Harmonize Fitness
menu
Harmonize Fitness
harmonizefitness_a2tw1n

harmonizefitness_a2tw1n

Stress

Pressure and stress are different. Here´s what you need to know.

DSC_0132
views
21

If you confuse pressure with stress you are losing great opportunities to get something done with outstanding results and you are increasing stress.

There´s a huge problem I see every day, some of us confuse pressure with stress, we get anxious, start panicking and everything goes wrong but there´s a big difference between pressure and stress.

Stress is when we are in a situation where we don´t have enough resources to meet the outcome, we may not have enough time, money, etc  and when we don´t have control of the situation the end results won´t depend completely of us.

There are so many situations that can cause stress in a day to day basis like getting stuck in traffic, being late to a meeting, a long list of emails that we need to answer. If we feel overwhelmed and we know that we don´t have total control of a situation that is stress.

Pressure is when we have control of the situation and the end results depends of us, of our performance, how productive, effective and efficient we are with what we have.

Pressure is that feeling when we only got one shot at any project, that we have a deadline and we have to deliver the best results possible. We are challenged to meet demands.

The reason why it is important to identify both of them is to be able to act the best way possible in each situation, you need to identify if you are in a stressful situation or if you are dealing with pressure. If you are dealing with stress the best you can do is first ask yourself how important is that situation for you, many of us pay too much attention to what others say and think of us, we spend too much time with negative people and this create stress and we don´t need it. Sometimes we make a big deal of meaningful situations and what´s impacting us is the way we react. What you can do here is breathe, take some deep breathes and feel your body calming down. Then ask if there´s something you can do, in many cases there´s nothing you can do so you need to change your focus, do something different and work in other stuff and just move on.

When you are under pressure this means there´s something you need to do whether it´s make a decision or finish a project in a short period of time you need to find the best options and solutions with what you´ve got. Sometimes you don´t have the best resources of time, energy, money, knowledge but your result can impact your job or your life so you need to make the best, you need great performance, effectiveness and efficiency.

We know that stress can have a negative impact on our life and health while pressure can have a positive impact. For some of us pressure helps us stay focus and bring the best of us, taking it as a challenge to learn new skills, to improve, to get stronger is a way to get the best results while for others it can be overwhelming and can have very negative effects feeling as the highest level of stress.

Pressure can lead to anxiety, knowing that an outcome or end results depends of you and not knowing if you are going to be able to deliver on time at the level expected and how is your end result going to be taken creates fear specially if you need to learn new skills.

There are ways and tools you can use to know how to cope with each of them but as always it takes time, the best you can do now is try to avoid negative situations, negative people and negative environments, if you need to work under pressure believe in yourself, believe you can do it, you got everything you need to deliver a great result and even if you don´t know certain skills you can learn them and apply what you learn in your project.

Stress and pressure are different so you need to respond differently to them, stress can have a really negative impact on your body and health while pressure can have a positive impact, stress can lead to bad relationships and bad results when working on a project while pressure can help us meet expectations and get our best results.

One simple question you can ask yourself to know how to respond or what you need to do is:

Do I have control over this? is there something I can do? if the answer is yes think about what you can do to get the best result, or what can you do to improve the situation, if the answer is no then let go off trying to manage or control the outcome. Do not stress with something that is out of your hands.

It would mean so much to us if you share this post with your friends and family and if you follow us on Twitter and YouTube.

Pam

Motivation

What people won´t tell you about weight loss

DSC_0098
views
33

Losing weight has become a common goal in fitness and even more in January, it´s a very common New Years Resolution and almost every year all gyms are full of people who set this goal, but most of them give up.

When you set your weight loss goal you think about exercise and diet, for exercise you think about cardio or aerobic type and maybe some light weights especially if you´re a girl and for diet you think about low fats, low carb and you stick to lean meats like chicken, some veggies and salads. Guys may think about going to the gym, lift weights and do some cardio and for diet they also go for lean meats, veggies and rice.

This is what the industries had made us believe even dietitians or nutritionist will give you this recommendations, unfortunately those recommendations or advices are not the best ones or the right ones if we focus on making your weight loss last.

There are some points you need to consider and most people in the industry won´t tell you about weight loss but if you want to succeed you need to know about them:

1.- It´s not about losing weight fast, it´s about keeping it off

Most weight loss programs, fitness experts and gurus will help you lose weight fast but this is a huge mistake. When you lose weight fast by following low restrictive calorie diets and a tone of cardio or aerobic exercise where you eat to little and you have just a few food choices you are not giving your body the nutrients it needs and you are doing a tone of not the best type of exercise you´ll lose weight fast, but you won´t be able to make those results last. Those programs do more damage to your body so it will be harder for you to maintain your results, you´ll need to eat less and less and exercise more, this is why most people gain all the weight back.

2.- It takes time and effort

Even when you can see amazing results in a months or a couple of weeks depending of how much weight you got to lose it takes time and effort. You do need to eat a little less, limit and preferably avoid some unhealthy foods and do some exercise (the right type of exercise, the right way). If it was easy then we all be lean. It takes time and effort from you but once you achieve your desired goal and physique it´s easier and enjoyable to maintain your results if you did it the right way.

3.- You´ll feel hungry

When you want to lose weight you do need to eat a little less so that your body can use stored body fat as energy, but this is just a small piece of the puzzle. I need to say that you will feel hungry but the type if hunger and the symptoms that go with it play an important role. You need to make sure that the hunger you feel is the right one and that you´re not having any negative symptom (we´ll talk about this on a future post). Feeling the right type of hunger is key for weight loss so you need to be mentally strong and lock in your goal so that you can reach it.

4.- There will be hard days

Weight loss is simple but not easy. Some days you´ll be completely lock in your goal and you´ll go through all the negative stuff with ease, you´ll be able to ignore the hunger and cravings, exercise, maintain stress low and get high quality sleep, this days are your best days and we would want to have only this amazing days throughout the journey but it´s impossible. You need to accept that you´ll have bad and hard days, some days you´ll have more hunger, some days your cravings will increase, some days you won´t feel motivated and with the energy you to exercise but those are the days you need to concentrate on your goal on a higher level, you need to get up and exercise, show up even if you don´t feel like it, on this days you may not break any record, your effort and intensity won´t be at peak but you will feel a sense of accomplishment after you´re done. If you made a wrong choice with your diet do not blame yourself, do not make that one single meal or one bad choice ruin the rest of your day. Just move on. Accept that there will be hard days and that you´ll make some mistakes but do not get obsessed with them, just move on and keep your eyes on your goal.

5.- It´s about developing healthy habits

Sustainable weight loss is about developing healthy habits. In regards to diet and exercise you need to develop the habit of doing some physical activity every day, working on your strength and adding some cardio. For your diets there will be foods you need to avoid because of the negative impact they have on your health and weight and you need to find foods you like. Your weight loss journey is not only a couple of months where you only focus on losing weight, those months are your transition from an unhealthy diet and sedentary lifestyle to a healthy diet and physical lifestyle. You are developing the habits you need to make your weight loss sustainable in a simple and enjoyable way during those months.

That you know more about what it actually takes to lose weight then you´re getting on the right track to lose weight once and for all. If you have any question or comment leave it down below and on Twitter so we can help you achieve your goal and improve your life.

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

Pam

Diet

Nutrients in food – Macros and Micros

10_jugo
views
49

As we said before food is one of the 5 principles of fitness so you need to understand how it works and how it can help you maintain optimal health, for this we will start understanding macronutrients and micronutrients, I´ll try to keep everything simple here and we´ll get in depth in future posts as we need to.

We know that the goal of any diet or nutrition program must be to give nutrients to your body. Food is not only fuel, it´s information and your body need the right fuel and the right information to function and perform at peak. I know I´ve said before that highly processed or refined foods are unhealthy and you need to avoid them as much as possible, now that you avoid all those unhealthy foods you need to start learning about the differences in whole, fresh food, we know that this healthy foods have the nutrients your body needs to function so we will divide them into macronutrients and micronutrients.

Macronutrients give energy to your body in the form of calories, you may have heard that “calories are calories” or “all calories are equal”, this is completely false, all three groups are different, your body will not respond the same way to protein than to fat and in each group you´ll find healthy and unhealthy options, your body will respond in different ways to this three groups of macronutrients and how healthy they are.

It´s not the same to have a cup of oatmeal than to have some Oreo cookies, for your body it´s completely different, it´s not the same to have some rice and broccoli than to have a donut and ice cream (even when I love ice cream). I know these examples look silly, but I want to make the point clear, not all calories are created equal. This is comparing healthy vs unhealthy options, if we compare healthy options from different macronutrient groups like avocado with chicken or oatmeal with nuts, they are still different, and your body uses them in different ways even if they are healthy options. This is the reason why the famous “calories in – calories out” advice doesn´t work.

Each macronutrient has its own purpose, to help your body function properly every day, I´ll be talking about each macronutrient on separate posts to give you all you need to know and keep it simple so that you can take your time to understand it.

The first we´re going to learn are macronutrients, macronutrients are divided in three: proteins, fats and carbohydrates and your body needs them in big quantities. Each group has its own primarily function making all of them a crucial part of your diet.

Micronutrients which your body needs in smaller quantities. These micronutrients are vitamins and minerals and they are essential for optimal health and preventing diseases, they all have an specific function in your body.

The best way to get this nutrients is through food but nowadays you need to consume a lot of highly nutritious food to get the amounts your body needs, the reason why is because the soil is depleted, you 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 you are deficient in any of them your 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. Being deficient in micronutrients can make it harder for your body to maintain optimal health so it´s a lot easier that you get sick and this include chronic diseases.

All systems in your 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 your body works can get really complex 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.

I´ve said before that weight loss and fitness in general can be complex, the reason why is because you need to know and understand the job of each macronutrient and how your body responds to each, you also need to understand the job of micronutrients and make sure you´re not deficient, once we understand this information all fitness goals will be simple.

Knowing the job of each macronutrients is key because you need to manipulate them in certain ways to achieve your fitness goals, if you want to lose fat or gain lean muscle you´ll need to adjust your nutrition and make some slightly changes to support your goal.

For me macronutrients and micronutrients are far more important than calories, I don´t  consider a fitness program that only focuses on calories to be right because there are different ways to achieve the same amount of calories with different macronutrient ratios and each one will give us different results.

You may know by now that I love food, I love to cook and I consider food to be part of the culture and traditions of each country, I love traditional food and local cuisine. My approach to fitness and weight loss is to keep things simple by avoiding unhealthy, highly processed foods and to stick with whole fresh foods. I don´t count calories, I don´t count points, I don´t weight my food to set macro ratios I just have a clear idea of the amount of food and the types of food I´m eating.

When you understand each macronutrient and have an idea of the amount of food your body needs you´ll be able to enjoy food, while being able to maintain a healthy weight focusing on body composition in an enjoyable way.

Let us know if you have asked yourself what macros are and how our body uses them by leaving a comment down below and on Twitter

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

Pam

Sleep

What happens during sleep?

DSC_0181
views
33

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 love those ones, choose the one you love 😊)

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

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

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

REM sleep (Rapid Eye Movement)

In this part of sleep the focus is on your brain and memory, when you are awake you are taking a lot of information that is stored in the short term memory, during sleep all that information goes through 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 your memories are stored and you can share the stories for years to come, if the information is not relevant, important or useful it´s deleted. Most of the information you get during the day is deleted, this clean part prevents that your brain gets filled with unnecessary stuff.

Even when memory consolidation requires both deep sleep and REM studies show that if you have any sleep issue during this stage you 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.

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 your body like digestive, immune they´re all working together to recover and build muscle, skin, hair.

During deep sleep your physical body is recovering, healing and growing, the body is actually healing itself from wounds, repairing muscle, replacing cells this is why it´s so important.

It´s clear that you need enough good quality sleep and you need to go through both phases repeatedly every night, lack of sleep impacts all the process going on while you sleep that is why it´s harder to stay focused on what you are doing, we tend to be more forgetful and you 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 on 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 us if you share this post with your friends and family and if you follow us on Twitter and YouTube, together we can help millions live a better life.

Pam

Exercise

Why your goal must be to improve body composition.

DSC_0084
views
49

If you want to lose weight and get in shape once and for all, if you want to get a lean body and be able to sustain the results in a simple and enjoyable way then you need to think of your goal as improving body composition.

Probably you´ve heard many people talk about losing weight but how many people have you heard talk about improving body composition?

If you´ve been trying to lose weight for some time then you may had followed some weight loss programs and they may had given you some results but the problem comes later, it´s not sustainable so you gained some weight back or you´re working so hard to maintain the results. This is what happens when you only focus on losing weight fast and that´s not what we want.

Weight loss is a very common goal but it´s not correct, you think that we need to exercise for one hour or more 5 to 6 days a week and finish each workout drenched in sweat, so tired and wake up the next morning sore plus you need to eliminate all foods you love and eat chicken, broccoli and rice, over and over.

This is how must weight loss program are designed, to help you lose as much weight as possible as fast as possible but this is not the right or healthiest way to do it, it actually cause a lot of health problems which is why it is so hard to sustain your results.

Most of us when we decided to lose weight, we do it because of health issues or insecurities, maybe we don´t feel good about our body and the way we look, or people made fun of us. In any case the goal is to get in our best shape, sustain it and be healthier; not precisely lose weight.

Improving body composition most be the primarily goal in fitness. Body composition means that you have the optimal amount of muscle mass and the optimal amount of body fat, the numbers of what is optimal varies from person to person according to your height, age, sex, etc; and also the type of physique you want to achieve.

Your goal is to get a physique that looks great with the right proportion of muscle mass and body fat but also you want to focus on health, it´s not only about looking great physically is also about feeling great so that you can perform at your best in all your daily activities, health is a priority.

Improving body composition means that you´ll be losing body fat and increasing muscle mass. In some cases, especially in people who are out of shape is possible to lose fat and gain muscle at the same time. In other cases, it´s harder to do but it can be done, in this cases it is better to focus on losing fat while maintaining muscle mass first and then gain muscle while staying lean.

The benefits of improving body composition are to stay in a healthy weight with the right proportion of muscle and fat to look lean, toned, muscular and athletic.

We all know that obesity and overweight are dangerous but excess weight whether it´s body fat or muscle tissue is unhealthy and can cause health problems, with excess weight your body needs to work harder for even the normal functions to keep you alive, it takes a lot more effort for your body to pump blood and oxygen  throughout the body this are some of the negative effects.

Improving body composition is key to getting in amazing shape and sustain your results, if you do it the right way it´s easy to maintain. You don´t want to lose weight, you want to lose fat and maintain or build lean muscle mass so you need to train the right way to give your body the stimulus it needs for muscle growth or to maintain muscle but this doesn´t mean that you are going to get big it will build a lean and toned physique which looks great otherwise you´ll end up being skinny which doesn´t look sexy or attractive and is not healthy either.

Cardiovascular and resistance training are both important for health and to improve body composition, we´ll see in later posts how we can use them to achieve your goals and the benefits of both.

If your goal is to get in shape or build and amazing physique, live healthy so that you can live your best life possible you don´t need to overcomplicate things, by keeping everything simple and stick with the basics you´ll get amazing results, if you want to compete in any sport then you need to pay more attention to all 5 principles of fitness and adjust them to fit your goal and your life.

Let us know by leaving a comment down below and on Twitter if you´ve heard before about body composition and if your goal is to lose fat or gain muscle. We want to know more of you so that we can help you achieve your goals.

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

Pam

Stress

Yes! There are different types of stress

19_auto volcan
views
49

If you are stressed out because you got an important meeting today or you have an important event is not the same type of stressed than the one you live every day when you wake up and it´s getting late for school or work or when you get worried about the bills or when you go to the gym or take some time to exercise. There are different types of stress and to learn how to manage it you need to understand each first.

The 5 principles of fitness are crucial to help us achieve any fitness goal and for overall health, stress is one of them and it has become a cause of different health problems nowadays.

Before we can talk about all the negative impacts of stress and what we can do to lower it we need to now that there are different types of stress and we need to understand each and know how to identify it so that we can act the best way possible and learn that not all stress is bad.

There are 3 types of stress which are: Acute stress, Episodic acute stress and Chronic stress.

1. ACUTE STRESS

Have you ever ridden a roller coaster or practices a crazy sport? That experience or feeling is acute stress, it is short but intense. An exam or job interview can also cause this type of stress. Our body reacts to these threatening and challenging situations but after the challenge is complete our body returns to its calm state. This one is short term and all of us can experience it on a daily basis. We need this type of stress.

2. EPISODIC ACUTE STRESS

This one is when acute stress happens very frequently, people with this type of stress tend to be very negative in every aspect of life, everything that could go wrong always go wrong. They tend to take more responsibilities than they can handle keeping acute stress high. They are anxious, angry, sometimes aggressive, impatience and it can be hard to deal with them, they´re always the victims of their circumstances instead of wondering why all these things happen to them.  The biggest problem with them is that they don´t realize they have a problem, they´ve learnt to make this type of stress as part of their lives so for them it´s normal.

3. CHRONIC STRESS

When stress continues for long periods of times it becomes chronic stress, it comes from constant demands of pressure every single day in school, jobs, families. this type of stress is so unhealthy that it can destroy our mind and body. When people feel so drowned in so many problems and they got to a point where they get overwhelmed and stop thinking about solutions, they just give up and surrender to stress, the biggest problem with this is that people get used to it, most of us live our lives with chronic stress and we don´t even know it´s there, we think it´s how we´re supposed to live and this type of stress is the cause of biggest health and mental problems that can end in suicide.

Stress can be really bad having a negative impact on your physical and mental health and there´s also good stress that can have a positive impact on your life if you know how to use it. The level or type of stress determines how you need to act or respond, in many cases you are able to follow tools that can help you lower it but there can be cases or situations where you need to talk to a professional if things have gone too far.

Stress is a response to any experience and the level of it goes according to the experience or situation you lived and how you are able to cope with it, we all take every situation in very different ways and they all affect us in different degrees, you need to consider this so that we know how to respond and even be prepared for any situation.

The best thing you can do is know how to respond in every situation without getting stressed, remaining calm and being optimistic not only help you respond better during stressful situations and keep stress low but also help make better choices with lead to better results. Some steps you can take to respond better in stressful situations are:

1.- Do not take things too seriously,

2.- Take some deep breathes and focus on your breathe going in and out,

3.- Visualize the positive outcome or result,

In many occasions we take things too seriously and this only makes things worse, how many times have you created or increased any negative or stressful situation just by overreacting when in reality it wasn´t a big deal? The 3 steps I share here can have a huge impact on your day if you remember to follow them, the next time you find yourself on a stressful situation just remember to calm down, take some deep breathes  and think of a positive outcome. Just by calming down and breathing you´ll be able to think better and make a better choice.

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

Pam

Motivation

The truth about sustainable weight loss

10_ACHIEVING OUR GOALS DEPENDS OF US
views
63

Weight loss is actually a simple goal, so many people lose weight and I´m sure you´ve done it before more than once and you´ve lost some weight. The problem is sustaining the results, losing that weight once and for all that´s the challenge.

There are many different weight loss programs, fitness experts and gurus and magic powders and pills that will help you lose weight, but that´s exactly what they´ll do help you lose weight as fast as possible without considering the negative impact to your health on the long run and without considering what happens next. What happens once you achieve your desired weight? In most cases you don´t know what to do, you stop the program and all of a sudden you start gaining all the weight back.

The truth about sustainable weight loss is that you can´t think about it just as weight loss, you need to think about as improving your health, losing weight and maintaining optimal health and a healthy weight considering muscle mass and body fat. And for this you need to develop healthy habits. So the secret to sustainable weight loss is to find a diet that works for you, one that is simple and flexible so that you can stick to it for long periods of time, actually the rest of your life 😊, it needs to give you the freedom you need to enjoy the meals you want every now and then by making better choices and giving your body the nutrients t needs. And you also need to find a physical activity you enjoy doing so that you can do it consistently, you don´t need to go to the gym 2 hours or more because if you hate it you won´t stick to it for long periods of time so find a sport or type of exercise you enjoy and that you can see yourself doing for the rest of your life too 😊. You don´t need to stick to just one activity or exercise, make a list of the sports or exercise you enjoy doing and keep switching them.

We need to mention that if you´re struggling with your weight then your body is not working properly and when you follow the most commercial and traditional programs or the advice of fitness experts and gurus they will only put you on a low calorie diet with very limited food options that you actually don´t like and tones of cardio, on the long run this does more harm to your body.

We need to focus on fixing the root of the problem which is your hormones and systems, if your body is not working properly you won´t lose weight and all those weight loss programs will do more damage, this is why when you stop the program it is so hard and almost impossible to maintain the results and it´s why most people end up gaining all the way back in a couple of years.

So, in short sustainable weight loss is all about developing healthy habits, these healthy habits include physical activity every day for at least 30 to 45 minutes and eating healthy foods that give the right nutrients to your body. Developing new habits is difficult, it takes time, patience and effort to undo a negative bad habit and replace it with a new one. To develop new habits that´s what you actually do, you take the bad habit you want to get rid of and replace it with a new healthy habit. We´ll be talking about how you can develop new habits and share with you the steps you need to follow in a future post.

The quality and quantity of sleep and stress also plays a huge impact on your weight. If you don´t get enough high quality sleep it will be harder for you to make the right choices with food and you´ll feel a lot more tired so you´ll likely skip your exercise and chronic stress increases cortisol which also leads to many problems. Lack or poor quality of sleep and chronic stress get all your hormones out of sync and this makes it impossible for you to lose weight. This is why we included a section for each to help you improve the quality of your sleep and help you reduce stress and make it easier for you to achieve your goal.

Since obesity and overweight keeps increasing and so many people like you are struggling with their weight, their life and trying to find ways to improve and achieve their goals let us know what´s your biggest problem, and if you´ve tried to lose weight before what was your biggest struggle, the diet? Exercise? Leave your comment down below and on Twitter.

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

Pam

Diet

The importance of a good diet

DSC_0129
views
71

Food is one of the 5 principles of fitness and it´s really important because it´s the one you have more control over. If you just focus on this one your health, your weight and your life will improve dramatically.

I see a lot of people going through this, every time a girl talks about weight loss or they set a weight loss goal they think about going to the gym or some fitness class and diet, for diet they think about salads and chicken and the guys think about going to the gym, lifting weights for 12 to 15 reps and for diet they think about chicken, rice and broccoli. There are some variants to the diet and exercise routine but you got the idea.

Food plays an important role in our lives; it makes up a great part of social life. Whether we´re alone watching a movie or series while eating some of our favorite snacks or whether we´re having lunch or dinner with family, friends, coworkers or classmates or sometimes we´re just eating because we´re bored, stressed or depressed, every food choice we make has an impact on our body and health.

The importance of food is not only to help you reach your fitness goals, it´s not about following a restrictive diet for a period of time to lose weight and get in shape, it´s about developing healthy habits to make healthy choices most of the time to maintain optimal health, it´s a lifestyle that helps you live to your full potential and achieve amazing things.

Our relationship with food is not as good as it could be and it´s causing a lot of problems. Food can heal, and prevent diseases or it can make you sick, the choice is yours every single time you decide to eat something.

Food is data and fuel for your body, if you want to perform at peak every single day and if you want to live to your full potential you need to make the right food choices. Health is everything, it needs to be a priority but most of us do not make it a priority until something bad happens, we live surrounded by highly processed and junk foods loaded with refined sugars, trans fats, chemicals and toxins that are making us sick and we choose those options because they are convenient and many more reasons that we´re not aware of but we don´t think about the negative impact they have on our body and health.

We need to improve our relationship with food and make a shift on how we view it based on understanding how everything we eat works and the impact it has on our body positive or negative, we need to think about food as giving nutrients, data and energy to our muscle, cells, organs and entire body and realizing that you can still have delicious meals that are healthy full of nutrients that our body needs to work properly as opposed to eating processed foods based on taste and can´t stop consuming them because of the addiction they create (we´re going to talk about this on future posts).

Our unhealthy food choices based on highly processed foods are one of the causes of diseases like obesity, diabetes and even dementia, Alzheimer, cancer, etc; there´s no cure for most of this diseases but, it´s possible to prevent them if we develop healthy habits to live a healthy life and this doesn´t mean that you won´t be able to eat your favorite dish, snack or desert of course you can have them once a week, maybe less times or you can find healthy recipes and make those snack, dishes and desserts taste great and healthy so that you can enjoy them a lot more.

In most cases you don´t give too much attention to your food choices because you don´t understand how food works on your body and the impact it has so when you understand the negative impact of unhealthy foods and also the positive impact of whole healthy foods and learn the basics of nutrition it´s easier for you to make better choices.

You don´t need to follow restrictive diets if you don´t have to, if your goal is to use fitness as a tool to live the most amazing life then you just need to make sure that 80% or 90% of your food choices are based on whole, healthy foods and the ones that make you feel great. This may seem so strict or limited but if you actually have a lot of variety and options, the important thing here is that you follow 2 simple rules that we´re going to talk about in future posts.

I don´t like the word diet because it means that you´re going to eliminate some foods, especially the ones you love for a certain period of time making it restrictive in your food choices and focusing on calories. I´m not against any nutrition program or “diet” whether it´s vegan, vegetarian, paleo, ketogenic, carnivore as long as they are well formulated and healthy. I consider all those options to be tools to help you live your best life possible and your nutrition program or diet doesn´t need to follow any of them strictly for long periods of time, it´s not about trying to fit into one of the fad or commercial diets, the most important thing you need to do is avoid unhealthy options (highly refined and processed foods like sweets, sugars, candies, cakes, sodas, junk, fast foods, unhealthy seed oils) and stick to whole foods then from those whole fresh foods you can be more restrictive by avoiding foods that make you feel sick causing bloating, inflammation, etc.

Since foods is highly important for optimal health to live an incredible life you can start today making better choices, if you like to have some unhealthy snacks between meals (this includes “healthy bars”) skip those snacks or change them for something healthy, whole and fresh like pumpkin seeds, pecans or almonds.

Let us know which is your favorite unhealthy snack and whether you´re going to skip it or change it for a healthy option, if you change it for a healthy options which one you choose? Leave your comment down below and on Twitter.

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

Pam

Sleep

Why sleep is so important

DSC_0181
views
78

I would love to go through life without sleeping, if there´s a superpower I’d love to have is no need to sleep. Until this happen I need to say that sleep is crucial for all of us.

Fitness has become so popular but most people only focus on food and exercise which are only 2 of the principles of fitness and they don´t talk that much about sleep. Sleep is highly important and it has a huge impact on your body and health positive or negative.

Sleep is so important not only to rest and recover from the day and wake up energized for the day to come, there are so many processes going on while you sleep which include recovery and growth and also your body and brain flushes out toxins, different systems on your body work to make all this possible, sleep also keeps your hormones balanced and working properly which makes it easier or harder for you to lose weight and stay lean.

Just one night of poor quality sleep or not enough sleep has a negative impact on the short term and you can see some of those in your day like feeling tired, not being able to focus, it also affects your mood and you feel hungry this leads to poor performance and productivity throughout the day and you tend to eat more which leads to weight gain. In the long run negative impacts of poor quality or not enough sleep lead to health issues.

Poor quality sleep also increases stress and has a negative impact on your exercise work outs, you may skip the entire workout because you don´t have the energy or the intensity and effort won´t be as good as it could, it also impacts negatively your mental health.

The same way that poor quality or lack of sleep has a huge negative impact on your body and health mentally and physical also enough high-quality sleep has a positive impact on your body and health both mentally and physical in the short and long run. When you wake up and you feel energized ready for the day that´s a good sign you had good sleep and it´s just the beginning of a great day because it´s easier for you to focus and concentrate on the task and project you are working on, your performance and productivity increases, you don´t feel hungry all day which makes it easier for you to eat healthy, whole fresh foods and chances are you are going to exercise with the right intensity and effort. Have you ever noticed that the days when you don´t get enough good quality sleep you made bad choices, or your decisions were riskier? this happens because your brain is not functioning properly after a night of poor sleep.

All the 5 principles of fitness work in harmony to help you maintain optimal health so one night of poor sleep will impact the other 4 principles and if you are not aware of this it can turn in a negative cycle that can be hard to break. Lack of sleep increases stress, it also makes it harder for you to stick to healthy whole fresh foods so if we have to choose you´ll more likely choose the unhealthy foods, you lack energy so you may skip your workout that day and all this unhealthy choices can lead to poor sleep the next night and if we continue this negative and unhealthy cycle things get worse.

Sleep maintains your body and brain healthy by getting enough high quality sleep you make sure that all systems and hormones of your body function properly to get rid of toxins that can be harmful and also to recover and grow and maintain balance.

Since we´re living very fast paced times and we don´t get enough high quality sleep there are some strategies you can follow to help you as much sleep as possible according to your schedule and improve the quality of your sleep every night so that you are able to get all the benefits and maintain optimal health.

If you want to live the life of your dreams then focusing on the 5 principles of fitness is key to make it possible to concentrate and work as hard as you need while also getting enough recovery so that you don´t burn out.

What you can do today is be aware of the quality and quantity of sleep you get every night, you can have a really good idea of the quality of your sleep by being aware of how you feel when you wake up, if you feel energized and ready to go and you maintain the level of energy and focused throughout the night you´re doing fine but if you feel tired and you´re not able to concentrate throughout the day you may need to improve the quality of your sleep.

Let us know if you prioritize sleep and how good is your quality by leaving a comment down below and on Twitter.

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

Pam

Exercise

Here are some benefits of exercise for overall health

17_tools
views
66

If you want to improve your health and improve your life then, exercise is a priority. If you hate the term exercise, training or work out then you don´t need to worry. You can think about it as physical activity or movement.

There´s a reason why we focus on 5 principles of fitness as a tool to help us live the life we want and deserve; exercise is one of those principles.

Most of us spend so much time sitting whether it´s in front of a computer when we´re at school or at home or at our job working or our car to get to the office and back home, or in the sofa watching tv. We´ve become so sedentary and this lack of physical activity is causing so many problems on our body and health. I know we´re all busy with jobs and school it can be hard to schedule some time to exercise but, if you want to live your best life possible then you need to make some time to exercise every day, if you have time to watch tv whether it´s a tv show, a movie, Netflix or you spend a lot of time on social media you have time to exercise and you don´t need any equipment, just comfortable clothes and a pair of good sneakers, a pull up bar is also a great tool to have and that´s all you need so there are no excuses.

You don´t need to spend hours in the gym or exercising to get all the benefits, if you´re new the goal is to develop the habit of exercising every day so you can start with 15 minutes and from there increase intensity and time, the best part is that you need to do what you love or at least something you enjoy, I´m sure that there´s some physical activity you enjoy doing it can be running, walking, jump rope, lifting weights, calisthenics (bodyweight exercises), practice a sport, yoga, etc; the only way to develop this habit is by doing something you like otherwise it will be like hell and you won´t stick to it.

Exercise helps you build the type of physique you want whether you want to look big like a bodybuilder or superhero or if you want a more athletic  look or you just want to lose weight, get lean and stay in shape. It also helps you maintain a healthy weight focusing on body composition which is our primarily goal and you also want your physique to be useful. Exercise also has amazing benefits for your heart and brain health so it´s key if we want to maintain optimal health.

We will divide exercise in 2 categories which are cardiovascular and resistance training, both of them are important they both have a positive impact on your body and health and there are some benefits for each of them that makes them important. Some of the benefits you get from resistance training you won´t get them with cardiovascular exercises in the same way some benefits from cardiovascular exercises can´t be achieved from resistance training.

One of the benefits you get from both of them is lower stress and improve mood. Chronic stress has negative effects on your body and health, it takes your hormones out of balance and increases inflammation, increase blood flow, improves insulin sensitivity which are some of the negative consequences so reducing chronic stress and finding ways to keep this type of stress low is a great tool to maintain optimal health.

Exercise also improves quality and quantity of sleep, lack of sleep or poor quality sleep also has negative effects on your body and health so you need to make sure you get enough high quality sleep every night, exercising especially in the morning has been shown to improve sleep.

Exercising or doing some type of physical activity every day is one of the fitness tools to maintain a healthy weight and improve your life, some simple steps you can take to start increasing your daily physical activity are:

1.- Take a 10 to 15 minute walks in the morning right after you wake up.

2.- If you work in an office and spend most time sitting try to stand up and take a walk for a couple of minutes every 60 to 90 minutes, it can be 3 minutes or 5 minutes it depends of the amount of time you have.

Fitness and exercise are not only about looking great, is about feeling great, maintaining optimal health and being able to perform at peak every single day. Fitness is a tool to help you feel great and live your best life possible so even when you need to develop healthy habits you can´t get obsessed with it. You can´t let your life revolve around exercise or fitness you just need to find ways to use as many tools as possible to lose weight, stay lean, maintain a healthy weigh considering body composition in an enjoyable way so that you have the energy and concentration to work on your goals and achieve the success you want.

Exercise is a great way to improve your mood, sleep, focus and energy so you can start today by taking a 10-minute walk after your next meal, it doesn´t matter if it´s breakfast, lunch or dinner and starting tomorrow take a 10 minute walk after you wake up, do this for a couple of weeks and let us know how you feel by leaving a comment down below and on Twitter.

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

Pam