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Diet

The importance of a good diet

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Food is one of the 5 principles of fitness and it´s really important because it´s the one you have more control over. If you just focus on this one your health, your weight and your life will improve dramatically.

I see a lot of people going through this, every time a girl talks about weight loss or they set a weight loss goal they think about going to the gym or some fitness class and diet, for diet they think about salads and chicken and the guys think about going to the gym, lifting weights for 12 to 15 reps and for diet they think about chicken, rice and broccoli. There are some variants to the diet and exercise routine but you got the idea.

Food plays an important role in our lives; it makes up a great part of social life. Whether we´re alone watching a movie or series while eating some of our favorite snacks or whether we´re having lunch or dinner with family, friends, coworkers or classmates or sometimes we´re just eating because we´re bored, stressed or depressed, every food choice we make has an impact on our body and health.

The importance of food is not only to help you reach your fitness goals, it´s not about following a restrictive diet for a period of time to lose weight and get in shape, it´s about developing healthy habits to make healthy choices most of the time to maintain optimal health, it´s a lifestyle that helps you live to your full potential and achieve amazing things.

Our relationship with food is not as good as it could be and it´s causing a lot of problems. Food can heal, and prevent diseases or it can make you sick, the choice is yours every single time you decide to eat something.

Food is data and fuel for your body, if you want to perform at peak every single day and if you want to live to your full potential you need to make the right food choices. Health is everything, it needs to be a priority but most of us do not make it a priority until something bad happens, we live surrounded by highly processed and junk foods loaded with refined sugars, trans fats, chemicals and toxins that are making us sick and we choose those options because they are convenient and many more reasons that we´re not aware of but we don´t think about the negative impact they have on our body and health.

We need to improve our relationship with food and make a shift on how we view it based on understanding how everything we eat works and the impact it has on our body positive or negative, we need to think about food as giving nutrients, data and energy to our muscle, cells, organs and entire body and realizing that you can still have delicious meals that are healthy full of nutrients that our body needs to work properly as opposed to eating processed foods based on taste and can´t stop consuming them because of the addiction they create (we´re going to talk about this on future posts).

Our unhealthy food choices based on highly processed foods are one of the causes of diseases like obesity, diabetes and even dementia, Alzheimer, cancer, etc; there´s no cure for most of this diseases but, it´s possible to prevent them if we develop healthy habits to live a healthy life and this doesn´t mean that you won´t be able to eat your favorite dish, snack or desert of course you can have them once a week, maybe less times or you can find healthy recipes and make those snack, dishes and desserts taste great and healthy so that you can enjoy them a lot more.

In most cases you don´t give too much attention to your food choices because you don´t understand how food works on your body and the impact it has so when you understand the negative impact of unhealthy foods and also the positive impact of whole healthy foods and learn the basics of nutrition it´s easier for you to make better choices.

You don´t need to follow restrictive diets if you don´t have to, if your goal is to use fitness as a tool to live the most amazing life then you just need to make sure that 80% or 90% of your food choices are based on whole, healthy foods and the ones that make you feel great. This may seem so strict or limited but if you actually have a lot of variety and options, the important thing here is that you follow 2 simple rules that we´re going to talk about in future posts.

I don´t like the word diet because it means that you´re going to eliminate some foods, especially the ones you love for a certain period of time making it restrictive in your food choices and focusing on calories. I´m not against any nutrition program or “diet” whether it´s vegan, vegetarian, paleo, ketogenic, carnivore as long as they are well formulated and healthy. I consider all those options to be tools to help you live your best life possible and your nutrition program or diet doesn´t need to follow any of them strictly for long periods of time, it´s not about trying to fit into one of the fad or commercial diets, the most important thing you need to do is avoid unhealthy options (highly refined and processed foods like sweets, sugars, candies, cakes, sodas, junk, fast foods, unhealthy seed oils) and stick to whole foods then from those whole fresh foods you can be more restrictive by avoiding foods that make you feel sick causing bloating, inflammation, etc.

Since foods is highly important for optimal health to live an incredible life you can start today making better choices, if you like to have some unhealthy snacks between meals (this includes “healthy bars”) skip those snacks or change them for something healthy, whole and fresh like pumpkin seeds, pecans or almonds.

Let us know which is your favorite unhealthy snack and whether you´re going to skip it or change it for a healthy option, if you change it for a healthy options which one you choose? Leave your comment down below and on Twitter.

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

Pam

Sleep

Why sleep is so important

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I would love to go through life without sleeping, if there´s a superpower I’d love to have is no need to sleep. Until this happen I need to say that sleep is crucial for all of us.

Fitness has become so popular but most people only focus on food and exercise which are only 2 of the principles of fitness and they don´t talk that much about sleep. Sleep is highly important and it has a huge impact on your body and health positive or negative.

Sleep is so important not only to rest and recover from the day and wake up energized for the day to come, there are so many processes going on while you sleep which include recovery and growth and also your body and brain flushes out toxins, different systems on your body work to make all this possible, sleep also keeps your hormones balanced and working properly which makes it easier or harder for you to lose weight and stay lean.

Just one night of poor quality sleep or not enough sleep has a negative impact on the short term and you can see some of those in your day like feeling tired, not being able to focus, it also affects your mood and you feel hungry this leads to poor performance and productivity throughout the day and you tend to eat more which leads to weight gain. In the long run negative impacts of poor quality or not enough sleep lead to health issues.

Poor quality sleep also increases stress and has a negative impact on your exercise work outs, you may skip the entire workout because you don´t have the energy or the intensity and effort won´t be as good as it could, it also impacts negatively your mental health.

The same way that poor quality or lack of sleep has a huge negative impact on your body and health mentally and physical also enough high-quality sleep has a positive impact on your body and health both mentally and physical in the short and long run. When you wake up and you feel energized ready for the day that´s a good sign you had good sleep and it´s just the beginning of a great day because it´s easier for you to focus and concentrate on the task and project you are working on, your performance and productivity increases, you don´t feel hungry all day which makes it easier for you to eat healthy, whole fresh foods and chances are you are going to exercise with the right intensity and effort. Have you ever noticed that the days when you don´t get enough good quality sleep you made bad choices, or your decisions were riskier? this happens because your brain is not functioning properly after a night of poor sleep.

All the 5 principles of fitness work in harmony to help you maintain optimal health so one night of poor sleep will impact the other 4 principles and if you are not aware of this it can turn in a negative cycle that can be hard to break. Lack of sleep increases stress, it also makes it harder for you to stick to healthy whole fresh foods so if we have to choose you´ll more likely choose the unhealthy foods, you lack energy so you may skip your workout that day and all this unhealthy choices can lead to poor sleep the next night and if we continue this negative and unhealthy cycle things get worse.

Sleep maintains your body and brain healthy by getting enough high quality sleep you make sure that all systems and hormones of your body function properly to get rid of toxins that can be harmful and also to recover and grow and maintain balance.

Since we´re living very fast paced times and we don´t get enough high quality sleep there are some strategies you can follow to help you as much sleep as possible according to your schedule and improve the quality of your sleep every night so that you are able to get all the benefits and maintain optimal health.

If you want to live the life of your dreams then focusing on the 5 principles of fitness is key to make it possible to concentrate and work as hard as you need while also getting enough recovery so that you don´t burn out.

What you can do today is be aware of the quality and quantity of sleep you get every night, you can have a really good idea of the quality of your sleep by being aware of how you feel when you wake up, if you feel energized and ready to go and you maintain the level of energy and focused throughout the night you´re doing fine but if you feel tired and you´re not able to concentrate throughout the day you may need to improve the quality of your sleep.

Let us know if you prioritize sleep and how good is your quality by leaving a comment down below and on Twitter.

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

Pam

Exercise

Here are some benefits of exercise for overall health

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If you want to improve your health and improve your life then, exercise is a priority. If you hate the term exercise, training or work out then you don´t need to worry. You can think about it as physical activity or movement.

There´s a reason why we focus on 5 principles of fitness as a tool to help us live the life we want and deserve; exercise is one of those principles.

Most of us spend so much time sitting whether it´s in front of a computer when we´re at school or at home or at our job working or our car to get to the office and back home, or in the sofa watching tv. We´ve become so sedentary and this lack of physical activity is causing so many problems on our body and health. I know we´re all busy with jobs and school it can be hard to schedule some time to exercise but, if you want to live your best life possible then you need to make some time to exercise every day, if you have time to watch tv whether it´s a tv show, a movie, Netflix or you spend a lot of time on social media you have time to exercise and you don´t need any equipment, just comfortable clothes and a pair of good sneakers, a pull up bar is also a great tool to have and that´s all you need so there are no excuses.

You don´t need to spend hours in the gym or exercising to get all the benefits, if you´re new the goal is to develop the habit of exercising every day so you can start with 15 minutes and from there increase intensity and time, the best part is that you need to do what you love or at least something you enjoy, I´m sure that there´s some physical activity you enjoy doing it can be running, walking, jump rope, lifting weights, calisthenics (bodyweight exercises), practice a sport, yoga, etc; the only way to develop this habit is by doing something you like otherwise it will be like hell and you won´t stick to it.

Exercise helps you build the type of physique you want whether you want to look big like a bodybuilder or superhero or if you want a more athletic  look or you just want to lose weight, get lean and stay in shape. It also helps you maintain a healthy weight focusing on body composition which is our primarily goal and you also want your physique to be useful. Exercise also has amazing benefits for your heart and brain health so it´s key if we want to maintain optimal health.

We will divide exercise in 2 categories which are cardiovascular and resistance training, both of them are important they both have a positive impact on your body and health and there are some benefits for each of them that makes them important. Some of the benefits you get from resistance training you won´t get them with cardiovascular exercises in the same way some benefits from cardiovascular exercises can´t be achieved from resistance training.

One of the benefits you get from both of them is lower stress and improve mood. Chronic stress has negative effects on your body and health, it takes your hormones out of balance and increases inflammation, increase blood flow, improves insulin sensitivity which are some of the negative consequences so reducing chronic stress and finding ways to keep this type of stress low is a great tool to maintain optimal health.

Exercise also improves quality and quantity of sleep, lack of sleep or poor quality sleep also has negative effects on your body and health so you need to make sure you get enough high quality sleep every night, exercising especially in the morning has been shown to improve sleep.

Exercising or doing some type of physical activity every day is one of the fitness tools to maintain a healthy weight and improve your life, some simple steps you can take to start increasing your daily physical activity are:

1.- Take a 10 to 15 minute walks in the morning right after you wake up.

2.- If you work in an office and spend most time sitting try to stand up and take a walk for a couple of minutes every 60 to 90 minutes, it can be 3 minutes or 5 minutes it depends of the amount of time you have.

Fitness and exercise are not only about looking great, is about feeling great, maintaining optimal health and being able to perform at peak every single day. Fitness is a tool to help you feel great and live your best life possible so even when you need to develop healthy habits you can´t get obsessed with it. You can´t let your life revolve around exercise or fitness you just need to find ways to use as many tools as possible to lose weight, stay lean, maintain a healthy weigh considering body composition in an enjoyable way so that you have the energy and concentration to work on your goals and achieve the success you want.

Exercise is a great way to improve your mood, sleep, focus and energy so you can start today by taking a 10-minute walk after your next meal, it doesn´t matter if it´s breakfast, lunch or dinner and starting tomorrow take a 10 minute walk after you wake up, do this for a couple of weeks and let us know how you feel by leaving a comment down below and on Twitter.

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

Pam

Stress

What is stress?

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Do you know what´s the number one cause of visit to the doctor or health practitioner? In must cases it´s stress.

Chronic stress is making you sick. If you live what can be considered a normal life then you are living with high levels of chronic stress without even knowing it, you may think it´s normal, you may think that´s how you´re supposed to live but, this is causing a lot of health problems mentally and physically.

From the moment you wake up until you go to sleep you are dealing with stress, if you hit the snooze bottom, by the time you get out of bed you may be late, then you may spend some time stuck on traffic to get to school or your job which cause a lot of stress especially if you´re driving, when you get to school or the office you need to spend time with people you don´t feel comfortable, people who make fun of you whether they are classmates or coworkers and working with a boss and teachers that only cares about results and the people increases stress.

Social media is also a huge problem, so many guys share pictures of them in great places and with a great physique 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 but 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.

All of us can handle low stress and 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, and your heartbeat increases. Stress releases cortisol and adrenaline in the body, some people know cortisol as the stress hormone. When you are under stress your body prioritize safety so it shots down the immune system to conserve energy, when you are in a stressful situation your body uses all the energy it has to keep you safe, in case you need to run or fight it makes sure that you have all energy available to act and in those moments you are not worried about growth or recovery so the immune system shots down, when the immune system is off thanks to the stress hormones that´s when you get sick.

The problem nowadays is that most of us live with chronic stress, this means that we´re constantly triggering the stress hormones which keeps us aware in case we get fired and need to find a new job or in some cases we´re worried about being able to pay the bills. We´re also worried about what our classmates and teachers are going to say and think of us, we´re constantly scared of afraid about being bullied. So, with stress hormones elevated the immune system is not working efficiently and it result in illness, we get sick because our body is not able to grow and recover and it can´t prevent diseases.

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. Some short-term symptoms of stress are headaches, lack of energy, weight gain, skin problems, digestive issues, bad mood.

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 principles 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.

Understanding what stress is, the types of stress, when it is good or bad, how we can handle it are key to know how to respond to each situation and learn tools that help us manage it.

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

Pam

Motivation

This is what you need to start your weight loss journey

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There are so many weight loss program, fitness experts and gurus, magic supplements all claiming that their program, their advice or their supplement is the best one, the one and only that will give you results, but weight loss, obesity and overweight are still a huge problem and it´s just getting worse.

Most of the programs and fitness experts and gurus focus on the most fa most famous advice we all know and I´m sure you´ve heard for weight loss: “eat less – move more”. It´s clear that this advice doesn´t help, in my opinion it´s not complete and here is why.

How can you eat less when you are hungry, and you have cravings all the time? And how can you move more when you feel tired and your body hurts? It´s clear that all this experts and gurus don´t understand how you feel.

When you are struggling with your weight it´s clear that your body doesn´t work the same way as someone who is lean or skinny (although being skinny is not healthy either). Your body is not working properly, there are so many things going wrong with the hormones and systems on your body and that´s why you can´t lose weight so even when you do need to eat less and move more there are ways to do it, those ways are going to help you improve the hormones and systems so that your body works efficiently, you improve your health and you lose weight.

All food has a different function in your body, even the healthy ones and all types of exercise send a different signal or message to your body so when someone tells you to eat less and move more they´re giving you incomplete advice and they don´t really understand how you feel and how everything works together.

To start your weight loss journey you need to begin with your mindset, here are the steps you need to take:

1.- Stop blaming yourself.- Your weight is not completely your fault, there are some mental and emotional issues plus marketing and addictive ingredients that are causing you to over eat so stop blaming yourself.

2.- Accept your reality.- You do need to accept that overeating and being obese or overweight is unhealthy and that you need to make a change.

3.- Realize that the decision to change is on your hands.- The only one that can change your reality and future life is you. You can take control of your life, it´s on you to make the decision and commitment to start making the changes you need to develop healthy habits and live the life you deserve.

When you´re struggling with your weight and you set a weight loss goal and start working on it you need to work on your mindset too or it will hold you back, you need to be able to see yourself in your mind as the successful person you want to be. If the mental image you hold on your mind of yourself does not go according to your goal it will be harder to achieve your goal. You need to create a mental image of yourself with your goal achieved.

Now that you know that mindset plays a huge role we need to talk about diet. I don´t like the word diet because it makes your brain think that you´ll be following a very restrictive eating plan low in calories and you can´t eat your favorite foods, you´ll feel hungry and you won´t like the food choices for a period of time. This already sets you for failure. We´ll talk about this on future posts for now here are 3 simple steps you can take to start improving your health and losing weight:

1.- Eat only 3 meals per day.- If you tend to eat 5 or 6 times a day or more, if you have breakfast, lunch and dinner and also snacks in between you need to limit the amount of times you eat to 3 meals per day. Just breakfast, lunch and dinner no snacks in between.

2.- Focus on eating whole fresh foods.- Eating meals cooked or prepared with healthy, whole and fresh ingredients is the best you can do, cook your meals with extra virgin olive oil or coconut oil, you can have eggs, beaf, meet, lam, pork, fish, tuna, salmon, turkey, vegetables, rice, oats, quinoa, beans, lentils, yogurt, nuts, seeds. Vary your food choices and if you have any allergy avoid those foods.

3.- Eliminate highly processed foods that contain unhealthy oils and trans fats, vegetable and seed oils are unhealthy and also the ones that contain sugar.

There are so many points and stuff we need to talk about nutrition and diet but we´ll talk about all of them as we continue sharing all this information and my opinion with you so lets leave it here for now.

Last, we need to talk about exercise. Since you may have been sedentary for some years you may feel tired and are dealing with different pains in your body so for the first 2 or 3 weeks just focus on the diet. In the third or fourth week you need to start doing some physical activity, here´s one simple step:

1.- Take a 10 minute walk in the morning before breakfast and another 10 minute walk after dinner.

As I mentioned before there are so many stuff we need to talk about but for now we´ll leave it here, this 7 steps will start moving you on the right track. You can start making the change you need today, if you have any doubt or question just let us know by leaving a comment down below and on Twitter, we´ll be glad to here from you and help you.

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

Pam

Motivation

How gratitude improves your life

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Life goes so fast and if we don´t take time to be grateful for what we have and what we experienced we will never be happy, we will never value the smallest things in life which are the ones that gives us more joy.

If you want to improve your life take a couple of minutes every day and write about the things you are grateful for, think about all the big and small things that are going on right in your day and your life. The smallest things are the ones the gives us more happiness, the ones that makes us feel great, things that we don´t value anymore or we don´t give them the attention they deserve, we take so many things for granted and we forget that in just a blink of an eye we can lose them, when we lose them we realize that we had a lot.

Being grateful is a great tool to start developing optimism and perspective, most of us tend to focus on the negative, everything that is going on wrong in our days and life, we´ve been loaded with negative our entire lives that is really easy for us to focus on everything that is wrong but, when we focus on negative stuff we attract more negativity to our life, if you want to live a more positive life and attract positive stuff you need to change your perspective and develop an optimistic attitude.

Gratitude is about focusing on the positive and good things that happen to you during the day, the things you are grateful, this changes your mind and brain from looking for all the negative and everything that went wrong to looking for the positive and everything that went right. When you do this daily you start training your mind to see every situation in a positive way. This does not mean that you try to ignore everything that is going wrong in certain situations like right now with the pandemic, this means that you accept that you are going through a hard situation but you are able to see a positive and brighter future which gives you hope and keeps you in an optimistic mindset.

What you think about determines how you feel, if you focus on negativity you´re feelings and emotions will be negative, low frequencies and this attracts more negativity so that you have more things to complain about and you can keep thinking and feeling negative. If you focus on positivity by thinking and being grateful for all the good things that happened today and you feel grateful for all those things then those feelings are higher frequencies and you start attracting more positive things to your life, you attract more things to be grateful for and to feel grateful.

We all see the world in different ways, if you are grateful and optimistic you´ll see the world in a more brighter light, if you are negative and spend more time complaining then you´ll see the world as a more darker place.

Gratitude improves all areas of your life from your relationships because you become more happier and positive, people like to spend more time with other people who are positive and happy and it´s easier for you to enjoy and support the success of others which make people stay closer to you, you are more sociable and people trust you more. If you practice gratitude before going to sleep your quality and quality of sleep improves, if you have trouble with sleep because of worries, anxiety, stress then by practicing gratitude thinking about things you are grateful for and feeling grateful for them you reduce stress and calm your mind and body helping you get better sleep.

Gratitude also improves your health physical and mental, you feel better, you have more energy which increases the chances of you doing what you need to do and achieve your goals.

Let me know by leaving a comment on Facebook and Twitter if you practice gratitude and how it has improved your life or if you will start being grateful.

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

Pam

Motivation

Pain and failure are the secret to growth and strength

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If you don´t fail you´ll never grow, if you don´t go through the pain you´ll never grow either. The only way to grow and get stronger physically, mentally, emotionally is through pain and failure.

Every new level you reach requires a new you, one that is willing to learn, to sacrifice, to struggle, to go through periods of pain acquire the skills you need to make it through all the challenges that will take you to your next step.

Learning and growing never stops, the moment you stop learning, the moment you stop accepting challenges, the moment you stop failing, the moment you avoid the pain is the moment you´ll start going backwards.

First, understanding that failure is part of life and you need it is crucial. If you avoid failure then you won´t live to your capacity, from small failures to big ones there are lessons to learn in all of them. There´s nothing to learn from winnings, all the lessons come from the failures and those failures are needed in order to succeed.

All the most successful people from politics, to sports, to business they all have failed many times and most of them have mentioned several times that they succeed or win because they´ve failed many times and we remember their success and not their failures.

Perspective plays an important role here, if you ask yourself what can you learn from this? And try to find all the mistakes and all the lessons (without judging yourself) then you´ll be able to take that failure as a lesson and a way to improve. This mentality makes you stronger, if you are strong enough mentally to go through all the challenges and failing over and over, learning from those failures, improving and progressing then success will come to you.

Life can be painful, it most be. There´s a huge difference between good pain, bad pain and suffering which we will talk about on future posts. On this post we´re going to be talking about positive pain. Pain is what triggers grow, when you go to the gym or exercise you know you´ll be going through a time of pain and this triggers your muscle to grow, to get stronger. This applies to all areas of life, pain is a trigger to grow, the important part here is: are you willing to go through the pain so that you can achieve a certain goal?

Most people give up the moment they start feeling the pain, when they are exercising the moment they start feeling a slight amount of pain they stop even when they can get 3, 4 or more reps, they don´t want to feel uncomfortable. This happen not only when they are exercising, also at school, at home, when they need to stay out of their comfort zone and go through a tedious, boring, overwhelming and tired process of learning they give up when things start to get tough. Part of grow if having the strength of mind to go through the pain by visualizing your goal.       

We all have an amazing potential to achieve great things in life but that is only possible if you are willing to make some sacrifices, to step out of your comfort zone and accept challenges, to go through the pain and fail over and over taking them as lessons, keep practicing and getting better every single day.

For most of us developing a strong mindset is the hardest part, a strong mindset is the one that helps us go through the pain and failure but if we are not strong enough mentally then we will give up.

Pain and failure can also be a motivation to keep working and work even harder on your goal or project, it can give you more reasons why you´re doing what you are doing or they can be the trigger to start working on something positive that can be beneficial not only to you but to others by helping and sharing.

For some of us experiencing pain is the beginning of a new life, one that gives us focus and take us on our life path, it helps us find our purpose and when combined with our passions or what we love doing then it can completely takes us to the most incredible life.

When you are going through some difficult times, when you are going through pain or failure stay as optimistic as possible, it may be hard for you to be positive if there are too many things going wrong but by being optimistic and seeing a brighter future you are able to make mental shift and respond in a better way.

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

Pam

Motivation

How to develop optimism

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So many people talk about being more positive, “be more positive!” it´s their best advice as if this was so simple for all of us and of course, it´s even harder when we´re going through a difficult situation but, if positivity doesn´t seem to be working for you then you can try being more optimistic.

Positivity is all about seeing the positive stuff in all situations, see the positive in everyone and everything even when the world is falling apart, when the world is on fire. When we´re living situations like the one right now with coronavirus positivity is about finding the positive aspects but, this can be difficult to you.

With positivity you train your mind to see and look for the positive things in every situation and everyone. Some people find it hard to be more positive and to make positivity part of their life because in a certain way they´re ignoring all the negative stuff going on and there are some situations that it´s impossible to ignore everything that is going wrong and when you try to do it you feel worse.

Optimism is about accepting reality but looking forward to a better future, to a positive outcome. You accept that what you are going through right now is hard and tough but you now you can get through it and you are hopeful that something better is coming.

With optimism you accept the reality and train your mind to see pass that challenge to a brighter future.

For some people is easier to develop an optimistic mindset because you are accepting the reality, you are accepting all the negative, and wrong things going on, even all the sad things going on but you know that this won´t last forever and there are great things coming in the future. Optimism is that strong hope and belief that something better is coming.

Even when positivity and optimism have some differences, they still have at list one thing in common which is the way you choose to see every situation, the way you choose to see the world. We can´t deny that negativity is the worst you can do because the more you choose to see the world and every situation from a negative outlook the more negative situations will come to you and you keep living an unhealthy lifestyle full of unnecessary stress, fear and anxiety. When you choose to see every situation from a positive or optimistic outlook you are training your mind to stop looking for all the negative stuff going on and instead you work on looking for the positive things going on or the positive results or outcome, you can think about a better future after you overcome this challenge.

Some steps you can take to start developing optimism are:

1.- Make the decision and commitment to change your mindset.

2.- If it´s hard for you to be positive when you´re going through a tough situation just accept that what you are living right now is hard, but it´s not the end

3.- Think about positive outcomes and positive results once that situation is over

4.- Stay open to possibilities that can help you improve the situation

5.- See that situation as a challenge that will help you learn and get stronger.

Your perspective, the way you choose to see each situation and your life in general is a choice, you can choose whether you wan to stay seeing everything from a negative perspective or you can choose to start being more optimistic. Accept what´s happening right now but realize that it´s not forever and you can get though it and remain hopeful for the better future that is coming.

Let me know by leaving a comment on Facebook and Twitter if you have tried to be more positive and optimistic and if it was easy for you or if you struggle with 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

DietExercise

How you can boost your immune system

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With this pandemic so many people is looking for options that help them improve their immune system, some of them went crazy and but all supplements they could find but, our lifestyle has a huge impact. What you do and don´t do they both play a huge role on your health.

Today we need to consider some points about this coronavirus, and one of them is that it´s novel and what this means is that it´s new and no one is immune to it and at some point we´re all going to be expose so we need to do everything we can to make sure that it doesn´t have a negative impact on us.

We know that there are more than 2 million people infected to this day and more than a 160 thousand deaths worldwide. People who has some metabolic diseases like diabetes, obesity, heart disease, hypertension, cancer, are the ones who are at greater risk the problem is that most of us are metabolically unhealthy which means that we need to make some changes now and start prioritizing our health and improving our immune system.

To improve your health including your immune system there some things you need to do and some things you need to avoid. The things you need to avoid are as important or we can say more important than the things you need to so we will start with what you need to avoid:

1.- Eliminate highly refined and processed foods especially the ones that contain unhealthy vegetable oils and sugar.

2.- Eliminate simple carbohydrates and added sugar

3.- Stop smoking

4.- Stop drinking alcohol

5.- Stop watching news all day long because most of them are negative

6.- Avoid people who creates fear and panic with all this situation

This 6 points are so important and if you only focus on them you will get amazing results. We know that highly processed foods contain high amounts of sugars, trans fats, vegetable oils and other ingredients that are toxic for our body so it´s not new that when you eliminate them from your diet your health improve. There´s so much information talking about the negative impact that this virus has on people who smoke and there are so many more negative effects for overall health, eliminating alcohol is another huge win both alcohol and cigarettes suppress your immune system, there´s not a single benefit from alcohol and smoking but there are several negative effects for overall health including your immune system and brain which we´re going to talk about on future posts. I know it´s hard to eliminate all this and I know you don´t want but if you do want to do everything you can then at least avoid them during this pandemic.

The reason why you need to stop watching news whether it´s on tv, or radio or social media is because they focus on negative information and this negativity increases stress which blocks your immune system. Yes you need to be informed and you can get informed in just 5 to 10 minutes per day and make sure the sources are trustful. Something similar happens with negative people that only talks about the negative news and negative impact and the ones who share data about how everything is going to get worse without facts and only create fear and panic, fear and panic also shots down your immune system so stay away from them if possible, if you can´t stay away from them then don´t believe what they say instead just be informed from sources you trust.

Now lets talk about some steps you can take to improve your immune system and your health:

1.- Eat whole, fresh foods

2.- Use spices and herbs to cook

3.- Stay active

4.- Go outside to get sunlight

5.- Get enough high quality sleep

6.- Use breathing or mediation

We know that eating whole fresh foods is key, foods like leafy green vegetables, bell pepper, mushrooms, onions, nuts and seeds, meat, beef, chicken, fish, eggs, spices and herbs like garlic, turmeric, ginger, parsley make sure that you cook with olive oil or coconut oil. Natural yogurt is helpful to get probiotics.

Moderate exercise helps boost the immune system just make sure you don´t over do it especially if you are not use to exercising, 20 to 30 minutes of moderate physical activity is ok and it´s even better f you can get outside and exercise outside to get sunlight, vitamin D is also important so with 20 minutes of moderate physical activity you get both benefits. Sleep is also important if you do not get enough high quality sleep your body won´t work properly, sleep helps our body eliminate toxins and maintain all systems and hormones in balance. Breathing exercises are a great way to reduce stress and help you fall asleep faster and get high quality sleep, focus on breathing with your diaphragm and slow.

Don´t forget social distancing, washing your hands with soap and water, don´t touch your face and stay home.

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

Pam

Motivation

The consequences of an unhealthy lifestyle

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Do you focus on living a healthy lifestyle? having healthy habits that help you perform as best as possible every day?

Most of us don´t prioritize our health until something happens, we get sick and I don´t mean having a cold or the flu, here I´m referring to something worse that we don´t know exactly what it is until we go to the doctor get some test and find out that´s something really bad and we start following our doctors advice, take some pills and make some changes to our lifestyle.

We all know that our lifestyles are killing us, the high levels of chronic stress, poor sleep, unhealthy foods this are the reasons why we´re dealing with so many chronic diseases nowadays and even when we can take charge of our health and prevent some of this diseases we don´t seem to care until it´s too late.

We can´t wait until something happen to prioritize health, the reason why we do not give too much importance to our lifestyle is because we do not get short term negative impacts, the negative impact of living and unhealthy lifestyle comes in the long run. Even when we get some negative effects in the short term like not being able to concentrate during the day after a night of poor sleep or feeling bloated, sleepy and tired after eating a huge unhealthy meal we don´t consider them as highly damaging or something to worry about.

We won´t get chronic diseases like diabetes, high blood pressure, Alzheimer´s with just a couple of days or eating unhealthy foods or poor sleep, we get them after years of living with chronic stress, eating unhealthy foods, lack or poor quality sleep and when things go bad we want to make so many changes at once and we end burning out.

It´s not only that we lack energy and concentration after a poor night sleep, it´s not only that we can´t fall asleep because our mind keeps worrying about paying bills and how our boss don´t like our work. The problem is that all this becomes part of our daily life, we´ve been living like this for years that we think it´s normal, we think that´s how we´re supposed to live and this is not right. The daily stress, poor quality sleep, unhealthy foods create a negative and unhealthy cycle that keeps building up leading to an unhealthy lifestyle based on poor habits and we get to a time where our body can´t handle it so we develop health problems and is in this point where we realize that we need to make a change and prioritize our health.

In many cases health problems are one of the reasons why we don´t achieve our goals and we don´t live to our full potential. I listen so many people saying how they can´t achieve their goal and most of their reasons are I don´t have the energy, I´m not capable, I have some disease so I need to take a step back and relax. If we want to be successful we need to prioritize our health and I´m talking about physical and mental health because they´re both important.

If we don´t feel great, if we don´t have energy, if we feel bad or sick, if a health problem is taking a lot of our time and energy we won´t be able to put the time and hard work needed to achieve any goal. We need to be able to concentrate on what we´re doing, have incredible amounts of energy to perform at peak to take massive action.

Living a successful life requires incredible amounts of work, time and effort so we need to prioritize our health to be able to go through the hard and long amounts of work without burning out, this is why it´s important to develop good healthy habits that include time for meditation and breathing that help us lower stress and take time to rest and recover, also high quality sleep that helps our body and brain clean and recover to get ready for the next day and healthy foods that nourish our body and brain so that our brain and body can function at peak. This is important if we want to be able to increase productivity and not burn out but it also help us feel great every single day so that we can take massive action and we can even prevent diseases.

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