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Lifestyle

We all have more to offer

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Are you giving your best every single day? Are you really focused on working towards your goal?

Most of us live our life without having goals or plans just waiting for what life gives us, the problem is that we all have a purpose, we´re all here for a reason and if we don´t find the reason and we only wait for what life gives us we´ll be living the purpose of someone else, we´re helping someone live their dream.

Most of us don´t live the life we´re capable of, we don´t live to our fullest and later in life we regret, we´d love to change so many things but it´s too late.

We all have talents and we all love doing something, living the life of our dreams, sharing our talents with the world, helping as much people as possible and living to our full potential is possible for all of us and it´s on our hands. But it takes too much work that´s why most of us stay where we are.

Most people are not willing to put in the time, hard and smart work necessary to live the life they dream and to share their talents, it´s takes a lot of self-discipline, obsession and insane focus for long periods of time on what you want to achieve.

Do not sell yourself short, we all deserve to live an amazing life but it´s up to us to make that amazing life happen, if we know our talents if we share them, if we find ways to help people while doing what we love and we find a way to make a living our lives will change completely.

We all deserve to wake up every day excited by the day to come with a smile in our face and ready to do what we love to do, when we have a job where we feel safe and where we love what we do our performance is greater and we feel inspired and motivated to do more.

Most of us have the belief that we need to live the routinely life we learnt when we were at school where we need to have a safe 9 to 5 job from Monday to Friday and we need to leave what we love and our talents as hobbies.

The whole system is designed this way so that when we graduate we know how to be an employee which is what the industries and companies need but this put limits and barriers to our development, we cannot express who we really are, we cannot find and pursue our passions, we cannot dedicate too much time to our talents and this is what stop us from being who we can be in reality.

We all have passions, talents and things we love to do, we all can offer a lot more to this world, most of us are not living life to our full potential but we can all do it, we can all deserve to live the best life possible.

It requires a lot of work to break that loop of limiting beliefs and negative thoughts and it requires a crazy amount of hard and smart work for long periods of time and not everyone is willing to put the hard work and time necessary to change their lives so this is what can make a difference with you.

Stop wasting more time, stop living the same routine every day and decide how you want your life to be and start living that way, if you know what activity or job you love to do, if you find ways to help people doing what you love and you find out how to make a living from it your life will be amazing.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

Nutrition tools for muscle growth

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For most of us our fitness journey starts from insecurities, whether we are overweight and want to lose weight and get in shape or we are skinny and we want to gain muscle. Whatever the case if we follow the right program we can get obsessed with improving our physique which takes us to a research time to find the best tools to gain lean muscle mass without too much fat.

For some of us trying to gain muscle while staying lean can be hard to do, some prefer to go through a bulking phase where they can gain a lot of weight but if we don´t control the amount of food we eat we can end gaining a lot of fat and not much muscle mass and then we need to go through a cutting phase to lose all that extra fat.

Going through bulking and cutting phases is not the best way to do it for some of us so there´s one tool that can help us gain lean muscle mass without too much fat so that we stay lean and maintain a good physique and this tool is:

Carbohydrate cycling

This tool is great at helping us gain muscle mass while staying lean. Of course this tool apply if we´re following a more balanced diet between protein, fats and carbs.

For this tool we have 3 different days, one high carb day, one moderate carb day and one low carb day. We need to fit each day according to our workout program, on days where we do resistance training we go high carb, on days we do cardio we can go moderate card and on rest days we go low carb.

For high carb days we will be in a calorie surplus meaning that we´re eating more and those extra calories come from carbohydrates, this days the extra calories can go up to 500, on moderate days we also follow a calorie surplus but that extra calories only increase from 250 – 300 calories and on low carb days we eat at maintenance.

The reason why I said that on cardio days we can go moderate carbs is because on those days we can also go low carb or maintenance, it all depends of how our body responds and how we feel.

By increasing calories and carbs on resistance training days we make sure that we give more energy to our body the days it needs them more and on rest days where we don´t use that much energy we keep calories at maintenance so that we don´t lose weight but we don´t gain weight neither. Cardio days are the ones we need to make more trial and error to find out if we need a little calorie surplus or if we can stay at maintenance.

Intermittent fasting

We´ve talked about fasting in other posts and all the health benefits and also how it can help us lose fat but it can also help us gain muscle while staying lean.

The best way to use this tool is by fasting every day following an 8 hour eating window and 16 hours fast, the best option is to fit the 8 hour eating window around hour workout time, this way we make sure that we give nutrients to hour body the time it needs them more for energy for the workout and to recover after the workout.

If we combine this 2 tools we will get great results, but we need to be patient, it takes time to build muscle and if we try to speed up the results we´ll end gaining a lot of fat so slow and steady wins.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

Nutrition tools for fat loss

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If you´ve been trying to lose fat and get in shape you may know by now that nutrition is a crucial part but have you found the best nutrition tools that can help you achieve your goal?

When we want to get in amazing shape, especially if it´s our first time this means that we´ve been following unhealthy habits for last years so we need to change those unhealthy habits for healthy ones and this can be difficult so we need to find tools and strategies that make it easier for us.

We know that nutrition plays an important part when we talk about fat loss, in fact there are so many different diets and we all want to know which one is the best and which one delivers the fastest results. Instead of getting obsessed with finding the best diet lets take a look at the best nutrition tools we can use to lose fat in a more enjoyable way:

1. Intermittent fasting

Intermittent fasting has so many benefits for overall health (you can learn more about it in this link) and it´s also an amazing tool for fat loss. Every time we it insulin increases even when our meal is healthy, by reducing our meals from 5 meals a day or 3 meals and 2 snacks throughout the day to just 2 or meals in an 8 hour window we´re left with 16 hours of fast and in this 16 hours of fasting we give time to our body to lower insulin and growth hormone increases, this helps our body to use stored body fat as energy instead of glucose.

2. Reduce carbohydrates

This one is considering that we´re following a more balanced diet between proteins, carbs and fats. In order to lose fat we need to be in a calorie deficit and the best way to do this is by reducing carbohydrates, our body only needs carbs for energy so when we reduce them our body will use stored body fat as energy. We can cycle carbohydrates and the days when we are more active we increase carbs and the days when we are more sedentary and we don´t need to much energy we reduce them.

If we´re following a ketogenic diet and we have a considerable amount of fat to lose we can reduce the amount of fat, especially from dairy and stick to natural healthy fats like olives, avocado, nuts and seeds, olive oil, coconut oil.

The goal here is to create a calorie deficit, whether it´s from carbohydrates or fats but we don´t need to go too low because we can hit a plateau if our body thinks we´re starving, we just need to make that calorie reduction low enough so that we lose fat consistently.

This 2 are the best nutrition tools we can use for fat loss, we can adjust them to fit our day and the type of diet we´re following, we want to make our fat loss journey as simple and enjoyable as possible otherwise it will be hard for us to stick with it for long periods of time. We may need at least 3 months up to 8 or 12 months, I know this may seem so long but if we want to maintain our results we need to think in long terms plus if we think about those 8 months from now yes it may seem a long time but we get results every week that keep us motivated and if we think how we will feel at the end of those 8 months when we´re in amazing shape we realize that it´s not actually that difficult and time will pass any way so let spend those 8 months working on improving our body physically and mentally.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

Differences between cardio and resistance training

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We all know that exercise has many benefits but we need to understand the difference between cardiovascular and resistance training.

Many of us think of cardio as the way to get lean, to get in shape and to lose weight we think we need to do it if even when those sessions are long and boring. This is not completely true, cardio is not the best way to lose fat and get in shape or stay in shape, it is helpful if we use it the right way but it´s not necessary so if your goal is only to lose fat and look good physically you can skip it but cardiovascular exercise has incredible benefits for our health which we will talk about in the next posts.

The reason why many people in the industry make us think that cardio is a great tool for fat loss is this there are research that shows that one hour of cardio compared to one hour of resistance training burns more calories while we are doing it so, thinking about weight loss as calories in and calories out if we want to lose fat  we need to do cardio to burn more calories right?

Not so fast, … with all types of exercise we send signals to our body and our body will respond accordingly to that signal. With cardio we are sending the message to our body to become more efficient at using calories.

If we´ve been spending the last years without doing any exercise, the moment we start working out it will feel like hell, we´ll be so tired and we´ll burn a lot of calories but with time if we continue doing the same exercise, for the same amount of time at the same intensity it´ll become easier and easier and our body will burn less calories every time we do it. If cardio is the only exercise we do, we may start losing muscle and now that our body has adapt to that activity our metabolism slows down.

After following a weight loss program based on cardio for a long period of time we´ll need to do more exercise and eat less to sustain our results this is why  it´s almost impossible to maintain the results when we stop the program.

With resistance training the signal we are giving to our body is to get stronger, when we are doing resistance training we are giving a stimulus to the muscles and that stimulus let our body knows that it needs those muscles so it needs to get stronger and grow to be able to make it through the next workout. This increases our metabolism because our muscles need more energy. If we want to get in great shape and sustain it without too much effort this is the way to go, focus on resistance training and we cannot forget all the benefits that is has for our health to.

In the last post we talked about improving body composition which means to lose fat and gain or maintain lean muscle mass, the way to do this is by making resistance training the base of our workout programs and we add some cardio according to our goals.

The best option for any workout program is to fit both resistance and cardio training, the way we design our program will vary according to our goals, there are different tools, types or techniques we can choose for each but what I recommend is to focus on resistance training for muscle growth (we don´t need to get big if we don´t want to) and add cardio to helps us achieve our goals a little faster so that we get the health benefits of both of them.

It´s not necessary to do both types of training the same day, we can create a workout program where we do resistance training some days and other days cardio or if you love working out like I do you can do both the same day every day if the program is designed correctly.

We´ll talk about more in depth in the next posts, stay tune so you don´t miss them.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

When is stress bad?

11 How stress is making us sick
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We´ve all been in stressful situations and some of us every day, as we saw in the last post there are different types of stress or different levels, many of us consider all types of stress bad but we actually need it stress.

We all know that stress is bad for us and it have a negative impact in our health but not all stress is bad, we need some of it to grow, to get stronger but we need to know how to identify when stress is good and when it´s bad so that we can act accordingly.

High levels of stress for long periods of time which is chronic stress is the type of stress that is bad for us. If we wake up late in the morning, we´re stuck in traffic, we get late to our job, our boss don´t like our work, our coworkers spend most time blaming and criticizing so the entire day we´re dealing with stress and it becomes cumulative this is why stress is so bad for us, we get to a point where our body can´t deal with that much stress for long periods of time and we get sick.

If we add to our daily stress that when we wake up every morning we get stressed by thinking on all the bills we need to pay, how many days we got left before the next paycheck, hope that our boss don´t fire us and we don´t even like what we do then it make sense that our health is not as best as it could be.

The points I made in the last paragraphs are some of the situations that keep our levels of stress high for long periods of time and we´ve got use to them, that is bad stress that type of stress is the one that have a negative impact on our lives and our health.

We won´t be able to eliminate stress completely from our lives but we need to learn how to cope with it, especially the one that is bad for us, some steps we can take to reduce it are:

1. Make sure to wake up early each morning and have time to do everything we need to do before going to work. Set the alarm clock 10 or 15 minutes earlier, leave everything we need ready from the night before.

2. Try to get out of the house earlier to avoid traffic

3. Don´t take any comments from anyone personal.

4. When we feel stressed during the day take 5 or 6 deeps breathes and focus on inhale and exhale.

5. Take some minutes every night before going to bed to meditate and take all the negative stuff from our mind.

Actually the best step we can take to lower stress is avoid negative people and negative environments, avoid situations that we know are going to stress us but for most of us this is impossible because we need the job so the 5 points will help. If you have the possibility to get another job where you can do what you love that´s great, the best thing that could happen to us is loving our job, loving what we do and working in a place where the relationship with our team and coworkers help us grow and learn.

Since we´re living very stressful lives and for some of us is hard to completely change our lives from one day to another we need to find ways to lower it and understand that not all stress is bad, many of us confuse pressure with stress and many of us want to avoid completely all types of stress and this is wrong, some stress is beneficial and pressure is not that bad if we don´t let it turn into stress.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

What happens during sleep

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Most of us want to feel and perform at peak every day or at least we want to feel great and be able to go through all activities and accomplish our daily goals as best as possible but even when we want all this we do not prioritize sleep. I know some days is impossible to go to bed early and get 8 hours of quality sleep but, how many times have you stayed up late watching one more episode of Game of Thrones, a Harry Potter or Avengers movies?

I think that if we understand what happens when we sleep we will consider to give it the importance it deserves and even if we can´t get 8 hours every night we can make some changes to our lifestyle and adopt good habits that will improve the quality of our sleep and get at least 6 hours every night which will impact our life positively.

Sleep is crucial for our health and survival, specially because our brain never stops, there are so many processes going on in our brain and body while we sleep, every day our brain receives tones of information and we put our body through stress, while we sleep our body is recovering and our brain is storing information, it also takes us through movies that seem so real which are our dreams.

We´re going to keep it simple, sleep can divided in 2 phases which are deep sleep and REM, deep sleep focuses more on our body while REM focuses more on our brain.

Deep sleep

During this part of sleep all the healing and repair in the body occurs, here the body is working on recovering from the day, recover, healing and growing. Growth hormone is released during this phase but all other hormones like leptin, ghrelin, insulin are also working, the same with the systems of our body like digestive, immune they´re all working together to recover and build muscle, skin, hair.

During deep sleep our physical body is recovering, healing and growing.

REM sleep (Rapid Eye Movement)

In this part of sleep the focus is on our brain and memory, when we are awake we´re taking a lot of information that is stored in the short term memory, during sleep all that information does into a selective test, if it´s important and useful that information gets stored in the long term memory where it can last a lifetime, this is where our memories are stored and we can share the stories for years to come, if the information is not relevant, important or useful it´s deleted. Most of the information we get during the day is deleted, this clean part prevents that our brain gets filled with unnecessary stuff.

Even when memory consolidation requires both deep sleep and REM studies show that if we have any sleep issue during this stage we tend to be more forgetful. Dreams are experienced most vividly during this stage and even when the reasons or purpose of dreams are not clear it may be to help us process information and emotions.

It´s clear that we need enough good quality sleep and we need to go through both phases repeatedly every night, lack of sleep impacts all the process going on while we sleep that is why it´s harder to stay focused on what we´re doing, we tend to be more forgetful and we are more susceptible to get sick.

Optimal health physically and mentally requires good quality sleep, this compliments the other 4 principles of fitness so developing good habits for each of them leads to a better life, it´s not about being perfect in one of them, it´s about improving in all of them. If you can´t get 8 hours of sleep every day try getting 6 hours and focus on making those 6 hours the best and use tools to reduce stress which will help you improve the quality of sleep, eat real, fresh foods, workout every day and stay as far as possible from negative people, be more positive all day.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Why micronutrients matter

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Food is fuel for our body, we need to give it the right nutrients and the energy it needs for its daily functions and to support our fitness goals.

As we saw in earlier posts, food is divided in 3 macronutrients which are proteins, fats and carbohydrates each of them provides our body with nutrients and our body needs them in large quantities and there are also micronutrients which our body needs in smaller quantities. This micronutrients are vitamins and minerals and they are essential for optimal health and preventing diseases, they all have an specific function in our body.

The best way to get this nutrients is through food but nowadays we need to consume a lot of highly nutritious food to get the amounts our body needs, the reason why is because the soil is depleted, we don´t get the same amount of nutrients in vegetables that some years ago, this is why many people decide to take supplements like multivitamins and minerals.

If we are deficient in any of them our body won´t work properly and in some cases the negative effects are not that bad; examples of this can be chapped lips,  hair loss but things can get really bad and cause a lot of health issues.

All systems in our body from the digestive system, nervous system, circulatory system, skeletal system, muscular system, etc; they all need vitamins and minerals, some of them may need more vitamins, others more minerals but they all need some amount and all this systems work in conjunction, talking about how our body works can get really complex and I´m not an expert so we´re going to keep it simple with what we need to know not only to reach your fitness goals but to live a better life.

The reason why I don´t like diets that eliminate a food group is because of a lack of micronutrients, people who follow restrictive diets like ketogenic or vegan for example need supplements to give their bodies the nutrients they´re missing from the foods they´re avoiding.

Fruits and vegetables are loaded with nutrients and are low in calories, they are also high in fiber which also important this is why many fitness people that start following a weight loss program go with vegetables and salads and some of them avoid meats, fish and other proteins and also avoid fats which are crucial for our health.

We´ll find that there are 13 essential vitamins: Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K. Their function is primarily focus on energy and supporting all the systems of the body to function properly. Minerals like calcium, potassium, sodium etc; some of their functions are focus on building and maintaining healthy bones, hair, teeth.

They are all needed in different quantities and apart from helping your body function properly they can help prevent diseases and infections by getting some systems strong like the immune system. If you are deficient of some vitamins or minerals your body tells; if we feel tired, weak, we lack concentration, suffer insomnia, feel fatigue that means that we´re deficient in micronutrients.

What we can do is follow a nutrition program based on real, fresh foods we don´t need to follow strict diets just make sure that our meals are cooked with real, fresh ingredients and avoid junk, processed and fast foods as much as possible. Processed foods lack nutrition that´s why in some products have been fortified with vitamins and minerals, also some processed products deplete our body from vitamins and minerals so the more you can stay away from them the better.

In another post we´ll talk about supplements but you need to consult with your doctor first before taking any of them. and actually the best step we can take today is start developing healthy eating habits, we need to focus on food first.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Mindset

The importance of our thoughts

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More than 90% of our thoughts are the same every day, you may have heard that but what can you do about it? how can you make sure that those thoughts are the ones you need?

Just as beliefs and values, our thoughts also play an important role on creating our life or reality, our thoughts are energy you may have heard the phrase “what we think we create” and most of those thoughts are the same of yesterday and the day before, we keep repeating the same thoughts over and over every single day and most of them are negative.

We´re stuck in a cycle of negative thoughts based on our past and future and we´re not really living the present. Thinking the same thoughts every day keeps us living the same way and if we want something on our life to change we need to change our thoughts and our emotions but to this we need to be in a constant state of awareness keeping the right thoughts and emotions present and this requires effort which goes against what our mind wants.

We take action according to our beliefs and thoughts so if those beliefs and thoughts are negative and are keeping us away from our goals our actions will also be taking us far from our goals.

Our thoughts need to move us forward in the direction of our goals, then every action we take, every step we take will get us closer to it. Here are some steps we can follow to change our thoughts:

1.- Be aware, be in the present moment.

2. Question if those thoughts are positive or negative

3. Let go negative thoughts.- Once a negative thought comes to us we are aware of it, what we need to do is let it go by not giving that thought more attention and letting is pass by, we can take our mind to our present moment and focus on a positive thought without giving any attention or mentioning the negative thought.

From the moment we wake up every morning the thoughts and beliefs start playing, we think about all the worries and fears and we keep those thoughts and emotions the entire day. What we need to do when we wake up is be aware, when our mind starts to wander bring it back to the present moment and bring a clear vision of your goal, once we have a clear image of our goal as if we already achieved it we need to think of what thoughts we need to adopt. Once we have the clear vision and the right thoughts we need to keep repeating those thoughts over and over for as long as we need until they are part of our new set of thoughts.

We need to realize that the process of changing thoughts is hard and life gets in the way, we cannot let any negative thought or belief that is going to move us back gets in our mind, we cannot let our mind and external situations or people control us, we need to develop the right mindset to control our mind and when we can do that meaning that nothing external can affect our beliefs, thoughts and emotions we are totally in control of our mind and of our life.

By following the 3 steps mentioned before consistently we will start to change our thoughts and beliefs, at the beginning it´s hard to do but we´ll realize that most of our day we tend to focus on negative stuff, this is a huge step because just by realizing that we are being aware and then we can start changing those thoughts by not giving them more energy and focusing on the positive outcome. Start working on this today!

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Motivation

When perseverance beats talent.

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Have you met someone who seems to have talent for something but is not getting far enough while other person does seem so talented and having more success?

We all have different talents, we are all good and even great at different things, we all love different stuff but what takes us from where we are today to a higher level and what differentiate us from the rest is perseverance.

We´ve all met very talented people throughout our lives and sometimes we ask why does this guys didn´t achieve much in life and the answer in most cases is lack of perseverance.

Perseverance means continuous effort, putting in the hard work over and over for as long as needed until we reach our goals, if we take action and do what we need to do every single day we´ll get results. There will be days that we don´t feel like putting the hard work, there will be days when we want to stay in bed, there will be times when we want to go out with friends instead of going to the gym, the choice we make those times is what´s going to make the difference.

With just one time that we choose to go to the party or to stay in bed the more likely we will repeat that choice again making it the reason why we doesn´t achieve our goals.

We need to be accountable, know that we will do what we said we´re going to do no matter what. The longer we work and the harder we work the faster we will get to where we want.

Through the journey we will face times that are going to break us or make us stronger, if we let those moments break us we won´t achieve anything worth having, if we don´t show up the moments we know it´s going to be though all our past efforts will go to waste.

Yes we need to work hard and put all the effort and intensity, the higher the intensity (always knowing our limits and keeping our ego outside) the better the results but in days when we feel like not doing it is a lot better to show up and put some work in than do nothing, just by doing it we´ll be working on developing or replacing old habits with new ones and with time going to the gym, or doing that same action will be a habit and it will be so easy to do.

One of the most important things to consider is that it takes time to achieve or accomplish great things in life, the bigger the goal and reward the more time and effort it will take so we need to be patient and that´s why perseverance is important, if we only take action one week we won´t see results, we need to take action 4 weeks or more and even when we can see results in the first couple weeks we need to continue working otherwise we will lose the results we´ve gotten.

Perseverance requires the right mindset, if we want the determination to keep going, keep trying and keep working when things get tough or when we´re not getting the results we need to have the right strong mindset that will keep us pushing forward.

Are you willing to work as hard as you need to get in shape? to get the amazing physique you´ve always wanted? or to achieve any other goal you´ve been postpone?

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Lifestyle

Life is though and not all chapters have a happy ending

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No one ever said life was supposed to be easy, life is supposed to be though, that´s how we know we are alive.

Life is a book, all the ups and downs that life get us through are the chapters of our book they´re all stories about the challenges we´ve been through and how we overcame each, an interesting and meaningful life is achieved by taking all challenges and overcoming them in the best way possible to get the best results.

Going through each chapter of our book is the way to learn and once that chapter comes to an end, once that story ends it may not have a happy ending. We’d all love that all chapters of our book have happy endings but if this were the case we´ll never learn anything new.

Our book needs all types of chapters, from the ones with happy endings to the sad ones, from the ones full of joy and smiles to the ones full of failures and mistakes. We love and enjoy the happy endings, the chapters full of smiles and those amazing moments create more smiles and joy every time we remember them, the failures and mistakes help us learn from them, they will stay in our memories so that we avoid going through those mistakes again, the sad ones help us keep important moments in mind.

How many times have we start a new chapter in our lives and when the journey gets though we give up? How many dreams or goals had we stop pursuing just to avoid the failures and sad endings? We need those chapters in our lives to learn, to grow, we need those lessons to become the person we need to be to achieve our dreams and goals.

Life will brings us down time and time again only so that we can get up stronger and wiser, if we let one failure stop us we will never achieve anything worth having and all chapters of our book will be the same, it gets boring and the book will end asking what if…? What if I had tried one more time? What if I hadn´t given up?

 Every new challenge in our life is a new chapter of our book, at the beginning we don´t know what to expect about it but fear can make us give up half the way while excitement can keep us going. Through the journey we´ll go through ups and downs, through pain, loss, struggle, pleasure until it comes to an end and when that end arrives we need to accept the ending of it whether it´s good or bad and learn to move forward. Being grateful for living that experience is really helpful to move on whether it was good or bad, in most cases how we see and how we react is more impactful than the challenge itself so if we take it as an experience we are so grateful to have as part of our life we´ll see a lot more of the positive.

We need to understand that everything is changing and not a single story, challenge or chapter of our life will last forever this is why some people say or recommend that you don´t get involve or attached emotionally so that it´s easier to let go and move on once that chapter is done.

Through life we meet people that will be part of different chapters of our life but there´ll be others that come and go, not everyone we meet will stay for the rest of our lives, realizing that everyone we meet is for a reason and in the moment we need the most and when they go that means we don´t need them anymore, we learnt from them what was necessary, for the ones that stay it means that we still have challenges to face together.

If we take every challenge in our life or every new chapter of our book with excitement at the end of it we´ll keep the memories and lessons from every moment we experienced and the people who was part of it, it doesn´t matter the ending we´re living.

Do not be afraid to start a new chapter today, live your life in the most exciting way possible, learn from mistakes and failures, learn to move on and continue writing the next chapter.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam