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Training

This approach to training will make everything easier

01
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93

As part of a normal day for me, I went to a mall near my place, there´s a gym right next the food area so my sister and I like to take some time sitting there in one of the closest tables so what I do I watch people, I like to see what people do while there in the gym. People who love exercise and training which typically are the ones who are leaner spend a lot more time on the weights section, people who also love to work out and tend to look skinny spend more time in the cardio machine section.

The interesting part and most obvious is the guys and girls who go there because they want or need to lose weight, we can clearly see how much they hate those routines and how much they struggle. I hate watching people suffer so even when they do need to workout to get in shape it doesn´t need to be like hell. I hate when trainers do almost the same routines with all their clients, some resistance training with light weights and cardio with asking and considering what their type of exercises their clients prefer, this makes a huge difference in the results.

Another thing I see is that people who is new to the gym feel so overwhelmed, and anxious because they are out of shape and just the idea of getting a foot in there creates fear and anxiety.

And the worst thing of all this is that the guys and girls who are dealing with their weight, which are the ones that need more attention and help are the ones who end up giving up without getting results.

This is why I created this website with the help of my sister, so that you can get in your best shape and sustain it without feeling disappointed and overwhelmed. My approach to training is simple, you need to focus on resistance training to maintain and build muscle and you add some cardio to help you burn fat.

Getting stronger with resistance training is key to get in shape and sustain in a simple effortless way. Bodyweight exercises and compound movements are key to build and amazing physique and cardio is great to help you lose fat faster and both have amazing benefits for overall health. There´s no reason to overcomplicate things.

If you are really out of shape you need to develop the habit of working out but you don´t need to jump right to one hour of high intensity workouts, 20 minutes a day 5 days a week are enough to start developing the habit and you´ll get great results but you need to make those 20 minutes as intense as you can. From those 5 days… hopefully 6 you can divide them into resistance and training, 3 to 4 days of resistance and 2 to 3 days of cardio at the beginning is all you need.

You don´t need to spend more than 1 hour at the gym every day, you don´t even have to go to the gym at least at the beginning you can train at home with bodyweight exercises and get in amazing shape you can buy some dumbbells if you want to add more variety. As you progress with your workouts you will get to a point where you need to lift heavier weights if you are using free weights (dumbbells and barbells) so you may need a gym membership to keep increasing weight but at this time you´ll be in shape and you will feel amazing and motivated to go there.

As you keep progressing and once you´ve developed the habit of working out I would recommend keeping your workouts around 1 hour each, you maybe hating me right now and giving all kind of excuses but we all have 1 hour each day that we can use to exercise, take that time for yourself, if you want to take care of the people around you need to take care of yourself first so that you feel great so that you can help the people around you.

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

This approach to nutrition will make everything easier

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112

There are so many diets nowadays and every day a new one is out and actually all those diets are nothing more than different macronutrient ratios and we all get crazy trying to find which one is the best to help us lose weight as fast as possible.

Have you ever followed a diet to lose weight? I bet you have, for how long were you able to follow it? I´ve also tried to follow some diets, I´ve tried many of them but I couldn´t stay on track for more than 2 weeks in any of them, the reason?… I love food!!

Let´s go back some years ago when processed food was not everywhere, people used to buy fresh local ingredients and cook meals and dishes with them, most of their meals were based on real fresh food and since people used to cook more, they spend more time with family, all the family sat together at the table to have dinner and share their days.

Fast forward to today, there´s processed food everywhere, this processed food is full of sugar, trans fats and chemicals. People don´t cook as much as some years ago, actually the younger the guys the less they cook and since we´re bombarded with highly processed foods our diet is based on them.

The goal of food is to give nutrients to our body, food is fuel for our body, if we want our body to function at peak we need to give it the nutrients it need. Most processed foods do not have nutrients instead they are loaded with sugar and chemicals that our body do not know how to use.

I think we got everything wrong, we focus a lot on which diet is the best but we forget about the single most important thing, our diets are based on unhealthy processed foods, if we can only make a change in our eating habits and focus on eating more real fresh foods and less processed foods this will give us amazing results.

There´s no reason to follow strict low calorie diets if we´re eating a lot of unhealthy foods, there´s no reason to eliminate healthy options of macronutrients if we´re still eating junk. It´s not about counting calories or points, we´re here to enjoy life as much as possible and for me food is a huge part of everything life has to offer. If we focus on what matters which is giving nutrients to our body and avoid unhealthy processed foods we have a lot more freedom to try different dishes as long as they are cooked with fresh ingredients.

My approach to nutrition is to eat dishes or plates cooked with real, fresh, natural ingredients and avoid as much as possible all sweets, junk, processed and fast food. I know this may sound crazy but it´s the best way to get in the best shape of your life, sustain it and do it effortless.

Food is part of the culture and traditions of each country, there´s a piece of history on every plate.

There´s no way we can learn and know about each country if we´re following any diet that restrict some macronutrient which will only overcomplicate things and make it harder to stay on track when we´re out with friends or family.

Avoiding unhealthy foods which we all know which one they are and focusing on eating healthy foods which we also know which ones is the first step, once you get used to that step you can start adjusting macronutrients according to your goal. At this point your diet is based on healthy foods and you just make the adjustments necessary by decreasing carbohydrates, increasing protein or you can take it further and try ketogenic. Or if you are like me you can stick with the easiest nutrition plan, eat dishes or plates cooked with real fresh ingredients and enjoy!!

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

MindsetNutritionSleepStressTraining

Fitness!!

7journey
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97

Fitness is so popular nowadays, not only as a New Year Resolution to lose weight but to get in shape and be healthy but most people only focus on diet and exercise and that is totally wrong, if your goal is to lose weight and you follow a diet and exercise program you may get some results or you may not but whether you achieve your goal or not it is hard to sustain it, even if you follow exactly what the program said.

Losing weight and keeping it off, getting in shape and staying in shape, living a healthy better life, living a successful life it all comes down to our lifestyle, our habits and routines. Our lifestyle is getting us sick, our habits and daily routines just keep us stuck in the same place.

Getting in shape, losing weight, living a healthy life is actually simple you only need to develop new good habits and routines and that´s the difficult part so we´re here to help you develop those new habits and routines and the way to do this is by using or applying certain tools or strategies, to keep this a lot easier we need to divide fitness into small pieces, this is where the 5 ingredients of fitness come from.

The 5 ingredients of fitness are: Nutrition, Training, Mindset, Sleep and Stress. They´re all highly important so we´ll be sharing with you different tools or strategies you can use for each ingredient, give all of them a try and find out which one works better for you. By this I mean find out the tool that best fit your life and your daily activities and develop that tool as your new habit.

When you develop good habits and routines for each ingredient you don´t need to be perfect and you don´t need to follow any strict diet and even what I´m going to say may sound impossible, it will be easier for you to achieve any fitness goal, it will seem effortless and you will have a lot more freedom at the same.

All this 5 ingredients have an impact positive and negative in your health and your life, an unhealthy diet won´t give your body the nutrients it needs to function properly, to build and repair; lack of physical activity will get you out of shape and it affect your mood, lack of sleep keeps you sleepy, unable to concentrate and increase cravings; high levels of stress for long periods of time keeps you in an alert state; your mindset may be holding you back, if you are not able to close your eyes and visualize the lean body you want, chances are you´ll never get there.

This 5 ingredients work together and they affect each other in negative and positive ways, if you only focus on 2 of them for example nutrition and exercise as most fitness program do and you don´t consider the other 3 you´ll be making things harder for yourself and you won´t get the best results, if you focus on the 5 of them using one or two strategies for each you will get far more better results and it will seem much easier even if you are not perfect.

Health is a priority if you want to live the live you deserve and by working on this 5 ingredients of fitness by developing habits and routines that lead to a healthy lifestyle you´ll get amazing results in all areas of your life.My approach is to keep things simple, to focus on what works and eliminate what doesn´t work so what we´re going to be sharing with you in this website is the truth, what gives you the best results as fast as possible. Here we need to make something clear the time it takes you to reach your goal will vary for each of us depending on your current situation or where you are right now and what you want to achieve, so it takes you 3 or 4 months or it may take you 8 or 12 months. This is not a competition, this is not about who achieve their goal faster is about developing the habits and routines your need to make your fitness goals sustainable and live a better life.

We´ll be uploading posts from Monday to Friday so if you want to know more about us don´t forget to visit this website, and to follow us on Twitter and Facebook. Also if there´s someone you know who wants to live a better life we´ll be thankful if you share this site with them.

Fitness in a nutshell.

Love

Pam

Programs

New Years Fat Loss Program!!

2019
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181

One of the most common New Year’s Resolution is weight loss but most of us don´t achieve it, for weight loss the goal must be to improve body composition, this means loss fat and gain or maintain muscle mass and be able to sustain those results. If you do it correctly, making those results sustainable becomes effortless.

If you are obese or overweight I need to say that it´s not your fault…completely… yes you play an important part but the real fault is the way we were educated, our society and the industry, there´s unhealthy food everywhere. If you´ve been dealing with your weight I know that the problem is not only physical, it´s also mental and emotional, you can see and feel some of the negative effects it has like feeling sad, depressed, lethargic, alone, you may think that your life sucks and you suck. I understand I´ve been through this emotional roller coaster and it gets tougher when you start following a program and you can´t stick to it, you feel like a failure the worst part is when you realize that weight loss is not difficult, you´ve spent so much time and effort following programs that are not right when it´s actually simple. It´s simple to lose weight and get in shape the hardest part is to change habits.

We´ve all hear the most common advice for weight loss “eat less – move more” if it was this simple then none of us would be dealing with our weight. I think it´s disrespectful to tell you this advice, there´s a reason why you can´t stop eating too much, there´s a reason why you can´t stop eating unhealthy foods and our goal with this website is to help you get to the root of the problem so that you can lose weight, get in shape and make it sustainable.

Life is full of choices, if you make one good choice, then another and then another every single day you´ll get results, consistency is key here but this is easier said than done at the beginning. There will be times when you make the wrong choice, don´t blame yourself and don´t make the whole moment bigger than it actually is, just realize that you made the wrong choice and move on, focus on your next choice it may be your next meal or your next workout and focus on making that the best choice.

Most weight loss programs focus on diet and exercises and in most cases the reason why this programs don´t give you the results you want or it´s impossible to sustain them is because they leave out 3 ingredients of fitness which are sleep, stress and mindset and they make nutrition and training a lot harder.

The key to make your results sustainable and do it effortless is lifestyle and habits. A lifestyle based on good habits makes it easier for you to achieve any fitness goal and live a better life. Many diseases we are dealing with nowadays are caused by our unhealthy lifestyle, making small changes in our routines and developing good habits is all you need but it´s the hardest part.

This program and all this website is designed to help you achieve any fitness goal and live a better life by developing good habits based on the 5 ingredients of fitness which are: Nutrition, Training, Sleep, Stress and Mindset.

What you can do is develop good healthy habits and routines one step at a time so that they become part of your lifestyle and it´s easy for you to get amazing results and sustain them.

There are tools you can use for each ingredient that will make your fitness journey more enjoyable and if you take the tools that fit better to you and make them habits you don´t need to worry about gaining weight back. Many of the tools we share with you in the website can have a huge impact in all areas of your life, not only fitness. So if you´ve been wondering how to make some changes that can help you improve in different areas feel free to navigate the site and follow us on Facebook and Twitter for more tips.

One more thing before we begin, this is not a 4 week, 6 week or 12 week fat loss program, it takes time and it´s different for all of us, this program and everything we share with you is meant to be timeless and effective, it may take you 6 weeks to get in shape but it may take you 12 or more weeks, the more fat you have to lose the more time it will take you but don´t focus on that, focus on your weekly results and weekly progress. In this program we will use some tools for each ingredient of fitness but we won´t go deep explaining each tool, we´ll only share with you a simple explanation and how to use it, if you want to learn more about each or learn more in general feel free to navigate the site, is all free!!

NUTRITION

The problem with nutrition is that we have access to all kind of unhealthy foods, they´re everywhere. This foods are cheap and convenient but they are also full of chemicals, unhealthy fats and loaded with sugar. This is one of the causes of obesity, overweight, diabetes and other serious diseases and to make things worse portion sizes are bigger than some years ago and they just keep getting bigger and bigger, you can see some of this increased sizes in packages that say 20% more “to share” and we end up eating the whole bag alone or if you go to a fast food chain you can make the coke and fries bigger for just a couple bucks more.

We are eating too much of the wrong foods!!

If your diet is based on unhealthy foods which include sweets, junk, processed and fast food there´s no need to follow a strict low calorie diet where all you can eat is boiled chicken, broccoli and rice. Since you´ve been following unhealthy diets for a long time they became habits and routines so it´s very hard to change them in one day, this is why it´s so hard to stick to a diet for a long period of time.

The first step here is to change your eating habits, for this you will focus on real food, meals cooked and prepared with real fresh ingredients. Cooking is amazing but if you don´t like or don´t have time to cook you can ask your mom, dad, siblings or someone for help or you can go to a local restaurant (no fast food chains allowed). And avoid all junk, processed and fast food; no sweets, donuts, cookies, cakes, cupcakes, muffins, no soda, no fruit juice, no energetic drinks, no “healthy” bars, no McDonalds, no Burger King, etc.

We´ve been told that we need to have 3 meals and 2 snacks every day, this is not true you don´t need to eat every 2 or 3 hours, our digestive system and body needs time, a tool we´re going to use is intermittent fasting. Intermittent fasting is an eating schedule it tells you when to eat and when not to eat, it has a  lot of amazing health benefits and it also makes your fat loss easier. The fasting schedule I prefer is  8 hours eating window and 16 hours fasting window, in the 8 hours eating window is the time you have to eat and the 16 hours left you don´t eat anything you can drink water, coffee or tea. If you are use to 5 meals a day going to 16 hours of fasting is hard so you can start by reducing your meals from 5 to 3 meals per day (breakfast, lunch and dinner) once you feel comfortable with this you can skip one of those 3 meals, most people prefer to skip breakfast so you only have lunch and dinner in an 8 hour period.

We need to say that even when  we don´t agree completely with traditional weight loss programs because it is impossible to stick to them, fat loss comes down to calories so you need to eat less. The way you´ll be eating less is by avoiding all unhealthy foods and intermittent fasting, by avoiding junk, processed and fast food and by skipping meals and getting to just 2 meals a day you´ll be reducing calories but you need to make sure that you are in a small calorie deficit for fat loss to occur.

So the 3 steps of nutrition for this fat loss program are:

1.- Intermittent fasting – 16 hours fasting window, 8 hours  eating window, 2 meals a day just lunch and dinner within those 8 hours.

2.- Eat real fresh food, avoid unhealthy food (sweets, junk, processed, fast food)

3.- Eat less

TRAINING

Training is the tool that helps you build the physique you want for this you need resistance and cardio training. Resistance is key and in more  cases more important than cardio but cardio still has its place in fitness it has so many benefits and it helps you burn fat so it makes your fat loss journey faster and easier and resistance helps you maintain and possibly build muscle.

In any fat loss phase it is highly important that you focus on maintaining as much muscle mass as possible while burning fat this is why resistance training is important and it´s also why you´ll be doing this type of training 4 days a week, Monday, Tuesday, Thursday and Friday you´ll be working 2 muscle groups each day.

The 3 days left you´ll be doing cardio, cardio helps you burn more calories to achieve your desired weight faster so if you want to skip it for any reason you can skip it just realize that it will take you longer to get to your goal and you won´t get it´s benefits.

As you can see based on this you´ll be working out every single day, yes, the 7 days of the week. The reason for this is habits, developing new habits is hard you need to take the routine or action that you want to develop as habit and do it over and over and over again so by working out every day you are able to develop the habit of exercising faster.

Our approach to training is to use resistance training and work with low rep ranges lifting heavy weight to build lean dense muscle and use cardio to burn some extra calories for fat loss. By low reps in resistance training we mean working in the 5 to 8 rep range but since this is a weight loss program we´re considering that you have not work out for a long period of time and you´re not use to the exercises. We want to avoid injuries and get you in the habit of exercising so if we go directly to low reps and high weight it can be dangerous so in this case we will start at 12 reps in all exercises and from there we will increase weight until we reach 5 reps.

Workout Schedule

Monday – Legs

Tuesday – Back – Biceps

Wednesday – Cardio

Thursday – Chest – Triceps

Friday – Shoulders – Abs

Saturday – Cardio

Sunday – Cardio

Workout Program

LEGS BACK & BICEPS
Bodyweight squat  

SUPERSET
Walking lunges
Deadlifts  

SUPERSET
Wide stance squat
Hip thrust  

SUPERSET
Standing calf raises
Seated calf raises
Pull ups  

SUPERSET
Bent over row
Straight arm pull down  

SUPERSET
T-bar row
Lat pull down  

Chin ups  

SUPERSET
Barbell curls
Hammer curls
CHEST & TRICEPS SHOULDERS & ABS
Push ups  

SUPERSET
Incline bench press
Incline dumbbell flies

SUPERSET
Flat bench press
Flat bench dumbbell flies  

Dips  

SUPERSET
Skullcrushers
Over head triceps extensions
Handstand push ups  

SUPERSET
Over head press
Dumbbell lateral raises  

SUPERSET
Arnold press
Bent over flies  

Leg raises  

SUPERSET
Abs wheel roll outs
Plank hold

As you can see you will repeat almost the same workouts every week, the difference each week will be the rep range. On week 1 you go for 12 reps, on week 2 you go for 10 reps, on week 3 you go for 8 reps, on week 4 you go for 6 reps. You don´t necessarily need to follow the rep ranges for each week, if you are new to this type of training you may want to stay in week 1 which is 12 reps for 2 or 3 weeks until you get use to the exercises, movements and make sure that you are doing each with good form and then you go to week 2 where you increase the weight and go for 10 reps.

Cardio program

For cardio in this case you´ll be doing 30 minutes of steady state, this means that you´ll be doing the same activity at the same pace for 30 minutes, try to keep it intense. It can be brisk walk, jogging, bicycle, swimming, jump rope.

You don´t need to finish this program in 4 weeks, the goal of the program is not only to lose weight and get in shape but to introduce you to fitness and develop the habits you need to make your results sustainable, then you can do some of the other programs we´ll be sharing with you that focus on low reps and high weight.

The 2 steps of training for this fat loss program are:

1.- Resistance training 4 days a week

2.- Cardio training 3 days a week.

SLEEP

Enough good quality sleep every night is necessary for fat loss, it helps you keep cravings low, it keeps you focus and motivated so it´s easier to stick to the program.

One night of lack of sleep impacts negatively certain hormones that increase appetite, increase your cravings specially for sweets and unhealthy foods, makes you insulin resistant, you don´t have the energy and mood to hit the gym.

If you are like most of us who have a 9 to 5 job or you go to school and have other projects and stuff to do you may find it difficult to get the 7 or 8 hours recommended, you can get 6 hours of good quality sleep and have amazing results and feel great during the day but you really need to make sure that those 6 hours are good quality otherwise you won´t make it.

Going to sleep and waking up at the same time every day helps you get a better sleep, also getting sun light in the morning because it helps your body set its internal clock.

Reducing light from electronics like Tv, computers, lap tops, cell phones and other devices also improves your sleep, what you can do is turn off all this devices at least 30 minutes before you go to sleep, if you can do it 60 minutes before it´s amazing.

STRESS

Most of us live with chronic stress and we think it´s normal and it´s actually not and it has many negative impacts not only on weight but health in general. High levels of stress for a long period of time plus high consumption of highly processed foods are the cause of many diseases nowadays, eating less junk, processed and fast foods and lowering stress can make a huge difference in our lives.

One of the causes of stress is worrying about things we can´t control and worrying about what others say and think of us. If you can stop worrying about what people say or think you´ll feel more calm and have more freedom, you don´t need to please everyone you just need to be yourself.

Another thing you can do is avoid negative people and negative environments, stop reading and watching news which almost all of them share negative information and they show us what they want us to see, they create fear and that fear increases stress.

MINDSET

Even if you have the best workout and nutrition program if you don´t have the right mindset you won´t achieve your goals.

Our thoughts and emotions have a strong impact on our results, if there´s any fear or doubt deep inside us that´s the only thing you need to block your results, if you feel unworthy or that you don´t deserve a better life you are not letting that amazing life and those amazing dreams come to you.

Most of us set goals and try to focus on what we want but most of the time we keep thinking about what we don´t want, from now on I want you to think of yourself as that amazing person you already are, think of yourself and visualize yourself already lean and in shape. Belief in yourself, belief that you can get that amazing body and live the life you deserve but know that you need to put time and effort and commit to taking action every single day.

The 4 steps to improve sleep, stress and mindset are:

1.- Turn off all electronics (tv, computer, tablet, laptop, cell phone) 30 minutes before going to  bed.

2.- Use those 30 minutes for meditation.

3.-  Get at least 6 hours of good quality sleep every night.

4.- Keep a positive attitude.

We hope you take this as the introduction and beginning of your fitness journey to help you live a better life and achieve any fitness goal so that you can enjoy every moment as much as possible. There´s so much we still need and want to share with you for each 5 ingredients of fitness.

We believe we all deserve to live the best life possible and for that we all need to know the truth and to understand how things really work, that´s the reason why we created this site.

If you know someone who wants to lose weight and wants to live a healthier life share this post with them, we can all be examples and heroes of the people around us.

Love – Pam