Harmonize Fitness
Harmonize Fitness



How we think about stress is how it will impact us

23 How we think about stress is how it will impact us

We all tend to focus more on the negative stuff, it´s easier for us to talk about negative news than positive, I see this in the people around me from family, friends and neighbors and also from people all around the world when I read the comments on Youtube videos, Instagram and Facebook post and I completely believe that what we think and believe is what we attract, this is the same for stress.

If we think and believe that stress is harmful and dangerous for our body and health then it will get us sick, if we think about it as a challenge or as a way to get stronger or learning something then we can get the most out of any situation.

I used to think and believe that stress is bad, it can cause harm to our health and body and it´s one of the causes of some diseases but for me there are 2 types of stress, according to research we can divide it in more which we´ve talked in other posts but to keep it simple let´s stick with good stress and bad stress.

If we think and if we believe that stress is harmful and that it can make us sick then stress will make us sick, if we think that stress is part of our lives and we need to know how to deal with it or how we can use to our favor then we will get a positive effects from it. There are studies that show that the people who thought that stress can get them sick were the ones that got sick by stressful situations.

From the 2 types of stress if you believe that bad stress can get you sick if you don´t know how to manage it then you will get sick and this is what I´ve been talking about, most of us don´t know how to deal with this bad stress and when we keep stress high for long periods of time that´s when things go bad.

We need to know how to manage bad stress so that we can take some time every day to lower stress and we also need to know how to act in stressful situations so that we can make the best of every scenario without negative consequences.

Many of us think that all stress is bad, even good stress and some of us get more stressed by only thinking about it, in many cases our thoughts and believes are the ones causing a lot more problem and creating any situation as bad as we can possibly think off.

How we think of stress is how it will impact us, when we´re dealing with bad stress if we think and believe that there´s something we can learn from that situation or if we accept that things can go wrong sometimes but that will help us grow then the outcome will be a lot more positive, we are able to think better and get the best result possible. If we think and believe that everything is going wrong, there´s no way out, if we keep asking ourselves the wrong questions like why is this happening to me? then we can´t think and the results will be negative.

When we´re dealing in a situation of good stress and we think that we need it to learn, to grow, if we take is as a challenge then we´re more motivated to go through it and end with a positive results than if we think that we´re not going to make it, or that it´s too much.

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



Can we use stress in our favor?

22 How to make stress work in your favor

We´ve all get stressed out at some point of our lives, most of us live with chronic stress thinking that it´s normal which is not. Stress is beneficial and healthy for our body when it´s for a short period of time but high levels of stress combined with unhealthy lifestyle are causing so much health problems.

There´s no way to avoid stress what we can do is know how to act or how to cope in stressful situations, how to lower stress on a daily basis through tools like breathing and meditation and how to make stress work for us.

To make stress work for us all we need to do is reframe the situation, stress comes from negative situations, when things don´t come out the way we want, when we are under pressure because we need to finish a project and the deadline is near, when we need to learn and acquire new skills for a new project, when someone close to us is in a though situation.

How stress impacts us depends of how we see the situation and how we act or react to it, negativity creates more stress so when we are in a stressful situation whether it´s at work, school, traffic we tend to think more on the negative stuff but that will only gets us more anxious and stressed out, what we can do is know how to act according to the situation we are facing, in some cases it´s not possible or even right to make stress work for us so all we can do is lower it.

You may be asking, why would we be even thinking about using stress in our favor, and the answer is simple, stress has positive benefits, the problem is that we´ve created too much negative believe around it, there are some scenarios and circumstances in which we can make stress work for us and instead of making a big deal and create a lot of negative which don´t really exist we can have a positive outlook, and that´s what we´re looking for. What can we do in every moment of our lives that will have a positive impact on our body, health and life in the short and long run.

Some of the reasons why we want to use stress in our favor is because it makes us more creative, it makes us stronger, it help us grow, it keeps us motivated for success, it makes us more productive and help us stay focused and we all need to be more productive and creative to find solutions the situations we face day by day, we need to be able to stay focused for as long as we need to finish the project we´re working on and we all need to get stronger and grow physically, emotionally and mentally.

It´s so common to hear that stress is bad for us, I used to think that same way and believed that but how we think about stress and how we act or deal with it is by far more important than the real situation, it´s possible to use stress in our favor and we can get amazing results from it but we need to have the right mindset otherwise we can end creating a lot more stress which is not what we want.

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.



How to deal with stress at work

21 How to deal with stress at work

A couple of years ago I had a 9 to 5 job  which I hated, I hate being behind a desk all day and following orders but what I saw in those 6 months is that most people arrive with some levels of stress from traffic (even when they arrived early or on time) or other stuff that went bad before getting to the office and by 5 or 6 o clock when it´s time to sign and go home we are all stressed because of the job, meetings, and coworkers.

Finding ways and tools to lower stress in the morning or before going to bed is great but knowing how to deal with stress at work makes it easier for us to keep stress levels low. The way to deal with stress at work is related to our mindset and thoughts because most stress is caused by what someone say or do so the first thing we need to do is not taking things personal, if someone is disrespectful or aggressive with you understand that it´s a reflection of them, or they´re going through some difficult times and they´re taking all their anger and frustration with you or maybe they´ve always been rude so just take it as there´s something going on in their lives and don´t take it personal.

The second is to give the importance it deserves to each person or project, sometimes we give too much attention to a negative comment or some action someone did against us, overreacting increase stress more than the actual comment or action so if it´s not a big deal just move on.

The biggest problem I´ve seen in most jobs is that the environment is so negative and tense, the CEO and bosses are only focused and worried and numbers and results and they treat their people terrible and the employees are worried about being fired.

This is the reason why we´re not efficient at our job and in some cases we can add that we don´t like our job but when numbers, data and money are more important than us stress takes a big part of our life and it´s making us sick.

When we work in a place where we don´t feel important, where we feel that our job doesn´t matter, where we don´t feel safe and we are constantly worried about not getting discounts in our next paycheck and we´re worried about being fired stress stays high every day. Creating a more positive environment at the office is the best thing for all of us the problem is that this is very hard to do.

Creating a positive environment at our company needs to be a team work and we all need to be more interested on our teammates than on numbers and results, if we take care of each other if we make everyone around feel great, if we support each other things start to work out in a more positive way, we are more focused and more efficient, we get more motivated to go to work every day which in the long run makes a positive impact on the results.

Is all about making everyone feel important, making everyone knows that we´re all important, that what we do and that we matter, being kind, being more open and interested on the people around is what brings the best results. It all starts with one person, it all start with us so the message and actions start to spread throughout the company.

Working in a company where we feel safe, where we feel and know that our job is important, that are important, that our job matters and that each of us matter reduce stress so much, this is how things must be.

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.



An easy way to reduce stress

20 An easy way to reduce stress

Finding ways to reduce stress will help us be more productive throughout our day which leads to better results and accomplish our goals faster. We all need to realize that we´re living a fast paced world where everything in instantaneous, we want results immediately and everyone is watching our moves, social media can be really dangerous when we talk about stress.

The more tools we can use to lower and avoid stress the better we´re going to live. The points we´re going to see in this post are easier said than done but once you apply them you´ll see that you feel a lot better and that you left a lot weight behind.

1.- Realize that you can´t control everything

2.- Don´t focus on what you can´t control

3.- Focus on the things you can control

Realizing and accepting that many things in our life are out of our control, in many cases we can´t avoid them, I focus on this because we paid too much attention and focus to stuff like traffic, the weather, natural disasters, other people thoughts and actions, the economy of your country, prices going up.

We spend too much time thinking about this and other stuff that we can´t control, it´s not in our hands and the only thing it does is increase our stress, it keep us preoccupied and worried so knowing and accepting that there´s nothing we can do about it will take so much pressure from our lives.

Some of us want to be in total control of people and situations thinking at the more control we have over everything the better the results and the less chances of making mistakes but this is impossible, even when many of those situations are going to impact your life the only thing you can do is accept that they´re out of your control and if they are going to have an impact in your life find ways to make them work for you.

If you are the kind of guy who still keeps thinking that there´s something you need to do about those situations you can find ways to avoid them, for example with traffic you can get 10 minutes earlier to avoid some of that traffic.

With weather and natural disasters there´s nothing we can do, we can´t prevent them the only thing that help is knowing what to do during and after the event is what´s going to help us.

Letting go of the things we can´t control reduce our worries, anxieties and responsibilities. The best thing we can do is focus on what we can control, there´s always something we can control and something we can do to live the way we want to live. If there´s something you can´t control but that will affect you in any way find out what you can do to use that to your favor or what can you do so that it doesn´t affect you  in a negative way.

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.



How we react to stressful situations is key

19 How we react to situations is key

We all live stressful situations, sometimes life gets though and the only thing we can do is figure out how to get through those moments in a way that help us grow and with the best positive outcome, for this to be positive the way we react is key.

In negative situations if we react to them negatively it can lead to anxiety and depression not only stress, we are all living under pressure and with chronic stress and negative environments make everything worse. We never know when we´re going to be in a completely negative and hard situation so we need to know what to do to keep us in the present moment and be able to figure out strategies that can help us get the best result.

When we are under stress we tend to react to the situation which only makes the problem worse and we make terrible decisions. In many cases things end the worst way possible and the  cause of that is the way we reacted to the situation, our mind is amazing at helping us create the worst case scenarios so we get anxious, at those moments we can´t think clearly and the choices we make are based on anxiety, stress and fear when we let those emotions control our decisions we make the worst.

We need to learn to control how we react or how we respond to those situations and we also need to control our emotions, the problem is that this goes on in our subconscious, is a habit, we don´t stop to think what is the best way to react it only happens but we change this by taking control.

The first thing we need to do is stay calm in the middle of negativity, stress, chaos, it may not be possible to walk away from it so you need to know how to calm your mind and body.

Here are some techniques you can use:

1.- Breathing techniques.- When we are in a stress full situation our heart rate increases, adrenaline increases, we are more alert. Stop for a moment and take some deep breathes to calm down, focus on your breathe and take your mind to the present moment, to this for a couple of minutes and then make decisions.

2.- Think positively.- Don´t let your mind start creating all kind of negative outcomes, instead take control of your mind and think of every positive outcome you can imagine and figure out ways to achieve those outcomes.

3.- Take time.- Do not make decisions when you are living though times, if you can take a couple of hours before you decide, in those hours meditate or do some breathing exercises, physical activity also helps.

Controlling the way you respond takes time, and you won´t be able to change it from one day to another, you need to start with small steps every day, we all get angry or annoyed even with small situations we live every single day while driving, in the supermarket. When you are in any situation that stress you just stop and take a deep breath, don´t make the issue bigger than it actually is.

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.



How positivity lowers stress

18 How positivity lowers stress

It´s normal nowadays to spend most of our time focusing on negativity, almost all news are negative, in school and our jobs we pay more attention to the negative than the positive, this is because we are programmed to survive so our brains are more interested on that information so find ways to keep us alive but this create a cycle of negative thoughts and negative self-talk which increases stress in our lives.

All of us have lived some amazing moments full of positivity, have you ever wonder how everything gets better at least for a period of time? When we are in a positive state we attract more positive stuff to our lives, we are enjoying the moment and our mind is completely present.

I think you already know how negative thinking and negative self-talk increases stress. We´ve all been in negative situations and we´ve all lived moments of stress and in those moments our brain starts creating an unlimited chain of negative thoughts with everything that could go wrong and in just a couple of minutes we are more stressed out and anxious thanks to the situation and our negative and pessimistic thoughts made it worst.

Positive thinking doesn´t means that you keep repeating positive affirmations or that you try to ignore any negative situation you are in, what positivity means is that you see and focus on the positive aspects of every situation, even in the worst situations you try to find out a positive outlook.

Our thoughts have an impact on our health so if we want t olive a better life we need to start thinking more positively and see the positive in every situation, some health benefits of living a positive life are:

1.- Lower stress.- When we focus on the positive Outlook we reduce our anxiety and we start thinking on positive results and ways we can solve the issue, we´re focused on what could go right and find ways to make those right results.

2.- Lower anxiety.- When we focus on the positive side web ring our brain to the present moment, we are aware of what´s going on and we look for ways to get the best positive result so our brain stop creating negative results.

3.- Lower depression.- In most cases our brain create negative future results based on past experiences, when we focus on a positive result we stop our brain from taking information from the past and focus on getting the best positive result.

4.- Physical health and well-being.- When we live and focus in the positive we are raising our frequency and vibration which makes us feel more alive and help us make better choices through the day that keep us healthy, we find it easier to eat healthy meals, we have more energy and motivation to exercise.

Positivity is a lifestyle, you need to make positivity part of your life by keeping positive thoughts the entire day and making sure that your self-talk is positive. Being kind with everyone around you is also part of a positive lifestyle, practicing gratitude every day will also keep you in that positive state.

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.



How trying to please everyone increases stress

17 How trying to please everyone increases stress

I see it every single day, most of us try to please everyone around us as a way to fit in but we´re only hiding ourselves, we´re locking our potential and the key that brings to life our uniqueness.

We are all looking for attention, for approval and to feel loved, to feel cared this is normal but when we really on this too much the consequences can impact our health physically and mentally. Some of us lean too much on the opinions of others and we want desperately everyone around to like us and this is when trying to please everyone becomes a huge problem.

We are all different, we are all unique and when we look for someone else´s approval to fit in our real selves die piece by piece.

Looking for approval and attention from everyone around can come from insecurities and they can take blame for others even when others hurt them. Low confidence, low self-esteem and insecurities are often the trigger for trying to please others, the need of attention, approval and the feeling of belonging becomes their priority without realizing that first you need to love yourself, take care of yourself first

Trying to please everyone every time increases stress and anxiety because we are so worried about fitting in, about what others are going to say about us, we keep thinking on saying and doing the right thing, you are so focused on being someone else, someone who fits in a certain group that you forget to be yourself.

There some things that happen when you please everyone and one of them is that you become easily manipulative, when people notice that they can take advantage of you they will take advantage of you and the reason why you accept, say yes or agree to what they´re asking is because you know they´re going to let you in and be part of a group.

Have you ever noticed how hard it is to always be worried about what to say and what to do so that you can fit in and the others accept you, you try to say what they want to hear for the most part but people sense this, when people find out that you are telling them what they want to hear and you are not being true or honest you are seen as less trustworthy so people stop trusting you.

When you try to please everyone at some point you will fail, it´s impossible to please everyone, we can´t make every single person around us like us, once you understand this it will be easier to accept yourself and be you.

In most cases people respect others when they´re being true, when they are congruent and when they are confident, this doesn´t mean that everyone will like you but by being yourself you´ll find the ones who like you and love you for who you are, you win trust and respect from them and you feel a lot more free.

People how are overweight or obese deal with this a lot but it can happen to any, if you are dealing with this the first thing you need to do is stop looking for approval and attention, stop pleasing everyone and make a commitment to work on yourself, take care of yourself first and start making some changes to your lifestyle to help you increase your confidence and self-esteem and lower your insecurities.

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.



How relationships increase stress

16 How relationships increase stress

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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



How breathing can help us lower stress

15 Breathing technique to reduce stress

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

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

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

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

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

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

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

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

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

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

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

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

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



Stress and mental health

14 Stress and mental health

For all of us stress has become part of our lives, we think that those high levels of stress are normal and that´s how we´re supposed to love. This is completely false, chronic stress has been increasing throughout the years and even when short periods of stress are healthy our body gets to a point where it can´t manage stress anymore and most of us are in that point.

Stress is a big problem in mental health, it is more than enough the fact that we spend most of our time worrying about finances and how are we going to make through the next paycheck and how are we going to pay the bills and all the work we still have whether it´s for school or our job and we´re going to arrive late to school, the office or back home because of the traffic.

We have a huge problem if we talk about minorities, those who for any reason are bullied get a tougher time, if your classmates or coworkers make fun of you, of the teachers instead of helping and listening to you blame you for not being “smart enough” according to them, if your boss criticize your work and is disrespectful all this have a negative impact on your emotional health.

There are some people that don´t matter what they here or what they´ve been told all those words and comments do not affect them, it´s so easy for them to ignore and not give importance to comments that can affects them in a negative way but not all of us are able to do this, it´s actually the contrary most of us are really interested and paying attention to what others think and say of us, any comment can affects us negatively and the ones from our boss, coworkers, teachers or classmates if they´re too often can make us feel like failure, like we´re not worthy, like we don´t deserve anything good and that no one cares and when this believes combine with other situations they lead to mental problems like depression and anxiety.

Social media also increases stress and can lead to depression and anxiety, we´re all looking for attention and some of us post pictures or videos on any social media and if we don´t see the likes coming we feel like we´re not good enough or something´s wrong with us. Do not try to please everyone, we are all unique so share your uniqueness with the world.

This is why we need to pay attention and be careful to what we say and what we say to everyone around us, even the smallest reaction or answer can have a positive or negative impact in someone, everyone of us is dealing with their own problems and it cost us nothing to be kind with everyone around us, one positive word can completely change the life or someone.

Some symptoms of depression are fatigue, sleep problems whether they sleep too much or not enough, their appetite change, feelings of worthlessness, they can´t concentrate and make decisions, they don´t finish projects, activities that they loved now seem to be uninteresting, feelings of self-hate, guilt, miserable.

Some symptoms of anxiety are biting their fingernails, tapping their feet, sweaty palms, lack of patience.

In some cases it is easy to identify some of this symptoms and even be able to recognize which event triggered them, we´ve all been through this and how we cope with it is key be able to control it but if the problem is huge we need to talk to someone, this is when having good meaningful relationships are essential, having someone in who we can count on and someone we trust is key.

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.