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Fitness goals

Chronic and metabolic diseases

24 Chronic metabolic diseases
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Some of us are really worried about obesity and overweight, some people who deal with their weight don´t even consider how this can lead to greater problems and the long term issues this can cause to their body and health.

Chronic metabolic diseases like obesity, overweight, diabetes, high blood sugar, high cholesterol, strokes, heart diseases have been increasing in the past years at a high speed. Some of them do not seem to be too serious but they can lead to greater diseases and health problems.

The cause of some of this problem is our unhealthy lifestyles, eating unhealthy foods which is poor nutrition, lack of sleep, not physical activity and high levels of stress. This leads to obesity and overweight which leads to bigger health issues.

Our body does so many different things every second even when we sleep which is a crucial part, with our unhealthy lifestyles all systems and hormones in our body get out of balance, our body can´t function properly and this leads to health problems.

Chronic metabolic diseases or metabolic syndrome is related to insulin resistance and the inability of our body use energy effectively and it stores it as fat. It has also been related to inflammation in the body which causes some health problems.

Metabolic diseases can be prevented by making some changes to our lifestyle, if we have an unhealthy lifestyle based on bad habits it will lead to many problems but if we develop good healthy habits which lead to a healthy lifestyle we can prevent some of those problems.

Following a healthy nutrition program is key, we need to make sure that our diet is based on real fresh foods, one ingredient foods and avoid junk, processed and fast food, working out 30 minutes per day, reducing stress or finding ways to cope with stressful situations and getting enough good quality sleep every night.

There´s not a secret here and nothing is new, it´s possible to prevent this diseases if we take care of ourselves, taking some time of each day to focus on ourselves gives us a lot of benefits not only for that day but in the long run.

We´ve overcomplicated things and hi has lead to confusion and so many lies and myths, if we stick to the basics, we keep everything simple and effective we get the best results, old school is still the best way, at least for me. There´s no reason to overcomplicate things it just gives us more excuses to not take action because it´s too complicated, trust the simple and basic stuff just give it time. It took us years to be where we are now, it will take time to get to where we want.

It´s not about wanting to lose weight as fast as possible it is about getting in shape and sustain it, it is about health and preventing diseases. Start today by changing your eating habits, stop eating junk, processed and fast food and choose real fresh ingredients, vegetables, fruits, nuts, seeds, eggs, fish, meats, poultry, oats, beans. Eat meals cooked or prepared with fresh ingredients, then start doing 20 minutes of exercise and improve the quality of your sleep. Small changes every day make a huge difference.

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

Advanced training techniques, when and how to use them

24 Advance techniques how and when to use them
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For people starting out it´s not necessary to use advanced training techniques that can cause you an injury, all this techniques are there to help you get more results as you get more advanced.

Advanced techniques like  supersets, giant sets, drop sets, rest pause have become popular on gyms and personal trainers include them into their workouts even for beginners, and many guys who want to get in great shape but know nothing about fitness go to the internet and download some free programs or paid for some shredding programs that are not the best option for them, there´s nothing wrong with using this techniques if you use them properly.

Advance techniques increase muscle growth by recruiting more muscle fibers and emphasizing on sarcoplasmic hypertrophy which is one type of muscle growth, this will give you a bigger pump leading to faster results.

When you use advanced techniques for those last reps you´re not focusing on perfect form, your goal is to do more reps while still maintaining good posture and avoiding injuries.

Not all exercises are recommended for advanced techniques, for most of them you´ll need a workout partner to help you and they cannot be used in all rep ranges, the goal of this techniques is hypertrophy or muscle growth, if your goal is power or strength you most not used any of the technique just focused on the right rep range.

If you train with the right intensity and volume you may not need to use this techniques to achieve your goals for a long period of time, you can design your program and include some one week every two or three weeks to add variation and as a way to shock your body.

If you go to a gym you´ll see that almost all guys whether they´re training with a fitness trainer or they´re working out by themselves almost all of them use advance techniques. This techniques work and even when I´m not all towards them, they still have their space.

Use one technique at a time, some guys want results fast so they use all techniques with high volume and high frequency which leads to injury, don´t try the impossible, slow and steady always wins the race when it comes to building muscle, it is faster to lose fat than to gain muscle and it´s better to stay as lean as possible while gaining muscle mass.

Some of this advanced techniques can be use to gain muscle and also to burn fat, techniques like giant sets are amazing to raise your metabolism and burn fat, if you hate cardio you can follow a program based on giant sets or circuit training to help you get ripped without doing cardio.

I consider supersets, drop sets, rest pause and failure training as techniques you can use to shock your body and increase gains and giant sets and circuit training as techniques that help you burn fat.

My approach to fitness and everything in life is to keep things simple, the more variables and training techniques you want to use at the same time the more complicated your workout program gets. If you´ve been training for many years then yes you need to make your workouts more complex but you have a lot more knowledge of most of the things we´re talking. If you are new to all this stuff you don´t need to stress out, just stick with the training variables and get stronger on bodyweight and compound movements.

For the last months I´ve been using some of this advance technique to lean down, specially super sets, also they are a great option when your goal is to maintain your weight because you can have more fun and keep changing things without worrying about achieving any goal that needs a more structure plan.

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

Vegan and vegetarian diets

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As you may know by now I don´t like diets and I don´t even like to use the word diet. For me that makes it harder mentally and emotionally it gives our brain the idea that we will eliminate our favorite foods for a period of time and that it will be tough. We´re sending the wrong message only with words.

There are differences between vegan and vegetarians, vegetarians do not eat animals, meat, chicken, fish, etc; they´re diet is based on vegetables, fruits, grains, seeds, nuts and some of them consume eggs and dairy.

Vegan is a more strict vegetarian diet, they don´t consume any animal product and animal derived ingredients so all meats, poultry, fish, etc are out also eggs and dairy, honey and any other product that comes from animal.

In most cases the reason why people decide to go vegetarian or vegan is for environmental reasons, vegetarians go against killing animals and that why they can have dairy or eggs, vegans go deeper and not only go against killing animals they really consider the conditions in which all animals are treated and that´s why they also eliminate eggs and dairy.

When someone following any of this diets tell me that their reason why is based on the environment I accept their ideas, it´s great to have people that care for the animals and environments but when some of them tell me that it´s for health reasons I totally disagree because almost all of them consume a lot of junk and processed food which are unhealthy.

They don´t eat meat, chicken, fish, eggs, dairy, etc; but they eat chocolate chips, cake, potatoes chips (it´s funny how they say they´re vegans and watch them eat cake, chocolate chips which have eggs and dairy).

All the added sugars, chemicals, extra ingredients, flavors, etc; contained in processed food are so unhealthy and are the cause of some health problems so instead of going to extremes following any of this 2 diets they avoid unhealthy foods.

For people who follow this diets I do think they´ll need to use supplements for the nutrients they´re not getting from animal products, our bodies need proteins and the proteins or amino-acids that can be found on animal products are not the same to the ones find on vegetables.

If you have a really good reason why you want to follow one of this diets give them a try but don´t forget that your health most be a priority, if you follow it just because someone lost a lot of weight and that´s your goal it may not be the best option for you. There are so many ways to achieve the same results, there are different tools and strategies you can use to get to your goal so don´t stick with just one diet , give it a try and if you don´t like the way you feel then try another one.

If you are following any of this diets for environmental reasons then that´s great, continue with it just make sure that you are giving your body all the nutrients it needs through food or in case you need some supplements find the one that are best for you.

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

Sleep

Benefits of optimal sleep

06 sleep and fat loss
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When it comes to fitness and health there are some changes we need to make in our lifestyle to live as best as possible, it´s not always about working as hard as you can, it´s always about working smarter, what are the best tools or the best habits you can develop that will give you the greatest benefits.

Improving the quality of sleep is one of them, most research and people in the industry recommend getting 8 hours of sleep but if you do the right things and improve the quality of sleep you can get 6 hours of sleep every night and feel great.

We´ve talked in other posts about the benefits of sleep for overall health and specially the negative impact on the short run but when we talk about longetivity, improving health and preventing diseases sleep is key.

1.- Good quality sleep improves skin health which help us get a youthful appearance, look younger

2.- Prevent diseases, most chronic diseases we´re seeing nowadays can be prevent with good quality sleep. Obesity, overweight and diabetes; stress, depression and anxiety, stress, and some others are linked to poor sleep and it´s been shown that when people improve the quality of sleep their health improve.

3.- Maintain a healthy weight.- Good quality sleep helps our body works efficiently this include systems and hormones and when our body is working efficiently it is easier to lose fat and maintain a healthy weight.

4.- Lower inflammation.- Many diseases are caused by inflammation in the body and having an sleep schedule helps our body function efficiently which keeps inflammation levels healthy.

5.- Improves memory.- Remembering information and keeping our brain at peak performance is based on good quality sleep.

6.- Sleep longer.- Enough good quality sleep help us live longer, here both are important too much or too little sleep is linked to a shorter lifespan.

Sleep is key for optimal health, most of us focus on diet and exercise but one night of poor sleep has negative consequences the next day and if this lack of sleep becomes consistent it affects negatively our health.

It´s possible to prevent chronic diseases but we need to commit to a healthy lifestyle and that healthy lifestyle includes a sleep schedule, we need to stop binging on Netflix and make our health our priority before it´s too late. Our unhealthy lifestyles are the root cause of many diseases nowadays so we need to develop healthy habits to live healthy lifestyles and to develop healthy habits means that we need to make different choices and that´s the hardest part.

Making a small different choice and repeating that new choice every single day will develop the new habit, take one choice or activity that you can change today and start doing it over and over, suddenly you´ll see that it´s part of 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

Stress

Differences between stress and pressure

27 Stress and pressure
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We´ve all been through stress and pressure at different moments in our lives and some of us talk about them as if both of them were the same and they´re actually different, stress and pressure are not the same.

For me the differences between stress and pressure are:

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

Pressure is when we have control of the situation and the end results depends of you, of your performance, oh how productive, effective and efficient you are with what you have. Pressure is also when the outcome or result of the situation or project will have an impact .

In most cases for most of all pressure can be consider as a type of high stress because it comes from situations that matter to us and stress can be caused by daily situations which we cannot control and that are not as important for us.

The reason why it is important to identify both of them is to be able to act the best way possible for each situation, we need to identify if we are in a stressful situation or if we are dealing with pressure. If we are dealing with stress the best we can do is first ask ourselves how important is that situation for us, many of us pay too much attention to what others say and think of us, we spend too much time with negative people and this create stress and we don´t need it. Sometimes we make a big deal of meaningful situations and what´s impacting us is the way we react. What you can do here is breathe, take some deep breathes and feel your body calming down.

Then ask if there´s something we can do, in many cases there´s nothing we can do so we need to change our focus, do something different and work in other stuff and just move on.

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

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

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

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

What is procrastination and what can we do?

27 Procrastination
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I´ve been listening to some guys talk about how young kids and teenagers procrastinate which actually gets me mad because all of us procrastinate. It doesn´t matter how old we are, it doesn´t matter if we´re going to school or if we have a 9 to 5 job or if we´re starting a business we all procrastinate.

One of the reasons many of us procrastinate is because we´ve become so accustomed to do the things that are easier and faster firsts, because we don´t want to do the hard work, we don´t want to think and spend time doing the other activities that will take more time and effort to accomplish so we do the least meaningful activities that won´t make a difference and we let those activities that take more time and effort, the one in which we need to think and be really focus for last, but this activities are the ones that give us the best results, that keep us moving forward faster.

Procrastination often comes from limiting believes, how many activities or things you need to do that you are just leaving for later? in how many of them the reason you don´t do them is because of some fear?

Fear of failure, fear of what others are going to say and think about you, fear of what could happen, the belief of not being good enough, the feeling of unworthiness and that you deserve what you want to achieve are the some of the causes of procrastination.

When we combine the limiting mindset with the though activities that require more time and effort it´s the recipe to procrastinate and stay right where we are now, in our comfort zone. What you can do is:

1.- Be aware.- You need to be aware of the reasons why you are procrastinating, it may be because of limiting believes like fear or it can be because of a lack of knowledge and skill.

2.- Learn skills.- If the reason why you are not taking action is because of lack of knowledge and skills then you need to learn the skills, there´s no shortcut here, the only thing you can do is to do a research of your goal or activity and find out which skills or which skill is the one that will give you the best results and move you forward faster and focus on learning or improving that skill.

3.- Develop a successful mindset.- Knowing how to get pass through those limiting believes is the way to achieve your goals, what´s stopping us from reaching our goals are those limiting believes. We´ve published post related to developing a successful mindset and eliminating limiting believes in this website and our social media accounts.

4.- Take action.- Nothing beats action, you need to do those activities you are avoiding so the next time you want to skip them or leave them for tomorrow don´t do it, stop thinking and start working on them.

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

How to fit fitness into your life

00 Intro
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The first thing I want to make clear here is that if you are not making fitness a priority you won´t be able to fit fitness into your lifestyle. Your health must be your priority and health includes exercise and nutrition, you do not need to make your life revolve around fitness unless you are a professional athlete but you still need to make it a priority for health reasons.

Making fitness part of your life means changing habits and routines, if you think you do not have one hour everyday to workout you need to change your beliefs, if you really want to lose that weight once and for all, if  you want results and you want to maintain them you need to schedule one hour a day to work out, and focus on eating healthy, nutritious meals

The hardest part to make everything work together is the beginning, once you decide to change the way you look and start following a plan you´ll find it hard to stick with because you are use to a routine and a lifestyle of poor habits, the time it takes you to achieve your goal following the program is when you´ll be developing new good habits and routines that will make it easier for you to maintain your results, once you follow your plan for some months, you´ll get use to working out and eating healthy, you just got the momentum needed to make fitness a lifestyle.

There´s not a perfect program, there´s not a one size fit all program, the tools I share here are going to help you achieve your goals, fitting some of those tools and develop new habits and routines around those tools is what this is all about. Not all tools will work the same for two people so you need to find out which tools work for you and fit them into your life.

I don´t want to do to what everyone else is doing or what most people out there on the fitness industry are doing. I´m not going to create one weight loss program for millions of people out there and promise that all we´ll have the same results. There are already a lot of programs out there and obesity and overweight is increasing. I´m not going to sell you “as seen on TV” equipment and promises of 10 minutes workouts 3 times a week to get in amazing shape and sustain it, that´s not me.

I´m going to share with you what you need to know and understand and all the tools or strategies you can use in nutrition and training to get to your goals but you need to find out what works for you and make those tools habits and routines.

If you are following me on Facebook, Instagram and Youtube accounts and you read my posts you are looking for answers and you want results, I´m going to share with you the best tools that will give you results but you need to put in the effort and the time, you need to work hard in the gym and you need to watch your diet.

I don´t want excuses and I don´t want lazy people, if you want a better life and you´re willing to put in the time and effort follow me on social media and stay tune.

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 is adaptation and how to avoid it?

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Every time you workout you put your body and muscles into some stress, others call this stress “stimulus”. If this stimulus is enough your body will change, every time you train you give your body enough reasons to get bigger, stronger, faster or whatever your goal is. You can say that the results you get are your reward from your training program.

Adaptation can be consider a cycle which goes like this, every time you workout you put certain amount of stress on your body and muscles then if you train with the proper intensity to give your body and muscles the proper amount of stress or stimulus your body reacts and find ways to adapt to that stimulus, this way to adapt from your body is by change, every time you see some results, you see your body changing physically getting lean, gaining more muscle or losing fat is the result of your body adaptation to the stimulus you put.

Every time you do something different, you change something on your workout, you add variation or use some techniques you´ll get results, those results are from your body adapting to the new techniques or training methods.

When you train you need to make sure that the intensity is right, when you´re working out you are breaking down muscle fibers, once you´re done with your workout your muscles start to recover and grow, to get bigger and stronger, they need to prepare for the next workout this is why I consider meal timing after your workout so important, your body needs nutrients to start recovery.

If you stop making gains or you hit a plateau there may be two possible reasons, the first is if you do the same workout over and over again your body is already adapted so there´s not enough reason to change, the stress in your body is not enough to grow or to get stronger and the second is lack of recovery which can come from a bad nutrition program or you´re training so hard with high volume and high frequency and your body is not able to recover.

To keep making gains consistently you need to be in a constant state of adaptation, you do this by adding variation in your workout program, you can manipulate all training variables in many different ways like increasing volume and lowering frequency or increasing frequency lowering volume, changing exercises, changing rep ranges, using advanced training technique some weeks, using periodization are all ways to add variety to your workouts and keep the adaptation cycle going.

Following a proper nutrition program is key, meal timing is important, there´s an eating window that I consider to be highly important which is right after your workout, around 30 to 45 minutes after you finished training. During your training session you break down muscle so the faster you give nutrients to your body the faster it can begin to recover, high quality protein, carbohydrates and fats are important it´s not the same to fuel your body with healthy, natural foods than with junk. Your body needs nutrients too function properly and to recover.

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 goalsNutrition

Can we achieve any fitness goal without supplements?

23 Supplements
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One of the most effective ways to make a huge income in the fitness industry is by selling supplements so they create amazing marketing campaigns promising so many miracles and since most of us are looking for fast results with the least amount of effort we believe those miracles and buy the products and most products are really expensive.

The truth is that if your goal is to improve body composition, get in amazing shape and stay in amazing shape you don´t need supplements, some of them are helpful if the 5 principles of fitness are in place but you don´t need them to achieve any fitness goal.

What you do in the 5 principles of fitness is more important and is what gives you the best results. Your nutrition needs to be based on clean fresh foods and you just adjust your macronutrient intake accord to your goal, you eat more for muscle growth and eat less for fat loss. For training you focus on resistance training and add some cardio to stay lean or do a little more cardio to burn fat faster. You develop a wining mindset which will keep you on the right track and get you pass though times, you use stress the right way by lowering bad stress and using some of it to take action and bring the best of you. You get enough sleep 7 to 8 hours of good quality sleep every night.

When those 5 principles are working together you don´t need supplements for fat loss or muscle growth, you can take some supplements to achieve your goal a little faster and for overall health.

Which supplements you should take will depend of your lifestyle, your daily activities and the type of diet you are following, I´m not an expert on supplements so before considering taking any of them consult with your doctor and get as much advice as possible. I share with you some of the supplements I´ve used in the past but I want to make it clear, before deciding to take any of them ask for advice.

Supplements like multivitamins are a good option, vitamin D helps reduce inflammation and protects the neurons among many other benefits and since we don´t get enough from natural sunlight. Fatty acids supplements specially omega 3 fatty acids can be beneficial the same as coconut oil. This are some supplements that can help you improve overall health but you need to ask your doctor for advice if you can take any of them, how and when to take them. Some of them need to be taken before meals while in others need to be taken with meals.

If you want some supplements that can help you achieve your fitness goals faster protein powders are the best option, it´s hard to get the amount of protein we need, a protein powders that combines different sources of protein are the best and the best time of the day to take them are before and after your workouts.

Remember that before taking any supplement, even protein powder or BCAAs you need to ask your doctor if you can take them and how you need to use them, if you don´t want to you don´t need to, you will get amazing results just by focusing on the 5 principles of fitness.

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

Sleep

Sunlight and sleep

00 Training intro
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Did you have enough good quality sleep tonight? If you great with a lot of energy and excited for the amazing day you´ll have then you had a great night sleep, if you feel tired and are thinking on taking a rest and you have cravings for your favorite junk food you didn´t have enough sleep.

Now, another question, how much time of your day do you spend outside? Whether you think about it or not, getting sunlight improves our sleep, we´ve talked before of the circadian rhythm, the internal clock of our body. This internal clock dictates many functions of our body like hormone production, appetite and it revolves around the pattern of natural light.

Getting sunlight exposure specially in the morning helps our body get the circadian rhythm right or on time which makes it easier to our body to keep us awake and alert during day and as the sun starts to set it´s an indication for our body that it´s time to sleep so our body starts working on releasing melatonin to fall asleep and once we´re sleep our body starts working on recovering, healing and growing.

Body temperature is also important here, it keeps fluctuating throughout the whole day, our body reaches its coolest temperature in the morning before waking up and its highest late in the afternoon of evening. It goes very similar to sunrise and sunset.

When the internal clock of our body is out of time all systems and functions get out balance, natural sunlight tells our body when it´s time to sleep and when it´s time to stay awake, if we don´t consider this and we go to sleep late then we will wake up later which is what happens to many of us on weekends or we don´t have enough sleep which happens during the week and with this hormones are not released on time, and overall our body is not functioning as efficiently as it could be.

When you go to sleep late at night and you wake up later in the morning the next day even when you slept 8 hours your body is out of rhythm, there are still 24 hours in a day, the sun rise and sets at the same time every day and that´s what´s going to get the internal clock on time.

There´s a time of the day when the sun is at its highest point and its UVB rays are more intense so you need less time.

The best time to get sunlight exposure is in the morning between 6:30 am and 8:00 am, you can take advantage of that time and workout outside which has a lot of benefits for our health, studies show that working out in the morning also improves sleep at night but I know that most of us can´t workout at this time and for some it´s so difficult to get sun exposure in the morning but if you can take at least 10 minutes it will be effective.

Most of us get 1 to 2 hours for lunch on our jobs, try to eat your meal in one hour and take 10 to 15 minutes to take a walk outside, this is another way to get sunlight.

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