“Do This, Get Results” by Paluna Santamaria 

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DO THIS, GET RESULTS by Paluna Santamaria 

What if I told you that focusing on big nutrition goals might be keeping you away from achieving them?

Let me explain, when you start a nutrition program your goals read something like this:


-I want to lose 20lbs.

-I want bigger shoulders.

-I want ripped abs.

The above statements are outcomes that are possible to achieve, however it’s impossible to know the rate in which your body will respond to a program.

Obsessing about those outcomes can cause frustration when the results don’t happen as fast as you want them.

When it comes to nutrition and training, patience is the name of the game.


Don’t get me wrong; I’m not suggesting you set no goals. I’m saying once you have set them, have a plan and concentrate on the daily behaviors that will add up to the big results.

For example:

-I will eat protein at every meal today.

-I will walk to work instead of driving at least 3 days out of the week.

-I will get 8hrs sleep every day this week.

The difference between the first set of statements and the second set is that on the second you have a list of things you CAN control.

I think it was Ed Coan who said:

“My goal was never to be the best in the world, lift this amount of weight. My goal was to get better every single training cycle. And if you do that for a lot of years, you’re gonna be pretty good”

To sum up, trust the process, do things you can control more often and as I usually say thanks to coach Mash “don’t forget to have fun.”

About Paluna:

Paluna is a movement enthusiast by nature. As a child she participated in martial arts as well as being part of a swimming team for three years. Always an athlete she went on to play basketball for 4 consecutive years in high school as well as completing a Bachelor degree in Arts with a specialty in modern dance. She spent the years following graduation as a dancer and aerial performer. In 2005 she moved to Canada taking a break from performing to pursue a career in the fitness industry. She is now a certified Personal Trainer with additional training in Yoga, Pilates, Kettlebell, Pre/Post natal and Nutrition. Always curious about movement and looking for a challenge Paluna found weightlifting. She trained and competed under bulgarian legend Alex Varbanov from 2012-2016.

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Eat What You Want (Everything Needed to Perfect Your Nutrition)
Eat and Lift What You Want (Get Your Nutrition and Your Workout Perfected)

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