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Fitness goals

Can we lose weight with diet only?

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There are some people that hate exercise and it doesn´t matter which activity I tell them to do they do it once and never again and the excuses of why they can´t do exercises are infinite like it´s so hard, they´re out of shape, they sweat and they hate to sweat, they don´t have time, etc.

Even when losing weight following only a diet and not doing exercise is not the best weight to do it is possible.

Lets be clear about what weight loss means, in general weight loss means losing fat, losing water and losing muscle. This is what happens when you don´t do exercise and only follow a very strict calorie diet. If you do this you´ll end up being skinny and the worst part of this is that losing muscle mass have negative effects long term so focusing on improving body composition is key or at least maintain the amount of muscle you have.

It´s so hard to maintain muscle if you´re not exercising and you´ll get to a point where your body will start burning muscle mass when you are on calorie deficit because there´s no reason for your body to keep that muscle, you are not using it. When you lose muscle your metabolism slows.

Reducing fat and increasing or maintaining muscle mass is the way to go and your goals must be targeted to this. If you don´t want to exercise and you only want to follow a diet to lose weight which I don´t recommend you´ll need to consider two things, calorie intake and insulin.

You´ll need to reduce calories to be able to create a deficit to force your body to use stored fat for energy, this deficit will need to be higher than if you were doing some exercise. Reducing calories will get you to a point where you can´t lower calories more which makes it almost impossible to lose more fat.

Insulin can make fat loss easier or block it, if you are insulin resistant you´ll need to improve insulin sensitivity by lowering carbohydrates or following some type of intermittent fasting. If insulin is high your body won´t burn fat efficiently and insulin get triggered with carbohydrates , intermittent fasting helps lower insulin when you are in a fasted state.

If you only follow a diet and don´t exercise you´ll end up being skinny causing more problems long term, once you stop the diet you´ll gain the weight back and you´ll gain even more weight thanks to the slow on metabolism. Now you have less muscle and your body needs lower calories to maintain your physique.

If you hate to workout and only focus on a diet, you´ll need to be very strict lowering calories a bit more than if you were working out and you´ll need to eliminate all sweets, junk, processed and fast food and you´ll also need to eliminate or at least reduce complex carbohydrates like oats, rice, potatoes, you may even need to avoid fruit and you need to stick with meats, fish, eggs, a lot of vegetables and healthy fats like olive oil, avocado, nuts and seeds.

Going to this extreme is not necessary and it´s obviously not healthy, if you are one of this people you need to continue trying different type of exercises until you find one that you like and enjoy, you can try yoga, boxing, circuit training or you can combine them. You don´t need to do the same type of exercise every day or every week, you can change it every day, every week or every month.

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

Training

Benefits of Yoga

19 Yoga
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There are those who love yoga and those who hate it. It´s amazing how though and challenging it can get and we cannot deny that it will give you an amazing workout.

Yoga is not my preferred type of exercise but I can´t deny that it has amazing benefits, I´ve practiced it for some months and I realized that the slow paced workouts and holding a pose for a number of seconds is not what I love to do in terms of exercise, it is though and challenging the part I liked about it was improving balance but I´m not thinking on doing it again, I love lifting weights and some cardio activities which is what I do almost every day and on my rest day I do stretching.

It´s true that yoga helps you improve flexibility, mobility and posture but the ones that make it an amazing exercise option is for improving balance and reducing mental health problems.

The mind-body connections when you are doing any pose needs to be at point, you need to be really focused and center on what you are doing otherwise you´ll lose your balance and fall off the pose you also need to get strong so that you can sustain your body weight in any pose and hold it.

Yoga workouts include meditation and breathing techniques that go hand in hand with the pose you are working on, all this combined encourage relaxation which is incredibly helpful to reduce stress it can also help to reduce depression, anxiety and improve mental health, the way yoga combines breathing, meditation and poses by creating harmony is what our bodies need to relax, calm down and stay in the present moment.

Yoga is not the same as stretching or calisthenics, even when we can use some of the exercises or poses from yoga as stretch exercises what gives yoga its plus is the breathing techniques, you can be stretching but if you don´t know how to breathe through the poses you´ll only be stretching, with yoga you learn to breathe and meditate, you are focused on your body, how your mind, body and soul connect is amazing you get in touch with yourself in a very deep level.

Yoga is a great way to get lean for people who doesn´t want to lift weight and do intense or long sessions of cardio and it´s also low impact, it is perfect for people how loves a physical activity that is more calming but that increases strength so that they can looked lean and toned without getting bulky. This is why it´s so popular among girls. and women.

I don´t know about any other type of exercise that combines physical activity with breathing techniques and meditation as a way to calm the mind and body, to relax you and lower stress while exercising. One way to improve anxiety and depression is to focus on yourself and to stay in the present moment not letting your mind wandering in the future or the past, yoga does this amazingly apart from breathing techniques and meditation during the workouts you need to be fully focus and present to maintain balance and hold the poses when you harmonize your body, mind, breathing, emotions is when you can start healing yourself.

With all this, your blood pressure lowers, it keep systems of your body like nervous system, immune system healthy, the hormones on your body are in balance, etc. so love it or hate it, it has amazing benefits not only to get in shape but for overall health. When our body is in synergy meaning when everything is connected and working in harmony at the same time is when amazing things happen.

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 we need to reduce sugar and carbohydrates

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I´ve been researching and learning as much as I can about nutrition, training, mindset, sleep and stress to help as much people as possible live a better life and from everything I´ve learnt reducing sugar and carbohydrates are the most important step you can take on nutrition.

We consume a lot of sugars and carbohydrates, a lot more than our body needs, refined sugar is in almost all processed foods and high consumption of this foods is related to diseases like obesity, overweight, insulin resistance, diabetes and more.

It´s true that carbohydrates are the preferred form of energy for our body but it can also use fat as energy, this is why diets like ketogenics that are high in fat and really low in carbs work really well. Even when our body uses carbohydrates for energy the amount you need is around 2 – 3 grams per pound of body weight (use this numbers as a guide) how much you train and the type of train along with your daily activities play an important role on your total grams but if you take this numbers just to give you an idea, it´s recommended around 30 to 40 grams of sugar per day and the average consumption is around 80 per day.

Sugar creates addiction when you eat it you want more this is why it is so hard to avoid all this unhealthy foods from your diet. I´ve talked a lot on some post about the negative effects of sugar. The biggest problem is that most people are not conscious of the total amount of sugar they eat every single day, and it´s not only one day or two, it´s every day. This is the most important cause of many diseases like diabetes, high blood pressure and others. The amount of sugar we consume every day is so high so if there´s one thing you can do to eat healthy, live healthy and lose weight is to reduce sugar.

The food industry took advantage  with low fat, low sugar products. You can find a lot of “healthy” foods and “whole” grain foods, from nutrition and protein bars to chocolate snacks, healthy whole chips and the list goes on. Even when these package foods claim to be healthy they´re loaded with many hidden sugars. All the processed food or at list most of them contain hidden sugars, it´s in everything.

As you may know by now, every time you eat sugar increase glucose in the bloodstream and your pancreas needs to release insulin to take the sugar out of the blood. Too much sugar is harmful, our body cannot manage high amounts of sugar continually. There are other hormones involve like leptin which leads to overeating (I will talk more about leptin on other post).

Reducing carbohydrates is the best thing you can do not only to lose weight but to be healthier, I´m not saying to eliminate them completely you want to keep healthy carbohydrates  like oatmeal, potatoes, rice, corn torillas or pasta there are some other foods that are consider carbohydrates which are high in fiber like beans and legumes and you also want those. The ones you need to avoid are simple carbohydrates like sweets, junk, processed and fast foods.

How many carbohydrates you can consume per day depends of your body, if you are insulin sensitive you can eat more, if you are insulin resistant you need to lower carbohydrates. If you are obese or overweight chances are you are insulin resistant so the first thing you need to do is avoid simple carbohydrates, this includes sweets, junk, processed and fast food and stick with complex carbohydrates like oatmeal, brown rice, potatoes once you feel comfortable with this if you need to reduce carbohydrates you can start reducing the amount of complex carbs you eat per 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

Sleep

Breathing to improve sleep

19 Breathing to improve sleep
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High levels of stress are one of the most common causes of sleep problems, if we are stressed our body can´t relax and stay calm so it´s harder to fall asleep, if our mind is thinking in all the negative stuff of the day and we´re worried for something we will wake up constantly during the night.

Breathing is an amazing tool that help us get asleep faster and improve all aspects of our sleep patterns. Have you ever think of how you feel and what´s happening in your body and mind when you can´t fall asleep? In most cases we are stressed, our body and muscle are in tension and our mind is buzzing around.

The way we can fall asleep and get good quality sleep for longer periods is by calming our mind and relaxing our muscles and entire body, once our mind is calm and our entire body is relax we can fall asleep quickly.

Many people use breathing techniques to help them sleep and many of them prefer to do any of the exercises sitting in a chair or the floor, I prefer to do them lying in the bed just ready to sleep. If the goal with this breathing techniques is to fall asleep and not meditate then you can do them lying in your bed, if the goal is to meditate it´s better to sit in a chair or the floor otherwise you will fall asleep.

When we are stressed our body is alert and this sends the signal to our brain that it´s not time to relax and rest this is why we can´t fall asleep, with breathing techniques we slow our breathing and what this those is that as our breathe slows it sends the message to the brain that it´s time to calm down and our entire body starts to slow down and relax.

The best way to do this so that it actually works is to focus on breathing and keep your mind also focus on your breathe, for this you can use the 4 – 7 – 8 breathing technique by Dr. Andrew Weil or if you know other technique that uses counting while breathing go for it. Here you inhale for a count of 4, hold your breath for a count of 7 and exhale for a count of 8 and repeat this 3 times.

The special point about this is that you need to be focus and aware of what you are doing so that you don´t lose the count this way the mind is engaged and you start feeling your breathe going slower and your whole body relaxing.

This tool needs to be done daily if you want to get the benefits, if you do this one day and you want it to work perfectly, it won´t you need time and you need to make it a habit specially if you have sleep disorders. As always when you start anything new you´ll feel wear doing this exercises and your mind will start wandering in all that thoughts you want to avoid, when you catch your mind wandering just bring it back to the breathing exercise, do not blame yourself or feel bad, remember that is something new for you.

Breathing techniques are also a great tool to use before meditation and visualization, for any meditation or visualization technique to work efficiently your mind needs to be calm, focus on breathing deeply and sense how your body relax.

There are so many different breathing techniques, some more advance than others but is important that you take one step at a time and start with something simple, once you develop it as a habit you can try more advanced techniques that go according to what you want to achieve.

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

Stress

How we react to stressful situations is key

19 How we react to situations is key
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We all live stressful situations, sometimes life gets though and the only thing we can do is figure out how to get through those moments in a way that help us grow and with the best positive outcome, for this to be positive the way we react is key.

In negative situations if we react to them negatively it can lead to anxiety and depression not only stress, we are all living under pressure and with chronic stress and negative environments make everything worse. We never know when we´re going to be in a completely negative and hard situation so we need to know what to do to keep us in the present moment and be able to figure out strategies that can help us get the best result.

When we are under stress we tend to react to the situation which only makes the problem worse and we make terrible decisions. In many cases things end the worst way possible and the  cause of that is the way we reacted to the situation, our mind is amazing at helping us create the worst case scenarios so we get anxious, at those moments we can´t think clearly and the choices we make are based on anxiety, stress and fear when we let those emotions control our decisions we make the worst.

We need to learn to control how we react or how we respond to those situations and we also need to control our emotions, the problem is that this goes on in our subconscious, is a habit, we don´t stop to think what is the best way to react it only happens but we change this by taking control.

The first thing we need to do is stay calm in the middle of negativity, stress, chaos, it may not be possible to walk away from it so you need to know how to calm your mind and body.

Here are some techniques you can use:

1.- Breathing techniques.- When we are in a stress full situation our heart rate increases, adrenaline increases, we are more alert. Stop for a moment and take some deep breathes to calm down, focus on your breathe and take your mind to the present moment, to this for a couple of minutes and then make decisions.

2.- Think positively.- Don´t let your mind start creating all kind of negative outcomes, instead take control of your mind and think of every positive outcome you can imagine and figure out ways to achieve those outcomes.

3.- Take time.- Do not make decisions when you are living though times, if you can take a couple of hours before you decide, in those hours meditate or do some breathing exercises, physical activity also helps.

Controlling the way you respond takes time, and you won´t be able to change it from one day to another, you need to start with small steps every day, we all get angry or annoyed even with small situations we live every single day while driving, in the supermarket. When you are in any situation that stress you just stop and take a deep breath, don´t make the issue bigger than it actually is.

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

Don´t take things personal

15 The struggles of being obese
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For the past months I´ve been taking more time to see and listen to how people react and respond in different situations, what I´ve found is that we spend most of our time blaming and complaining other people and the circumstances for everything negative that happens to us. We also have the bad habit of criticize and make fun of people, when someone has a big goal we take them down. This happens with people you know they may be friends, family, neighbors, coworkers, classmates.

In our everyday life we can come across with very negative and disrespectful people, it can be the cashier in the supermarket, the waiter in the restaurant or any other that you come across for just a couple of minutes. Having a small misunderstood and dealing with people who is disrespectful even for just a couple of minutes can have a negative impact on you at least for a couple of hours if you don´t know how to act or respond to those events.

The first thing we need to understand and realize is that everyone of us is living their own hell, there will be people who are having the most amazing day of their lives but there will be others who are living the worst day of their life, they have health issues, may be a loved one is in the hospital, someone had an accident, they got fired from their job, etc. They´re living a very stressful situation and even depression or anxiety is making things worst and they don´t know how to deal with all those negative situations so they tend to treat people badly, this doesn´t mean that you did something wrong or that you are looser, the negative way of responding and reacting is a reflection of them.

What you need to do in this cases is work on yourself every day to be immune to those aggressive comments and negative people do not give them importance, ignoring them is a good strategy but not everyone can ignore.

When the negative comments come from someone closer to you like a friend or family member it is harder to ignore them and they can have a negative impact on our emotions and believes. When you set a goal you need to be prepared for the comments and critics, many people are not going to support you and there´ll be someone who try to get you down.

We´re all looking for attention and we all want to be part of a group so when you want to get higher and you set bigger goals many people from that group will try to keep you in that same place because they don´t want anyone around them to succeed, as long as all of are in the same level everything is fine but once you start setting bigger goals and plans that´s when you are crazy, when you´ve changed and when some of those people won´t support you anymore.

The best you can do is do not let any comment affect you, and they way to do that is by not taking things personal, if they think they don´t deserve good things, if they thing they can´t achieve their goals, if they think they´re not destined for something great then that´s fine we all have certain believes of what we are capable and what´s possible but that doesn´t mean that you can´t follow your dreams.

Before sharing your goals and plans with someone else think about it, are they going to support you? in some cases it is better to keep your goals and plans in secret if you know that they´re not going to support you it doesn´t matter if those people are close friends or family, if you know someone who is going to support you and motivate you and who´s going to be there when you need them then go ahead and share your plans with them.

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

Fat loss is a life changing choice

18 Weight loss is life changing
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There are so many fitness and weight loss programs, there´s a lot of information out there and a lot of fitness experts or gurus or influencers giving their advice but the problem with obesity, overweight and related diseases is still there.

We have access to everything we need to know, all the information is out there, but you need to do the research and figure out what´s the truth, which are myths and lies. There are so many guys and girls putting a lot of myths and lies to sell their stuff so don´t believe what you read or hear, if something gets your attention research more in depth to find out if it is true. With all this you end confused and overwhelmed and once you find the truth most people still don´t get results or it´s hard for them to maintain them.

There´s a big gap in fitness that most experts do not talk about, many of us know what to do and still don´t do it, we have the right information but for some reason we don´t feel like doing what we need to do. The reason for this is the mindset and habits.

This is the gap between setting goals, having the right plan and achieving your goals, it all lies in your mindset and habits. To achieve your weight loss and sustain it you need to realize that it´s a lifestyle change, you need to develop new healthy habits by changing behaviors and making the right choices, this is where your minds makes it harder for you.

To make it a lifestyle you need to develop healthy habits that are sustainable, that are simple for you to make them part of your day and that gives you the opportunity to enjoy life, this is the goal of the tools and strategies I share with you. The tools I share make your life easier and makes it simple for you to lose weight, get in shape and sustain the results in an enjoyable way without counting calories, points or eliminating food groups.

Those tools are the habits you need to develop but you need to make different choices every day, when you make different choices your mind gets uncomfortable, you are out of your comfort zone, you are doing things different so your mind will make everything it can to get you back to your old habits, this is why it is so hard to lose weight and the guys who are able to lose some weight in program if they don´t develop the habits they need to sustain it they gain all the weight back in the next months or years.

It is hard to change your mindset and thoughts, to break those old behaviors and habits and develop new ones, habits are actions you do over and over and over that they become part of your life and after too much repetition you do them unconsciously. The way to change habits or develop new ones is by repetition and the first weeks and months you need to make those habits consciously over and over and over, you need to make the right choice every single day even if your mind tells you it´s to earlier, start tomorrow, you don´t have time, you are too tired.

Developing good habits that will make your weight loss journey more simple and that make it almost effortless for you to maintain is a lifestyle change that will impact all your life in all other areas, you´ll start seeing the changes in the firsts weeks and months, the way you feel, how your body change, you have more energy and your self confidence increase and many more benefits and amazing changes that will help you live a better life.

Those new habits need to be based on the 5 principles of fitness, they all work together to give you the best results possible, if you only work on 1 or 2 you are making things harder on yourself, just by making one simple change in your day for each of the principles the results and changes in your life are huge.

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

Training

Benefits of stretching

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Most of the guys I know that love to lift weight do not take time to stretch, they just warm up and cool down to avoid injuries and don´t consider stretching to be that important but it has some benefits that can improve their performance on the gym and increase their results.

Since we´re living very fast paced times and our daily lives keep us living with chronic stress we all need to find ways to reduce stress to have good quality sleep every night and to be able to deal with stressful situations the best way possible. Stretching is a great tool for this, we spend most of our day sitting and stressed out, if we take some time to stretch and breath through the exercises before going to bed it will help us reduce tensions from our body and muscles and this reduce stress, if we reduce stress before going to bed we also sleep better.

Stretching also helps us increase mobility and improve posture, even when we try to sit straight after long hours in the same position mobility is reduce this why some people recommend that you do some stretching exercises every hour even if you are in your office. If you don´t want to be stretching at the office for any reason you can do 10 to 15 minutes when you get home or right before going to bed.

Stretching also reduce pain in muscles and joints, pain in most cases is caused by bad posture and stress so when you relief the tension from your body by stretching you lower pain which gives you the freedom to move more and do more activities without pain.

For working out stretching also have amazing benefits, first avoiding injuries which is a most, stretching before hitting the weights and if you´re going to work out outside and it´s cold it help you prevent injuries by getting your body and muscles ready for the training session. This also helps to improve performance during your workout by increasing flexibility and mobility.

Another benefit that many people don´t consider is that it improves range of motion. When we are lifting weight, the more damage we do to the muscles the better and with full range of motion we are making more damage to muscle tissue which means more growth. I´ve seen people that don´t do full range of motion and the reason they don´t do it is because they can´t, their range of motion is limited but they don´t want to stretch they prefer 10 to 15 minutes of cardio as a warm up and cool down and even when cardio has a lot of benefits it won´t help you improve flexibility, mobility and range of motion.

What happens when we stretch is that we are lengthening our muscles and connective tissue and this reduces tension. You don´t need to spend 30 minutes stretching and you don´t need to work out to stretch, you can do it in the morning or every night before you go to bed, with 10 minutes you´ll start noticing the difference.

You can add one day to your workout program and focus only on stretching, you can take your rest day and see how your performance in and outside the gym improves. Training is a puzzle and every piece of the puzzle needs to be consider from resistance training, cardio training, recovery and stretching they all work together to help you get in shape, to get the type of physique you want and to help you perform as best as possible in any activity, from the gym, in your home, at work, vacations.

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

The effects of junk and processed food on our body

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The convenience and price of this unhealthy food is what makes it an important part of our lives without considering the long term damage. The lifestyles we´re having this days are so unhealthy in many different ways, we spend most of our day sitting at the office, in the couch when we´re back home in the car to travel from home to the office and back home, our daily activities had reduced; the levels of stress keep raising caused by traffic, our job or school; and the unhealthy food choices we make every single day are killing us and are getting us sick and also our loved ones.

I understand that it may be difficult for you to cook every single meal and that´s probably the biggest reason why you buy fast or processed food, it makes your life easier, but… at what cost?

Food has a direct impact on how you feel it affects your mood, food is the cause of you feeling tired, lazy, depressed, anxious all this are short term reactions caused by unhealthy food, if you continue eating this type of foods your health problems will get bigger, you´ll gain weight, you´ll become insulin resistant and it can get worst turning into diabetes and other diseases.

I believe food is the cause of our bad mood, obesity, overweight and related diseases and also it´s the reason why it´s so hard to lose weight and keep it off, food affects your brain it´s more a mental battle and mindset which I´ll explain deeper in the next post.

What big companies are doing is create amazing marketing campaigns targeted specially to kids to buy their products full of chemicals that are harmful for our body and are killing our loved ones and the people we care about. Some of this chemicals are used to create addiction similar to alcohol and cigarettes so that you continue buying and consuming the product, all this companies are more interested on selling and money than on your health. The two biggest problems with this type of food are:

1.- They´re empty calories

Your body needs nutrients, your body does a lot of different processes every single day just to keep you alive, it tries as hard as it can to maintain you as healthy as possible and it has to work hard against all the stress and low physical activity plus a nutrition program that doesn´t have any nutrients. There´s no way for your body to function properly every day, to keep you healthy and to sustain a fat loss process when it doesn´t have the food it needs to support all that work.

This unhealthy foods are so high in calories and to low in nutrients, that´s why some people call them “empty calories”. All this empty calories full of chemicals to make you eat more of them do not give nutrients to your body, they´re just an excess of calories and energy that your body can´t use most of them as sugars and trans fats that your body store as fat.

2.- Your body can´t digest it and use it properly

This unhealthy foods are not real, fresh or natural, they are created or manufactured by companies so your body doesn´t know what to do with them, how to use them and it´s very hard to digest them. There are a lot of sugars, trans fats and chemicals that are poison for your body which are the ones that are causing diseases and increasing obesity, overweight, diabetes, cancer and the list goes on.

Every time you eat this foods your body needs to work harder to digest them so other processes in your body slows down to prioritize digestion and at the end there are no nutrients that can be use to sustain daily activities.

Once your body digest all that food it takes time to get rid of the toxic stuff and it´s not efficient anymore.

For me, health and weight come down to living a healthy lifestyle based on healthy habits that include working out every day, eating healthy foods and having the right mindset. If you treat your body right it will respond in the best way possible.

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 we need to know about sleep disorders

18 Sleep disorders
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Some of us don´t give sleep the importance it deserve, we have a lot of things to do and we love doing them that we don´t want to go to sleep, we´re so inspired and motivated by our work that someone needs to stop us, others don´t sleep enough because they need to finish their work even when they hate what they do and there are some others that can get 8 hours of sleep every night, they go to bed early but can´t fall asleep.

If you are in the last group you may have a sleep disorder and it´s the reason why you can´t fall asleep or you wake up at night, here are some of the most common sleep disorders:

1.- Insomnia.- When you have trouble to fall asleep or you wake up frequently during the night and when you wake up you don´t feel rested you feel like you didn´t get enough sleep, this can be caused by stress, jet lag, illness.

2.- Sleep apnea.- Here the regular pattern of breathing while you are sleep gets interrupted for short periods of time because the airway gets blocked.

3.- Nightmares.- This one is when our dreams are scary and we get frightened and fearful so we wake up, if this happens every once in a while is normal but when it´s constant it can be caused by stress, anxiety or worries.

4.- Shift work.- Working at night goes against the internal clock of the body and it´s harder to stay alert and productive during work time and you may have trouble to get 7 – 8 hours of sleep during day. Blocking all light and noises during your sleep time is key to help you get as much sleep as you can.

5.- Restless legs syndrome.- If you feel the urge to move your legs at night while you are sleeping you may suffer from RLS, one of the causes is low levels of iron but there can be more.

We all suffer from sleep disorders from time to time, if we´re dealing with a very stressful situation, if we´ve been traveling a lot, if we are worried, it´s normal to have some nights of poor sleep every once in a while but when this is consistent then we need to do something.

There are different treatments for sleep disorders, some of them will be more beneficial than others and as with any other treatment you will get results fast, at least the symptoms will lower but almost all sleep disorders can be improved by making some changes to our lifestyle that start with making better choices, being more active during the day, especially in the morning, reducing stress and following a healthy nutrition program will improve the quality of sleep.

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