important, and there are many ideas and myths out there.  in this episode we discuss: popular myths roles of water signs of dehydration mineralizing water hydration guidelines resources are in in the rest of this post. subscribe to our podcast on Apple Podcasts  | Spotify  | Stitcher  | Overcast  | Google Play   visit  https://paulctijerina.com/ hydration /  for the rest!

how to discuss CrossFit and nutrition with other humans for those of us who do CrossFit and eat real food according to the SHT, we inevitably get into conversations about what we do. as soon as we talk about CrossFit, walls go up!  people start talking about injuries, not wanting to look a certain way and other ideas that are inconsistent with what we actually do. as soon as we talk about real foo...

jerky and meat snacks here's our take on choosing jerky and meat snacks.   on the topic of "snacks." beef jerky and dried meats are some of the best snacks available. most of us that are real foodies probably don't' find it necessary to snack much, if at all.   but even if we don't snack, most of us would all benefit from having some optimal choices available just in case.   I know I find myself w...

a client conversation around sun, sleep, using meditation, and nutrition travel tips. I had an amazing session with a client. we wanted to catch our key points on video and audio!  here we talk about: the benefits of consistent time outdoors and how it improved sleep. the practical use of meditation in everyday life, especially where you need more focus. nutrition travel tips - how to keep things...

Sonia and I had a situation that forced us to sit and talk.  practical application of meditation, mindfulness, and conscious communication. subscribe to our podcast on Apple Podcasts  | Spotify  | Stitcher  | Overcast  | Google Play  

bone stock FAQ broth, stock, and collagen   what is bone stock or broth? basically simmered bones. by simmering bones for an extended period of time, you get the nutrients from the bones and connective tissue into the liquid. this is the bone stock or bone broth.   why should people be adding bone broth to their diet? we want to mimic nose 2 tail eating, and this is one of the easiest ways to do i...

meditation & mindfulness. everyone knows that most of us would benefit from learning to meditation and learning to incorporate mindfulness into our daily lives.  yet most people don't know WHY and don't know how. just like there are an infinity of ways to eat real food, and yet we feel like the SHT is the only way.  there are so many different ways that are taught to meditate. we feel like the SHT...

health, passion, and self talk we captured some great information based on a conversation with an SHT and CrossFit Combine member.  all about finding your passion, focusing on health first, and watching your self talk.

consistency with fitness | health & performance conversations this is a recap conversation me and my fitness mento Colby Phillips had around being consistent with fitness.  resources and links are below :)   visit our post for all the supporting details  https://paulctijerina.com/ consistency-with-fitness /

why we love cured meats. we love cured meats!  especially traditionally prepared cured meats.  we are NOT talking about deli chicken breast or turkey breast or roast beef.  we ARE talking about cured and fermented traditional meats such as pepperoni, salami, prosciutto and others. subscribe to our podcast on Apple Podcasts  | Spotify  | Stitcher  | Overcast  | Google Play   not all meats are creat...

Ben Smith, media producer and videographer from the Nutritional Therapy Association, came down and interviewed me for some course curriculum.  we had such amazing and genuine conversations, we wanted to try to capture some of it on audio. in this discussion, we talk about all things nutrition, lifestyle, and fitness.

alternatives to dairy this is a short post on alternatives to dairy.  we give our top recommendations.  check out the post asssociated with this episode.  we have links and resources to everything we discuss including a downloadable "self-testing" handout. subscribe to our podcast on Apple Podcasts  | Spotify  | Stitcher  | Overcast  | Google Play   we love full-fat dairy. it is concentrated nutri...

circadian rhythms and sleep this is a great primer on circadian rhythms and what you can do NOW to improve your sleep. scroll down for recommended reading and resources associated with this episode. subscribe to our podcast on Apple Podcasts  | Spotify  | Stitcher  | Overcast  | Google Play   circadian rhythms on Wikipedia. National Sleep Foundation. information on lux fron Wikipedia.