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Mindset

Success is a lifestyle based on good habits

01 The lifestyle of success
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170

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

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

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

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

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

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

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

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

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

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

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

Pam

SleepStress

How sleep and stress are related

01 sleep and stress
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179

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

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

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

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

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

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

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

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

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

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

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

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

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

Pam

Training

What you need to know about muscle fibers and hypertrophy

02
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174

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Pam

MindsetNutritionSleepStressTraining

Why fitness matters

20
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431

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

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

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

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

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

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

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

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

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

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

Pam

Stress

This approach to stress will make everything easier

00 Intro
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1087

We all live all our lives stressed out, eating mostly unhealthy food, not sleeping, surrounded by negativity and with almost no physical activity. This is the reason why we´re dealing with so many diseases and this is what´s stopping us to live a better life.

Our lifestyles are making us sick and I believe that making some changes and developing good habits is the key to live a lot better.

All of us can handle low stress or even high stress for a short period of time but no one can handle high levels of stress for long periods of time and when you spend most of the time stressed your body will get sick. Have you listened to the “fight or flight” response? This is your body preparing to either fight or run. If you are in a very stressful situation you may feel your muscles tense or your heart is beating faster this short term stress called acute stress may be caused for a situation you lived and your body is able to recover in short period of time. When your body stays stressed for a long period of time called chronic stress is when a lot of health problems take place and you get sick, your body is not able to handle it.

When your body is not able to handle it you can headaches, lack of energy, weight gain, skin problems, digestive issues, bad mood and many other symptoms.

Most of us live with chronic stress caused from very different reasons but in most cases our job or school, relationships and money are the principle causes. Hating your job and the need to go every day and spend most of the time with your coworkers and boss can get your stress high, some bosses don´t take care or their people and they make them feel bad and you also have the coworkers who are making fun of you and bullying. The same happens with school you may have some teachers you don´t like for different reasons, they treat you, they don´t have patience and a lot of your friends at classroom make fun of you.

If you add to this the fast pace times we´re living where you need to get to school or to your work on time and you get stock in the traffic, you have a lot of work or too much homework, you don´t feel comfortable and you don´t know how you´re going to make through the next pay check I think you don´t need to ask why you don´t feel great, why you have some health issues or why you are dealing with your weight.

Social media is also a huge problem, so many guys share pictures of them in great places and seems like their having a lot of fun and a great time and it´s actually the opposite, they´re looking for the likes and love on social media for they feel empty inside they´re not actually living the life they´re sharing. This creates high expectations and make followers think that there´s something wrong with them.

Chronic stress makes everything harder and can develop bad habits, some guys start smoking as a way to lower their stress which cause a lot more health problems, it can cause overeating because some people go to food as a way to feel better, most unhealthy foods creates a sense of pleasure the same way alcohol and cigarettes do but they use them as a way to deal with stress.

We all need to find ways to deal with everyday problems, and stress the tricky part here is that those ways you find to deal with it are healthy and not hurting you more.

As you can see we live with chronic stress and I consider this to be one of the 5 ingredients of fitness, the other 4 are nutrition, training, mindset and sleep. So being stress highly important I´m going to share with you everything I know to lower stress so that you can get in shape and sustain it but also to live a better 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

Programs

New Years Fat Loss Program!!

2019
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319

One of the most common New Year’s Resolution is weight loss but most of us don´t achieve it, for weight loss the goal must be to improve body composition, this means loss fat and gain or maintain muscle mass and be able to sustain those results. If you do it correctly, making those results sustainable becomes effortless.

If you are obese or overweight I need to say that it´s not your fault…completely… yes you play an important part but the real fault is the way we were educated, our society and the industry, there´s unhealthy food everywhere. If you´ve been dealing with your weight I know that the problem is not only physical, it´s also mental and emotional, you can see and feel some of the negative effects it has like feeling sad, depressed, lethargic, alone, you may think that your life sucks and you suck. I understand I´ve been through this emotional roller coaster and it gets tougher when you start following a program and you can´t stick to it, you feel like a failure the worst part is when you realize that weight loss is not difficult, you´ve spent so much time and effort following programs that are not right when it´s actually simple. It´s simple to lose weight and get in shape the hardest part is to change habits.

We´ve all hear the most common advice for weight loss “eat less – move more” if it was this simple then none of us would be dealing with our weight. I think it´s disrespectful to tell you this advice, there´s a reason why you can´t stop eating too much, there´s a reason why you can´t stop eating unhealthy foods and our goal with this website is to help you get to the root of the problem so that you can lose weight, get in shape and make it sustainable.

Life is full of choices, if you make one good choice, then another and then another every single day you´ll get results, consistency is key here but this is easier said than done at the beginning. There will be times when you make the wrong choice, don´t blame yourself and don´t make the whole moment bigger than it actually is, just realize that you made the wrong choice and move on, focus on your next choice it may be your next meal or your next workout and focus on making that the best choice.

Most weight loss programs focus on diet and exercises and in most cases the reason why this programs don´t give you the results you want or it´s impossible to sustain them is because they leave out 3 ingredients of fitness which are sleep, stress and mindset and they make nutrition and training a lot harder.

The key to make your results sustainable and do it effortless is lifestyle and habits. A lifestyle based on good habits makes it easier for you to achieve any fitness goal and live a better life. Many diseases we are dealing with nowadays are caused by our unhealthy lifestyle, making small changes in our routines and developing good habits is all you need but it´s the hardest part.

This program and all this website is designed to help you achieve any fitness goal and live a better life by developing good habits based on the 5 ingredients of fitness which are: Nutrition, Training, Sleep, Stress and Mindset.

What you can do is develop good healthy habits and routines one step at a time so that they become part of your lifestyle and it´s easy for you to get amazing results and sustain them.

There are tools you can use for each ingredient that will make your fitness journey more enjoyable and if you take the tools that fit better to you and make them habits you don´t need to worry about gaining weight back. Many of the tools we share with you in the website can have a huge impact in all areas of your life, not only fitness. So if you´ve been wondering how to make some changes that can help you improve in different areas feel free to navigate the site and follow us on Facebook and Twitter for more tips.

One more thing before we begin, this is not a 4 week, 6 week or 12 week fat loss program, it takes time and it´s different for all of us, this program and everything we share with you is meant to be timeless and effective, it may take you 6 weeks to get in shape but it may take you 12 or more weeks, the more fat you have to lose the more time it will take you but don´t focus on that, focus on your weekly results and weekly progress. In this program we will use some tools for each ingredient of fitness but we won´t go deep explaining each tool, we´ll only share with you a simple explanation and how to use it, if you want to learn more about each or learn more in general feel free to navigate the site, is all free!!

NUTRITION

The problem with nutrition is that we have access to all kind of unhealthy foods, they´re everywhere. This foods are cheap and convenient but they are also full of chemicals, unhealthy fats and loaded with sugar. This is one of the causes of obesity, overweight, diabetes and other serious diseases and to make things worse portion sizes are bigger than some years ago and they just keep getting bigger and bigger, you can see some of this increased sizes in packages that say 20% more “to share” and we end up eating the whole bag alone or if you go to a fast food chain you can make the coke and fries bigger for just a couple bucks more.

We are eating too much of the wrong foods!!

If your diet is based on unhealthy foods which include sweets, junk, processed and fast food there´s no need to follow a strict low calorie diet where all you can eat is boiled chicken, broccoli and rice. Since you´ve been following unhealthy diets for a long time they became habits and routines so it´s very hard to change them in one day, this is why it´s so hard to stick to a diet for a long period of time.

The first step here is to change your eating habits, for this you will focus on real food, meals cooked and prepared with real fresh ingredients. Cooking is amazing but if you don´t like or don´t have time to cook you can ask your mom, dad, siblings or someone for help or you can go to a local restaurant (no fast food chains allowed). And avoid all junk, processed and fast food; no sweets, donuts, cookies, cakes, cupcakes, muffins, no soda, no fruit juice, no energetic drinks, no “healthy” bars, no McDonalds, no Burger King, etc.

We´ve been told that we need to have 3 meals and 2 snacks every day, this is not true you don´t need to eat every 2 or 3 hours, our digestive system and body needs time, a tool we´re going to use is intermittent fasting. Intermittent fasting is an eating schedule it tells you when to eat and when not to eat, it has a  lot of amazing health benefits and it also makes your fat loss easier. The fasting schedule I prefer is  8 hours eating window and 16 hours fasting window, in the 8 hours eating window is the time you have to eat and the 16 hours left you don´t eat anything you can drink water, coffee or tea. If you are use to 5 meals a day going to 16 hours of fasting is hard so you can start by reducing your meals from 5 to 3 meals per day (breakfast, lunch and dinner) once you feel comfortable with this you can skip one of those 3 meals, most people prefer to skip breakfast so you only have lunch and dinner in an 8 hour period.

We need to say that even when  we don´t agree completely with traditional weight loss programs because it is impossible to stick to them, fat loss comes down to calories so you need to eat less. The way you´ll be eating less is by avoiding all unhealthy foods and intermittent fasting, by avoiding junk, processed and fast food and by skipping meals and getting to just 2 meals a day you´ll be reducing calories but you need to make sure that you are in a small calorie deficit for fat loss to occur.

So the 3 steps of nutrition for this fat loss program are:

1.- Intermittent fasting – 16 hours fasting window, 8 hours  eating window, 2 meals a day just lunch and dinner within those 8 hours.

2.- Eat real fresh food, avoid unhealthy food (sweets, junk, processed, fast food)

3.- Eat less

TRAINING

Training is the tool that helps you build the physique you want for this you need resistance and cardio training. Resistance is key and in more  cases more important than cardio but cardio still has its place in fitness it has so many benefits and it helps you burn fat so it makes your fat loss journey faster and easier and resistance helps you maintain and possibly build muscle.

In any fat loss phase it is highly important that you focus on maintaining as much muscle mass as possible while burning fat this is why resistance training is important and it´s also why you´ll be doing this type of training 4 days a week, Monday, Tuesday, Thursday and Friday you´ll be working 2 muscle groups each day.

The 3 days left you´ll be doing cardio, cardio helps you burn more calories to achieve your desired weight faster so if you want to skip it for any reason you can skip it just realize that it will take you longer to get to your goal and you won´t get it´s benefits.

As you can see based on this you´ll be working out every single day, yes, the 7 days of the week. The reason for this is habits, developing new habits is hard you need to take the routine or action that you want to develop as habit and do it over and over and over again so by working out every day you are able to develop the habit of exercising faster.

Our approach to training is to use resistance training and work with low rep ranges lifting heavy weight to build lean dense muscle and use cardio to burn some extra calories for fat loss. By low reps in resistance training we mean working in the 5 to 8 rep range but since this is a weight loss program we´re considering that you have not work out for a long period of time and you´re not use to the exercises. We want to avoid injuries and get you in the habit of exercising so if we go directly to low reps and high weight it can be dangerous so in this case we will start at 12 reps in all exercises and from there we will increase weight until we reach 5 reps.

Workout Schedule

Monday – Legs

Tuesday – Back – Biceps

Wednesday – Cardio

Thursday – Chest – Triceps

Friday – Shoulders – Abs

Saturday – Cardio

Sunday – Cardio

Workout Program

LEGS BACK & BICEPS
Bodyweight squat  

SUPERSET
Walking lunges
Deadlifts  

SUPERSET
Wide stance squat
Hip thrust  

SUPERSET
Standing calf raises
Seated calf raises
Pull ups  

SUPERSET
Bent over row
Straight arm pull down  

SUPERSET
T-bar row
Lat pull down  

Chin ups  

SUPERSET
Barbell curls
Hammer curls
CHEST & TRICEPS SHOULDERS & ABS
Push ups  

SUPERSET
Incline bench press
Incline dumbbell flies

SUPERSET
Flat bench press
Flat bench dumbbell flies  

Dips  

SUPERSET
Skullcrushers
Over head triceps extensions
Handstand push ups  

SUPERSET
Over head press
Dumbbell lateral raises  

SUPERSET
Arnold press
Bent over flies  

Leg raises  

SUPERSET
Abs wheel roll outs
Plank hold

As you can see you will repeat almost the same workouts every week, the difference each week will be the rep range. On week 1 you go for 12 reps, on week 2 you go for 10 reps, on week 3 you go for 8 reps, on week 4 you go for 6 reps. You don´t necessarily need to follow the rep ranges for each week, if you are new to this type of training you may want to stay in week 1 which is 12 reps for 2 or 3 weeks until you get use to the exercises, movements and make sure that you are doing each with good form and then you go to week 2 where you increase the weight and go for 10 reps.

Cardio program

For cardio in this case you´ll be doing 30 minutes of steady state, this means that you´ll be doing the same activity at the same pace for 30 minutes, try to keep it intense. It can be brisk walk, jogging, bicycle, swimming, jump rope.

You don´t need to finish this program in 4 weeks, the goal of the program is not only to lose weight and get in shape but to introduce you to fitness and develop the habits you need to make your results sustainable, then you can do some of the other programs we´ll be sharing with you that focus on low reps and high weight.

The 2 steps of training for this fat loss program are:

1.- Resistance training 4 days a week

2.- Cardio training 3 days a week.

SLEEP

Enough good quality sleep every night is necessary for fat loss, it helps you keep cravings low, it keeps you focus and motivated so it´s easier to stick to the program.

One night of lack of sleep impacts negatively certain hormones that increase appetite, increase your cravings specially for sweets and unhealthy foods, makes you insulin resistant, you don´t have the energy and mood to hit the gym.

If you are like most of us who have a 9 to 5 job or you go to school and have other projects and stuff to do you may find it difficult to get the 7 or 8 hours recommended, you can get 6 hours of good quality sleep and have amazing results and feel great during the day but you really need to make sure that those 6 hours are good quality otherwise you won´t make it.

Going to sleep and waking up at the same time every day helps you get a better sleep, also getting sun light in the morning because it helps your body set its internal clock.

Reducing light from electronics like Tv, computers, lap tops, cell phones and other devices also improves your sleep, what you can do is turn off all this devices at least 30 minutes before you go to sleep, if you can do it 60 minutes before it´s amazing.

STRESS

Most of us live with chronic stress and we think it´s normal and it´s actually not and it has many negative impacts not only on weight but health in general. High levels of stress for a long period of time plus high consumption of highly processed foods are the cause of many diseases nowadays, eating less junk, processed and fast foods and lowering stress can make a huge difference in our lives.

One of the causes of stress is worrying about things we can´t control and worrying about what others say and think of us. If you can stop worrying about what people say or think you´ll feel more calm and have more freedom, you don´t need to please everyone you just need to be yourself.

Another thing you can do is avoid negative people and negative environments, stop reading and watching news which almost all of them share negative information and they show us what they want us to see, they create fear and that fear increases stress.

MINDSET

Even if you have the best workout and nutrition program if you don´t have the right mindset you won´t achieve your goals.

Our thoughts and emotions have a strong impact on our results, if there´s any fear or doubt deep inside us that´s the only thing you need to block your results, if you feel unworthy or that you don´t deserve a better life you are not letting that amazing life and those amazing dreams come to you.

Most of us set goals and try to focus on what we want but most of the time we keep thinking about what we don´t want, from now on I want you to think of yourself as that amazing person you already are, think of yourself and visualize yourself already lean and in shape. Belief in yourself, belief that you can get that amazing body and live the life you deserve but know that you need to put time and effort and commit to taking action every single day.

The 4 steps to improve sleep, stress and mindset are:

1.- Turn off all electronics (tv, computer, tablet, laptop, cell phone) 30 minutes before going to  bed.

2.- Use those 30 minutes for meditation.

3.-  Get at least 6 hours of good quality sleep every night.

4.- Keep a positive attitude.

We hope you take this as the introduction and beginning of your fitness journey to help you live a better life and achieve any fitness goal so that you can enjoy every moment as much as possible. There´s so much we still need and want to share with you for each 5 ingredients of fitness.

We believe we all deserve to live the best life possible and for that we all need to know the truth and to understand how things really work, that´s the reason why we created this site.

If you know someone who wants to lose weight and wants to live a healthier life share this post with them, we can all be examples and heroes of the people around us.

Love – Pam