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NutritionSleep

How sleep and food are related

02 sleep and food
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137

After a couple months of researching about sleep and thinking about a few years ago when I had many nights of poor quality sleep I tended to crave more junk food for the most part of the day and to make things worse, I didn´t have a lot of sweets and junk in the house so I went to the store to buy them. I ate a lot more and I didn´t feel like working out but at the end of the day I felt terrible.

Understanding the relationship between food and sleep can help you have better quality sleep and can make it easier for you to stick to a nutrition program.

Lack of sleep or poor quality sleep increase cravings specially for sweets and junk food, is you try to stick to a diet but you didn´t sleep well it will be harder for you to make the right choice at every meal. Now what you eat right before going to bed can cause sleep problems like insomnia or some digestive issues that won´t let you fall asleep. On the long run, you nutrition program or what you eat on a daily basis have an impact on your sleep patterns.

Our body needs nutrients to function properly but what we eat, how much we eat and when we eat they all have an impact on our health and the quality of our sleep, if you eat unhealthy foods before you go to bed your body doesn´t know what to do with them and it takes longer for your body to digest them plus you are not giving it the fuel it needs so it can´t recover and you won´t feel great the next day. Foods high in refine sugar and trans fats cause indigestion and make you feel bloated.

If you eat too much before going to sleep it can cause digestive issues, some people like myself have digestive problems like feeling bloated or constipated so having big meals at night can be counterproductive your body will be working a lot harder to digest all that food and you won´t be able to sleep, you may suffer of acid reflux or heartburn. This is the reason why I do intermittent fasting and skip dinner.

Drinking too much caffeine specially late in the afternoon or night you´ll find it harder to fall asleep most of us use coffee or any other form of caffeine to stay awake so that we can finish what we´re doing but in the long run this disturbs your sleep patterns and functions of your body.

Our body has an internal clock which keeps all functions scheduled and running on time, when you take caffeine to stay awake, you go to sleep and wake up at different hours your body goes out of rhythm, when you eat too much before bed, your body takes longer to digest that food and it´s working on that when it supposed to be sleeping and recovering.

Lack of sleep and even sleeping too much can alter your appetite, this is why if you didn´t get enough quality sleep you have cravings for sweets and unhealthy foods and you also eat more and that excess of food which is usually unhealthy makes you gain weight.

Poor quality sleep has negative impacts on your brain and hormones and this hormones, neurons and neurotransmitters are the responsible of you making bad choices you have less control over your impulses and will power.

When you lack sleep you less energy and it is harder to do everything you need to get done, you don´t feel like going to the gym so you don´t workout and comfort food is your first choice. If your concern is weight loss then you need to make sure that you sleep enough at least 7 hours of good quality and that your nutrition program is good.

With lack of sleep your metabolism slows down and two hormones get affected. Ghrelin is the hormone that increases appetite and leptin is the hormone that tells you to stop eating when you are full. With sleep deprivation ghrelin goes up and leptin goes down, so you eat more and you eat almost all the time. You have no control over this two so you keep eating and it takes longer for leptin to send you the message of being enough.

When you have some days of poor sleep in a row insulin levels are also affected, you become insulin resistant and your body is not able to use the food you eat properly specially carbohydrates.

As you can see; sleep, stress, nutrition, training and mindset are all connected and one change in one creates a change in the rest. It´s a cycle that never stops this is why I share with you tools for each of them and I urge you not to be perfect in any, it´s not about perfection it´s about finding tools you can use every day and develop habits that lead you to a better life without being so restrictive.

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

Is cardio training that important?

02 Cardio training
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A few years ago when I decided to lose weight and get in shape I went to a gym for about a year and I saw 2 different kinds of people, first there were the ones who were already fit and love to workout most of them guys who only wanted girls to look at them, they spent a lot more time lifting weights. Second the guys who were trying to lose weight some of them had more weight to lose than others but all of them were out of shape, here you can found both girls and guys all of them in the back corner of the gym hoping that no one seems them and no one makes fun of them, they spent most of their time in some cardio machine.

This haven´t change so much, people who want to lose weight spend more time doing cardio because that´s what they read on the internet or some magazine or someone told them. Even when cardio is important some guys tend to give it a lot  more importance than what it deserves and this can cause problems in the long run.

Let me tell you something first, cardio is not nessesary for fat los sor to get in shape. Yes, you read it right you do not need to do cardio to lose fat and there are so many people who don´t do cardio because according to them you won´t get any more benfetis so if you hate it you can skip it completely. Although I don´t agrre completely with them.

Cardiovascular training is important and has a lot of benefits for your health, of course it can help you lose fat, get in shape and stay in shape, but it also helps your body recover from resistance training, it is great for your heart and also for your brain, it improves mood, it also helps to improve insulin.

Cardio is a great tool to lose fat and stay lean but it´s not the best tool to use for any fitness goal, there are research that shows that one hour of cardio compared to one hour of resistance training burns more calories while you are doing it so, thinking about weight loss as calories in and calories out if you want to lose fat you do cardio which burns more calories right?

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

Cardio is a great tool to stay in shape.

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

You don´t need to spend one hour doing cardio if your goa lis to get in shape, if your goa lis to run a maratón then yes you can spend one hour to build your endurance. You need to set a goal and design a plan that gets your on the right track.

Cardio is important if you want to get the health benefits it can give you, this is the reason why I do 20 minutes every day, you don´t need more just make those 20 minutes intense after you´re done with it you´ll start getting some of the benefits like improving mood and more energy throughout the day.

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

Pam

Nutrition

What you need to know about protein

02 Proteins 2
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The first macronutrient we´ll see is protein, which is primarily used to build hair, nails and various organ systems and are also the building blocks for tissue. Protein is essential for muscle repair and muscle growth. There are 4 calories in one gram of protein.

Protein is essential for the body but it has more functions apart from building muscle fibers. Some proteins provide structure to your body, to bones, skin, teeth, hair, nails; others provide antibodies to defend against viruses or bacteria. Protein is not used as a source of energy unless you are on a critic situation or your body feels you are on starvation and there´s no other source of energy left.

Protein is made of amino acids that create long chains called amino peptides, the structure of an amino acid is made of hydrogen, carbon, amino group, carboxyl group and a side chain. The side chain varies among each amino acid and is what gives each amino acid it´s name.

Protein comes from different sources including animals and plants. Amino acids are the building blocks of protein and can be divided in two groups: essential and nonessential amino acids. There are nine essential amino acids that you need to get from your nutrition and eleven nonessential amino acids that your body can make on its own. The nine essential amino acids also called branched chain amino acids are the ones that have a bigger impact on building muscle.

One thing to consider about protein is something called protein turnover which is the protein synthesis and protein breakdown. Protein synthesis is the building of new muscle using the amino acids, and protein breakdown is when your body takes existing muscle and breaks it down for energy.

There are some important factors you need to consider for protein consumption which are the amount of protein you need to consume and the quality of the protein. Getting around 1.5 grams of protein per kilogram of bodyweight is good place to start if you want to protect muscle mass, there´s not an exact number you may need more or less protein so you need to adjust the numbers considering you current goal and the type of nutrition program you are following.

Protein is consider by many as the most important macronutrient for weight loss and gaining muscle this is why some people increase their intake. If you are looking to lose weight considering that you are in a calorie deficit and you are doing some kind of resistance training along with some cardio, increasing the amount of protein will make sure that you maintain your muscle. If you want to gain muscle, you´ll need to be in a calorie surplus, you can use carbohydrate cycling and increase carbohydrates while focusing on keeping protein at 1.5 grams.

Some people adjust their macro nutrient ratios getting about 50% from protein, 25% fats and 25% carbohydrates. There are many protein sources from meat, chicken, turkey, eggs, also nuts, beans, dairy products like milk, cheese, yoghurt, also vegetables and they´re all natural foods. Another way some fitness experts, and athletes consume protein is by supplements in the form of protein bars, protein powders and you can find different sources or type of protein including whey, casein, isolated and some others, the difference between them is the time of absorption, how fast or slow your body digest the type of protein, this is key to knowing when you must consume each type to have better results.

Fish, lean meat and protein shake are great sources of protein.

Protein shakes are famous for pre/post workout meals and also as meal replacements, as you know I don´t like to use supplements but if I did, I would take protein shakes as a post workout meal considering that liquid nutrition gets faster to where your body needs it because your body doesn´t have to digest it.

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

Uncategorized

Why weight loss and fat loss are not the same

02
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After a couple years of being uncomfortable with the way I looked physically and having low self-esteem I decided to start working out and following a diet to lose weight, I even follow some traditional weight loss programs you can find on Internet and in all of them I get to a point where I give up. It was so hard to stick to the diet and every day it was harder to exercise, I wasn´t getting results so I lost all motivation. The moment I stopped following any weight loss program it was harder for me to maintain the results, I needed to eat less and I had to exercise a lot more, this is when I realize that something was wrong. At this moment I decided to take a couple of months to research, learn and understand everything I need about fitness and health. I started reading every book, magazine, article that I could, then and once I had understood the information I  use it to gain personal experience, to find out the truth about getting in shape, sustain those results and do it in a simple and effortless way.

If you are in this place there are some points you need to understand to get in your best shape once and for all and the first point is that weight loss and fat loss are not the same. Weight loss means losing body fat, water and muscle mass; fat loss means losing body fat, water and maintaining muscle mass. If you focus on weight loss and you follow any of the weight loss programs out there which are based on strict low calorie and cardio yes you will lose a lot of weight but it include fat, water and muscle.

You´ll find it hard to follow the program for a long period of time and when you stop you´ll see that it´s almost impossible to sustain your results, you need to eat a lot less and you have to exercise a lot more just to maintain or otherwise you start gaining weight fast.

The reason of it is simple, your metabolism is slower and you are insulin resistant. Slow metabolism means that you lost muscle mass so your body uses less energy for all activities. Being insulin resistant means that your body can´t use carbohydrates the  right way (there´s a lot more to know about metabolism and insulin but we´re going to talk about that in next posts).

When you focus on fat loss you´ll lose body and water but you´ll maintain as much muscle mass as possible or even gain muscle. Here you increase metabolism and improve insulin, your body uses more energy and it´s able to use carbs more effectively which make it a lot easier for you to get consistent results and sustain them.

There are so many weight loss programs that focus on the wrong goal, the reason is simple we live in a fast paced world, we can have almost everything instantly so when we´re following a weight loss program we want results fast and the industry takes advantage of this without considering the negative effects on health on the long run.

Weight loss is fast, unhealthy and unsustainable; fat loss is slow, healthy and sustainable. Even when fat loss takes some time it won´t take you that long, around 8 to 10 months is enough to get amazing results. Think about it this way, take Thanksgiving, Christmas, New Years Eve or your birthday as the day to achieve your desire weight and start following a fat loss program, don´t get obsessed with it. Time will pass anyway so it´s worth it that you use that time so when Thanksgiving, Christmas or your birthday arrives you look and feel a lot better. If you are going to put time and effort on your workouts and making better choices on your meals make them count by focusing on the fat loss which is what´s going to give you the best results.

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

Success is a lifestyle based on good habits

01 The lifestyle of success
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133

Have you ever asked yourself why successful people keep getting success and average people stay that way? It´s their habits what makes the difference.

Habits are small actions you do every day sometimes without thinking about them. Your habits create your life. Good habits lead to a life of success, bad habits lead to failure.

What you do every single day determine how you live, if you want to be successful create good habits that lead you to a life of success. Your day is built of habits, from the moment you wake up to the moment you go to sleep most of your daily actions are habits, you are so used to doing them that they are now part of your subconscious and you can do them even with your eyes closed, this is a routine.

Most people have poor habits that lead them to average results, following the same routine every day that keeps you comfortable in a way that you don´t have to work that much but that keeps you struggling with money and that keeps you stuck in the same place is the result of poor habits.

Bad habits will keep you from achieving your goals and dreams. Habits like complaining, criticizing and blaming someone else when something didn´t go out the way you wanted is one of the worst things you can do that keep you where you are. Waking up late, not exercising, eating unhealthy food, procrastinating are all examples of bad habits that not only are leading you to health problems and diseases, also to a life of struggle. Your life will not improve until you decide to change, until you take responsibility and commit to a better life.

With good habits you are able to grow personal and professional while living healthy and enjoy life as much as possible. When you want to achieve any goal you want to sustain the results, the best way is to make it effortless, good habits are the only way to get to your goals and sustain them, good daily habits make your goals seem effortless and give you the freedom to enjoy life.

Achieving any goal is simple if you have good habits, what´s difficult is building those good habits which take time, it´s not something you can do from one day to another, you need at least one month but it can take up to 3 months for a habit to become part of our life. It´s tough to build new habits because it requires our focus and attention and with so many things that need to get done we get right back to our old habits.

To develop new habits you need to start small, for eating healthy you can start by eliminating junk food from your house and the next time you go for the grocery buy healthy, natural foods, instead of candies and cookies buy some fruit, seeds and nuts, start by doing 10 or 20 minutes of exercise, start with 10 pushups and 10 squats and make it daily. Schedule 30 minutes of your day to exercise, it will be hard the first days but do it, do not complain or make excuses. If you want to get up earlier set the alarm and live it far from your bed, once you´re up start doing what you planned.

When you start building good habits you´ll get some kind of results, you feel better and things start to get better, this motivates you to continue with this new habits until they stick. For habits to stick you need to do it over and over and over again, repetition is key. You won´t develop new habits if you do it today and the next two days you´re too tired to do them.

Developing new habits and will power go hand in hand, the first weeks you will need will power to get up and do what you need to do until it becomes a routine, exercising or waking up earlier are some of the hardest habits to develop, get up and do it anyway, focus on the rewards, focus on your goal and it´ll be easier to do it.

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

What you need to know about types of stress

01 types of stress
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Stress can be really dangerous and be the cause of a number of health and mental problems but it can also be helpful and in some cases necessary.

Not all stress is bad, there´s good stress and bad stress this depends of the type f it. First let understand what stress is, it´s just the way your body responds to different situation in your day. It can keep you alert in negative situation to avoid accidents this is called the “fight-or-flight” response.

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

1. ACUTE STRESS

Have you ever ride a roller coaster or a crazy sport? That experience or feeling is acute stress, also the feeling you get the moment you get out of your comfort zone to start a new project. The deadline you need to meet for you project at school or work. That excitement, fear, anxiety, tension in your muscles are all symptoms of this stress. This one is short term and all of us experience it on a daily basis.

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 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 this 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 is necessary and normal in our lives, we all need and want those short term levels of stress acute stress is fine and it´s easier to identify it, we also put some stress in the muscles and our body when we work out, it´s the stimulus our body needs to get stronger, faster and get better but if you overdo it you can get injure or you´ll burn out.

Nowadays most of us spend our lives with chronic stress and we´ve just learnt to live with it, this has became normal but it´s not, it´s killing us so we need to do something.

Now that we know the different types of stress we can start taking a look deeper in the reasons and how it makes our lives unhealthy and what we can do to live a lot better.

As you know now I believe that the 5 elements of fitness work together to help you live a better life so I´ll share with you in the next posts some steps you can follow to lower stress and that you combine with other steps for Nutrition, Training, Mindset and Sleep so that you see amazing changes in your life.  

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

SleepStress

How sleep and stress are related

01 sleep and stress
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143

There are nights when I can´t manage to fall asleep, my mind just keep wandering on everything that worries me and everything I need to do the next day and thinking about the worst case scenarios of a certain event. When I could fall asleep I suddenly wake up and when I watch the clock just 2 or 3 hours had passed, it´s clear that all the stress of the day won´t let me fall asleep.

All 5 elements of fitness (nutrition, training, mindset, sleep and stress) work together to help you live a better life. The relationship between sleep and stress need to be consider if you want to make changes to your life.

You may be one of the millions of people around the world that are not having good quality sleep and the cause of it is stress. You may be sleeping around 7 or 8 hours but when you wake up you feel tired or you´re not having enough sleep; both of this are a big problem.

Sleep disorders are increasing and in many cases the root cause is chronic stress. The reason why is because our body responds to stress by shutting down unnecessary systems and keeping you in an alert mode so if you are constantly stressed your body stays in this alert mode so you are not supposed to sleep when the night comes you may fall asleep for short periods of time and you are constantly waking up or your body is not resting, cortisol is high, adrenaline is high your muscles are tense and in case you´ve forgotten why you are stressed your mind doesn´t stop, you keep thinking about the problems at work, relationships, finances.

We all have to deal or cope with stressful situations every single day, things like getting stuck in traffic, financial problems, bad relationships with coworkers or your boss, maybe problems in school with teachers or classmates make fun of you and you´re bullied all this scenarios we live every day create chronic stress which makes it hard for us to relax during night which lead to poor quality sleep.

Our everyday problems are the ones that keep us awake at night, all this stress create negative thoughts and our mind love to think of the worst things that could happen and it creates tension in the body plus the high levels of cortisol and insulin remains high it´s impossible for you to let it all go and give your body the rest it deserves.

How many times have you gone to bed ready to get some sleep and your mind start wandering in all the problems and though situations you had? You start worrying and get anxious for all the stress of your day you won´t have good quality sleep and your body won´t be able to recover and restore all systems and hormones. The problem is that lack of sleep or poor quality sleep creates an imbalance in hormones like leptin and ghrelin and some neurotransmitters of your brain which creates more stress.

Chronic stress won´t let you have good quality of sleep and lack of good quality sleep creates more stress. If you have problems at your job, at home, financially or any other you may not be sleeping well, if you don´t have good quality sleep you’d find it hard to make the right decisions and you won´t be able to deal with though situations in the best way possible which creates even more stress. This cycle will continue and it get worse. Chronic stress is linked to insomnia and both of this have been linked to the increase of mental health issues like anxiety and depression.

All of us can suffer nights of bad sleep from time to time and we´ll all experience the short term consequences that day but when it becomes consistent

To have a good quality sleep your body and mind needs to be calmed and relaxed otherwise the high levels of stress will keep your body in arousal. When you are calmed and relax your body can get into deep sleep going through all phases without waking up in the middle of the night.

If you want to have good quality sleep you need to know how to lower stress, to get calm and relaxed this is why some doctors give patients drugs or medicine that help them relax before giving them other medications and in most cases that´s enough.

The way to lower stress is to turn off your mind, your mind always create negative scenarios to your problems and it shows you the worst think that could happen you need to block all this stuff from your mind and the way to do it is using a tool called meditation.

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

What you need to know about muscle fibers and hypertrophy

02
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It´s not new that every year trends come out and the one I´ve been hearing more for the last months at least here is hybrid training and the way people is talking about is related to rep ranges but they don´t really know or understand how this works.

What got m attention is that some of them talk about as something new (as always…) but it´s not new… there´s nothing new, almost all training techniques or tools have been used before people only make little adjustments and change the name, the same thing happens with diets.

To talk about muscle fibers there are 2 points that we need to understand; muscle fibers and hypertrophy.

We have two types of muscle fibers which are type 1 and type 2, both types of muscle fibers are highly important for muscle growth, knowing how this two types of fiber works and how you can hit them or target them is key to creating workout programs that will lead you to your goals.

Type 1 muscle fibers or slow twitch muscle fibers are target with light weights , high reps and short rest periods around the 12 to 15 reps.

Type 2 muscle fibers or fast twitch muscle fibers are target with heavy weights , low reps and long rest periods  around the 5 to 8 reps.

There are 2 types of hypertrophy which are  sarcoplasmic and myofibryllar. The 2 of them are related to the muscle fibers because depending of the rep range you are working is how you target each of them.

In sarcoplasmic hypertrophy the muscle increase in size because more fluid gets into the cell, you target slow twitch muscle fibers which are type 1, working around the 12 to 15 reps per set or more. If you want to get “the pump” this is where you need to focus on, this is also the most common rep range and the one you´ll see a lot more on gyms.

Since you are lifting light weights for high reps you can use the 3 types of exercises; bodyweight, compound and isolation (I´m writing a post for each).

This type of hypertrophy makes you a slave to the gym, you need to be training to hit the muscle otherwise you lose it. Is easier and faster to gain muscle and to look big with this one but if you take some time off the gym you lose that muscle.

In myofibryllar hypertrophy the muscle cell increase in number, you target fast twitch muscle fibers which are type 2, working around the 5 to 8 reps per set. If you want to build lean dense muscle this is where you need to focus on.

Since you are lifting heavy weights for low reps you can use bodyweight and compound exercises which are the ones you can lift heavy weight, with isolation you can´t lift heavy you can get injured.

This type of hypertrophy takes more time to build and to get big but it´s there to last,  you can take some time off the gym and it will take longer until you lose that muscle. What you need to consider is that here you are working your central nervous system and it takes more to recover.

Both types of fibers and hypertrophy have their benefits and hitting both of them gives you amazing results. You can use type 2 for compound movements and type 1 for isolation movements this way you focus on getting stronger and adding some more workout to weaker muscles.

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 macronutrients matter

05
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Even when my approach to nutrition is not about counting calories or being perfect with macronutrient ratios it is important that you know and understand at least the basics of nutrition so that you can adjust your meals according to your goals to get amazing results.

The goal of any diet or nutrition program must be to give nutrients to our body.

Macronutrients give energy to our bodies 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.

I know I´ve talked before that highly processed food is unhealthy and you need to avoid it as much as possible, now that you avoid all those unhealthy foods we need to start learning about the differences in real fresh food, we know that this healthy foods have the nutrients our body needs to function and we will divide it into macronutrients and micronutrients.

The first we´re going to learn are macronutrients, now that you eat healthy meals cooked with real, fresh natural ingredients it´s time to know more about those foods. Macronutrients are divided in three: proteins, fats and carbohydrates. Each group has its own primarily function making all of them a crucial part of our diet.

It´s not the same to have a cup of oatmeal than to have a some cookies like Oreo, for your body it´s completely different, it´s not the same to have some rice and broccoli than to have a donut with ice cream. I know this 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 you´re body uses them in different ways even if they are healthy options. This is the reason why the famous “calories in – calories out” advice won´t work for everyone.

Each macro nutrient 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.

I´ve said before that weight lose 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, once you 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 are far more important than calories, I don´t  consider a fitness program that only focus 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 you 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 food and to stick with real fresh food. 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, I hate the idea of following diets, we´re supposed to enjoy life and for me food is an important part of life but you still need to know the basics so that you can use the information and use it to achieve your goals.

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

Why fitness matters

20
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I´m trying to remember the day I decided to lose weight and get in shape, I was really excited but a couple of days after I started a program I didn´t feel like working out and for some reason I couldn´t control my cravings for sweets, junk and all unhealthy food. After many years being lazy and eating all kind of junk it was hard mentally to make different choices and in many cases I ended up eating the whole bag of chips, cookies or chocolate and skipping workouts.

I think this is something everyone who wants to get in shape deals with and it´s normal, the way you get through that hard time is what makes all the difference. Being mentally strong to break the pattern of old unhealthy habits and develop new ones is what´s all about. Once I found out what the truth was and I created a program based on that true information I convinced myself that my mind was playing tricks with me, it wanted me to fail but I won´t let it, from that point on everything changed.

Getting in shape and sustain it is about lifestyle, you need to develop healthy habits that make it easy for you to achieve any fitness goal in an effortless way.

As in everything in life taking the first step and getting momentum is the hardest step, it is not just one step, in fitness you may take that first step by eating healthy and working out but in this first days you realize how physically, mentally and emotionally though this is so you give up.

You need to take that first step and continue, keep doing it until you get momentum, once you got that momentum going then don´t stop. Most of us begin our fitness journey to get in shape and lose weight but this is only the beginning and the reason to get involved in fitness but the goal must be to make it part of your life.

If you are following the right program you´ll get results every week and those results keep you motivated, once you get to your desired goal you have several options, you may want to sustain those results, staying in shape is not that hard once you develop the right habits, you may want to go one step further and get leaner or you may want to gain some muscle mass.

Depending on what you decide to do not next is how you´ll need to adjust your new healthy habits, specially your nutrition and training to fit that new goal and since it´s now part of your life it´s easier to follow through.

Most of us wait for New Year’s Resolution to beginning our fitness journey, I think there´s something about New Years that make us want to start the right way but you we can start this journey any day. Actually there´s no reason to wait until New Year, it´s February 2019 but it can be April, July or any other month and you can set your goal for Christmas, Instead of waiting for New Year start today and set your target for Christmas or Thanksgiving, your goal is to be in the best shape of your life for Thanksgiving.

Keep something in mind, the first weeks it´s going to be difficult, you´re going to be making different decisions and you´re mind will try to take you back by bringing all kind of negative thoughts and excuses, when this happen don´t contemplate those thoughts just get up and do what you need to do. The only way to develop new habits is by doing them over and over and over again so don´t think twice, if you need to get up earlier to work out don´t let your mind take control of you, instead take control of your mind by getting up and exercising.

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