Harmonize Fitness
menu
Harmonize Fitness
harmonizefitness_a2tw1n

harmonizefitness_a2tw1n

Training

Training: Variation

16 Variation
views
29

If you want to know the most important factor to achieve any goal you want and to make consistent results it´s variation.

There´s not a perfect workout or a program you can follow for months and months, your body adapts to everything you need to keep changing things and challenging yourself for your body to respond.

The time you´ve been training determines how long can you stay with the same routine, if you are starting your focus most be learning the exercises and movements until you feel comfortable increasing weight, the more trained you are the more you need to change and vary your workouts, someone who has been training for 15 years or more may need to change every week.

To add variation to your workouts you can use the training variables we´ve been talking about which are volume, frequency, intensity, rep ranges, progressive overload and the exercises. This all are options you can play with on your workouts to keep your body guessing.

You can also use some advance techniques like supersets, giant sets, circuit training which we are going to talk about in future posts. This technique are great to help you add variation and you can combine both the training variables with some advance technique according to your goals.

How you add variation to your program depends on many factors, where are you training, how much time per day you have to exercise, how many days a week can you workout, the equipment you have.

There are some fitness experts and people on the industry that don´t consider variation to be necessary and they stick with the same program for months or years, this is what I think. If you want to look different, if you want to get different results you need to add variation, staying with the same goal for months or years don´t motivate you enough to exercise. You can follow the same program for 6 or 8 months and get results if you are progressing, progressive overload will give you results as long as you continue challenging your body.

Variation is necessary not only to get consistent results also to add variety, avoid adaptation and keep your workouts interesting and fun.

The easiest way to add variation to your program is to change reps ranges, if you are a beginner lifting on the 12 – 15 reps until you feel comfortable with the exercises and from there keep increasing weight until you hit the 5 – 8 reps. If you are more advanced I recommend lifting in the 5 – 8 reps to build dense hard muscle for 4 to 6 weeks or even 8 weeks and then work in the 10 – 12 reps to use more isolation exercises and hit weaker muscles.

You can focus on power for some weeks working on the 1 – 4 reps, you can even lift lighter weight for higher reps like choosing to exercise per muscle group and do 50 reps you´ll be working on endurance and it can also help you build muscle.

If your goal is to gain muscle as fast as possible you add variation playing with the volume and frequency of your workouts, increase the volume of your workout for 6 weeks and the next 6 weeks divide that volume into to add frequency.

Progressive overload is a most you need to progress at every workout, lift more weight, do one more rep or one more set. This journey never ends it´s all about changing you goals and being better than you where yesterday.

The best strategy you can use is to use some advance techniques like supersets when your goal is fat loss, work on the 5 rep range for bodyweight and compound movements and 12 reps for isolation exercises you can add HIIT to lose fat faster and for muscle gains stick with straight sets, work on 6 – 8 reps.

Another great way to add variation is to change exercises, you can stick for 4 weeks with compound movements and then change to bodyweight for another 3 to 4 weeks. You can also change the equipment you are using, if you´ve been using barbells change to dumbbells.

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

Pam

Nutrition

What we need to know about sugar

16 Sugar
views
37

Different diets come out and become viral, some guys try them while other critique them claiming they´re unhealthy, but millions of people consume high amounts of sugar per day and it seems to be the least of the matter.

Obesity and overweight is increasing and with that diseases like diabetes are raising too. I believe the cause of this problems is sugar. Sugar is everywhere even when it´s not listed as sugar in the ingredients, you´ll find it under names like dextrose or sucrose. Other ingredients like high fructose corn syrup is also harmful and is in so many products. The amount of sugar contain in foods is so high and I´m not only talking only about sweets or junk food, even in energetic drinks, cereals or healthy bars.

When you eat foods high in sugar and trans fats you´ll want to continue eating more of them because they are empty calories, there are no nutrients and there´s no way to stop your brain of thinking or sending you signals that you are hungry until you give it the nutrients it needs.

This is what happens when you eat sugar, insulin is the hormone that regulates sugar by getting glucose out of the bloodstream to the cells, when you consume sugar the glucose in the bloodstream goes up and your insulin goes up to regulate and bring it down, over time you create fatigue in your system and it loses control and the result is low blood sugar, this is the first step to diabetes, many people are on this level and don´t know it, your body sends you signals like cravings sweets, anxiety and depression, remember that everything you eat has an effect on your health and your mood.

The spike on highly processed foods with hidden sugar is creating an obesity epidemic in many countries, around 30% to 40% of kids in some countries are overweight or have obesity and diabetes as they grow older the risk increases, diseases get worse in some cases causing death in some of them. The amounts of sugar consumed per day goes between 25 to 30 teaspoons a day sometimes even 35 teaspoons, that´s a lot considering that our bodies don´t need it.

I believe we can prevent some diseases and lower obesity and overweight by changing our lifestyle and developing healthy habits, just by changing our nutrition the benefits are amazing, it´s not about reducing calories, it´s about what you eat and the impact it has on your body and your health.

As I´ve said before, this high amounts of sugar in our diets with the high amounts of unhealthy fats plus the chemicals or ingredients added to those foods are the cause of many diseases and create a vicious cycle that is so hard to stop.

The goal is to avoid as much as possible all unhealthy food, avoid sweets, junk, processed and fast food and stick with real, natural fresh food, just by doing this the results in how you feel and how your look will be amazing.

There´s no reason why to try to follow a low carbohydrate diet or ketogenic diet or any other more restricting diet if you still eat junk or fast food, once you eliminate or avoid this foods then you can start adjusting your nutrition program to make it better for you.

If you want to live healthier and happier and help all the people around you need to change your nutrition program and eat healthy foods, this is the first step, reducing sugar is a most, sugar is the cause of many diseases now a days, but it´s hard to do it. We´ve been consuming sugar for almost all our life so when you start to eliminate it from your diet your mind will trick you making you think that you need it just when you´re giving up any other addiction.

Even if you´re not following any famous diet like ketogenic or high protein, vegetarian, etc; when you eliminate or avoid as much as possible sweets, junk, processed and fast food from your nutrition you´ll start living healthier, the results will come. There are some healthy carbohydrates you can eat which I´ll explain in other post, but for now, and to keep things simple you just need to know and understand that sugar is bad so you need to eliminate it from your nutrition program for your health and fitness goals, the best way to do it is by avoiding sweets, junk, processed and fast foods.

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

How to improve sleep

16 How to improve sleep
views
39

Our lifestyles are based on habits, if we have good habits we live a healthy successful life but if we have bad habits we won´t have the results we want and we won´t live to our full potential.

The way to improve the quality of sleep is to develop the right habits that lead you to a better life, developing one good habit for each of the 5 principles of fitness will have a positive impact in all areas of your life and it all starts by taking action, here some steps or actions you can take today to improve your sleep:

1.- Create a sleep schedule – The internal clock of our body or circadian rhythm needs to be in balance so that you fall asleep and wake up feeling rested without waking up in the middle of the night. Go to sleep at the same time and wake up at the same time, even on weekends and vacations.

2.- Check the room temperature.- If the temperature of the bedroom is too cold or too hot you won´t be able to fall asleep and you may wake up in the night.

3.- Set the right environment.- Try to reduce light and noise in your bedroom, it may be difficult to eliminate outside noises but what you can do is make sure that there´s any noise or distraction in your home and your bedroom and if you can use curtains that can block light from the outside.

4.- Avoid blue light.- At least 30 minutes before going to bed turn off light bulbs and all electronics like computers, Tv, laptos, cellphones, ipads.

5.- Meditate.- You can use the 30 minutes of no light to meditate, this will help you relax your body and muscles and calm your mind.

6.- Exercise.- Exercising helps you reduce stress and keeps you in a great mood plus it has positive effects on the systems of your body that helps you sleep better.

7.- Get sunlight.- Get outside and get natural light specially in the morning, this helps regulate your circadian rhythm.

This are the best habits you can start developing today that will help you improve your sleep, they help you fall asleep faster and improve the quality of your sleep. You don´t need to change everything and adopt them all at the same time, one step at a time is always the best way to do it.

Take one of this steps and commit to doing it for the next 30 days, once you feel comfortable with that take another one, if you want to get results fast you can try points 4 and 5 together so that you don´t waste those 30 minutes.

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

Pam

Stress

How relationships increase stress

16 How relationships increase stress
views
33

All of us need to deal at some points in our lives with toxic people, people that make us feel bad, people who spend most of their time blaming others for their circumstances, criticizing and complaining. If we don´t know how to control our emotions this people will increase our stress.

Socializing with people that affect you emotionally in a negative way have a negative impact on our health, if we are worried and we need to think about what to say to the guy who are talking with because if we say the wrong things the other person will create a whole conflict that could end

We all need other people in our lives, everything is based on relationships, we may need them as a mentor, as clients, team members, they may be our coworkers, teachers, bosses or classmates so we need to understand people and know how to deal with them so that when we know that someone is negative or toxic we know how to handle it the right way so that it doesn´t affect us.

How many times have you fought with someone when it was just a misunderstanding? that fight could have been avoided, how many times have you avoided someone because he or she criticized you, made fun of you or bullied you? this can have very negative impacts in some cases leading to depression, anxiety and even suicide.

How many times when you were stressed or anxious you over eat, binge and take food as your way out because you didn´t have someone you can count on, someone you trust enough to talk too?

We all need to feel safe in the environment we´re at, if it´s at school we need to feel safe, we need to know that the people around (classmates and teachers) are there to support us, to help us grow and to lead our path. If it´s at word we need to feel safe, we need to feel that our job matters, that we´re making a difference.

If at school we´re worrying about what others are going to say of us, trying to go unnoticed so no one make fun of us, if at work we spend most of the time worried of being fired and we know that the boss is more interested on the numbers than on the people this will increase our stress. When we´re living with moments like this every day our body is in a constant alert phase.

We also need to have someone we can count on on those though moments of life, we need to have someone we can talk to, saying what we feel and what we think to others knowing that they won´t judge us in any way relief stress from our body.

When talking about goals there are some steps we can all take to avoid misunderstandings and fights that can lead to bigger problems:

1.- If you know that someone is not going to support you with your goal do not tell them.

2.- When someone tell you that you won´t achieve your goal for any reason, do not take their comments personal.

3.- If you know someone who spends most of their time blaming, criticizing and complaining avoid them.

4.- Whenever you are in  a social environment positive or negative try to understand people, try to figure out why they think the way they think and why they react the way they do.

In most cases what people say to you and how they react is the result of what they´ve lived, it doesn´t mean that you are wrong, is a reflection of themselves so the best thing to do is to not get emotionally attached to the comments and do not take them personal, when you are able to do this the negative comments won´t affect you as much.

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

Ambition

16 Ambition
views
38

Most people say to have big dreams but they don´t have a strong reason that motivates them to get up and do what needs to be done. Having big goals in life that really motivate you, having the discipline and determination to do whatever you need to do, to work as hard as you need for as long as you need will bring you haters.

Most people don´t want to see the people around them succeeding so that moment you commit to your goals and start taking action you only need some time to start seeing results and when does results appear some people will tell you that you are crazy, that you´re going to fail, that you won´t make it. The bigger your goal the more haters and negative comments you´ll receive.

Do not listen to them, now you know who supports you and who doesn´t but don´t let the anger and envy of those around you get in your mind and your heart, do not let those comments affect you in any way. 

Ambition is a strong desire to achieve your goal. The strongest your desire of achieving your goal and a strong determination will lead you to your goal.

Ambition used the right way gives you the fuel you need to achieve whatever you want, to get as far and high as want and be unstoppable, for me ambition is the fire that gets you to higher levels of action and action leads to getting results and achieving your goals.

That hunger of success, of wanting to get higher, of wanting more, of progress, of being better every day is what keeps you going and keeps you motivated to continue working and doing whatever it takes until you get to where you want.

Knowing that it´s possible to achieve your goal and believing that you can achieve what you want, having that burning desire to see your goal or dream become a reality is ambition. This is what keeps you focus on the end results and not get distracted by your present circumstances.

Ambition is the best combination you can have, the complete focus on your goal with the right force to put in the work and, once you´re focused on what you want and you put in the work you´ll find ways to make it through, you´ll find solutions to what seems to be problems and things just start to fit into place.

The problem with ambition is that most people are not made for it, ambition is for people who dream big and who wants a better life, who wants to get better, being uncomfortable is one of the signs of ambition, this is not for small people, small people will try to pull you down. They want to stay comfortable and they do not want to see people around them achieving greater things, this small people or small minds tends to criticize and make fun of people with ambitious goals.

Ambitious people are never satisfied, they want more and more, they want to get better and believing that it´s possible to achieve their goals make it easy for them to stay on track.

It doesn´t matter what you goal is or how far you want to get, if you are ambitious you can focus on your goal and you have the fuel or force to do what you need to do you´ll achieve great things.

Having big dreams and goals, the desire of wanting more and wanting to get higher combined with a strong belief that you can achieve your goal will keep you moving forward. It´s like a burning desire inside of you looking for ways to get out and share to the world.

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

The struggles of being obese or overweight

15 The struggles of being obese
views
31

When you´re dealing with your weight, if you are obese or overweight or if you´ve been there you know that it´s a roller coaster of emotions, you have a lot of insecurities that you hide as much as possible from people around you, you feel sad, depressed, lonely, unworthy and if you´re bullied things get worst, there´s a sense of loneliness and emptiness deep inside you. If you´ve tried any weight loss program you feel like a failure and that you don´t deserve to live a better and get in shape you may think that you suck.

All this is not true, it´s not your fault being obese or overweight and if you fail in any program it´s not your fault either. The times we´re living now has pushed us to this unhealthy lifestyle and food has become a way to cope with stress and negative emotions if you add to this that this unhealthy foods you eat create an addiction you´ll understand why it is so hard to stop eating them. You may love sweets, junk and fast food and feeling depressed and being lazy has become normal for you, it´s your lifestyle but deep inside you, you feel unhappy, how many things are there in your life that you are not happy with? the way you feel? the way you look?

With all this emotions and negative stuff going on in your life is disrespectful from me to tell you that you just need to “eat less – move more” the most famous advice for weight loss which I´m pretty sure you´ve already tried it. All those negative emotions are the result of the food you eat and the excess weight, the moment you start making healthier choices you´ll feel better and look better but you need time.

If you´re tired of this negative roller coaster and this kind of life and once you decide you want to live better and get in shape you need to make a commitment, it won´t be easy most of the times at the beginning it will be challenging and your mind will try to stop you, every time when you´re working out and you feel the pain, when you feel like you can´t go any longer that´s when you need to push yourself even when your mind tells you that you can´t, prove your mind wrong, finish your workout.

When you start making healthier choices with your food your brain will send you wrong signals with cravings telling you that you need those cookies, that donut or bowl of ice cream, this is normal, you´ve fed your body with this types of food for a long time so it´s challenging to avoid them, what you can do is remove all the temptation from your house and office, food is everywhere so you need to have a strong will power to avoid them every time you´re out. You can have your favorite snack or dessert when you´re out with friends or family and you don´t need to eat chicken, rice and broccoli every day.

Most fitness experts think it´s so simple and easy for everyone to get in shape and stay in shape, if it was this simple then you may not be looking for advice, researching and trying different things just to see that they don´t work.

Everyone knows and if you´re looking to lose weight you also know what the right choices are, you know that you need to stop eating unhealthy foods and eat more healthy fresh food and that you need to do exercise and you get frustrated because you can´t make those healthy choices every time but the way food affects your body plays an important role on you making the right choices.

When you want to lose weight you need to make healthy choices and make those healthy choices become habits, this means doing things different than the way you are use to, this gets you out of your comfort zone and it doesn´t feels right, your mind wants to go back to your old ways and this leads you to making the wrong choices and procrastination.

As you can see losing weight, getting in shape and sustain it is not only about following a diet and workout program, your mindset, sleep and stress are also part of this puzzle that will help you achieve your goal and 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

Training

Training: Intensity

15 Intensity
views
32

There´s no other way to get amazing results, how hard you train will determine your results, if you give half of your energy you´ll get average or mediocre results, please don´t settle for less than what you deserve.

Getting in shape and getting an amazing physique and sustain it is simple but not easy, what you need to do is simple… it´s simple said that done. For guys who hate to feel that physical pain when working out it won´t be easy to get in shape. We all want to have an amazing body but not  all are willing to put the time and effort needed, not all are going to suffer in the gym and train as hard as they can to get what they really want.

This is the reason why most people don´t achieve anything worth having. Everything worth having takes time and sacrifices so are you willing to do whatever it takes, and to make some sacrifices to achieve your goal? If your answer is yes then there are no excuses in the gym. My workouts are not going to kill you or leave you breathless so I need you to train as hard as you can.

Now there´s a limit, you know your limit, you know how hard you can go to avoid all type of injuries and accidents, don´t let your ego get on your way, it doesn´t matter what everyone is doing what matters is what you´re doing.

It´s not only about working hard, you need to work smart there´s no reason to work hard if what you´re doing doesn´t work, you´ll be just wasting your time and effort. You need to be effective and efficient in this point I´m making half of the work for you, I´m sharing with you everything you need to know from nutrition, training, mindset, sleep and stress; the best tools you can use for each of them to get the best results. If you follow what I share with you you´re half of the way, you´ll be working smart now the second part depends on you. I´m giving you everything you need but I can´t put the time and effort for you, you need to do it.

You need to do the workouts and feel the pain, think of it as the pain of change, that the stimulus saying to your body to change, to get leaner and grow there´s no other way.

Love the pain, fall in love with the process and enjoy the workout, specially cardio. It´s easier to enjoy resistance training and lifting weight or doing bodyweight exercises just by seeing what you´re capable of, doing the hardest versions of bodyweight exercises motivates you to stay leaner because you´ll find out that the leaner you are the easier it is to do them. With compound movements you can become addicted, just by thinking how much more could you lift makes it more enjoyable but you need to keep your ego out and don´t get crazy. Don´t try to lift more just to impress someone it´s so easy to get injured if you go by your ego.

How hard can you go? How much weight can you lift? How long are you willing to go hard? Can you go harder next time? You are the only one who knows if you gave all or if you could have gone harder, if you could have done one more rep, there´s a slight edge between how hard can you go and your ego getting on the way. Get strong in a safe way, focus on making every exercise and every rep as safe as possible.

My goal is to get you stronger and help you achieve your fitness goal by improving body composition but even when you won´t feel like dying compared with other programs I need you to train hard, to be focused on what you´re doing and to put the  effort needed every workout to get the amazing results you want.

If it´s hard for you to get through the physical pain every workout you need to work on your mindset, your body will achieve whatever you set your mind to, if you have a strong mindset where you can control your thoughts, your feelings you´ll be able to pass that physical pain. You get stronger in the gym and outside the gym.

Showing up is not enough, you need to put in the hard work, the amount of work you put at every workout is the results you´ll get, if you give 100% you´ll get 100% results.

It´s not enough to show up you need to make every workout as intense as possible the level of intensity varies from person to person depending on different factors, if you have an injury on one leg you may not work with the same level of intensity as you work chest or back. If you are starting the level of intensity won´t be the same as if you have been training for some years and you have more experience.

You  can use little volume and a lot of intensity and get great results, the amount of volume and frequency will depend on your goals, this variables will change also the amount of cardio you do if you want to speed up results but intensity needs to be high always.

Training and exercising when you have clear goal is not about making friends, if you just want to do some physical activity then it´s ok but if you´re looking to be the best version of yourself you need to go in there with your goal in mind, many people have the right program but are not working as hard as they can, they don´t get the results they want and they blame the program.

If you train hard you´ll get results with any program but most people stays the same for months or years, for me it´s discouraging to spend time working out daily to look the same, we´re looking for progress and results, I can share with you all the information but if you don´t apply it and don´t work hard the results will be minimum or will take more time to achieve your goal.

Make everyday count, make every workout count, go there and give your best, push as hard as you can but be aware of your limits. Try to be better than yesterday and don´t pay attention to what the others are doing, focus on your thing.

The mind-muscle connection can have a huge impact in many guys or girls, this technique helps them focus all their energy on what they´re doing making this a great technique to keep intensity high and avoid injuries.

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 food addiction real?

15 Food addiction
views
31

Are you addicted to food? Do you let food control your life? or you have control over what you eat? If you can´t control what you eat, if you can´t stop eating that cookie or donut or if you feel like you need to eat those sweets and junk food then you are addicted to those foods.

Now let me tell you that you are not alone, there are millions of people with this same problem and I was one of them, another point I want to get clear is that it´s not your fault. Stress, depression, anxiety and other emotions can trigger your need of this foods because they act like comfort food, they create a sense of pleasure and companies add some chemicals to create addiction and make you want more so you´re dealing with 2 factors that make it so hard for you to stop eating them, this is the reason why you can´t stop it.

If you are addicted to this food it´s a vicious cycle and it´s so hard to stop it, you need a lot of willpower to stop for a second to think and realize what you´re doing when you already know that those foods are bad for you, take a step back and choose a healthy option or just go away without it. Sometimes you´re doing it unconsciously because it´s a habit, it´s part of your life and you don´t even realize what you´re doing until you ate half of the package.

If you´re trying to lose weight this is a big problem because hormones like insulin are triggered making your fat loss harder. If you have a lot of weight to lose chances are you are insulin resistant this means that you body is not efficient using sugars, to be able to lose fat you need to be insulin sensitive and the way to do it is to avoid all this junk foods.

Now when you want to stop eating this foods you´ll notice it is so hard to do, you feel like you are starving or depriving yourself which is why you can´t stick to a very strict low calorie diet that eliminate all this foods plus some other healthy foods making it harder.

The best way to do it is to substitute foods, we´re dealing with two problems, first the pleasure respond this foods create on your brain and the addiction they create from the chemicals added, so you can start by substituting with foods that give nutrients to your body but also that get you satisfied and gives you a sense of pleasure making it easier for you.

Foods like almonds, nuts, pistachios and all different almonds are a great option, you can also have some cheese, look for the ones that are low in carbohydrates, plain yoghurt whole fat versions are also a great option always look for fresh options on your local market.

Developing new habits and changing your lifestyles takes time, if  you´ve been eating unhealthy foods for years it may not be possible for you to eliminate them from one day to another unless you have a really strong will power. There´ll be meals when you eat that cookie, the cake or that chocolate, don´t get obsessed with it just move on, if you realize that you´re making a bad decision half way through the donut just let it down and move on, choose a bunch of almonds for your next meal, take it one meal at a time.

Now another thing you can do is stop focusing on the mental battle you´re going through when you start developing good habits and focus on what you´ll gain, it feels great and amazing to have the body you always wanted, to feel healthy and energized and to be able to sustain that healthy lifestyle and that amazing physique without any diet, just by eating meals cooked with healthy products and you have the freedom to try many different dishes from around the world.

When it comes to health and fitness goals this can be two separated goals, it´s clear that if your nutrition program is based on sweets, junk, processed and fast food you´re not healthy even if you are skinny. It may be possible to lose weight eating this unhealthy foods but it´ll be harder.

Your body needs nutrients to function properly and if you are exercising daily to lose weight or reach any other fitness goal you need more nutrients to recover, repair and build muscle tissue or sustain fat burning.

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

How lack of sleep affects our day

15 How lack of sleep affects our day
views
41

Every day I cross path with someone who didn´t get enough sleep, someone who woke up in the night several times or someone who didn´t sleep at all and around lunch it´s obvious they can´t go any longer, the short term consequences of lack of sleep are there, they feel terrible, they don´t have energy, they can´t stay focused on what they´re doing, they have headaches and they´re sleepy. We all know that lack of sleep or poor quality have negative consequences and we still don´t give it the attention it deserves.

We all want to be as productive as possible during day, we want and need to perform great, to keep energy high and be able to stay focused and keep concentration on what we´re doing but the number one factor that brings all this down is lack of sleep and this happens to all of us at least once a week.

Lack of sleep impacts our performance throughout the day and it also impacts our mood, when we didn´t sleep well we tend to be more rude and aggressive with the people around us and if we are rude, disrespectful or aggressive it will cause negative reactions from the others which turns in a negative environment, this leads to lack of motivation, lack of inspiration, not feeling like doing the work and if this continues for a period of time it can lead to depression.

One night of poor sleep or lack of sleep has a direct impact on your day you´ll see and feel the negative effects at this point it affects your coordination and memory  but when this lack of sleep or poor sleep occurs for several days it puts at risk our health both physical and mental health and it´s not only obesity or diabetes, heart diseases, high blood pressure, depression are all caused by lack of sleep.

One of the reasons why it is harder for some of us to lose weight and stay lean is poor sleep habits, this is what makes it impossible to stay on track on any program, if our hormones are out of balance, our metabolism is slow, we feel hungry and we crave more unhealthy foods and at the end of the day we eat a lot more, insulin and cortisol are high, growth hormone is low, we feel tired and sleepy, we don´t feel like working out, our performance is poor, we lack motivation. With all this negativity going on it´s obvious that we won´t stick to the program and not only that, our body is entirely out of balance, it is not working efficiently and the chances for us to get sick are really high.

From what I´ve learnt my conclusion is that we are doing everything wrong and out entire system is wrong, we have a lot of things to do and we need to be more productive and effective and the 9 to 5 job time doesn´t seem to enough so we work extra hours to finish all the work, the problem is that the more hours we work the less productive and effective we are, we get more tired, we are prone to make more mistakes and make bad decisions and it blocks our creativity.

If instead of working more hours we take some time of rest to go outside every couple of hours and if we reduce the total amount of hours to rest, to reduce stress, to meditate and to sleep hour productivity and performance will increase, we will be more effective and assertive, our creativity increases helping us solve problems more effectively and we are able to stay focused on what we´re doing.

In some cases it is more important to prioritize sleep over training, the recovery part your body does while you sleep is crucial for overall health, if you skip one workout it won´t be that bad considering that the reason why you skip your workout was to prioritize sleep which will give you positive benefits for your day and 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

How breathing can help us lower stress

15 Breathing technique to reduce stress
views
37

Nowadays we´re living in a fast paced world, we can have a lot of things just by come clicks from our cell phone or computer, we change the channel in the tv with a control remote without the need to stand up and we can actually have control of our house with a control remote or with an app on our smart phone.

We are running all day to arrive on time to work or school, to finish all the projects, we have meals on the go, we don´t have good quality sleep and with all this going on we need to stop for a moment and take some time for ourselves.

Breathing is a tool that can give us amazing benefits instantly, breathing cleans and balance our entire body, it releases tensions from our body and muscles and takes us to a calm and relax state. Here are some benefits of breathing:

1.- Cleans our body.- When we breathe deeply all systems of our body get in balance and start working properly and it helps our body get rid of toxins that are causing problems.

2.- Oxygen improves.- Breathing deeply relax our body and this helps oxygen moves through every cell of our body including our brain.

3.- Your mood improves.- Breathing techniques releases endorphins that make us feel good so we feel more positive.

4.- Release tension.- It helps release tension from our muscles.

5.- Improves our systems.- When we´re breathing deeply oxygen flows throughout our body which enriches all cells and help the entire systems absorb nutrients.

6.- Improves focus and concentration.- Since oxygen flows a lot better throughout or body our brains also gets more oxygen and that improves your concentration and focus.

We all need to find tools that help us reduce stress and makes those tools a daily ritual or habit and breathing must be one of those tools. Breathing is everything it can help you turn the most stressful situation and the most negative feelings into a calm state of body and mind and help you let go of all the negativity turning it into positive.

Taking some time each day it could be in the morning or at night to breathe helps us get better sleep and have a better day plus all the positive effects we get in the long run are worth it. You don´t need to be an expert you can start by lying in the floor, close your eyes and take a deep breath, then slowly letting air in and out and focus on those long breathes, there are so many amazing breathing techniques you can find so as always if you´ll need to find the one that is right for you, the one you feel more comfortable doing.

We can see the benefits of this instantly but you need to do any breathing exercise for at least 5 minutes, your body needs time to release tension and your mind also needs time to change focus from all thoughts and worry of your life to the breathing exercise.

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