Pound Fitness Class
Angelina College vs. Houston Christian University – Two Brothers in Competition
Today is a special day, being the first time our sons, Gabriel and Marcos, competed against each other in an official soccer match at Houston Christian University. To me, it didn’t really matter which team won. It was just great to see both playing on the same field at the same time, competing. It was also the first official game for Marcos to play after a long 3-year wait after two major ACL injuries.
The Importance of Consistent Aerobic Training
Delicious Gluten Free Waffle Recipe
This morning my wife surprised me by making a Gluten Free Waffle that was healthy and absolutely delicious at the same time.
This was a nice change because lately I’ve been eating eggs with sardines every single day. Although this is a powerhouse superfood breakfast, you can get tired of it on such a regular basis.
I use the Herbalife Protein Baked Goods Mix (I don’t sell Herbalife, I just like some of their products). This is the key for this recipe being gluten free.
Give it try. It’s easy to make, quick, and delicious. Just add a little honey and a few rasberries for a little natural sweetness.
Don’t Just Go Through the Motions, Give it Your 100%
A Simple Upgrade to My Daily Coffee Ritual
One of my favorite daily rituals is enjoying a really good cup of coffee—and lately, I’ve been loving the combination of organic Brazilian coffee with Laird Superfood Creamer (Sweet & Creamy). It’s become a simple, healthy upgrade that genuinely makes my coffee experience better.
What I appreciate most about Laird Superfood Creamer is the quality of the ingredients. It’s made with nutrient-dense, coconut-based ingredients and contains no artificial additives, no preservatives, no seed oils, and no artificial or “natural” flavors. That matters to me, especially when something becomes part of a daily habit.
From a nutrition standpoint, it’s a win. The creamer provides a clean, natural energy boost without relying on questionable ingredients. It contains only 1 gram of sugar, so there’s no need for stevia or other sweeteners—the flavor is already balanced, smooth, and satisfying. The creamer enhances the coffee rather than overpowering it, creating a rich and enjoyable cup every time.
This combination can also fit well into a heart-healthy lifestyle, including for individuals recovering from a cardiac event, like me (with their doctor’s approval). The key is moderation—limiting intake to one cup per day. Organic coffee is naturally rich in polyphenols, powerful plant compounds that support brain health, cognition, and mental focus, while helping reduce oxidative stress in the body. When paired with a clean, coconut-based creamer like Laird Superfood—free from inflammatory seed oils and artificial ingredients—you get a gentler, smoother coffee experience that supports both heart and brain health.
And let’s talk practicality—this couldn’t be easier.
👉 Brew a cup of coffee
👉 Add one spoonful of the creamer
👉 Done
Easy peasy.
The best part? It tastes absolutely great. Smooth, creamy, lightly sweet, and deeply satisfying. Paired with organic Brazilian coffee, it feels like a café-quality cup made right at home.
Another bonus: it’s widely available at most grocery stores, costs under $10, and one package provides about 113 servings, making it both economical and convenient.
If you’re looking for a simple way to make your daily coffee healthier, more enjoyable, and still incredibly practical, this is one small habit that delivers big rewards—one great cup at a time.
Beef Liver Recipe Colombian Style
Almerzo colombiano en la montana.
Throwback Thursday – Cida Fitness 2
Core & More with Cida
My Daily HRV Morning Ritual: A Simple Routine to Support Heart Health, Stress, and Recovery
Over the past six months, as I’ve continued recovering from a cardiac event, I’ve become even more intentional about how I start my mornings. What I do in the first few hours of the day sets the tone for my heart rate variability (HRV), stress levels, energy, and overall health.
Every morning before heading to work, I follow a simple routine built around consistency, awareness, and calm. My intention is not to convince you to copy my routine exactly—because morning routines are very individual—but rather to encourage you to create a rhythm that works for your body, your schedule, and your health goals.
A Quick Review: What Is HRV and Why It Matters
HRV, or Heart Rate Variability, measures the variation in time between heartbeats. In simple terms, it reflects how well your nervous system adapts to stress and recovery. A higher, well-trended HRV is generally associated with better recovery, resilience, and cardiovascular health.
What’s important to understand—especially for individuals recovering from a cardiac event—is that HRV should be tracked as a trend over time, not judged based on a single day. Daily fluctuations are normal. The goal is to look for patterns that tell you how your body is responding to sleep, stress, exercise, nutrition, and recovery practices.
My Daily HRV Morning Ritual
Below is what my mornings typically look like. These steps help me stay grounded, relaxed, and physically prepared for the day ahead—while supporting my HRV and overall health.
1. Wake up at 6:00 a.m.
Consistency matters. Waking up at the same time each day supports circadian rhythm, nervous system balance, and recovery.
2. A brief prayer of gratitude to God
I begin the day calmly, centered, and thankful. This simple act reduces mental stress and sets a positive emotional tone.
3. Check blood pressure and HRV using an app
This is about awareness, not judgment. I take note of the numbers and move on with my day, focusing on trends over time.
4. Breathing exercises
Slow, intentional breathing helps activate the parasympathetic (rest-and-recover) nervous system, which is key for HRV.
5. Lemon drink
Hydration first thing in the morning supports digestion and helps gently wake up the body.
6. A 60-minute walk in my neighborhood
This is one of the most powerful parts of my routine. Walking improves circulation, lowers stress, supports HRV, and provides time outdoors.
7. A balanced breakfast
I typically eat eggs along with sardines or salmon and vegetables. This provides high-quality protein, omega-3 fats, and nutrients that support heart and brain health.
8. One cup of coffee with Laird Superfood Creamer
I enjoy just one cup per day. The clean ingredients and coconut-based creamer enhance the experience without unnecessary additives.
9. A large glass of a red drink with my morning supplements
This supports micronutrient intake and complements my overall nutrition plan.
10. Praying the rosary
This is a time of reflection, calm, and spiritual grounding—an often overlooked but powerful contributor to stress management and recovery.
By 9:00 a.m., I’m ready for work, feeling mentally clear, physically prepared, and emotionally steady.
Why Morning Routines Matter—Especially After a Cardiac Event
For individuals who have recently experienced a cardiac event, a consistent morning routine is essential for recovery. It helps regulate stress, supports nervous system balance, improves adherence to healthy habits, and creates a sense of control during a vulnerable phase of healing.
At the same time, morning routines aren’t just for recovery—they’re just as important for anyone who wants to improve health, fitness, energy, and quality of life.
Find Your Routine
Your morning routine doesn’t need to look like mine. It might be shorter, simpler, or structured differently—and that’s perfectly okay. What matters most is that it’s intentional, repeatable, and supportive of your well-being.
Start small. Stay consistent. Track trends, not perfection.
A thoughtful morning routine is one of the most powerful investments you can make—for your heart, your mind, and your life.