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Training

Avoid injuries while training

20 Avoid injuries
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You go to the gym and train to look great and feel great not to impress anyone there.

Some guys and girls specially guys arrive to the gym trying to impress everybody there and with a terrible attitude, they let their ego get in the way and the only thing they cause is to get injured and they end losing some weeks or months off the gym. Don´t be one of this guys, don´t let your ego get on the way.

Yes you need to train hard and make every workout intense but there´s a difference between training hard and knowing how hard you can go and wanting to do more than you know you could, you are not there to impress anyone else but to be better than the last time you did the same exercise, here you need to listen to your body you need to make sure that your body and the muscles you are working are completely rested and recover if you try to do more when you feel tired or your muscles are not recovered you can get injured.

Before and after your workout don´t forget to warm up and cool down, each of them will depend of your workout and your body, some guys run for 10 or 15 minutes before their resistance workout and that´s all they do for warm up, others prefer some stretching or active warm ups before they hit the weights. When working on strength most guys like to take some lighter weight and perform the exercise as warm up before the hit the heavier weight.

Having someone that helps you through the exercise is key specially when you´re lifting heavy weights as in power and strength to help you with the weight and keeps your form right, if you are not going low in reps you can start using weights you can lift for 12 to 15 reps until you get comfortable with the weight and the movements for each exercise and keep adding weight. When you feel comfortable and you learned proper form and technique then you can start increasing weight and work with lower reps.

Take your time between sets and reps, just because someone told you or you read that you need to rest 30 seconds that doesn´t mean you need to do it, give more priority to performing the reps with good form and timing over speed, trying to get things done fast cause more injuries, this also depends of your age, it´s not the same when you are on your twenties than when you are older, technique is more important than speed.

Avoiding injuries comes down to improving and getting better, you start with the basics and with light weight from there you increase speed, weight or any other variable, we all started with the basics and this is the best way to avoid injuries, learning proper form and technique, you also don´t need to add a lot of different exercises, you can stay with bodyweight and compound movements to build an amazing strong and lean physique, then you can add some isolation exercises.

Once you feel comfortable will the exercises, form and technique you can start using advanced training techniques like drop sets, failure and more exercises. It takes time to learn proper form and technique specially when you are using free weights like dumbbells and barbells.

Listen to your body if an exercise doesn´t feel right, if you feel any pain or at certain time during the movement it hurts stop and leave the weight, now when I´m referring to pain here I´m talking about a bad pain which can be an alert of possible injury, not the pain when you are getting fatigue and your muscles starts feeling the pain or burn.

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 can´t stop craving sweets

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It´s hard to stop eating junk food and sometimes it seems that those cravings for sweets, junk and fast food won´t go away. All those foods high in sugars, trans fats and chemicals have the same effect on your body and brain as alcohol does, they turn on the pleasure respond on your brain making you addicted to them.

This foods high in sugars and fats make you addicted to them and create a habit which is why sometimes you find yourself eating them without making a conscious decision and with this foods your cravings will continue over and over.

What would you think if I tell you that your will power may not be strong enough because of the effects this foods have on your brain? This is why I said in later posts that if you´re dealing with obesity or overweight it´s not your fault but you are in control and you can make the choice right now of changing your life, this is also why it won´t be easy.

The more you eat this foods the more you´ll crave them, some years ago kids were not allowed to eat unhealthy foods unless they had finished their meal and the amount of unhealthy food we were allowed to eat per day was small. Children nowadays eat a lot of sweets, junk and processed foods, the amount of sugar and fats they´re consuming is terribly high and people is now considering ADHD, hyperactivity as diseases controlling them with drugs and most of the time this reactions are caused by foods, by high amounts of sugar.

There are so many people arguing about which diet is better, is it better high carbohydrate? high protein? high fat? it´s better vegetarian or vegan? this makes no sense to me when as far as I can see the biggest problem is in junk, highly processed and fast food. If you are not able to avoid all this foods there´s no reason to try different diets, first focus on avoiding unhealthy foods, once you do that then you can start manipulating your nutrition program to make it better for you, if you need to reduce carbohydrates you can do it, if you need more protein increase it, if you need more fat increase it but always consider your health as a priority.

Yes weight loss is simple and yes it´s simple to sustain those results if you develop the habits you need which is the difficult part. Your brain has been programmed to keep consuming those unhealthy foods, that give your brain that sense of pleasure and make you feel good and relax when you eat them. This short term positive effect on your brain which is a long term harmful habit creates a battle you need to fight when you want to lose weight.

This is the reason why developing the right mindset is key to achieving results and not giving up half the way, this is why you need to take enough time to develop the habits that are going to make almost effortless for you to sustain your results.

When you start changing your food choices to develop healthy habits you will have cravings, you will have the sensation or the “necessity” to have those foods, try to avoid them as much as you can, I know it´s hard but don´t let your mind trick you thinking that you really need those foods and end eating them.

With time your body will adapt, when you start giving nutrients to your body it will also send you signals telling you that it´s enough, you´ll feel full and satisfied, you´ll know when enough is enough. At this point where you´ve change your nutrition program and now it´s based on real healthy foods it´s almost impossible to keep eating that much food, you´ll feel full and satisfied and whenever you have cravings it´s your body telling you that some nutrient is low.

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 phases of sleep

20 Phases of sleep
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We all know that sleep is crucial for our health and one night of poor sleep will impact our day, when this lack of sleep is constant the negative effects increase but what happens while we sleep?  There are so many things going on in our brain and body that help us recover from the day and get ready for what´s to come.

Reading books and research, some divide the phases or stages of sleep in 4 others in 5 the way I see and to keep it simple is considering 5 phases:

1.- Phase one.- When we fall asleep our brain produces alpha and theta waves, this phase last just a couple minutes and it´s when we can be easily woken. If any night you fall asleep and after a couple of minutes you woke up with any noise you were in this phase. This phase of light sleep gives way to phase two.

2.- Phase two.- During this phase the brain waves decrease in frequency and increase in amplitude

3.- On phases three.- This phase of moderate sleep giving way to deep sleep is where it is harder to be awakened and the brain

4.- On phase four.- This phase is the deepest level of sleep and  is where delta waves or slow waves takes place.

This four phases are called non-rapid eye movement, after this four phases are completed we get to a rapid eye movement which is the fifth phase, while we sleep the brain cycle between non-rapid eye movement and rapid eye movement.

The first 4 phases which are part of the non-rapid eye movement are compromised of slow waves while the fifth phase which is the rapid eye movement our heart rate increase, our breathing gets faster and is the sleep phase where dreams occur. In this last phase is also when we can retain information, skills, improve memory and learning.

One complete sleep cycle going through all phases last around 90 minutes, each night we go through several cycles, you may go through 4 or 5 cycles per night depending on how many hours of sleep you get.

If you have sleep disorders it may be harder for you to fall asleep so you´ll get less sleep so you will go through less cycles, if you wake up in the night and you interrupt the cycle your body needs to start again from phase 1, the more you get awaken during the night chances are that you may never get to the phase of deep sleep which affects your entire sleep quality and you´ll get all the negative impacts of one night of poor sleep the next 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

Stress

An easy way to reduce stress

20 An easy way to reduce stress
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Finding ways to reduce stress will help us be more productive throughout our day which leads to better results and accomplish our goals faster. We all need to realize that we´re living a fast paced world where everything in instantaneous, we want results immediately and everyone is watching our moves, social media can be really dangerous when we talk about stress.

The more tools we can use to lower and avoid stress the better we´re going to live. The points we´re going to see in this post are easier said than done but once you apply them you´ll see that you feel a lot better and that you left a lot weight behind.

1.- Realize that you can´t control everything

2.- Don´t focus on what you can´t control

3.- Focus on the things you can control

Realizing and accepting that many things in our life are out of our control, in many cases we can´t avoid them, I focus on this because we paid too much attention and focus to stuff like traffic, the weather, natural disasters, other people thoughts and actions, the economy of your country, prices going up.

We spend too much time thinking about this and other stuff that we can´t control, it´s not in our hands and the only thing it does is increase our stress, it keep us preoccupied and worried so knowing and accepting that there´s nothing we can do about it will take so much pressure from our lives.

Some of us want to be in total control of people and situations thinking at the more control we have over everything the better the results and the less chances of making mistakes but this is impossible, even when many of those situations are going to impact your life the only thing you can do is accept that they´re out of your control and if they are going to have an impact in your life find ways to make them work for you.

If you are the kind of guy who still keeps thinking that there´s something you need to do about those situations you can find ways to avoid them, for example with traffic you can get 10 minutes earlier to avoid some of that traffic.

With weather and natural disasters there´s nothing we can do, we can´t prevent them the only thing that help is knowing what to do during and after the event is what´s going to help us.

Letting go of the things we can´t control reduce our worries, anxieties and responsibilities. The best thing we can do is focus on what we can control, there´s always something we can control and something we can do to live the way we want to live. If there´s something you can´t control but that will affect you in any way find out what you can do to use that to your favor or what can you do so that it doesn´t affect you  in a negative way.

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

Everything is energy

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“If you want to find the secrets of the universe, think in terms of energy, frequency and vibration” – Nikola Tesla.

I´ve met a lot of people who want to change their lives and they got inspired by the movie “The Secret” where they talk about the Law of Attraction and I constantly listen to them about how the law doesn´t work the reason why it doesn´t work for them the way they want it to work is because they don´t believe some terms like everything is energy and they don´t do anything to achieve their goals, thoughts alone won´t get you forward.

I can´t find any other quote that describes and compromises the most important principles than Nikola Teslas.

It´s not only about the Law of Attraction and thinking or visualizing what you want, even when your thoughts are powerful the first thing you need to understand and believe is that everything is energy. It is through your energy, your frequency and your vibration that you attract situations.

It is almost impossible to make the Law of Attraction work for you when you are consciously thinking and creating a vision in your mind of what you want for a couple of minutes every day but subconsciously you have doubts and you don´t believe that everything is energy.

Everything we see is made of atoms and atoms are made of energy, I won´t get to deep about atoms, protons, neutrons and other stuff here but since everything is energy everything is connected so to keep it simple you can change your life and your reality by influencing your thoughts and energy but this can´t be done by only changing your thoughts.

Since we´re born certain believes and thoughts are installed in our mind related to the society and environment you grew up and most of them are negative and of lack. You may be doing visualizations and affirmations consciously but if you still have those negative thoughts of lack fear and doubt you are sending mix messages and your subconscious wins most of the times.

You need to change those believes so that your subconscious is working with you not against you. You need to believe that everything is energy and that you can change your life and I mean really believe it, there can´t be fear or doubt. Once that´s in place you can start thinking on your goals.

Your thoughts and emotions need to be in harmony, your thoughts send signals to the universe but your emotions amplify that signal, if you have a clear vision of your goal in your mind and if you can increase your emotions to match your vision your frequency and vibration raises and that combination is what attracts what you like, once you have that in place you need to take action.

Once your thoughts and emotions are in harmony you need to have a plan of action, taking action towards your goal every single day keeps the momentum going, can you imagine what could happen when your thoughts and the vision of your goals combined with those amazing emotions of how achieving those dreams feel like start working together in your favor? Suddenly you are more motivated to take action and things just start to happen. There´s a lot more about this which we will be learning in later posts.

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

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