June 2025

The last thirty days in June I got to have new, exciting and challenging experiences. These included experimenting with quitting caffeine, going through a hiring process for coaching at a youth soccer academy, and making a trip to the beautiful state of Maine with my family. In addition, I have enjoyed changing my training routine slightly to incorporate more weightlifting, and I was also glad to write about one of the most transformative seasons I lived while pursuing to become debt free.

TRAVEL

At the tail end of the month, my parents, my brother and I got to go on a trip to the state of Maine for the first time and it was a truly memorable one. Also, on two occasions my brother Fernando and I drove to New York City and enjoyed long runs along the Hudson River. In fact, neither of us had ever run in the city before, and finally doing so we appreciated how awesome it is.

Spending four days in Maine with my family was special. We arrived at the picturesque city of Portland, where we spent a day exploring Fort Williams Park and strolling around downtown. We had a delicious meal at a restaurant by the port serving brick oven flatbread, then we drove up the coast for about 2 hours to Northport, and we lodged at a cozy countryside cottage. Two of the three days during our stay, we traveled further north to Acadia National Park, whereas one day we simply remained inside, relaxed, and enjoyed the torrential rain. Visiting Acadia National Park was indeed a wonderful adventure. On our first day at the park, we spent some time at Sand Beach – a relatively short stretch of coast surrounded by cliffs offering stunning views. From there we accessed the difficult Beehive tail and hiked up to the mountain summit, then we also stopped at Otter Cliffs Overlook to take in the amazing scenery. On the second day, we drove up Cadillac Summit Road to the highest point of the entire park. The views from such a spot are supposedly breathtaking, but nothing was visible because it was cloudy and extremely foggy. Putting this aside, we were able to go on another fun hike for a few hours, down the Gorge Path then back up to the Cadillac Mountain summit. Overall, this family getaway was wholesome, we were delighted by the beautiful nature, and we got to make amazing memories.

Although Manhattan, New York, was never really a destination that came to mind for running, my brother Fernando brought it up to me and suggested we go and check it out. He showed me a route stretching on the Hudson River Park, and it was an out and back 10-mile path. Since the city is a bit over an hour away from my home in New Jersey, the drive into it is rather chaotic, and its environment is inherently hectic, I didn’t ever consider it as the most ideal spot to go for a run. Nevertheless, I entertained my brother’s idea and agreed to make the trip with him. We went on a sunny afternoon, ran down the park, into a few of the piers, past some of the city’s attractions such as Hudson Yards and the World Trade Center, while enjoying scenic views of the Hudson River. Furthermore, one of the most interesting and fun aspects I noticed was the incredibly unique energy of the place, as there is such a rich diversity of people going about their daily activities – working, walking, playing sports, running, biking, relaxing on lawns, having picnics, touring the waterfront, etc. All in all, I was pleasantly surprised by the experience, and my brother also seemed to have loved it, so we decided to go a second time.

TRAINING

Without any immediate fitness challenges coming up until late September, it’s been fun to simply train to stay fit and spend more time than normal weightlifting. This means I have cut back on my weekly running volume to about 30 miles, and I focused more on building strength 3 to 4 times a week. Also, I have introduced walking 2 to 3 miles every morning right after breakfast, and it’s been a great way to get sun light, move the body with low stress, listen to prayers and podcasts, and boost energy for the day. With this training routine I have increased my body weight and grew some muscle mass, as I have been able to lift heavier loads and feel much stronger. As always, when working out with weights, I have been concentrating mainly on compound movements, such as barbell squat, deadlift, overhead press and bench press; but also complementing with bodyweight, cable and dumbbell exercises. In the coming months I plan to continue with this training pattern, prioritizing strength above cardio, until about 4 weeks before my next marathon in Buenos Aires, Argentina. At such point, I’ll be looking to progressively bump up running miles again, whilst keeping weightlifting to at least a minimum.

In over 3 years since I started endurance running, I have come to truly appreciate the importance of weight workouts. Holding less muscle mass, being lighter and having low strength as a result of neglecting weight training, has had detrimental effects on my performance in the past. In contrast, implementing a regular weightlifting regime has helped me to put on some size, feel stronger and have more power, significantly enhancing my ability to sustain long runs, my recovery and my overall fitness. Hence, I am confident that the size and strength I have gotten in the last month, and I aim to keep building upon, will pay dividends come my next marathon prep.

NUTRITION

After putting on about 10 pounds of body weight, last month I intended to keep it and continue to gain a bit more mass if possible. Remaining consistent with my habit of eating whole (real) foods, but slightly more than usual, I was able to increase another 5 pounds and get to my goal of reaching 170 pounds. Along with adjusting my nutrition, the tweak I made to my training routine has also contributed to this effort.

On another note, having meals out with family and indulging in some tasty foods were experiences I got to enjoy as well. Celebrating Father’s Day at a Cuban restaurant I ate a plate of paella; exploring the city of Portland, Maine, with my parents and brother we savored delicious brick oven flatbreads for lunch; and going out to dinner to an Italian place in Rockport, Maine, I had a delightful dish of gnocchi with shrimp and pesto sauce. Embracing the opportunities I get to dine out with others, instead of resisting them, and letting myself relax and become immersed in the moments, rather than stressing over the food, are practices I found to be important for developing a more balanced approach to nutrition and not becoming too restrictive.

Lastly, the most significant and difficult change I implemented was quitting caffeine; meaning, I completely stopped consuming coffee, tea, and 100% cacao. The main reason I made such a decision was realizing my dependency on caffeine for energy and focus. Most recently, my daily intake consisted of overnight oats containing 100% cacao powder for breakfast, followed by a large cup of black coffee, and a small cup of black tea around noon. Observing the cognitive, physical and emotional boost I got after having caffeine and feeling it all decreasing later in the day, becoming quite tired, then seeking the same effects with another smaller dose, was a vicious cycle I had unconsciously been on, and I wanted to explore how I could enhance my well-being by coming off it. Becoming more aware of my addictive behavior with caffeine, and the idea of relying on a substance to feel better or increase performance made me uneasy, thus I grew a desire to change.

On the first day of the month, as hesitant as I was, I finally went for it and avoided all caffeine. The hardest part was getting through the morning without the cup of coffee I would typically sip on while listening to prayers, reading and writing. This was such a comforting ritual I had gotten accustomed to, but I chose to replace it with going out for a 2 to 3 mile walk and intake sunlight. After finding a sustainable way to modify my morning routine around skipping coffee, the next toughest part was going through intense withdrawal symptoms including persistent headaches, fatigue and brain fog. To combat these, I basically slept as much as I could at night and took naps in the afternoon for as long as I needed. Although I anticipated having to endure such harsh effects, I was able to stay committed to the process. I kept reminding myself that it was only temporary and it was just a matter of time before I would start reaping the benefits and have a greater sense of agency. The adverse physical and mental consequences lasted about 2 weeks then they began subsiding, and even though I felt better and got over the habitual cup of coffee I was so attached to, 30 days later I have the sensation my body hasn’t completely adapted to functioning without the stimulus of caffeine.

READING

Jesus Calling – Enjoying Peace in His Presence – by Sarah Young

One of the daily devotions I read this past month was about striving to live with less stress, relinquishing the need for excessive structure, and accepting the limits of one’s control. I have found these practices never get easier, but becoming aware of them and implementing them has helped me tremendously to be more present and live each day with a greater sense of joy and peace. These are the excerpts I was captivated by:

“LEARN TO LAUGH at yourself more freely. Don’t take yourself or your circumstances so seriously. Relax and know that I am God with you. When you desire My will above all else, life becomes much less threatening. Stop trying to monitor My responsibilities – things that are beyond your control. Find freedom by accepting the boundaries of your domain. Don’t miss the Joy of My Presence by carrying the weight of the world on your shoulders. Rather, take My yoke upon you and learn from Me. My yoke is comfortable and pleasant; My burden is light and easily borne.”

Furthermore, I deeply connected with one of the morning prayers I listened to, and I felt it was personally meaningful. It was on the YouTube channel Grace For Purpose Prayers, and it was titled Always Give Thanks and Remember What God Has Done. As much as it prompted me to self-reflect and I was moved by it, I believe it can do the same for anyone.

Thinking of the question, who is Jesus Christ to me? And answering it by remembering what God has done for me, as well as where He has brought me from, is incredibly profound and it inspires me to live each day with immense gratitude. Experiencing the unimaginable ways God has transformed my life, has led me to recognize that Jesus is a healer, He gives endless opportunities to turn one’s life around, He can bring restoration, and He is a protector. Therefore, I must give my testimony not to boast in myself, but to encourage others to develop their faith and strengthen their belief, and above all, to bring glory to Jesus Christ.

El Arte De Renacer: Desata tus cuatro inteligencias y alcanza la plenitud and tu vida personal y profesional – by César Romera.

This is a book that was brought to me as a gift by an aunt who lives in Spain. The title could be translated as “The Art of Rebirth.” It was written by a Spanish author, and its original version doesn’t appear to have been translated to any other languages. Nonetheless, it’s relatively short and straight forward, it’s relatable, and I believe its content is quite valuable for anyone who seeks to grow and embrace new habits to live a fuller life. César, who is a husband, father, corporate executive, coach and leader, humbly shares his journey with managing his various roles as well as prioritizing his health and his passions such as photography and swimming, by intentionally focusing on four types of intelligence – physical, social, mental and spiritual – every single day. Ensuring he spends quality time developing in these areas, César discovered a way to not only achieve personal and professional success, but also find meaning, joy, peace and fulfillment in his life. I love the direct approach he takes to emphasize the importance of staying physically fit, socially engaged, mentally stable, and spiritually sound, how they all tie together and facilitate inner change and life transformation. Lastly, there are plenty of practical steps anyone can immediately implement to grow in each of the four aspects and begin to see new possibilities.

PODCASTS

Listening to podcasts is a habit that has added a ton of value to my life, and they are useful resources I continually utilize for personal development. These are some insightful and inspiring episodes I listened to in the past month:

Mindset

In the effort to quit caffeine I realized my consumption was highly influenced by the limiting beliefs I had about my need for it. Thinking I couldn’t fully enjoy my morning routine, boost my energy, improve my mood, have more clarity, enhance my creativity, augment my physical and cognitive performance, and more, without having coffee, tea or raw cacao, were simply stories I told myself and I was afraid to challenge. Moreover, I genuinely enjoy drinking coffee and tea, as well as adding raw cacao to some of my meals, primarily because of their taste rather than just their caffeine content. This was another factor that held me back from even considering giving them up at any point. I simply could not imagine completely removing these items from my day-to-day; I was subconsciously dependent on them. Paying close attention to the effects of caffeine on my system, and the triggers that caused me to seek it, I was able to gain more awareness and recognize how much it controlled me. Watching a YouTube video on the Thomas DeLauer channel, guest Chris Williamson shared his experimentation with stopping caffeine for 500 days, and he mentioned a powerful notion that truly spoke to me. It revolved around having to rely on substances for stimulus and elevated performance as if the body is not enough on its own. Hearing such a perspective inspired me and I knew it was time to ignore all the made-up reasons I had for not quitting, let go of the fear, and as much as I anticipated struggling at the beginning, move forward with cutting it out completely.

Coaching soccer has been another aspect that has driven me to face my fears and explore a field I was always curious about but never acted upon. Having had my first coaching experience the initial three months of the year as a volunteer in Mexico, enrolling in soccer education programs after returning to New Jersey in April, and participating in the recruiting process to work at a youth soccer academy last month, have stimulated me to learn, develop new skills, and see what I am capable of. Becoming involved in the sport I am so passionate about once again, but in a different capacity, certainly excites me and it is also challenging. Regardless of having an extensive soccer playing background, I recognized coaching encompasses a lot more than just knowledge of the game, and it is an entirely separate endeavor I am willing to undertake. I believe this is a growth promoting opportunity, and only by leaning into it will I be able to discover what I can accomplish, and more importantly, who I can become in the process.

RECOVERY

Giving up caffeine last month had a major impact on my energy levels and my sleep, especially during the initial span of around 2 weeks. Since I took the abrupt approach to quitting, rather than tapering off my consumption, the withdrawal symptoms were augmented and persisted for longer. Going out for walks within hours of waking up and taking naps in the afternoon were the main strategies I implemented to combat headaches, tiredness and sluggishness. In fact, these side effects were so acute that I could nap for 2 to 3 hours and then fall asleep again at night without a problem. Although I felt utterly unproductive throughout this period, I was able to maintain my normal eating and exercise routines, keep my reading and writing habits to at least a minimum, and persevere with patience. Four weeks into the process, my energy has progressively improved as well as the quality of my sleep; nonetheless, my body still feels somewhat off and is adjusting to its natural cycle.