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Lifestyle

The impact of our lifestyle

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For the last years physical and mental health issues have increased and if we think about the reasons why we need to go back in time because I believe that our lifestyle are the cause of some of those problems.

If we go back in time, some years ago people used to buy real, fresh, whole foods in their local market, they cooked most of the meals and late night when everyone got back home after a day of work they sat together at the table to share food and stories, food was not available everywhere and it some places it was scarce so almost all the meals they had were cooked and prepared with whole, fresh foods. People were more active every day at home or at work many activities were done by hand and most of them needed to walk certain distances to get to their jobs and back home.

Nowadays almost all of our meals are processed foods, there´s food everywhere and it´s all loaded with sugars, unhealthy fats and chemicals to make it last longer on shelves and taste delicious. Many of us don´t know how to cook and don´t have time to do it anyway, we are sedentary we spend most of our time sitting at a desk in front of a computer when we´re working or in the couch watching Tv, Netflix or any other.

Since food was scarce in some places, companies started to make process food that could last longer on shelves so that it can be accessible for more people but now it´s accessible everywhere and we´re bombarded with it, we can find process food in every corner and since we´re living a very fast pace life and many of us don´t have time and energy to cook we choose unhealthy processed foods instead of healthy and I understand it, they are cheaper and convenient. This is a huge problem, I know that in some countries it´s a lot cheaper to buy processed foods and if people don´t make a lot of money they´ll buy those foods because they need to and they can just grab packages, take some with them and eat them when they feel hungry.

We all know that our nutrition program is unhealthy and we don´t exercise as much as we need to, if we add to those the high levels of chronic stress because we don´t like our job and this includes we don´t like what we do and we´re don´t feel safe and comfortable with our coworkers, our boss doesn´t like anything we do and he gives us more activities so our to-do-list keeps increasing and if we add to this lack of sleep or poor quality sleep then we got the perfect recipe for health problems.

If we make some changes to our lifestyle to develop good habits we can prevent health problems and live a better life. Changes life exercising for 20 minutes a day, eating healthy foods and meals prepared and cooked with whole, fresh ingredients while avoiding processed foods have a huge impact on how we feel and look, if we add tools that helps us reframe any situation from a negative and stressful way to a more positive outcome we are able to make stress an ally and it can help us with any situation or project we´re working on, if we improve the quality of sleep and if we can increase the quantity the benefits we get are amazing.

We can start making changes today by following simple tools based on the 5 principles of fitness which will help us achieve any fitness goal and also live a much better life based on healthy habits which actually make it easier for us to maintain our fitness results effortlessly.

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

How to fit fitness into your life

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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 goals

What nobody tells us about fat loss

27 What nobody tells you about fat loss
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79

I see so many people dealing with their weight and struggling with many different weight loss programs but there´s something that all this programs, fitness trainers and gurus don´t tell us.

Fat loss is not a quick fix, there are no easy solutions or shortcuts. Our actual weight is the result of years of unhealthy habits so it will take time and effort to achieve our goal. There´s not a perfect weight loss program and not one single program will give the same results to 2 people, there´s not just one way to get to your goal.

If you´ve been following us for some time you know that we work on the 5 principles of fitness which is something no one consider, for sleep we need 7 to 8 hours or at least 6 hours of good quality sleep every night, we need to get our mindset right to be able to get through the hard times and for diet and training there are many different diets, from high carbohydrate, to low carbohydrate, ketogenic, paleo, vegan. Even when I don´t consider some of them to be healthy or to be the best options they are all tools you can try and see how you feel and how your body responds and find out which one works best for you. The same with training, resistance training is key but there are different tools you can use like straight sets with heavy weight, moderate weight, supersets, circuit training, you can focus on gaining strength, hypetrophy, power, overall performance, training splits you also need to find what works best for you.

Fat loss is not a quick fix so what I mean by finding what works best for you is that it takes time to lose fat and get in shape so you´ll need to follow a nutrition and workout program for a long period of time and some diets and workout tools may not be sustainable for you, if you love meat there´s no way that you´ll stick to a vegetarian diet for 4 or 5 months, if some foods cause inflammation and you feel bloated you won´t get results and you won´t stick to the diet. If you can only go to the gym 4 days per week and you want to follow a program in which you need to go to the gym 6 days a week you won´t stick to it.

You need to find tools that you can follow according to your daily activities for each of the 5 principles of fitness, find the tools that best fit your day and that you can incorporate to your life so that you can stick to them day after day for as long as you need.

It´s not about what diet or workout is the best, it´s about finding the tools that work best for you and combine them to develop good habits that lead to a healthy lifestyle that make your fat loss achievable and sustainable.

Another point that no one tells us is that it´s hard to lose fat, we need to be in a calorie deficit and there´ll be times when we feel hungry, there´ll be meals when we want to eat a lot more which in most cases is our brain sending the wrong message, if we let go by this messages we can overeat, sometimes our brain will try to trick us telling us that we need that cookie or donut or any other unhealthy snacks, if we pay attention to those thoughts we´ll end up eating those unhealthy foods and we will feel ashamed, and like failure.

When we´re following a fat loss program is normal to feel hungry and here is when having the right mentality comes into play, what the right mindset you´ll be able to get pass those feelings, emotions and thoughts and you´ll be able to make the right choices over and over which will give you the results you 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.

Pam

Fitness goals

How to fit fitness into your life

00 Intro
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75

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 goals

Social life and fitness

19
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108

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