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Fitness goals

Fitness goals

How to fit fitness into your life

00 Intro
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The first thing I want to make clear here is that if you are not making fitness a priority you won´t be able to fit fitness into your lifestyle. Your health must be your priority and health includes exercise and nutrition, you do not need to make your life revolve around fitness unless you are a professional athlete but you still need to make it a priority for health reasons.

Making fitness part of your life means changing habits and routines, if you think you do not have one hour everyday to workout you need to change your beliefs, if you really want to lose that weight once and for all, if  you want results and you want to maintain them you need to schedule one hour a day to work out, and focus on eating healthy, nutritious meals

The hardest part to make everything work together is the beginning, once you decide to change the way you look and start following a plan you´ll find it hard to stick with because you are use to a routine and a lifestyle of poor habits, the time it takes you to achieve your goal following the program is when you´ll be developing new good habits and routines that will make it easier for you to maintain your results, once you follow your plan for some months, you´ll get use to working out and eating healthy, you just got the momentum needed to make fitness a lifestyle.

There´s not a perfect program, there´s not a one size fit all program, the tools I share here are going to help you achieve your goals, fitting some of those tools and develop new habits and routines around those tools is what this is all about. Not all tools will work the same for two people so you need to find out which tools work for you and fit them into your life.

I don´t want to do to what everyone else is doing or what most people out there on the fitness industry are doing. I´m not going to create one weight loss program for millions of people out there and promise that all we´ll have the same results. There are already a lot of programs out there and obesity and overweight is increasing. I´m not going to sell you “as seen on TV” equipment and promises of 10 minutes workouts 3 times a week to get in amazing shape and sustain it, that´s not me.

I´m going to share with you what you need to know and understand and all the tools or strategies you can use in nutrition and training to get to your goals but you need to find out what works for you and make those tools habits and routines.

If you are following me on Facebook, Instagram and Youtube accounts and you read my posts you are looking for answers and you want results, I´m going to share with you the best tools that will give you results but you need to put in the effort and the time, you need to work hard in the gym and you need to watch your diet.

I don´t want excuses and I don´t want lazy people, if you want a better life and you´re willing to put in the time and effort follow me on social media and stay tune.

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 goalsNutrition

Can we achieve any fitness goal without supplements?

23 Supplements
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One of the most effective ways to make a huge income in the fitness industry is by selling supplements so they create amazing marketing campaigns promising so many miracles and since most of us are looking for fast results with the least amount of effort we believe those miracles and buy the products and most products are really expensive.

The truth is that if your goal is to improve body composition, get in amazing shape and stay in amazing shape you don´t need supplements, some of them are helpful if the 5 principles of fitness are in place but you don´t need them to achieve any fitness goal.

What you do in the 5 principles of fitness is more important and is what gives you the best results. Your nutrition needs to be based on clean fresh foods and you just adjust your macronutrient intake accord to your goal, you eat more for muscle growth and eat less for fat loss. For training you focus on resistance training and add some cardio to stay lean or do a little more cardio to burn fat faster. You develop a wining mindset which will keep you on the right track and get you pass though times, you use stress the right way by lowering bad stress and using some of it to take action and bring the best of you. You get enough sleep 7 to 8 hours of good quality sleep every night.

When those 5 principles are working together you don´t need supplements for fat loss or muscle growth, you can take some supplements to achieve your goal a little faster and for overall health.

Which supplements you should take will depend of your lifestyle, your daily activities and the type of diet you are following, I´m not an expert on supplements so before considering taking any of them consult with your doctor and get as much advice as possible. I share with you some of the supplements I´ve used in the past but I want to make it clear, before deciding to take any of them ask for advice.

Supplements like multivitamins are a good option, vitamin D helps reduce inflammation and protects the neurons among many other benefits and since we don´t get enough from natural sunlight. Fatty acids supplements specially omega 3 fatty acids can be beneficial the same as coconut oil. This are some supplements that can help you improve overall health but you need to ask your doctor for advice if you can take any of them, how and when to take them. Some of them need to be taken before meals while in others need to be taken with meals.

If you want some supplements that can help you achieve your fitness goals faster protein powders are the best option, it´s hard to get the amount of protein we need, a protein powders that combines different sources of protein are the best and the best time of the day to take them are before and after your workouts.

Remember that before taking any supplement, even protein powder or BCAAs you need to ask your doctor if you can take them and how you need to use them, if you don´t want to you don´t need to, you will get amazing results just by focusing on the 5 principles of fitness.

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

Fitness goals

Social life and fitness

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It´s not that hard to enjoy social life when you want to make fitness part of your life.

Don´t let your life revolve around training and nutrition, they are tools to help you live a better and healthier life not to make your life more stressful, we´re here to enjoy life and live to the fullest and the only way to blend fitness into your life is to follow a nutrition plan that is flexible, that gives you the freedom to eat whatever you want when you´re with friends and family without feeling guilty and develop good daily habits like working out every day.

We all love food and we must have the freedom to eat those favorite dishes, snacks or desserts without feeling guilty. Many people who follow strict diet plans to lose weight are afraid of going out to parties, meetings or family reunions because they can´t eat what they want, this makes them feel so bad and in a certain point they end eating that what they´ve been thinking about and they eat the whole box or bag.

If you´re starting it may be difficult but once you develop new habits and behaviors it will be so simple to achieve any goal and sustain it, if you are in good shape and your health is great you don´t need to make fitness so stressful you can just stay with the basics with time you´ll find it easier to make healthier decisions, you enjoy life a lot more and fitness will become second nature for you.

To make fitness work for you, you need to keep everything simple for nutrition, training, mindset, sleep and stress. You must develop the habit of working out one hour every day, if you want to do more exercise it´s up to you, the type of exercise or training program you follow will vary according to your goals. Once you develop the habit of working out half of the work is already done just keep changing your workouts to fit your goals and more importantly to keep it fun and challenging.

For nutrition the simplest way to make it enjoyable is to keep it simple, stop over thinking and over complicating things, avoid processed foods as much as possible and stay with real, natural, fresh foods. This is the most effective and simple way to achieve any goal and to sustain it, it may be hard if your diet right now is based on junk food but once you get used to it, you´ll start feeling better and you´ll make healthier choices.

Try to get more quality sleep every night at least 6 hour sometimes we´re sleeping 7 or 8 hours but when we wake up we don´t feel rested, it´s important to focus on quality and to really rest and recover. Take some time every morning to meditate which is a tool that will help you lower stress and keep a positive attitude.

Even when you´re going to develop the habit of eating real, natural foods you have the freedom to eat your favorite dishes, snacks, desserts and junk food every now and then. You can go to all those parties, meetings and reunions with friends and family and eat what you want, some eat have their favorite dish or snack every week and call it cheat meal, you don´t have to call it cheat meal. You can have your favorite dish or dessert once a week or maybe twice a week, or once a month, this depends of you and your body.

How your body handles carbohydrates, trans fats and all the chemicals in processed foods varies from one person to another, you may have your favorite candy bar every day and maintain an awesome physique, sadly this is not possible for all of us. You just need to realize that you can still have it maybe one time per week.

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

Carbohydrate cycling for muscle growth

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Some of us have more ambitious goals related to fitness and wanting to take our physiques to a new level. For some that means gaining more muscle but if we want to maintain a great physique which means gaining muscle mass with the least amount of fat this can get complicated.

Carbohydrate cycling is a tool that can help us gain muscle without too much fat so that we can stay lean and maintain a great physique. Carbohydrate cycling helps us cycle calories, we need to be in a calorie surplus to gain muscle which means that we need to eat more but if we eat too much we will gain fat.

When we want to build muscle, working each muscle group 2 times per week is more effective so we may be doing resistance training 6 days a week and 1 day for cardio or rest day, for nutrition we will have moderate carbohydrate days and high carbohydrate days. We need to schedule our nutrition program according to our workout program, on the more intense workout days we have high carbohydrate days, on moderate training days we have moderate carbohydrate days and you can have one low carbohydrate day if you have a rest day.

For high carbohydrate days you can increase calories around 400 to 500 calories per day, on moderate days you can increase calories around 200 to 300 calories, on low carbohydrate days you can keep calories at maintenance. This numbers are just a guide so we need to measure our progress and results every week to make the adjustments needed. If you want to calculate your macronutrient ratios you can check this post.

What we do with this tool is to give nutrients and energy to our body according to its needs, the day we train harder we give it more nutrients and energy so that it has everything it needs to recover and build muscle, on moderate days we lower it a little just to make sure that it still has everything it needs without being too much and we can use lower carbohydrates day to stay at maintenance on our rest days to make sure that most of the weight we gain is muscle and fat just a minimum.

Building muscle takes time, nutrition is key but if we eat too much and we don´t exercise the right way we will gain too much fat. Muscle growth is the result of the right stimulus to the muscle and enough nutrients. This is a combination of progressive overload, the right volume and frequency plus the right macronutrient ratios that can supply our body with energy for the workouts, our daily activities, recovery and growth.

This strategy is effective because muscle growth takes time and if we stick with the same macronutrient ratios every day for a long period of time our body adapts and we need to keep changing things to keep challenging our body, that´s what makes it change. But, this tool takes more time, effort and time, you need to have a clear idea of how portions look like  to eye ball what you eat, it´s hard in the beginning but with time we get use to 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

Fitness goals

How to use carbohydrate cycling for fat loss

22 Carb cycling for fat loss
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I know so many people who want to lose fat and get in shape and they want to maintain the results and do it effortless. As I´ve said before, it´s possible for all of us to get in amazing shape and sustain it and there are some tools that can make it simple for us, one of those tools is carbohydrate cycling.

For fat loss our workout needs to be focused on resistance training to maintain as much muscle as possible, we need to be working with weight at least 3 days a week and the 4 left days are for cardio, for nutrition we already know that we need to be in a calorie deficit which means that we need to eat less.

If we go to low in calories for a long period of time our body thinks that we are starving so we plateau and stop losing weight, if we keep the same amount of calories every day for a couple of months our body adapts so it´s possible that it adapts to do the same activities with less energy and as we keep losing weight we need to keep reducing calories accordingly.

Carbohydrate cycling help us to keep changing calorie intake weekly by having low carbohydrate days, moderate carbohydrate days and high carbohydrate days. The reduction of calories come by lowering carbohydrates, but for this to function we need to structure the carbohydrates days according to our workout program, on days when we do resistance training we will have moderate carbohydrate, on cardio days we have low carbohydrates and we can choose one day for high carbohydrate.

If we have a workout program where we do resistance training 3 days per week, we have 3 days of cardio and 1 rest day, we will have high carbohydrate days on the 3 days of resistance training, moderate carbohydrate on the 3 days of cardio and low carbohydrate day on rest day.

For high carbohydrate day if you can keep your total calories, or set your macronutrient ratios at maintenance that´s great, from there you reduce carbohydrates on moderate days, around 400 calories less and on rest day 500 calories less. Does less calories come from carbohydrates. Keep your progress and look at your weekly results, if you need to lower calories more, do it, but don´t go to low.

If you have a busy life like most of us and your goal is just to get in amazing shape and sustain it then this tool may not be for you, here you need to set macronutrient ratios and focus on being them as accurate as possible which takes more work, effort and time specially at the beginning. Intermittent fasting may be best in this case making everything simple.

If your goal is more serious and you want to get lean, this tool works great, carbohydrate cycling is just about changing the total calorie intake every day by manipulating carbohydrates which our body use as the principle source of energy, and it keeps the body guessing.

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

Pam

Fitness goals

How to use intermittent fasting for muscle growth

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We´ve talked about the benefits of intermittent fasting not only for fat loss and to stay lean but also to improve our relationship with food and spiritual reasons. Here we´re going to see how this tool can help us stay lean while gaining muscle mass.

Many people when they want to gain muscle go through a “bulking phase” and when they want to lose fat they go through a “cutting phase”, I´m sure you´ve heard about this specially if you´ve been in a gym or if you know someone who loves training. Personally I don´t like to follow this scheme, in the bulking phase people tend to gain too much weight and a huge part of it is fat, I prefer to gain muscle mass while staying lean, this means gaining as less body fat as possible. Building as much muscle as possible with the least fat.

Intermittent fasting is a tool that help us gain lean muscle mass with the least amount of fat, staying lean and looking great all year round regardless of our goal is possible. What we need to do is fast for 16 hours and eat in an 8 hour window so we will be having 2 meals per day, and we need to schedule our workouts around our eating window, this can be the hardest part for some of us.

If you have lunch and dinner it will be great if you can workout before dinner, this way we make sure that you are giving your body the nutrients it needs right after the workout so it can recover. It is easier to skip breakfast because our morning are very fast paced so you don´t need to stressed out having a healthy breakfast when you are running late for school or your job and in the mornings there´s always so much to do between meetings, projects, important stuff, appointments so it easier to stay in a fasted state until lunch.

With this option you are giving your body the nutrients it needs when it needs them most and you´re also considering hormones, in the fasting window insulin goes down which improves fat burning and growth hormone is high which helps with muscle building, this works great specially when you fast in the morning by skipping breakfast.

There´s another option you can follow which is to have 3 meals per day, breakfast, lunch and dinner, in this option you won´t be following a fasting schedule, just make sure that you have those 3 meals only, no snacks in between.

For muscle growth we need to be in a calorie surplus, we need to eat a little more but if we eat too much we will gain fat. The calorie surplus needs to be just enough for your body to maintain your actual weight, to recover and to grow. If you want to get your macronutrient ratios check this post.

Intermittent fasting makes it easier to stay lean while gaining muscle mass if your goal is to improve your physique and to look as great as possible, this tools makes everything simple and effortless, there´s no reason to overcomplicate things if you have more ambitious goals and you want to compete in shows or you practice any sports professionally then this tool may not be the best option for muscle growth.

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

Pam

Fitness goals

How to use intermittent fasting for fat loss

20 Intermittent fasting for fat loss
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For the past years intermittent fasting has been increasing popularity, some say it´s a great tool full of benefits while others claim it´s really dangerous for your health. From what I´ve learned on all the research I´ve done it has amazing benefits for health, it´s been used for spirituality for many years, I´ve used for different reasons and the results are amazing.

I´ve published one post about intermittent fasting which you can read by clicking here, today we´ll see how you can use it for fat loss.

Intermittent fasting is an eating schedule, the windows I prefer the most are 16 hours fasting and 8 eating hours what this means is that I have all my meals in an 8 window period and I fast for 16 hours, this is the one that fits best my days.

With this tool you´ll be eating for a period of time and you don´t eat for a longer period of time, for fat loss it is better that you only have 2 meals per day the best option is to have lunch and dinner and to skip breakfast. It is easier to skip breakfast because our morning are very fast paced so you don´t need to stressed out having a healthy breakfast when you are running late for school or your job and in the mornings there´s always so much to do between meetings, projects, important stuff, appointments so it easier to stay in a fasted state until lunch.

If you feel hungry in the morning during your fasting window you can have a piece of fruit but is you can skip and go all the fasting window without food that´s the way to go, you can have one or two cups of coffee, it will make your fasting easier and keep you focus.

You are only having lunch and dinner so you need to make sure that those meals are as healthy as possible and that they have the right amount of macro nutrients, if you´ve never tried intermittent fasting before you´ll see that those 2 meals are bigger compared to 5 meals spread throughout the day. Having 2 meals gives you the opportunity to eat more and enjoy food more than having 5 meals per day. You still need to focus on portion control, you need to be in a small calorie deficit otherwise you won´t lose fat the advantage with intermittent fasting is that since you are only having 2 meals a day, those 2 meals are big so you don´t feel like starving yourself.

The first days and weeks you do this is hard, you will feel hungry in the morning during your fasting window but with time your body gets use to it, following some type of ketogenic diet makes it easier to stay fasted thanks to the amount of healthy high fats, I´m not saying that you need to go keto, if you prefer a more balanced diet with carbohydrate, proteins and fats just make sure that the meals are cooked with fresh ingredients and you can add healthy fats to each.

Try to schedule your workouts around your meals, exercising before dinner can be a good option for some, when you workout in the afternoon after school or your job it helps you reduce the stress from your day, it helps with sleep and then you have dinner to give your body the nutrients it need to recover.

If you workout in the morning before school or work it is difficult to stay fasted because exercise can increase appetite so if you can´t train in the afternoon you can train at night just consider this. What you can do if you´re working out in the morning is that you can change your fasting schedule, you can have breakfast and lunch or lunch and dinner. If you decide to have breakfast and dinner skipping lunch you won´t be following a 16 hours fast, 8 hours window but it´s not a big problem you´ll still get results.

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

Can we lose weight with diet only?

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There are some people that hate exercise and it doesn´t matter which activity I tell them to do they do it once and never again and the excuses of why they can´t do exercises are infinite like it´s so hard, they´re out of shape, they sweat and they hate to sweat, they don´t have time, etc.

Even when losing weight following only a diet and not doing exercise is not the best weight to do it is possible.

Lets be clear about what weight loss means, in general weight loss means losing fat, losing water and losing muscle. This is what happens when you don´t do exercise and only follow a very strict calorie diet. If you do this you´ll end up being skinny and the worst part of this is that losing muscle mass have negative effects long term so focusing on improving body composition is key or at least maintain the amount of muscle you have.

It´s so hard to maintain muscle if you´re not exercising and you´ll get to a point where your body will start burning muscle mass when you are on calorie deficit because there´s no reason for your body to keep that muscle, you are not using it. When you lose muscle your metabolism slows.

Reducing fat and increasing or maintaining muscle mass is the way to go and your goals must be targeted to this. If you don´t want to exercise and you only want to follow a diet to lose weight which I don´t recommend you´ll need to consider two things, calorie intake and insulin.

You´ll need to reduce calories to be able to create a deficit to force your body to use stored fat for energy, this deficit will need to be higher than if you were doing some exercise. Reducing calories will get you to a point where you can´t lower calories more which makes it almost impossible to lose more fat.

Insulin can make fat loss easier or block it, if you are insulin resistant you´ll need to improve insulin sensitivity by lowering carbohydrates or following some type of intermittent fasting. If insulin is high your body won´t burn fat efficiently and insulin get triggered with carbohydrates , intermittent fasting helps lower insulin when you are in a fasted state.

If you only follow a diet and don´t exercise you´ll end up being skinny causing more problems long term, once you stop the diet you´ll gain the weight back and you´ll gain even more weight thanks to the slow on metabolism. Now you have less muscle and your body needs lower calories to maintain your physique.

If you hate to workout and only focus on a diet, you´ll need to be very strict lowering calories a bit more than if you were working out and you´ll need to eliminate all sweets, junk, processed and fast food and you´ll also need to eliminate or at least reduce complex carbohydrates like oats, rice, potatoes, you may even need to avoid fruit and you need to stick with meats, fish, eggs, a lot of vegetables and healthy fats like olive oil, avocado, nuts and seeds.

Going to this extreme is not necessary and it´s obviously not healthy, if you are one of this people you need to continue trying different type of exercises until you find one that you like and enjoy, you can try yoga, boxing, circuit training or you can combine them. You don´t need to do the same type of exercise every day or every week, you can change it every day, every week or every month.

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

Pam

Fitness goals

Fat loss is a life changing choice

18 Weight loss is life changing
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There are so many fitness and weight loss programs, there´s a lot of information out there and a lot of fitness experts or gurus or influencers giving their advice but the problem with obesity, overweight and related diseases is still there.

We have access to everything we need to know, all the information is out there, but you need to do the research and figure out what´s the truth, which are myths and lies. There are so many guys and girls putting a lot of myths and lies to sell their stuff so don´t believe what you read or hear, if something gets your attention research more in depth to find out if it is true. With all this you end confused and overwhelmed and once you find the truth most people still don´t get results or it´s hard for them to maintain them.

There´s a big gap in fitness that most experts do not talk about, many of us know what to do and still don´t do it, we have the right information but for some reason we don´t feel like doing what we need to do. The reason for this is the mindset and habits.

This is the gap between setting goals, having the right plan and achieving your goals, it all lies in your mindset and habits. To achieve your weight loss and sustain it you need to realize that it´s a lifestyle change, you need to develop new healthy habits by changing behaviors and making the right choices, this is where your minds makes it harder for you.

To make it a lifestyle you need to develop healthy habits that are sustainable, that are simple for you to make them part of your day and that gives you the opportunity to enjoy life, this is the goal of the tools and strategies I share with you. The tools I share make your life easier and makes it simple for you to lose weight, get in shape and sustain the results in an enjoyable way without counting calories, points or eliminating food groups.

Those tools are the habits you need to develop but you need to make different choices every day, when you make different choices your mind gets uncomfortable, you are out of your comfort zone, you are doing things different so your mind will make everything it can to get you back to your old habits, this is why it is so hard to lose weight and the guys who are able to lose some weight in program if they don´t develop the habits they need to sustain it they gain all the weight back in the next months or years.

It is hard to change your mindset and thoughts, to break those old behaviors and habits and develop new ones, habits are actions you do over and over and over that they become part of your life and after too much repetition you do them unconsciously. The way to change habits or develop new ones is by repetition and the first weeks and months you need to make those habits consciously over and over and over, you need to make the right choice every single day even if your mind tells you it´s to earlier, start tomorrow, you don´t have time, you are too tired.

Developing good habits that will make your weight loss journey more simple and that make it almost effortless for you to maintain is a lifestyle change that will impact all your life in all other areas, you´ll start seeing the changes in the firsts weeks and months, the way you feel, how your body change, you have more energy and your self confidence increase and many more benefits and amazing changes that will help you live a better life.

Those new habits need to be based on the 5 principles of fitness, they all work together to give you the best results possible, if you only work on 1 or 2 you are making things harder on yourself, just by making one simple change in your day for each of the principles the results and changes in your life are huge.

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

Fitness goals

My thoughts on fat Thor

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

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

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

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

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

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

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

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

Pam