WE ARE THE SHT ;)

in this post and episode, we discuss how to make our world-famous Yolkerolle recipe. it's foundational, and it's BRUTALLY SIMPLE!

the Yolkerole is extremely nutrient-dense and easy-to-make which means it should be a staple in homes trying to make real food work in a modern lifestyle. make it one day, pull from it for multiple days as you need it.

visit https://paulctijerina.com/yolkerole/ for the recipe.

this process is solid!

• the importance of creating intentions.
• using tomorrow for today.
• using what's wrong to focus on what's right.
• creating "if then" statements
• example statements.

resources at https://paulctijerina.com/if-then-statements/!

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in this episode we cover:

• conscious mind vs non-conscious mind.
• the principle of least effort.
• focusing on what you want vs what you don't want.
• wording intentions in present tense.
• using what's wrong to focus on what's right.
• having a healthy relationship with goals.
• freedom and flexibility with detachment.
• embrace the wisdom of uncertainty.
• thinking about the kind of person you want to be and who you want to become.

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we had a great Facebook Live discussion inside of our Facebook group SuperHumans United. we cover things such as:

• are vegetables with deep color better?
• what are some other safe starches we can try?
• what about colds and flus?
• how do we prevent and what do we do when we get sick?
• how often should we fast and for how long?
• what are the best sources of iron and b12?

as we embark on our own, personal, holistic health journies, we have to set ourselves up for success!

• purge the home of all the foods to avoid and things that don't serve you.
• swap out healthier options for things like fats, and things you feel like you may have to give up.
• set your home and workplace up for success so that you aren't snacking all the time.

this and so much more in this episode. links and resources are down below.

from 15, poor focus, feeling rundown, and being overweight, to 18, stellar student, and feeling and performing amazing!

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what are the best drinks to order at Starbucks? we'd recommend just getting coffee and if you add anything, just heavy cream.

• black coffee.
• black coffee with heavy cream.
• flat white made with heavy cream.
• latte made with heavy cream.
• cappuccino made with heavy cream.
• check out our post on alternatives to dairy.

there are many ways to create positive statements, intentions, and affirmations. we feel this is a summary of the best of the best!

• using what's wrong to focus on what's right :)
• having a healthy relationship with goals.
• determining the kind of person you want to be.
• creating prayers and visions.

I absolutely love the word 'elegance' and everything it stands for - or at least based on my understanding. elegance is the quality of being pleasingly ingenious and simple, clean, and neat.and to me, that describes our way of doing things exactly :)

when committed to a healthier path, our lives get so much easier because we reduce the number of choices we have - which is a wonderful thing! having too many choices available is stressful, complicated, and overwhelming.

we want to make health habits, easy, simple, clean, and repeatable.

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Colby and I had a great discussion! this time about identifying your why around training.

typically, you'll fall into one of these 3 categories. and when you focus on 1, the others tend to suffer:

• training ONLY for performance, to hit a specific goal, or for a specific result.
• training ONLY for ego.
• training for health (which btw is the best way ;)

I also get into a little about the nutrition aspect. we discuss this and more!