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Stress

How positivity lowers stress

18 How positivity lowers stress
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It´s normal nowadays to spend most of our time focusing on negativity, almost all news are negative, in school and our jobs we pay more attention to the negative than the positive, this is because we are programmed to survive so our brains are more interested on that information so find ways to keep us alive but this create a cycle of negative thoughts and negative self-talk which increases stress in our lives.

All of us have lived some amazing moments full of positivity, have you ever wonder how everything gets better at least for a period of time? When we are in a positive state we attract more positive stuff to our lives, we are enjoying the moment and our mind is completely present.

I think you already know how negative thinking and negative self-talk increases stress. We´ve all been in negative situations and we´ve all lived moments of stress and in those moments our brain starts creating an unlimited chain of negative thoughts with everything that could go wrong and in just a couple of minutes we are more stressed out and anxious thanks to the situation and our negative and pessimistic thoughts made it worst.

Positive thinking doesn´t means that you keep repeating positive affirmations or that you try to ignore any negative situation you are in, what positivity means is that you see and focus on the positive aspects of every situation, even in the worst situations you try to find out a positive outlook.

Our thoughts have an impact on our health so if we want t olive a better life we need to start thinking more positively and see the positive in every situation, some health benefits of living a positive life are:

1.- Lower stress.- When we focus on the positive Outlook we reduce our anxiety and we start thinking on positive results and ways we can solve the issue, we´re focused on what could go right and find ways to make those right results.

2.- Lower anxiety.- When we focus on the positive side web ring our brain to the present moment, we are aware of what´s going on and we look for ways to get the best positive result so our brain stop creating negative results.

3.- Lower depression.- In most cases our brain create negative future results based on past experiences, when we focus on a positive result we stop our brain from taking information from the past and focus on getting the best positive result.

4.- Physical health and well-being.- When we live and focus in the positive we are raising our frequency and vibration which makes us feel more alive and help us make better choices through the day that keep us healthy, we find it easier to eat healthy meals, we have more energy and motivation to exercise.

Positivity is a lifestyle, you need to make positivity part of your life by keeping positive thoughts the entire day and making sure that your self-talk is positive. Being kind with everyone around you is also part of a positive lifestyle, practicing gratitude every day will also keep you in that positive state.

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

The power of dreaming big

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We are use to setting small goals and dreaming small, this will only lead us to small results, what´s wrong about dreaming big? letting your imagination fly? How big or small we dream determines the size of our accomplishments.

The fear of dreaming big comes from the fear of failure and getting disappointed feeling that you are not capable and that you don´t deserve the best, dreaming big is scaring and motivating enough to get up and work for what you want.

Dreaming big is the first step to achieving great things in life, great things that only you can see and figure out, you won´t get anywhere if you don´t know what you want, if your dreams are small you won´t get to far but if your dreams are big you´ll get far, you can go as far as you can dream.

It´s better to dream big and set big goals than to dream small, both ways you have to put the effort, I’d rather dream big and set big goals, that motivate me more.

Dreaming big and setting big goals means getting out of your comfort zone. Most people have small goals that lead them to a life of struggle, ending in a routine they follow every day this is their comfort zone, a zone that keeps them stuck in the same place, this is for average people, if you want to live a successful life you need to start dreaming big, set big goals that scare you, that get you out of your comfort zone, goals that every time you think about them make you feel exited and make you feel alive.

Once you start dreaming big most people are not going to support you and that´s fine, dreaming big means working for what you deserve, for what you really want, fighting for something better and most people get so scared and afraid, they don´t want to work hard and they prefer an average life but they also don´t want you to succeed, be aware of this, every time you share your dream with someone and tell you that you´re crazy, you won´t make it do not take those comments seriously. If they cannot achieve big things in life that´s fine, but that doesn´t mean you can´t achieve what you want.

To dream big you need to believe in yourself, believe you can achieve what you want, believe that you are capable and that you deserve the best. Once you start dreaming big and setting big goals and you believe you can achieve them, great things start to happen.

Dream as big as you can, then start working for your dream. When you write those big dreams on paper and create a plan of action those dreams become your goals, the most important thing to do once you have your big goal with a plan is to do, go there and do what you need to do to achieve your goal.

Our subconscious mind has been conditioned since we were born to live the way we do now but we can change that, if you do not like the life you are living right now make the decision and commitment to change. Think about what you love to do and how you want your life to look like, there are no limits here the only limit is your mind, your subconscious send you all kind of negative thoughts and excuses to stay in that comfort zone.

Do not let the limits of your mind keep you stock, take your biggest crazy dreams and create an action plan, whatever you want to do has already been done so search for people who have already done what you want to achieve and find out what they did. Use them as your guides an mentors but always remember to stay true to yourself, staying true to yourself is what´s going to make your dream unique.

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

My thoughts on fat Thor

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Avengers: Endgame came out on April 26 and for the past week I´ve been reading and hearing comments about Thor. Most of those comments are negative, some stay at how bad he look but others go deeper by claiming that the other characters make fun of him and how disrespectful that is for obese and overweight people.

In the film we can see Thor with long hair and beard and he´s gained weight, he spend the time playing video games and drinking beer. We can see how other characters make jokes at Thor´s expense but it doesn´t bother him.

My thoughts on this are that Thor went through a lot of pain, physical, mental and emotional; he lost family, friends and people he cared about, and he blame himself for not being able to stop Thanos which makes him feel like failure, he lose confidence so when he return to Asgard he´s dealing with too much stuff and he stops taking care of himself. Then some scenes later he talks with his mom and she sees the pain, that scene when their talking and his moms tells him that everyone fails and then Thor´s line of still being worthy are highly emotional. At the end we see Thor regaining confidence and feeling worthy.

Watching many Marvel movies, especially the ones from Iron Man to Avengers: Endgame we can see that humor is part of all movies. The jokes making fun of Thor from my point of view are not making fun of him being fat which is what most people are saying, it is more to the complete situation, how Thor lose confidence, feel like a failure and stopped taking care of himself which lead to poor habits and how he let himself become this new version which is relatable to many of us.

For me what they did in the movie was an amazing representation of how some situations can lead to depression and alter our lifestyle in a negative way by making wrong choices every day, eating unhealthy foods, lack of exercise, a negative mindset with thoughts that keep us stuck in the past and all this leads to obesity and overweight and that´s just the beginning. This creates a cycle of unhealthy habits which is so hard to stop, we get attached to those experiences and until we let them go we won´t be able to make any change.

We´ve all lived that, we´ve all been through difficult situations and while for some of us it´s easier to let them go and get on the right track faster, for others is very hard and complicated. We all need someone to help us get through those times, also changing the environment is helpful to break our unhealthy habits and routines and start making better choices.

It´s so hard to stop that negative cycle and start making a change, we need to be conscious and aware of every choice we make and if it´s an unhealthy choice we need to change it for a better one, we can´t let our subconscious make decisions because if we do we´ll end making the same unhealthy choices over and over.

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 marketing and companies impact our results

17 How marketing companies affect your results
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Many people buy products just because they saw the commercial on the tv or the ad on social media without taking some time first to see if the product is really healthy or not. The food industry is huge and selling is the priority. Many of the physical and mental health issues we´re dealing with nowadays are caused by our lifestyles, our diet is based on highly processed foods which are loaded with sugars, unhealthy fats and chemicals.

Most of the decisions we make are based on marketing campaigns or what some friend or family told us about a certain product.

Companies need to sell their products so they take every new trend and create an amazing marketing campaign around it to sell, they sell to our emotions, they tell us what we want to hear and in some cases it may not be true.

But the fast pace of the times we´re living also have a huge impact on our decisions, most of us by processed food for convenience, it´s a lot easier to take some packaged food for snacks or meals than to cook meals and carry them with you.

If your health is great or at least good you will still be getting great results even if you eat a lot of processed foods but for people with insulin resistant, or people who consider food as their first option every time their feeling down or depressed as a way to feel good then processed food is a big problem.

If you see or hear any commercial from any fast food restaurant or any new processed food and you need to go out there and buy it, or you just go out to find food and you buy the first thing you find then companies affect you more then you can realize, all this companies and marketing are controlling your life, your decisions and your health. You can start any fitness program but those results won´t last and it´s not because you´re not stronger enough or because you are not capable, it´s because of your habits and behaviors.

All processed food triggers some reaction in your brain that makes you feel good and give you some kind of pleasure, this is why you turn to food whenever you feel down and also the chemicals in food make you addicted to them so it´s hard to eat just one.

If you are obese and overweight and you´re blaming yourself, let me tell you that it´s not your fault, it may be thanks to the way we grew up, the habits and behaviors from our society but the culprits are the food companies and their marketing campaigns. Most processed products that companies create are full of refined sugar, trans fats and chemicals that trigger some responses in your brain that make you feel good and that make you addicted to them so that you continue buying and consuming and they keep getting richer. All marketing campaigns created by big companies to sell their products are targeted to our emotions and subconscious mind so that you try their new product and you continue buying it.

You need to stop blaming yourself and know that the choice to stay the same or change your body and your life for better is yours. The solution is in your hands and you are the only one who can decide and take control of your life and your health.

Do not believe what big companies say to sell their products, take the time to check them for yourself, by reading labels you´ll realize that you´ve been fooled into believing that those products are healthy when they actually aren´t and you´ll be able to make better choices based on the information that you now know.

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

Training: Recovery

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Recovery and over training are highly misunderstood, many people don´t really understand the importance of recovery and how it affects their results for their goals whether it is muscle gain or fat loss.

Every time you train you put stress on the muscles you´re working, you are stimulating the muscles as a reason for them to grow, you are supposed to train every day with high intensity and then you need to give time to that muscle to recover. I cannot tell you exactly how much time your muscles need to recover, the time varies depending on the muscle you are working, the amount of volume, the rep ranges you are working in, the frequency but generally speaking it takes around 24 to 48 hours for your muscle to recover this is when you are lifting on the 10 – 15 reps, when you are lifting heavier on the 3 – 8 reps your central nervous system and local nerves get fatigue and it takes around 3 to 4 days even 5 days for the central nervous system and nerves to recover.

Central nervous system fatigues quickly and takes more time to recover than your muscles, if you do a high frequency training program lifting heavy weights meaning that you are hitting each muscle group twice a week, your muscles may be recovered, but your central nervous system hasn´t recover yet and it will lead to over training.

Many people when they stop seeing results and when they stop gaining muscle they want to increase volume or frequency or both and stimulate even more the muscle to gain more mass, this is not the solution, for some of this people instead of increasing volume or frequency lowering it may be the solution, they´re putting too much stress on the muscles and they’re not giving enough time to recover.

On the other hand there are a lot of people who stop seeing results and want to increase volume or frequency when this is not the reason why they plateau and it´s not recovery neither, it´s lack of intensity, sometimes you just need small volume but high intensity, intensity is what´s going to give results.

Many people in the gym let their ego get in the way and they just talk about how intense they´re working out when in reality they´re not working as intense as they could. When you´re not progressing and you´re not getting results it all comes down to lack of recovery or lack of intensity.

If you are already doing a lot of volume for each muscle and you are not gaining muscle and you are sure your intensity is high maybe your working a lot and your muscles are not recovering, lowering the volume for a couple of weeks or months and seeing how your body responds can be effective.

Also making sure that your protein intake is enough for your body and muscles to recover, this does not means that you need to eat a lot of food and a lot of protein, just make sure you´re giving your body enough nutrients.

When you are working out you are breaking muscle tissue, the moment you finish your workout your body starts to recover, there are 2 key factors that you need to consider which are nutrition and sleep. You need to make sure that you are giving your body the nutrients it needs to recover and right after you´re done training is highly important that you eat a meal with carbohydrates and protein, the amount of each macro will vary depending of the goal you are following it may be low carbohydrate, moderate protein and healthy fats if you are on keto.

You also need water, it is important that you stay hydrated, I recommend you drink water before and after your workout specially if you sweat a lot.

You also need to have at least 6 hours of good, quality sleep every night to help your body recover, I´m considering that your goal is to get in shape and sustain or get lean and being able to stay lean and that you have a very busy life with school, your job and social life but you need to make some time to work out 1 hour each day and sleep 6 hours. If you do this and follow a nutrition program based on real, fresh food your body will be able to recover so that you can follow your workout program without any excuses.

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

Is breakfast really dangerous?

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I´ve heard a lot of people say that skipping breakfast is really dangerous for our health while other claim that having breakfast is dangerous and unhealthy. My opinions is that our choices for every meal are the ones that make it healthy or unhealthy.

Some new studies and research shows that it can be dangerous to have breakfast other studies shows that it is the most important meal of the day, a healthy pad to a great day and a great life. This are just myths created by the food industry to make you and I buy and consume their products. What companies want is to get money and the way to get money is by selling their products creating awesome marketing campaigns that convince us to buy and consume.

The problem is not breakfast, the problem is processed food in general, if for breakfast your having some cereal with milk or yogurt or some toast, fruit juice, maybe a bagel, or hot cakes with a lot of cream and marmalade; for lunch you go to any fast food restaurant and have a burger with fried potatoes and soda and for dinner you have some pork with sausages, pasta and mashed potatoes and for snacks you have some chocolates, candies or healthy bars then most of those meals are unhealthy not only breakfast.

If you have a healthy breakfast like some eggs with veggies cooked with olive oil, for lunch some cheese quesadillas, some chicken or fish and for dinner chicken, fish or pork with a big salad and guacamole things change. Even when you are having breakfast you are making healthier choices, you can have breakfast as long as it´s healthy.

What I found of this studies is that breakfast is based on high processed, high sugar and high refined carbohydrates and this makes  insulin goes high, every time you eat insulin raises and if you are having high carbohydrates or high sugar meals it increases even more which can cause diabetes on the long term, and most of those food contain many different chemicals as conservatives and trans fats to make the food taste good.

Other studies show that breakfast is related to overweight if you skip breakfast you´ll be overweight or obese and if you continue skipping breakfast it will be impossible for you to lose weight. Some others say that having breakfast will help you stay more focused and active during the day performing better and feeling more awake, being less irritable, and many other things related so you are making a bad decision for your day and your health when you skip breakfast.

In most meals you are consuming mostly empty calories and many chemicals which puts your health in risk it´s not only breakfast if you focus on giving nutrients to your body every meal it doesn´t matter if you have breakfast or not, you can have lunch and dinner or breakfast and lunch the goal must be to have healthy nutritious meals.

The solution they give for this is to avoid breakfast which is one option considering your other meals are healthy, another solution is to make healthy choices, if you have different options to choose from for 3 meals a day chances are that you´ll make better choices, it´s so hard to eat healthy when it doesn´t taste good but there are a lot of healthy recipes on the internet or books which you can use to create your own healthy meals.

Is it better to have breakfast or skip breakfast?

This type of studies and the awesome marketing strategies of the companies are doing a great job but don´t believe all that information, there are also some studies and research that shows that skipping breakfast is not as bad and that it has benefits to your health and with many studies showing different results, giving different recommendations where most of them are completely the opposite is what makes you doubt the information and it makes it hard to know what´s best.

There´s nothing wrong about skipping breakfast or having it, if you are hungry in the morning then have breakfast if you´re not hungry then skip it, it´s not a big issue. Whether you have breakfast or not focus on making every meal as healthy as possible which is what really matters, avoid process foods and lower carbohydrates, also avoid hidden sugars. It´s more important to give nutrients to your body in every meal, that´s what matters, what you eat will have a huge impact on your overall health and therefore on 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

Sleep

Blue light and sleep

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I see people almost every day trying to make better choices and live a better life but all of them only consider diet and exercise, when I tell them about the importance of sleep I get so may excuses related to why they can´t get enough good quality sleep every night.

The biggest cause of poor sleep nowadays is blue light which is the light emitted from the screens of electronic devices and some light bulbs. What this light does is that it disrupts our brains sleep-wake cycle.

Our body has a natural internal clock called circadian rhythm which is the one that tells your body when it´s time to sleep and when to wake up there are many factors that can get this internal clock out of balance one of them is blue light. Making some changes to our life have a huge impact on our sleep patterns that will improve our entire lives.

We spend a big part of our day in front of a computer and later in the day when the sun sets down we turn on light bulbs to finish what we´re doing and some of us right before going to bed or when we´re already in bed we take some time to check social media on out phones. This delay the release of melatonin and resets the circadian rhythm this is why it takes us longer to fall asleep. Have you asked yourself why you can´t go asleep fast some nights? have you paid attention what were you doing before going to bed or if you were using any electronic device in bed?

Since melatonin delays and it took us longer to fall asleep the phases of sleep also get impacted negatively so when we wake up we don´t feel rested even if we get the 7 or 8 hours.

Even when technology if s crucial part of our daily lives there are some things we can do to reduce blue light and get better sleep:

1.- Turn off all lights 1 hour before going to bed (this include electronic devices like Tv, computers, laptops, ipads, phones, bulbs).

2.- Keep your bedroom completely dark

3.- If you need to work late night (which I don´t recommend) you can get romantic and use candles or you can use a red or orange lamp.

4.- Glasses the block blue light. Nowadays you can find some glasses that blocks blue light effectively, if you have access to them use them, otherwise the first 3 points work incredibly well.

As I´ve said in other posts getting natural light from the sun specially in the morning, having an sleeping schedule where you go to sleep at the same time and wake up at the same time every day and following the points on this post will improve the quality and quantity of sleep.

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

Pam

Stress

How trying to please everyone increases stress

17 How trying to please everyone increases stress
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I see it every single day, most of us try to please everyone around us as a way to fit in but we´re only hiding ourselves, we´re locking our potential and the key that brings to life our uniqueness.

We are all looking for attention, for approval and to feel loved, to feel cared this is normal but when we really on this too much the consequences can impact our health physically and mentally. Some of us lean too much on the opinions of others and we want desperately everyone around to like us and this is when trying to please everyone becomes a huge problem.

We are all different, we are all unique and when we look for someone else´s approval to fit in our real selves die piece by piece.

Looking for approval and attention from everyone around can come from insecurities and they can take blame for others even when others hurt them. Low confidence, low self-esteem and insecurities are often the trigger for trying to please others, the need of attention, approval and the feeling of belonging becomes their priority without realizing that first you need to love yourself, take care of yourself first

Trying to please everyone every time increases stress and anxiety because we are so worried about fitting in, about what others are going to say about us, we keep thinking on saying and doing the right thing, you are so focused on being someone else, someone who fits in a certain group that you forget to be yourself.

There some things that happen when you please everyone and one of them is that you become easily manipulative, when people notice that they can take advantage of you they will take advantage of you and the reason why you accept, say yes or agree to what they´re asking is because you know they´re going to let you in and be part of a group.

Have you ever noticed how hard it is to always be worried about what to say and what to do so that you can fit in and the others accept you, you try to say what they want to hear for the most part but people sense this, when people find out that you are telling them what they want to hear and you are not being true or honest you are seen as less trustworthy so people stop trusting you.

When you try to please everyone at some point you will fail, it´s impossible to please everyone, we can´t make every single person around us like us, once you understand this it will be easier to accept yourself and be you.

In most cases people respect others when they´re being true, when they are congruent and when they are confident, this doesn´t mean that everyone will like you but by being yourself you´ll find the ones who like you and love you for who you are, you win trust and respect from them and you feel a lot more free.

People how are overweight or obese deal with this a lot but it can happen to any, if you are dealing with this the first thing you need to do is stop looking for approval and attention, stop pleasing everyone and make a commitment to work on yourself, take care of yourself first and start making some changes to your lifestyle to help you increase your confidence and self-esteem and lower your insecurities.

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

The impact of negativity in our lives

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We´re living in a world that bombards us with negativity, with limitation and lack, there´s negativity everywhere you see, from the news to social networks. Crimes, violence, natural disasters, diseases and all this information affects our thoughts, our believes and our reality.

With all this negativity around us is hard to focus on positive things and on what we really want, this negativity keeps increasing because is what people talk about, most people, pay attention to conversations between coworkers, family, friends, neighbors and most of the time it´s about negative aspects of life many of them blaming, complaining and criticizing.

This is the reason why we are stock in our mediocre lives, with this kind of thoughts it´s impossible to find solutions that can lead us to a better more successful life, most people is waiting for a miracle outside of them that can help them live better but they don´t realize that we are the ones the need to change, if change our focus, and our thoughts our lives start to change for better, it´s not them, it´s us.

Negative emotions and feelings like anger, resentment, revenge, sadness, depression, anxiety keep us stuck in a negative loop. Emotions and feelings are the signals to communicate with the Universe, if you have some of this negative emotions you´ll keep attracting more situations that make you feel this way. People around us also feel this energy, if you have negative emotions you will repel people.

Stop watching negative stuff, stop watching news, stop watching television series full of crime and violence, stop watching negative stuff and information on the internet and social networks, avoid negative people, stop complaining of your current circumstances, stop blaming others, stop criticizing.

Start reading and listening to stuff that helps you get to where you want to go, things that bring value to you and to your life, stuff that helps you grow and be better. If you want to live a better more successful life you need to stop focusing on what you don´t want, this may sound obvious but is what we do most of the time, we´re focused on wanting to lose weight, on our stressful job, on the bills we need to pay, and many more things that we don´t want in our lives, stop focusing on them.

You need to write the kind of life you want to live, write who you want to be and believe you can be that person and believe you deserve to be that person, then start moving on the right direction. What activity can you do now that will get you one step closer to where you want get? Focus on positive thoughts that make you feel as if you already are that person, use positive language, stay active and positive, this is the way to start living a better life. Match the energy of who you want to be.

Most people give up thinking that this doesn´t work, do not get discourage and don´t give up, all our lives we´ve been focused on negativity so the moment you start blocking all negativity from your life and positivity starts to take place your mind will be in conflict. Just reinforce your positive thoughts and focus on what you want. If you want to be lean focus on being lean not on losing weight.

Once you start focusing on positive stuff and you´re focused on the life you want to live people may start to criticize you, don´t take them to seriously. Mediocre people will always attack others who start getting some success, people are happy when they´re all at the same level, when you start going higher it upsets them, it makes them feel uncomfortable.

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

Fat loss mistakes

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Avoiding some common mistakes will make your fat loss easier and faster. The times we´re living now where we have so much information at our hands we get confused on what´s right and what´s wrong, there are many experts with big promises and it´s hard to decide whom to trust, it´s normal to make mistakes, but knowing what you are doing wrong is not always that simple.

The first and biggest mistake is trying to lose weight fast, it´s not healthy and will lead to  negative long term damage. Following traditional low calorie diets is a big mistake, the industry and fitness expert took advantage of people wanting to lose weight fast making big promises that will deliver amazing results in short time without making health a priority.

Another mistake people make is focusing only on calories and not paying attention to macro nutrients. For many people it all comes down to calories, eat less-move more to less weight and eat more to gain muscle. Getting lean is more complex than just calories. Macros nutrient ratios is an important factor to consider for your health and for achieving a fitness goal, not all calories are equal, knowing how to set macro nutrient ratios for your goal and your health in many cases is more important than focusing on calories.

Losing weight without considering body composition, people that is not so familiar with training, nutrition and fitness in general won´t consider relevant body composition, the amount of fat and muscle they have which make a big difference at how your body looks and how healthy you are. This is a common mistake I see, people want to lose weight and don´t consider fat and muscle, they just want to see the number on the scale going down.

It´s so important to set any fitness goal as improving your body composition meaning reducing body fat and increasing muscle mass, this does not means you need to gain a ton of muscle and look like bodybuilders. For beginners when they start working out and doing resistant and cardio training with the right diet they can lose fat and gain muscle at the same time, if they´re only using the scale to measure their progress they lose motivation because they may not lose any pound but they´re not considering how their body composition changed.

Improving body composition and losing fat can get very complex, hormones play an important role on whether you lose fat or you hit a plateau if you only consider calories you are not paying attention at your hormones and this can stop your progress, if insulin and cortisol are high it´s harder to burn fat, if growth hormone is low your body can´t build or maintain muscle, if leptin and ghrelin are out of balance you´ll over eat and those extra calories can come from unhealthy food thanks to the increase on cravings for simple carbohydrates.

When trying to lose weight, you must consider it as a lifestyle change, slow and steady always wins. You can change your body and your life completely in 6 months to a year, 6 months is a small period of time to change your body and to live healthier.

Stop trying to lose weight fast, and stop following low calorie diets that fail on long-term. Focus on making changes to your lifestyle, start creating good habits that will lead to the physique you want, living healthy and happy.

Following a healthy nutrition program based on fresh foods, doing resistance training to maintain and build muscle and adding some cardio to help you lose fat faster, getting enough good quality sleep every night, lowering stress with breathing techniques and getting the right mindset through meditation is what´s going to make it possible for you to get in your best shape and sustain.

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