Harmonize Fitness
Harmonize Fitness



Benefits of yoga


Have you ever done yoga? Do you hate, like it or love it?

There are those who love yoga and those who hate it. It´s amazing how though and challenging it can get and we cannot deny that it will give us an amazing workout.

Yoga is not my preferred type of exercise but I can´t deny that it has amazing benefits, I´ve practiced it for some months and I realized that the slow paced workouts and holding a pose for a number of seconds is not what I love to do in terms of exercise, it is though and challenging the part I liked about it was improving balance and how I need to be concentrated on what I do to maintain the pose, even when I love and prefer to lift weights and cardio I take one day a week to do yoga.

It´s true that yoga helps us improve flexibility, mobility and posture but the ones that make it an amazing exercise option is for improving balance and reducing mental health problems.

The mind-body connections when we are doing any pose needs to be at point, we need to be really focused and center on what we are doing otherwise we´ll lose balance and fall off the pose we also need to get strong so that we can sustain our body weight in any pose and hold it.

Yoga workouts include meditation and breathing techniques that go hand in hand with the pose we are working on, all this combined encourage relaxation which is incredibly helpful to reduce stress it also helps to reduce depression, anxiety and improve mental health, the way yoga combines breathing, meditation and poses by creating harmony is what our bodies need to relax, calm down and stay in the present moment.

Yoga is not the same as stretching or calisthenics, even when we can use some of the exercises or poses from yoga as stretch exercises what gives yoga its plus is the breathing techniques, we can be stretching but if we don´t know how to breathe through the poses we´ll only be stretching, with yoga we learn to breathe and meditate, we are focused on our body, how our mind, body and soul connect is amazing you get in touch with yourself in a very deep level.

Yoga is a great way to get lean for people who doesn´t want to lift weights and do intense or long sessions of cardio and it´s also low impact, it is perfect for people who love a physical activity that is more calming but that increases strength so that they can looked lean and toned without getting bulky. This is why it´s so popular among girls and women.

I don´t know about any other type of exercise that combines physical activity with breathing techniques and meditation as a way to calm the mind and body, to relax us and lower stress while exercising. One way to improve anxiety and depression is to focus on yourself and to stay in the present moment not letting your mind wandering in the future or the past, yoga does this amazingly apart from breathing techniques and meditation during the workouts we need to be fully focus and present to maintain balance and hold the poses when our body, and mind are working in harmony with our breathe everything in our body starts to change in a positive way.

With all this, our blood pressure lowers, it keep systems of our body like nervous system, immune system healthy, the hormones on our body are in balance, etc. so love it or hate it, it has amazing benefits not only to get in shape but for overall health. When our body is in synergy meaning when everything is connected and working in harmony at the same time is when amazing things happen.

Let us know by leaving a comment below and on Twitter if you have practiced yoga or if you´re interested on it.

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Is stretching good or bad?


Do you warm up and stretch before your exercise routine? Or do you prefer to stretch after your exercise routine as part of your cool down?

Most of the guys I know that love to lift weights do not take enough time to stretch, they just warm up and cool down to avoid injuries and don´t consider stretching to be that important but it has some benefits that can improve their performance on the gym and increase their results.

Since we´re living very fast paced times and our daily lives keep us living with chronic stress we all need to find ways to reduce stress to have good quality sleep every night and to be able to deal with stressful situations the best way possible. Stretching is a great tool for this, we spend most of our day sitting and stressed out, if we take some time to stretch and breath through the exercises before going to bed it will help us reduce tensions from our body and muscles and this reduce stress, if we reduce stress before going to bed we also sleep better.

Stretching also helps us increase mobility and improve posture, even when we try to sit straight after long hours in the same position mobility is reduce this why some people recommend that we do some stretching exercises every hour even if you are in your office. If we don´t want to be stretching at the office for any reason we can do 10 to 15 minutes when we get home or right before going to bed.

Stretching also reduces pain in muscles and joints, pain in most cases is caused by bad posture and stress so when we relief the tension from our body by stretching we lower pain which gives us the freedom to move more and do more activities without pain.

For working out stretching also has amazing benefits, first avoiding injuries which is a most, stretching before hitting the weights and if we´re going to work out outside and it´s cold it help us prevent injuries by getting our body and muscles ready for the training session. This also helps to improve performance during our workout by increasing flexibility and mobility.

Another benefit that many people don´t consider is that it improves range of motion. When we are lifting weight, the more damage we do to the muscles the better and with full range of motion we are making more damage to muscle tissue which means more growth. I´ve seen people that don´t do full range of motion and the reason they don´t do it is because they can´t, their range of motion is limited but they don´t want to stretch they prefer 10 to 15 minutes of cardio as a warm up and cool down and even when cardio has a lot of benefits it won´t help you improve flexibility, mobility and range of motion.

What happens when we stretch is that we are lengthening our muscles and connective tissue and this reduces tension. We don´t need to spend 30 minutes stretching and we don´t need to work out to stretch, we can do it in the morning or every night before we go to bed, with 10 minutes you´ll start noticing the difference.

We can add one day to our workout program and focus only on stretching, we can take our rest day and see how our performance in and outside the gym improves. Training is a puzzle and every piece of the puzzle needs to be consider from resistance training, cardio training, recovery and stretching they all work together to help us get in shape, to get the type of physique we want and to help us perform as best as possible in any activity, from the gym, in our home, at work, vacations.

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The most important point to consider when exercising


How many people do you know spending hours at the gym? Some girls and guys spend two hours at the gym six days a week, some of them seven days a week exercising, but lets be honest, do they really look better every month? In most cases they look the same month after month.

You don´t need to spend hours exercising, with just 60 minutes a day is all you need, but for this 60 minutes to give you the results you´re looking for you need to consider 2 important points: work hard and avoid injuries.

There´s no other way to get the amazing results you want and deserve than working hard, how hard you exercise will determine your results, if you give half your energy you´ll get average and mediocre results and that´s not what you deserve so make sure every time you exercise you give your all. For some this may be a huge problem because when you´re exercising you´re going to feel that physical pain, here we´re talking about the burn you feel in the muscles you´re working out, that burn is what makes your body change but if you don´t like to feel that burn and you give up right when you starting feeling then you´re not working hard enough and you won´t get the best results possible.

When we talk about working hard you need to make sure that you leave your ego behind, if you´re exercising to impress someone then you´ll get injured and you need to avoid injuries. When you exercise you´re doing it for you, to get better than yesterday or the last time you did that exercise, to get faster, to perform better, to increase speed, power, strength, to get lean or whatever goal you´re working on, especially to maintain optimal health so you can´t let your ego get in the way.

You are the one who know your limits, how hard can you go? How much weight can you lift? Can you do another rep without getting hurt? You are the only one who knows if you gave your all, if you´re working hard enough or if you just showed up. Showing up is not enough, those days when you don´t feel like exercising getting up, and going to the gym and literally showing up is the first step but once you´re there make sure you give your all. You need to make every routine count, every set and every rep count if you want 100% results you need to give 100% of your effort always knowing your limit.

If you´re starting your fitness journey it is so hard to give your all and to know your limits, so finding the right balance is hard and it takes time but be patient. If you´ve been sedentary for some years once you start doing some exercise you´ll feel tired and your body starts to hurt in a couple of minutes this is why improving your diet it key especially if you are obese or overweight to help you lose fat faster but it´s hard to know if the pain you´re feeling is the right one, the type of pain and burn you need to give a stimuli to your body or ifs it´s bad pain. In this case. Also, if you are starting your fitness journey but you get obsessed and want fast results you may want to do more or you may push your body harder causing health problems and injuries.

As I´ve mentioned before you need to talk to your doctor or health care professional before starting any exercise or physical activity and before changing your diet.

Mind-muscle connection plays a big role and make it easier for you to know if you´re giving your all without letting your ego get in the way and knowing your limit. By focusing all your attention on the muscle you´re working and the exercise you´re doing is also really helpful to avoid injuries, always make sure that you´re really focused and concentrating on your routine, that you´re breathing correctly and that you have the right mindset.

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Is practicing sports a good option for weight loss?


Most of us are living a life full of unhealthy habits, we eat so much processed foods, we are very sedentary, we don´t get enough high quality sleep and we have high levels of stress. Considering this then sports are a good option for weight loss.

We´ve mentioned before that weight loss is not as simple as calories in and calories out or eat less and move more. Even when weight loss is not only about calories you do need to be on a calorie deficit, but what you eat also plays a huge role on how your body uses the food you eat and energy in general.

Since you need to be on a calorie deficit then any type of physical activity will help you lose weight, we spend hours sitting in front of a computer or on the couch watching tv or in the car to travel to the office, school or home so if you practice any sport for 30 minutes a day you´ll not only lose weight (considering you are eating a little less of the right foods), you´ll also get benefits that will help you improve your health.

Some sports may be better than others and this depends on what you like or enjoy doing, your skill level and the risk of injuries. I won´t recommend football or soccer or any other sport where you use your head to hit the ball or when you can get hit in your head for any reason.

There are exercises that can be better for you according to your goal, resistance exercise is a must to build lean muscle mass and some type of cardio is necessary too. Both resistance and cardio are key to maintain optimal health and increasing physical activity throughout the day is also important.

There are some sports, most of them that I you want to get better at them you need to get stronger, you need strength and power so you need resistance training for this which is great because you can design you resistance workouts to improve on the sport you´re practicing.

One of the best sports or the ones I like the most to improve health in general and this also includes your brain is tennis, you need to focus and coordination to be able to hit the ball. Table tennis is great for your brain but it doesn´t require as much physical activity but you need a lot of focus and coordination.

We also need to mention that the weight loss journey may be hard, you´ll go through some mental and emotional stuff that make the journey hard and if we add to this that you need to exercise, that you´re eating less and that you need to focus on certain foods it gets harder so practicing sports with someone who supports your goal is a great way to keep you accountable. It´s always good to have someone you can not only exercise with but to spend time together whether it´s a friend or family. We all need to have strong relationships and for some of us spending time with someone we care about while exercising is a great way to motivate each other.

Practicing sports is also a great way to improve our team skills, sports are very competitive and if it´s a team you need to work on your relationships to make sure that everyone is working as hard as possible with the same goal in mind, this requires a lot of communication in and out of the field, this connections improve life in general. It improves mental health, reduce stress, increase confidence.

Sports do help you lose weight is you are on a calorie deficit but they do more than that, they help you maintain optimal health physically and mentally. So if you can practice any sport once or twice a week go for it, practice it with the idea of having fun and having a great time, if you´re not a professional athlete or player being too competitive can take you the wrong path especially if you´re practicing with someone who only wants to have fun so do it as a way to increase physical activity and have some fun.

Let us know by leaving a comment below and on Twitter which is your favorite sports and if you´re practicing it or are thinking on practicing it.

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Why resistance bands are a great equipment tool


Some people love them, some people hate them. Resistant bands a are great tool you can use to exercise and if you use them correctly you will get amazing results.

Are you thinking on starting exercising but are you afraid of using weights or you can´t afford a gym membership or you don´t want to the gym? Maybe you´ve been exercising for some time now and you are looking for a ways to change your workouts. Resistance bands are great to add some variation to your workouts and keep them challenging and fun, and they are also a great piece of equipment you can use if you´re starting exercising.

As you know resistance bands are… well bands you may have seen people using them at the gym or on YouTube videos and Instagram, at the beginning this bands were use as a rehabilitation method for patients who were recovering from injuries or who has surgery and were recovering but with time they became a lot more popular and now so many people use them as a way to complement their routines or some even use them for their entire exercise program.

There are different types of bands: flat bands, tubes and figure 8.

Flat bands: This bands do not have handles, you may found them like flat bands or pull up bands, they both look the same with no handles, in this cases, pull up bands have more resistance compared to flat bands, flat bands have less resistance making them a great option for stretch or to add a little more resistance to some exercises while pull up bands have more resistance making them a great option for compound exercises, they´re also used to assist with pull ups when you´re starting.

Tube bands: This bands have handles on each side, some bands come with two different options for the handles, one for hands and one for ankles so you can switch them according to your exercise.

Figure 8: This bands look like a figure 8 and are shorter than other bands, this is why some people love them or others hate them.

All this bands come in different levels of resistance from extra light to extra heavy so you can use the level or tension you feel more comfortable with always keeping in mind that every workout needs to be challenging. If you´re starting bands are a great tool you can use to start adding resistance exercises without using weights, you can start with extra light and progress through each level, you can do exercises for each muscle group with them to get a complete workout.

For beginners bands are a great way to start resistance exercises to gain strength and feel comfortable working out with the goal of getting stronger, you can stay with bands if you like just progressing in the resistance or when you fell comfortable you can start using weight for compound exercises. For girls and guys more advanced using switching from weights to bands is a good strategy to add variation to your workouts, to change it for a period of time, even if you do the same exercises your muscles will feel it different, bands help you target your muscles in different ways or you can also use bands to add more volume to your workouts, you can weight for compound movements and bands for isolation movements helping you get increase muscle size.

If you´re starting your fitness journey then bands are one of the best tools you can use, what I recommend is that you go for two or three 10 to 15 minutes walks, one in the morning before breakfast, one after lunch and one after dinner. If you can only take two walks try to take those walks after lunch and after dinner and do some resistance exercises with bands, you can do some compound exercises like chest press, shoulder press, bicep curls, triceps extensions, squats. Remember that before you start any exercise routine to talk with your doctor or care practitioner.

If you´ve used resistance bands before let us know what were your results by leaving a comment below and on Twitter.

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How to use bodyweight exercises for weight loss


We all love bodyweight exercises… well maybe some people hate them but they are a great way to start exercising and they´re also a great tool for weight loss.

We´ve mentioned before that with bodyweight exercise you are moving your body through space and it requires more strength and balance, but since they are compound movements or multi-joint exercises you are working several muscles at the same time and the range of motion is more natural which reduce stress on the joints and avoid injuries.

Bodyweight has so many advantages one of them is that you can exercise at home, you only need a pull up bar so if you´re starting your weight loss journey, if you are obese or overweight and you don´t feel comfortable going to the gym you don´t need to, you can start exercising at home until you feel confident enough to go to the gym if you want or you can buy more equipment and keep exercising at home.

Bodyweight exercises are also really helpful to get lean, to lose fat and get that lean physique, for this the best way is to focus on getting stronger and progressive through all levels of each exercise, if you only do normal pushups, squats, crunches, pull ups for a lot of reps like most people do you went get the best results. It´s not that hard to get to normal push ups or squats and do a lot of reps and so even when you can be getting a lot of volume is not the right strategy for what we want to achieve.

When you are focusing on losing weight you do have to be on a calorie deficit and this makes it harder to add a lot of volume to the workouts, you won´t have the energy you need for high volume workouts and the goal is to lose fat and maintain as much muscle as possible and for this you need to make sure you´re maintaining strength, this is why your goal needs to be to keep progressing to harder levels of each exercise with lower reps, around 5 or 6 reps no more than 10 reps, when you get to 10 reps on a certain level of a certain exercise you advance to the next level. For example with push ups you can start with normal push ups until you get 10 reps, once you can do 10 reps you go to side to side push ups, you may only be able to do 5 reps each side and that´s fine you work on that level until you can do 10 reps then you go to the next level. You do this for all exercises like squats, pull ups, chin ups, dips, leg raises.

My philosophy for resistance training is to get stronger on compound and bodyweight exercises to build lean muscle mass but when your goal is to lose weight what you actually want is to burn fat and maintain muscle mass, with this goal you´re not trying to get stronger, your goal is not to add more weight on the bar, what you want is to maintain your strength. We can´t deny that when you´re losing weight you need a calorie deficit and you won´t have the energy you normally have to lift heavy weights so this can lead to injuries or you´ll lose motivation and there´ll be days when you feel hungry so bodyweight exercises make it possible for you to maintain strength as long as you focus on progressing through each level of the exercises, doing one arm chin ups, pistol squats, one arm push ups require a lot of strength so as you keep advancing through each level you stay motivated by being able to do hard versions of bodyweight exercises and how you keep losing fat consistently.

If you´re starting you can use the wall for pushups and a chair for squats, there are simple versions for each exercise so start with those and from there you keep getting stronger and progressing to harder levels or versions. You keep the same principles or rules, you may start with 5 or 6 reps and keep working on that level until you can do 10 reps, once you can do 10 reps you go to the next level, for push ups it will be knee push ups.

Let us know by leaving a comment below and on Twitter if you´ve done bodyweight exercises and what were your results or if you´re going to give them a chance which we hope you do😊 .

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How much exercise do we really need?


We´re living very fast paced times and very busy lives so how much time do we need to exercise or how long our workouts should be is a question I get asked a lot. The problem is, if your goal is to maintain optimal health and a lean physique you need to be as physically active as possible throughout the day.

For the past years our habits and routines had change a lot, we´ve become more sedentary, we literally spend long hours sitting in front of a computer working or on the couch watching TV whether it´s movies or series or in the car traveling from home to the office and back again. Processed and fast food is also a huge part of our lives making it easy for us to eat something while we´re in the car travelling to any destination, when we´re at the office or at home working or when we´re watching our favorite tv series, movie or sport. This is the recipe for diseases.

Research and studies show that you need around 20 to 30 minutes of exercise every day, other studies show that with 8 minutes of HIIT per week you can improve and maintain a fit and healthy body. Both of this options are beneficial the problem is you can´t schedule 30 minutes a day or 5 minutes of HIIT for exercise and then sit for the rest of the day, as I mentioned in a past post, sitting is a disease and I´m not the only who thinks this. We´re not meant to spend long hours sitting or laying on the couch or bed, we´re meant to be physically active throughout the day.

So, how much exercise do we really need? For resistance training I would say around 45 minutes to 60 minutes 4 to 5 days a week, you don´t need more time for this type of exercise, but you need to keep the intensity high and challenge yourself, every workout needs to be challenging and you need to make progress by adding more weight or more reps or one more set. You don´t need to do different exercises for each muscle group, with 3 or 4 you can get a great workout if you´re training with the right intensity. A great strategy is to keep your workouts simple but effective, focus on what matters, keep what works this is one of those cases where less is more you just need to make sure that you do your best.

Now that you schedule those 60 minutes for resistance training let say 5 days a week you also need to find ways to stay physically active throughout the day, think of another 45 to 60 minutes of daily physical activity 7 days a week. Yes, every day. You don´t need to do those 45 to 60 minutes all at once and I don´t recommend it, what I recommend is that you divide those 60 minutes in 2 to or 3. You can do 15 minutes right when you wake up before breakfast, another 15 minutes after lunch and 15 minutes after dinner, there you have 45 minutes, if you have time for more you can add the other 15 minutes left to hit the 60 minutes. For this the best option is walk. Go for a 15 minutes walk in the morning, another 15 minutes walk after lunch and a last 15 minutes walk after dinner.

Another great option is to get up and walk during phone calls and also get up and walk a couple of minutes every hour. If you have a desk job and you can get up and go for small walks, try to do it every hour.

This may seem like a lot and you may be thinking you don´t have that much time, in reality most of us have enough time to get more physical activity during the day but we spend too much time on social media, take a couple of days to be aware of everything you do during your day from the moment you wake up until you go to sleep. Write on a book or piece of paper how much time you spend on social media, watching or reading news, how much time you spend watching tv, how much time you spend just thinking about nothing. Most of us have enough time to go for at least a 10 minute walk after dinner and we can fit another 10 minute walk in the morning or after lunch, start with those 20 minutes I´m sure you can reduce the time you spend on social media ad watching news and I´m sure taking those 10 minutes walks twice a day will give you a lot more benefits.

Start this small walks throughout the day and stick to them for a couple of weeks, then let us know how you feel by leaving a comment down below and on Twitter. Be aware of your mood, attitude and energy.

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Best exercises for cardio!


There are some exercises that are better than others, this doesn´t mean that some exercises are bad, what I mean is that we all enjoy some exercises more than others, some of us may love running or jogging whether is on the treadmill on in the park while some may hate it. Some of us love HIIT while for others it represent a huge risk of injury or they can´t do it for health reasons. We all need to find the best cardio exercise for us.

We´re all looking for easy options that doesn´t require a lot of effort and discipline from our part but that give us great results. Unfortunately this is not possible. Whether your goal is to lose weight, keep it off or maintain optimal health, exercise is a priority and one of those types of exercise is cardio.

I´ve mentioned in other posts that we need to find ways to increase physical activity throughout the day, for this the best option is walk, we can all go for a short walk every couple hours but the days when we schedule time for cardio exercise you want to make sure the time you spend gives you the best results.

There are huge differences between steady state and HIIT cardio so first you need to decide what option is best for you or if you can and want to do both then go ahead. For steady state cardio I don´t recommend doing 45 to 60 minutes all in one session, I prefer to divide those 45 minutes into three 15 minutes and go for a walk. This is a way for me to add physical activity throughout the day and you get more benefits if you can walk outside and get sunlight. For HIIT I´ll do 10 to 15 minutes of sprints and some burpees, for sprints you have different options, you can sprint for 8 to 10 seconds and rest for 1 or 2 minutes, you can do 20 seconds of work and 10 seconds of rest, you can do 30 seconds of work followed by 30 seconds of rest. Find out what works for and what you prefer, keep in mind that you need to make each interval as intense as you can.

Here´s a short list of what I consider to be the best exercises:

1.- Sprints.- Sprints are a great option for HIIT, it helps you burn fat and helps you maintain a lean physique, the reason why I love sprints is they improves your health and fitness in general.

2.- Burpees.- Burpees work so many different muscles at the same time and keep your heart rate up which helps you burn fat and look toned. They improve physical skills and performance, improve strength while burning some calories.

3.- Box jump or jump squats.- Box jumps work your lower body, you need power and strength and this helps you improve performance and speed. They also increase your heart rate.

4.- Jump rope.- Jumping rope is a great way to improve coordination and keep your bones stronger which reduce the risk of injuries and strength as we grow older.

If you´re starting on fitness then you don´t want to go hard on any exercise so you can start with short walks, once you´ve lost some weight and your health starts to improve you can try jump rope or any other exercise but before doing any of this make sure you talk with your doctor or health care practitioner and also make sure you avoid injuries.

Those 4 exercises are on top of my list because most of us can do them almost everywhere but there are more exercises like swimming, cycling, etc; that are great options too.

To maintain a lean physique and optimal health I choose HIIT as the best option for a cardio workout also considering that I try to go for short walks throughout the day. This is what works for me but remember that exercise needs to be a habit so you need to find exercises you like and enjoy doing so that you can stick to them, you also need to consider that most of us get bored after doing the same thing over and over and your body adapts so you need to have 2 or 3 different options so that you can keep changing them and also increase the intensity and make it a challenge.

Maintaining optimal health and a healthy weight is a priority and exercise plays a huge role on making that possible. Let us know by leaving a comment below and on Twitter which cardio exercises are the ones you enjoy more.

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How to develop the right mindset to exercise


It´s hard to get up and exercise when you feel tired and your body hurts, and it´s harder when your mindset plays all kind of tricks to avoid all challenges, but getting up and exercise is key, is so important to lose weight, to keep it off and maintain optimal health.

In most cases what´s holding you back is your mindset and this is why you need to train your mindset the right way. A strong mindset will keep you going even when everything seems falling apart.

You need to start by realizing that if you are here, on this website is because you ae struggling with your weight and you want to make a change, you want to lose weight and improve your health so that you can live the life you deserve.

It´s really easy to set a goal and get excited at the beginning but maintaining that excitement and motivation when the journey gets hard is the difficult part, that´s when most people give up, but you won´t. You will continue and you´ll get through those hard times.

Our minds are designed to work on targets, on projects you always need to have a goal, a project or something you want to achieve, a purpose. You are here for a reason, for a purpose and that´s what keeps us going. The moment you lose sight of that project, goal or purpose you´re done. Most of us have dreams and would like to live a certain way but to live that incredible life you need to make health a priority.

You are capable of achieving whatever you want, you got everything you need physically and mentally you just need to get stronger, both physically and mentally and developing a strong mindset is harder. Once you get your mind right everything follows.

For anything you want to achieve there are some sacrifices you need to make and the journey is hard, there will be great days and there will also be hard and tough days, what will keep you going and get pass through those hard days is having a clear goal, seeing clearly your project fulfilled and the result you want to achieve, believing in yourself and knowing that you need to keep going to get that result you want.

Also there´s something you need to give in, something you need to lose for something much better to come. In this case your goal is to lose weight, keep it off and improve your health for this the sacrifices are time and effort, doing resistance training 4 or 5 days a week and being more active every day. The workouts are not complicated but they are hard, you need to challenge yourself to feel that pain and that challenge so that your body changes. You also need to eat healthy nutritious foods and avoid unhealthy, highly processed foods full of unhealthy oils and sugars. This is what you need to sacrifice for a better life.

Realize that there are no quick fixes, it´s a long and hard journey with sacrifices, there´s a price you need to pay but if you stick to the plan, if you are consistent eventually you´ll get to that result you´ve been working for and that´s when you´ll feel proud of what you´ve accomplished and all the work you put it, you earn that success.

You need to know and realize that things are going to be tough, that you need to push yourself and work as hard as you can for as long as you need before getting to the gym or before starting your workout, you get in that mental state of knowing that you have a plan and you´ll do whatever it takes to achieve your goal. You know that you´ll feel tired, your muscles will burn and you keep going until you´re done with what you had planned.

When you go to the gym or you are getting ready for your exercise routine you need to focus on your goal, what you want to achieve, how you want to look like and keep that image of you being successful in your mind. Think about the reason why you are exercising and make sure that all the mental images and self-talk is positive. You go to the gym and exercise because you love your body, you love how you feel, you love how exercise makes you feel. You feel strong and confident and you feel a sense of accomplishment after exercising. So when you arrive to the gym and start working out you give your all.

There´s a lot of things going on and that we need to talk about when it comes to developing the right mindset, not only to get up and exercise but to be successful in life and we´ll be sharing with you more information.

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How exercise improves sleep


We can´t deny the fact that exercise has so many incredible benefits for optimal health and this includes sleep, if you want to get better sleep then make exercise part of your daily routine.

Nowadays we are more sedentary than we used to be some years ago and we do not prioritize our health, most of us live very unhealthy lifestyle created by negative habits and routines. This includes lack of exercise or physical activity.

Exercise helps you improve the quality and quantity of sleep, we´ve talked about on past posts about the internal clock of our body called the circadian rhythm and on future posts we´ll talk about our body temperature and how it fluctuates during day and night. Exercise helps keep your body in balance by increasing body temperature and keeping the circadian rhythm in balance.

The time of the day you exercise impacts the quality and quantity of sleep, if you do a high intensity workout at night then it will be harder for you to fall asleep which is not what we want so the best time to exercise is in the morning, it doesn´t matter if you go to the gym, if you exercise at home or if you go to outside; it doesn´t matter if you lift weights, if you do bodyweight exercises or if you jump rope or go for a walk; any physical activity done in the morning improves the quality and quantity of sleep. When you exercise in the morning your body temperature increases and then starts to fall, exercising in the afternoon still gives your body temperature time to fall before you go to bed.

If you can exercise outside and get sunlight you get a lot more benefits and this also improves the quality and quantity of sleep by keeping your circadian rhythm in sync.

The intensity and effort of your workouts need to be considered also, it´s not recommended to do exercise at high intensity and effort whether it´s resistance or cardio at night because it will take you so long to fall asleep and you won´t get high quality of sleep. If the only time you can exercise is at night make sure it´s moderate intensity and effort. If you can exercise in the morning then moderate to high intensity is better but always making sure that you are paying attention to proper form and avoid all injuries.

If your goal with exercise is to improve the quality and quantity of sleep then you don´t need to do long workouts, I don´t recommend more than 90 minutes of exercise actually and 90 minutes are not necessary. To improve sleep taking a 10 to 15 minutes walks is all you need to get the benefits. 30 minutes 5 days a week would be the ideal amount of time to improve sleep and also to improve your health. Starting with 10 minutes is a great way to go.

We also need to mention the exercise reduces stress and when you lower stress the quality and quantity of sleep improves, how many nights have you lied in bed ready to fall asleep but you keep thinking and worrying on everything going on with your life? From you school, grades, your job, your boss, finances, relationships? All these fears and worries increase stress and they keep you awake at night. Exercising is a great way to leave that stress out of your body and improve your mood.

When you exercise or do some physical activity you end up tired, exercise requires energy this is why when you do any new activity or go out and spend some time playing with friends, family or you have a camping day or any other outside activity that includes exercise and physical movement you feel tired and when you go to bed you fall asleep really fast. When you exercise you are using energy and this makes you tired so by the end of the day you want to rest so when you go to bed your body is prepared to get that well deserve rest giving it the opportunity to work properly.

Let us know by leaving a comment down below and on Twitter if you remember how you felt the last time you spent some time outside with friends or family doing any physical activity, playing a sport and having fun and if you remember how you slept that night.

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