Metabolic Fitness Retreat May 5-7, 2017

Metabolic Fitness Retreat from Marlina Velasco on Vimeo.

Our First Annual Fab and Fun Metabolic Fitness Retreat Xperience happens Friday, May 5th through Sunday, May 7th.

Promo VideoRegister NOW | Early Registration Special $299 (by February 28 at 5pm)* | Registration $399 (by April 30 at 5pm).

Metabolic Fitness Retreat Xperience:

6:00pm Greet, Meet & Eat

9:00 Power Yoga
10:30 Vision Board
12:00 Metabolic Training & Core Strength Bootcamp
2:00pm Beach and Meditation
4:00pm Macros and Meal Planning
6:00pm Dinner Social

9:00 Power Yoga
10:30 Goal Setting
12:00 Tabata
2:00pm Meditation
4:00pm Cooking Class
6:00pm Dinner Social

*Limited space available. Your online reservation will only be valid once payment is verified. Friday dinner, six meals per day both Saturday and Sunday included.

Learn simple approaches to calculating your macronutrient intake based on personal goals and activity level each day, and design your own meal plans to prepare for your next athletic challenge or achieve optimal metabolic fitness.

Outdoor activities (weather permitting)…
•Mountain bikes
•Bocci Ball
…and more!


30-Day New Year Squat Challenge

30-Day Squat Challenge: One Month to a Better Butt

Fitness Mag put together the ultimate 30-day squat challenge, featuring 12 squats that tighten and tone. Master a different squat or increase your reps each day, and add weights or other resistance if you are an elite athlete or training for powerlifting competition. #NewYearSquatChallenge

When it comes to butt-sculpting moves, there’s no better, more efficient exercise than the squat. Seriously. This exercise targets not only your glutes, but your thighs and core. 

Follow this plan along with your typical workout (even on running or lower-body days), except on the final day, when you’ll put all the moves together for a complete booty boot camp (see below for full description). Alex Silver-Fagan, an ACE-certified Nike trainer based in New York City, provided the moves and demos. Now….you provide the commitment! Check out how to master proper squat form, and let’s get started! Who’s in?

Fitness Mag • MOVE Facebook Event • Accountability Group

Fuel Your Fitness

Learn simple approaches to calculating your macronutrient intake based on personal goals and activity level each day, and design your own meal plans to prepare for your next athletic competition and/or achieve optimal metabolic fitness.
Join live weekly broadcast FREE via Periscope user: movetobefit and/or marlinav.
Workshop Curriculum:
1. Kick-off 2016: Intro and overview. (30 min) 6.29
2. Tips on creating scheduled meals & recipes. (45 min) 7.6
3. How do specific types of protein, carbs and fats affect metabolism and physiology? (45 min) 7.13
4. What types of foods cause inflammation? Learn to design an anti-inflammatory meal plan protocol. (45 min) 7.20
5. Vegan, vegetarian, gluten-free, dairy-free, sugar-free meal planning made easy. (45 min) 7.27

New Classes & Workshops!

GLP&RposterFINAL_PNGAdult Wellness Program at Green Lake Community Center (Fall & Winter):

•Metabolic Training and Core Strength Bootcamp
Four 6-week series • Tu & Th • 7:15-7:45am
10/11-11/17 • 11/29-1/5 • 1/10-2/16 • 1/10-2/16

•Mommy and Me Fitness
Four 6-week series • Tu & Th • 9-10am
10/11-11/17 • 11/29-1/5 • 1/10-2/16 • 1/10-2/16

•Fuel Your Fitness Workshop
Four 5-week series • Thursdays • 10:15-11:15am
10/20-11/17 • 12/1-12/29 • 1/5-2/2 • 2/9-3/9

Other Workshops and Meet-ups for 2016
• Metabolic Fitness Training
• Physique Competition Prep
• Regenerative Nutrition
• Running/Cycling/Multi-Sport
• 5K | Half Marathon | Full Marathon Training

Questions? Send email to

MOVE because you can!

We’re on the MOVE and getting stronger with each step. New healthy habits are easier to start when you have a committed accountability partner and nurturing community.

Vision – Build wellness communities for those seeking personal ownership and responsibility in optimal health, fitness and lifestyle.

Mission – Inspire, educate and motivate health-seekers to achieve optimal health through movement and adopting simple habits.

• Metabolic Fitness Training
• Physique Competition Prep
• Regenerative Nutrition
• Running | Cycling | Multi-Sport Training
• 5K | Half Marathon | Full Marathon Training

Questions? Send email to

Nutrition and Food Basics

Nutrition and food basics for improved fitness is similar to “BodyBuilding” basics…

(NOTE: Substitute the word “fitness” for bodybuilding in this article)

Seriously, the article I’m posting is the most condense article I’ve found that has all the components that I teach clients, my readers, and followers. The basics that I’ve learned and applied in my life for through my personal journey toward achieving optimal health and fitness. I don’t want to overwhelm anyone with recommended book lists about Zone, Caveman or Paleo, or Mediterranean diets. There’s great resources you can get your hands on. This piece is a foundation that you can build on or modify based on your personal, long-term goals. The best part is that it names off many of the foods that I personally eat, and can easily be incorporated into your lifestyle.

Print Friendly | Grocery List

Online Resource: Click here (Important Note: Some wording modified for clarity and details on food added by MOVE To Be Fit):

“A key component of the formula for bodybuilding success is nutrition. Nutrition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached.

We’ll now discuss the characteristics of a good nutrition program and we’ll also go over nutrition basics.

Continue reading

Fitness is a planned event

Every weekday morning, 20% of the people who enrolled for a gym membership show-up and do their “thang”. Some of them who live busy lives…family, career, church, and so on…enter these morning events in their iPhones, Androids, Outlook calendars, FranklinCovey systems, yah know. Their planners. Although they may not necessarily be using their time effectively or efficiently (tip), they “plan” to be there ever morning to do their workout.

I’m curious: How many of you have a scheduling system? How many of you include your workout as a planned event?

Here’s one of many great articles written by a champion bodybuilder, about goal-setting…

Fail to Plan, Plan To Fail: The Importance of Goal Setting

By Merilee A. Kern :: Original Post Click Here

Goal setting is a powerful tool, whether applied to one’s professional life, personal aspirations or health objectives. In fact, goal setting can make the critical difference between success and failure.

One obvious goal of many may be to simply stick to your diet and/or exercise program in the context of a busy, overscheduled daily routine, but effective goal setting goes far beyond this fairly elementary ambition.

While life may seem out of control at times and that you’re a passenger in life rather than the driver, remind yourself that YOU hold the greatest power of all – that is the ability to design your own life. You can wake up every morning and decide to exercise, lift your own spirit through positive affirmations, and eat a nutritious breakfast, or you can choose other options that may be detrimental to your emotional and/or physical health. Ultimately, the decision is yours and yours alone.

Continue reading

Tour de Champions for Liberty500

On April 30, 2010, I rode my mountain bike solo from Bellevue/Eastgate to Tacoma/E. 72nd Street. Crazy, I know. Many in my faith-family cheered me on. Their prayers are what got me safely to what was the originally planned “turn-around” spot in Bellevue. I arrived at the Tacoma campus around 7pm, and it was too dark, wet and cold to ride all the way back to Bellevue so a friend came to my rescue and gave me and my bicycle a “car” ride back.

This year, a small group of brave riders will join me. It’s two weeks sooner than anticipated. But as most “Champions” will do, we’re all taking on the challenge. Last week, in heavy rain, three of us rode the first course planning route from Champions Centre Bellevue campus to Ikea District part of the Interurban trail in Renton then back. My legs weren’t quite ready, and I ran our of much needed body fuel due to the unscheduled one-hour pit spot at Center Cycle. I didn’t wear the correct gear so I got soaked, and my body temp drop to unsafe level. So, Dave and his team were kind enough to put me in dry top and rain gear. Love those guys! They helped me gear up for last years ride as well, tuned-up my bike, and put slicks on my mountain wheels. At 12noon today, again in wet, Northwest conditions, we’ll finalize the first part of the route for Tour de Champions Liberty500 ride for Saturday, April 16, 2011.

The Why:  To support our church’s biggest campaign of the year, a group of us are riding our bicycles from our Bellevue campus to our Tacoma campus and taking pledges.

What is Liberty Offering? It’s a once a year sacrificial offering that our entire church gets involved in. Children, youth, adults – everyone brings their very best offering. More info…

I’m excited about setting a faster pace this year since I will have friends along for the ride…quite literally.

“Attend” the Facebook Event “in spirit” to show your support. Please help me with a pledge of any amount toward our group goal of $500. Donate now.


Do you remember hearing “you are what you eat” from Mom? In reality; you are what your digestive tract can breakdown and absorb. Any idea what happens to food that you cannot breakdown and assimilate? Ewww! It’s not pretty. So, consider eating the best that nature offers, will you please?

Top Ten List

It’s always best to work with nature. While our regenerative nutrition regime is designed to take advantage of the best of nature, it still makes good sense to back it up with these readily available “superfoods”. The list can be greatly expanded but this is a good start. Make it a goal to add a minimum of three items off the recommended list to your daily food program.

Apples: Different varieties of apples offer different phytonutrients, they are all loaded with antioxidants, including flavonoids, polyphenols, and fiber. (Cinnamon is also considered by many to be a super food in its own right so get twice the benefit by slicing up an apple and sprinkling cinnamon.)

Avocados: Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B vitamins and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with this fruit (similarly to the benefits from olive oil–healthy monounsaturated fatty acids). These are “good fats” and appear to lower LDL (bad) cholesterol levels, and raise HDL (good) levels.

Beans: They haven’t gotten the same media buzz as blueberries but some beans have more health-promoting antioxidants. They also have as much cholesterol-lowering fiber as oats and high in lean protein with is beneficial to heart health. They are also rich is B vitamins and potassium which includes both dried and green beans.

Blueberries: Fresh or packaged, frozen berries are sold throughout the year. Each tiny fruit deliver a highly concentrated amount of antioxidants including anthocyanins and other polyphenols, and carotenoids. They also contain fiber, folic acid and vitamins C and E, and full of flavor with few calories.

Dark chocolate: A great source of guilt-free flavonoids, 83% or more cacao solids bars offer the same kinds of antioxidants in herbal tea. Research shows that flavonoids play a role in helping to lower blood pressure and in keep arteries from clogging which is good news for your heart. Milk and white chocolate do not offer the same benefits.

Kiwi fruit: Loaded with Vitamin C similar as the antioxidants in oranges. Kiwis contain about as much potassium as bananas, and rich in Vitamins A and E.

Flavonoid antioxidants can be found in the skin which is edible after removal of the hair-like peel. When crushed, the black seeds produce kiwi fruit oil which is very rich in Alfa-Linoleic Acid (an important Omega-3 essential fatty acid).

Oats: Known for high fiber content, oats also deliver protein, potassium, magnesium and other minerals, and phytonutrients including antioxidants. Their cholesterol-lowering characteristics are well-known, and the fiber helps to stabilize blood sugar. The combination of nutrients appears to work synergistically for more healthy effects than when consumed separately. Similarly true of all whole grains, oats are relatively inexpensive.

Spinach: A well documented and popular fact is that these dark greens are loaded with lutein (great for eyes), many other carotenoids (antioxidants) and extremely high coenzyme Q content, several B vitamins, Vitamins C and E, iron and other minerals, and betaine (a vitamin-like nutrient beneficial to heart health). Low in calories, spinach can be consumed is mass similarly to kale, chard and other dark leafy greens.

Yogurt: Live cultures, also called probiotics or beneficial bacteria, are yogurt’s claim to fame. Read labels carefully and be aware of some manufacturing processes that may kill the cultures and processed sugar content in flavored varieties. Inside your digestive system, they fight bad bacteria, aid in digestion, help metabolize food and generally balance your flora and fauna. Yogurt is a good source of calcium and protein.

Super Food Glossary

Antioxidants: An umbrella name for many substances that retard the body’s normal process of oxidation, meaning a reaction to oxygen that releases “free radicals” that damage cells and break the body down. Digestion releases free radicals from food. Antioxidants help prevent this and also are thought to destroy free radicals and slow oxidation, reducing allergies, heart disease and cancer and the effects of aging. Dozens of antioxidant nutrients have been identified so far and are likely many more. Many vitamins have antioxidant effects, including Vitamin A (carotene), C and E.

Flavonoids: These are the best-known antioxidants (like tea and dark chocolate), among a groups called polyphenols. You also see the word flavonol, which is a subgroup. Relatives are anthocyanins which give blueberries their fame.

Carotenoids: These are the pigments that protect dark green, yellow, orange and red fruits and vegetables from sun damage, and they work as antioxidants in humans, too. Beta-carotene is the best known and also called Vitamin A. Although there are dozens, common carotenoids are lycopene and lutein.

Vitamins: Nutrients considered essential to health; a shortage of vitamins can create health problems.

Phytonutrients: Plant-derived compounds that are believed to improve your health but aren’t essential to your health. This includes antioxidants.