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Motivation

What closed doors really mean

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How many times have you heard that every time you see a door close open it? or break that door down?

We all have goals and the moments we start working on them we will face challenges, some of us give up with the first challenge and others give up according to the level of the challenge, some of us will get pass through small challenges while others give up if they require a lot of effort but that´s what a challenge is, it requires hard work and time.

We´ve all been working in projects and we´ve all faced closed doors but, what did you do with those closed doors? did you give up? did you try to open them with the skills and knowledge you already have? how many times did you try to open it?

Most of us prefer open doors than closed doors and the reason is simple, a open door means that we don´t need to work to get to another level we can just get in but this also means that we stay as we are, we don´t learn or grow while when we get to a closed door we need to work if we want to open it and keep going.

For me closed doors mean that there´re some skills, abilities and knowledge that I need to learn or acquire to get to a higher level. The ones who are willing to learn those new skills and apply them to the best of their abilities are the ones who will get pass through that door, and with every door is the same each close door means it´s time to learn something new and become better the best part of all this is that with every new door we become someone else, we grow we can´t continue being who we are if we want something bigger for us there´s something we need to change, we need to become the kind of person who deserves to win.

Closed doors are not for everyone just for the ones who are going to take the time and work as hard as they need to improve their skills, learn new ones and get better. It doesn´t matter how many close doors we need to break we will break them and if those skills and lessons help us grow, becomes better person, increase our knowledge and wisdom the we got nothing to lose and a lot to win.

The reason why we give up is fear, not knowing what´s in ht next room and also being lazy those two excuses are the reason why most of us don´t achieve our goals. If we have a plan there´s nothing to fear but if we don´t want to work hard then there´s no way we can achieve anything and we don´t deserve it either.

Now we can´t just knock at the door and wait to see what happens because in most cases nothing will happen, we need to take action in showing up may not be enough. If we open the door and we find out that it wasn´t the right one then we find another door, this means that there´s not one single way or path to achieve our goals so we need to keep adjusting throughout the journey, but the lessons we learnt from the wrong doors will stay with us, the more skills, knowledge and wisdom we get the more doors we can open.

If we have clarity of what we want to achieve and where we want to get it doesn´t matter how many closed doors get on our way we will open them and we will become the person we need to become to achieve our goals, it´s just about patience, persistence and discipline.

Show up, work hard and open as many doors as possible to achieve your goals, no one will do it for you, we can share with you everything you need to know, all the information you need to break those doors down but you need to put in the time, effort and hard work otherwise someone else will use that information and break those doors.

It would 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

Lifestyle

Avoid regrets later

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Our time will come to all of us, and when that moment comes will you be satisfied with your life? with what you accomplished or will you regret?

We´re here to live our life now, to live in the present and enjoy every moment as much as possible, if we want to live our best life and take advantage of every moment we need be clear on our values and priorities.

If we spend most of our time working for someone else and doing something we don´t like we will regret later in life, if we don´t spend time with people we love and care from friends and family we will regret later in time. We will always got something to do, the work never ends but in dark times the ones that can be with us are friends and family.

Most of us live waiting for weekends to have fun and rest, waiting for vacation to rest, travel and spend time with their loved ones, they wait until they retire to travel the world, they´ll wait for a time when they don´t have too much work to spend time with friends, they wait for the right moment when they are not so stressed to start taking care of themselves and this is how time pass by, waiting.

The only thing we have is now so there´s no reason to keep waiting for something to happen so that we can have fun, so that we can take care of ourselves, spend time with the people we love and care about.

If you don´t start taking of yourself today then you´ll never lost weight, you need to get healthier for that excess of weight to come off, you start with taking care of yourself and at that same time you´ll start losing weight and in a couple of weeks you´ll start seeing and feeling the results, you´ll feel great with more energy and you´ll start seeing your body changing.

There´ll always be work and something to do, more projects, meetings but time is limited so don´t think twice about spending time with people you care about, especially with the ones who support you and care about you, don´t think twice about traveling, find a way to save money every month in an account specifically for traveling and travel at least one time per year, you can do it alone and take some time for yourself or you can do it with friends or family.

Finds ways to be happy right now and enjoy every moment, happiness comes from inside, you are responsible of your own happiness and you deserve to be happy and have fun every single moment of every day. Don´t let your happiness depend of something external, don´t wait for a situation, to be happy, don´t wait for a person to make you happy they can make you smile but being happy depends of you. Do not wait for the right time and right person to fall in love, fall in love with yourself right now, take care of yourself right and eventually the right person  will arrive.

There´s no reason to postpone our happiness and our well being to sometime in the future that will never come but when we start working on ourselves by taking care of our body physically, emotionally and mentally, when we´re happy and have fun amazing things start to happen in our lives.

Live your life today, be who you are do not worry about what other say or think of you, they´re already talking about you for good or bad and there will always be someone talking bad and criticizing so stop paying attention to them, the moment you stop worrying about others and you start living at your own expectation and who your really are without hiding anything you feel more freedom and less pressure, that moment you´ll start living a lot more happy and enjoying your life.

We´ve given one chance to live our best life so make sure that you don´t waste any second of it, make it the best it can be and don´t forget to help as much people as possible throughout your journey, that´s what gives you the most fulfillment.

It would 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

How long does a workout should last?

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Some of us hate working out, just thinking about it puts them in a negative mood but it´s key for any fitness goal, with exercise we give our body the stimulus they it need to change. Even when we need to work out we don´t need to spend hours in the gym but have you asked yourself or someone how long does each workout should last?

We´ve talked before that we need to work hard and smart, we need to keep everything simple but effective so we don´t need to spend 2 hours each day exercising we need to create the right program and keep it as short as possible but intense.

For fat loss a work out should last around 45 to 60 minutes, if we want to do resistance training and cardio training on separate days 45 minutes is enough, we can do 45 minutes of resistance training and 30 minutes of cardio, if we do both one after another the workout will last 60 minutes, we can to 15 minutes of HIIT and 45 minutes of resistance training.

Most of us have a full daily schedule and it may be hard to fit long workouts but we all have time to schedule 45 minutes of our time every day to work out, we waste too much time on social network, watching news, Tv, Netflix if we reduce the time we waste in that stuff and invest it in ourselves to work out we will completely transform our body and our life.

Exercise has so many benefits that we really recommend some type of physical activity every day, for someone who is starting on fitness and that is really out of shape doing 45 minutes or even 30 minutes will be a lot, if this is your case you can start with just 10 minutes and increase from there, going for a walk is a great option to start doing some cardio and for resistance training you can start with some pushups, squats, crunches and do as much reps as you can. From there you can increase until you get to the 45 minutes of resistance and 30 minutes of cardio.

For someone who loves working out exercising 60 minutes is great there´s no need of more, maybe 80 minutes which is what I do, here we can do 40 minutes of resistance training and 20 minutes of cardio, I do the both the same day one after another depending of the goal I´m working out I can follow a 5 day split that includes 1 day of active rest.

We need to make sure that the program we´re following is based on resistance training otherwise if we do too much cardio we will lose muscle, it´s better to do 30 minutes of resistance than 30 minutes of cardio. Most of the traditional or commercial weight loss programs are based on cardio or circuit training, there are some that last about 30 minutes but they are not the best option, we want to improve body composition, lose fat and maintain or gain muscle  so some type of resistance training is the way to go, even if we´re starting our journey we can do some bodyweight exercises and then add compound movements, we can design a program based on bodyweight and compound exercises for resistance training and we can add some HIIT cardio with exercises like jump rope, burpees, jumping jacks and get an amazing workout in 45 minutes.

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 happens when we stop exercising

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Have you wanted to lose weight, you start a weight loss program and some months after you achieve you desired weight so you stop following? what happened after a couple of months?

The moment we stop exercising we lose muscle, we gain fat and we get out of shape and this negative impact can be seen in just a couple weeks.

Maintaining muscle is critical for health and when we workout with resistance training we gain muscle, the type of muscle we gain varies depending of the type of hypertrophy we worked on. When we stop doing resistance training we lose muscle tissue and strength, the muscle cells get smaller and the fat cells get bigger this is why we feel weaker if we want to lift something heavy and we start gaining weight, the more time we go without exercising the more muscle we lose and the more fat we gain.

It takes time to get in shape, to gain muscle and lose fat but if we stop working out it just take a couple of months to start losing all those gains and fitness that we worked so hard to achieve.

Exercise helps our heart to pump blood to our  entire body, it improves the flow of oxygen through our body too, it helps with adequate use and absorption of nutrients, improves strength, coordination, balance; we won´t get all the benefits from both cardio and resistance training which will impact negatively our body and health. We´ll feel tired faster, low in energy, it will takes us more time to do any physical activity, we lose endurance, bone density decreases and lack of exercise also affects our brain, mood and quality of sleep. Exercise has a lot of benefits that get lost the moment we stop working out, it not only leads to obesity but also depression, high blood pressure, lose confidence in ourselves.

This is one of the reasons why we recommend to do some type of physical activity every day, we get benefits right after we finish our workout and we also get a lot more benefits in the long run, for some of us who don´t like to exercise we need to make it a happen and sometimes with just a couple of days of not doing it we can start creating a bad habit of not working out that will lead to skip it for long periods of time and then it will a lot of effort to develop this habit.

The best option is to do some days resistance training, other days cardio and take one day of if you want to or use if for active recovery which means that you may not have a workout but you can go for a walk in the park which is great because you get sunlight exposure or practice a sport you like, you can also go to a mall and walk there for 30 minutes (do not buy ice cream or any other unhealthy snacks, leave those for cheat meals and special occasions) the goal is to get some type of physical activity every day.

 If for some reason you can´t workout because of an injury, travel or vacation try to get back to the gym as fast as possible always making sure that you´re injury free and you´re allowed to start working out again.

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

Benefits of a sleep schedule

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What I see in most people, at least the ones close to me is that they have a sleep schedule from Monday to Friday which are work days and on Saturday and Sunday they forget about it. From Monday to Friday their sleeping schedule is based on school or job and for Saturday and Sunday it´s based on parties or Netflix.

Having a sleeping schedule that we stick to every day, including weekends has a lot of benefits for our body and the most important is that our body gets used to going to sleep at the same time and waking up at the same which balance the internal clock of our body called circadian rhythm, the benefits of this are:

1.- It´s easier to fall asleep.- When our body gets adapted to our sleeping schedule it´s easier to fall asleep every night.

2.- Waking up without an alarm.- Once our body is adapted to waking up at the same hour is easier to wake up every morning and we will do it without an alarm clock, we´ll be waking up roughly at the same time.

3.- Consistent good quality sleep.- It´s easier to get good quality sleep every night since our body knows it´s time to rest and recover.

4.- Performance throughout the day improves.- Since we´re getting enough good quality sleep our body is able to recover and heal so our performance stays at peak.

5.- Stay lean.- When the internal clock of the body and all systems and functions are in balance working efficiently it´s easier to lose weight and stay lean.

This are just some of the benefits of having a sleep schedule, now that we know the benefits we need to make the commitment to make some changes to our routine, having a 9 to 5 job can make it more difficult so we´ll need to make our sleeping schedule based on our working days, the goal is to go to sleep at the same time every day and wake up at the same time every day, also Saturday and Sunday or our rest day.

The first couple days are hard but we need to give time to our body to adapt to the routine, what we can do is try to mimic natural sunlight, when the sun goes down turn off the computer, tv, laptop, ipad, cell phone or if we can´t turn them off use blue light blockers. At least try to turn them off 30 minutes before going to bed so that our body starts to produce melatonin.

For waking up we´ll need to set an alarm clock specially the first weeks, then when our body gets used to the routine and schedule we will wake up almost at the same time every day but if you need to arrive on time to your job or school I recommend setting the alarm clock so that you don´t arrive late.

Some of us may have intense job schedules and we only get around 5 hours of sleep per night from Monday to Friday, in this case using Saturday and Sunday to sleep more and recover from the week is a great option but if we are able to get 7 hours of sleep every night even on week days it´s more beneficial to have a sleep shcedule.

Living a healthy lifestyle is based on habits and routines, the first days when we start making different choices is difficult and feels so uncomfortable, just stick with those new choices until our body adapts to those new routines and become habits, after that we´ll see that it´s actually simple and effortless to live a better life and we have so much freedom while staying lean and feeling great.

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 is it so hard to avoid unhealthy foods

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Have you tried to eliminate sugar and processed foods from your diet? Was it easy or hard?

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 our body as brain and alcohol does, they turn on the pleasure respond on our brain making us addicted to them and create a habit which is why sometimes we find ourselves eating them without making a conscious decision and with this foods our cravings will continue over and over.

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

The more we eat this foods the more we´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 we are not able to avoid all this foods there´s no reason to try different diets, first focus on avoiding unhealthy foods, once we do that then we can start adjusting our nutrition program to make it better for us, if we need to reduce carbohydrates we can do it, if we need more protein increase it, if we need more fat increase it but always considering our health as a priority.

Yes fat loss is simple and yes it´s simple to sustain those results if we develop the habits we need which is the difficult part. Our brain has been programmed to keep consuming those unhealthy foods, that give our brain that sense of pleasure and make us feel good and relax when we eat them. This short term positive effect on our brain which is a long term harmful habit creates a battle we need to fight when we 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 we need to take enough time to develop the habits that are going to make almost effortless for us to sustain our results.

When we start changing our food choices to develop healthy habits we will have cravings, we will have the sensation or the “necessity” to have those foods, we need to avoid them as much as we 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 our body will adapt, when we start giving nutrients to our body it will also send us signals telling us it´s enough, we´ll feel full and satisfied. At this point where we´ve changed our nutrition program and now it´s based on fresh healthy foods it´s almost impossible to keep eating that much food so we won´t overeat.

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

Motivation

We all have choices

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How many choices have you made today?

From the moment we wake up until we go to sleep we make a lot of choices and they starts whit the alarm clock, do we get up or do we hit the snooze button? do we exercise, go out for a walk at least or do we stay in bed? do we have breakfast or skip it? if we do have breakfast do we cook something healthy that includes proteins and fats or do we have a bowl of ox cereal? and we continue like this our entire day.

There are different factors that will impact our daily choices like lack or poor quality sleep, stress, mood, nutrition it´s clear that if we don´t feel good we will make poor choices and if we feel great we will make better choices so everything we do to our body inside and out affects every choice and this becomes a cycle that can be positive or negative.

Sometimes we don´t know which choice is better, when we have doubts they come from a lack of clarity, of not knowing what we want and this goes to our values, beliefs, purpose and commitment. When we know exactly what we want to achieve and where we want to get is easier to make choices we just need to ask ourselves which choice is going to moves us towards our goal but if we don´t know what we want then we will end up making choices that give us instant pleasure based on short term results but in the long run those choices have a negative impact.

To make the right choices we need to be clear on what we want, have a clear end result of our goal and know our values, once we got those 2 clear (we also need to know our purpose in life and what we stand for but our values and goals must be align with them as we saw in other post) it´s easier to make the right choice every time we just need to ask ourselves which on is best for us and the people around us, which one get us closer to our goal or which one has a positive impact and more benefits for us and those one around us.

We always need to think of the long game, in many cases we will have to choose between a short term or immediate result which gives us instant gratification or the long term result where we won´t get any instant gratification or reward, we won´t see results in a short term but the long term result and reward of achieving our end goal is worthy, that´s the one we´re looking for we want the big rewards.

We all have to make choices and those are the ones who shape our lifestyle and success on achieving anything, the ones who have a strong will power and commitment to make the right choice every single time are the ones who win, those who keep making bad choices thinking only the instant reward never achieve their biggest dreams.

Some of us have clarity but for some reason we can´t make the right choice, here we need to ask ourselves if we are committed to that goal if we´re willing to do whatever it takes to go all in and put all our effort, time and concentration on it, we may want to achieve a big goal but we don´t want to work hard or spend too much time, we prefer to go to the party and have fun than spend those hours working on our project, then we´re not committed.

One way to make it easier for us to make the right and best choice every time is to develop habits, routines and systems so that our brain doesn´t need to think about it, if we want to lose weight we schedule a time of the day when we can exercise for 1 hour and we make sure that it can be the same hour every day, if it´s in the morning when the alarm clock sounds we get up and exercise, and we do it every single day until we don´t have to ask ourselves if we want to do it or not.

When we develop as many healthy habits, routines and systems we design our day to be more productive and we also reduce work on our brain so we have more energy to think and make better choices for the rest of the day.

It would 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

Lifestyle

What friendship really means

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Not everyone we meet will stay in our lives forever, not everyone we meet can be called friend.

Some people take more than what they give and we´ll get to a time where we can´t give anymore, some of the people we meet will seem to be good friends they´ll even say to us that we´ll be together no matter what but when something happen they are the first to disappear.

Some people will only take from us everything they can and they won´t give anything and even when it´s good to give there are times where we also need to receive, there will be relationships that are only holding us down or keeping us stuck in that same level or even some that are pulling us down or drowning us.

We all have though moments in our lives where we need someone and those moments are the ones that will show us who our real friends are, the ones who care and are there for us. Real friends will be there when we need them in those tough times even if there´s nothing they can do physically they will show up to listen to us and they will travel the journey with us to build us up. This are the ones we can trust and the ones we can count on.

Sometimes this real friends are the ones we least expect, we´ve been so busy with other relationships giving everything from love, attention, caring and time only to find out that when we need them those were the ones who leave first and the ones we didn´t pay too much attention are the ones who stay there with us and go through all the ups and downs of that difficult situation with us.

Once we find out who really cares, who was there for us even when we haven´t showed up that much in their lives we can´t forget them and we can start building from there a meaningful relationship that will carry on over the years.

There are people in our lives that come and go, that´s normal not everyone we meet will be a friend, we meet them and live amazing moments with them memories full of laughs and great times but in tough times they´re not there for us. We need to accept this and realize that not everyone is willing to give as much as we give or do as much as we do for them, they won´t support us in any way in those difficult times so we need to let them go. The same happens with the ones who are holding us back or who try to pull us back we also need to let them go. 

It´s hard to let go someone to whom you give so much and find out that they won´t do the same for you, one way to avoid this pain is to not get attached to any relationship, this can be hard to if you are the type of person who almost instantly trust everyone.

Building deep meaningful relationships takes time and it can be difficult to find out who is going to be there for us until something bad happens but there are some signs we can consider like who are the ones who showed up only for fun times like parties, dinners, or others type of events where we can have fun but they didn´t show up for some serious stuff. Who only calls us when they need something but when we call them for whatever reason they don´t seem to be so interested. Who doesn´t is willing to give as much as we do, and here we´re talking about spending time together, listening and paying attention.

Real friendship means spending time with people we love and care about, listening, being there in their darkest times, accepting and understanding who they really are, supporting them and we need to show it not say it. Every one can say it but not everyone will show it, the ones who show up are the ones who matter.

It would 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

Why is it so hard to maintain results with traditional weight loss programs

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Have you followed any commercial weight loss program for a period of time, get results and stop following it? once you stopped following it did you were able to maintain those results or was it hard to do it? As most of us you may found it hard or impossible to maintain those results.

The reason is because those commercial weight loss programs that help us lose a lot of weight in a short period of time without considering long term damage to our body.

They give us what we want, we want fast results so the programs are designed to helps us lose as much weight as possible in the shortest period of time without considering our health and the negative impact the programs will have.

Most traditional weight loss programs are based on the most common strategy and advice, for nutrition “eat less – move more” the diets are so restrictive and go to low in calories; for training it´s most cardio or circuit training based on cardio which makes the experience so hated. The goal of this programs is to help us lose as much weight as possible and with this we get in more trouble.

This programs don´t focus on making our weight loss journey as healthy as possible and as enjoyable as it can be, even when we´re following a weight loss program we need to have some freedom and not make it so restrictive. So they´re giving us all the reasons to make it impossible to stick to the program.

They focus on losing as much weight as possible without considering body composition so we lose fat, water and muscle, when we stop the program it´s so hard to sustain our results because our metabolism is slower, when we lose muscle our body needs less calories so we need to eat less to sustain our new weight and with all the cardio exercise that leads to muscle loss it also make our body more efficient at using calories so every time we do the same workout our body will be burning less calories. So we end in a worst place than when we started the program.

Fat loss is hard, we need to put the time and effort, we need to work hard and be disciplined with our program until we develop the right habits. When we start a fat loss program we are dealing with physical, emotional and mental pain and discomfort plus we need to add the fact that all unhealthy foods we´ve been eating created addiction in our body so our body and brain will make us feel like if we need those unhealthy foods which is actually not true. Dealing with all this stuff going on is what makes fat loss and getting in shape so difficult.

There´s a way to make fat loss sustainable and that is by developing good healthy habits, eating real, fresh foods and avoiding all unhealthy foods that can cause not only weight gain but can also lead to health problems. Working out at least 30 minutes every day focusing on resistance training to maintain and build muscle, getting enough good quality sleep every night, 7 or 8 hours. Developing the right mindset to get you through the hard times, when our body things we can´t go any further our mindset keeps us going, when you have to make a choice between healthy or unhealthy foods our mindset goes for the healthy options.

Sustainable fat loss is simple if we focus on what matters which is improving body composition and developing good healthy habits, this doesn´t mean that it´s easy but it´s worth it, it´s the best way to do it. We also need to understand that it takes time, even when we can get amazing results in a couple weeks it will take some time to get to our desired weight so we need to focus on progress, seeing progress and results make us happy so use your progress as a way to stay motivated.

The journey is though, this why not everyone is lean, we all dream with having an amazing physique but not everyone is willing to put the time and effort. Those though moments remember your end goal, think about your end result,, if you want that end result so bad you´ll make it through those though moments, this includes all the physical, emotional and mental struggle you will need to get through.

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

Do we need to exercise every day?

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If you hate doing exercise you may be waiting for a no to be the answer and the truth is you don´t need to go to the gym every day. There are two cases in which I recommend going to the gym every day, if you are one of this cases then you may consider scheduling one hour a day to workout.

First if you are beginning your fitness journey and you´re just starting training, the reason why is because to sustain our results and stay lean almost effortless we need to develop the habits necessary and exercising is one of those habits we need to develop. To develop a new habit we need to do the activity we want to develop as a habit over and over and over again, habits are develop through repetition and getting up to exercise is one of the most difficult so we need consistency, if we schedule one hour of our day and we get up and do some exercise every single day whether we feel like doing it or not, don´t think about it just get up and do it, it´ll be easier and faster to make this habit stick.

Second if we want to get results as fast as possible, the more consistent we are, the more effort and hard work we put to our goal the faster we´ll achieve it so if we want to achieve our goal as fast as possible we need to do exercise every day, at least 6 days a week, if we are patient and we don´t mind going slower we can exercise 4 days a week.

The reason why most people hate exercise is the pain and struggle and that most of the time they hate the workouts and routines add to this that  it takes time to see results and those results are not what they were expecting, as they keep losing weight they see that they need to eat less and less and do a lot of exercise to maintain which gets to a point where it´s almost impossible to sustain it.

If the workouts and routines are based on some activities or exercise that we enjoy doing or are fun it´ll be easier for us to do them and the results we get are also important to motivate us and continue with the program.

My goal is to make fitness part of your life and making the training part more enjoyable and fun giving you the best results possible, that you love the way you feel and love the way you look, this is why the programs are different from most fitness programs.

If we exercise everyday we develop the habit faster and get results faster, our progress in the workouts will also be faster. We´ll be doing 3 to 4 days of resistance training to maintain and build muscle and the 3 or 4 days lefts we´ll be doing cardio to help burn fat.

Since we´re working on developing the habit of working out daily there´ll be days when we don´t feel like doing it, get up and do it anyway by not listening to the negative thoughts on our mind and all the reasons why we don´t need to do it today and just shutting up all of them and doing our workout we tell our mind that we are stronger, we are conditioning our mind and body to do what we need to do when we need to do it.

Even when the workouts are hard they are more enjoyable, on resistance training we want to get stronger, getting stronger means more muscle and on our cardio workouts we´re burning some calories to lose fat, they´re simple and effective. We´ll be performing 3 to 4 exercises for each muscle and we do some cardio that we love.

We´re keeping things simple sticking with the basics and taking out all the complicated things that don´t give us much results. The simplicity and effectiveness of the workouts will make it easier for us to stick to the program and to develop the habit o daily exercise.

Exercising everyday has so many benefits for our health which combined with the other 4 principles help us live a more healthier life and achieve so many things, it´s not only about looking good, the goal is to live the life you want to live.

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