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Sleep

Sleep disorders

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Some of us don´t give sleep the importance it deserve, we have a lot of things to do and we love doing them that we don´t want to go to sleep, we´re so inspired and motivated by our work that someone needs to stop us, others don´t sleep enough because they need to finish their work even when they hate what they do and there are some others that can get 8 hours of sleep every night, they go to bed early but can´t fall asleep.

If you are in the last group you may have a sleep disorder and it´s the reason why you can´t fall asleep or you wake up at night, here are some of the most common sleep disorders:

1.- Insomnia.- When we have trouble to fall asleep or we wake up frequently during the night and when we wake up we don´t feel rested we feel like we didn´t get enough sleep, this can be caused by stress, jet lag, illness.

2.- Sleep apnea.- Here the regular pattern of breathing while we are sleep gets interrupted for short periods of time because the airway gets blocked.

3.- Nightmares.- This one is when our dreams are scary and we get frightened and fearful so we wake up, if this happens every once in a while is normal but when it´s constant it can be caused by stress, anxiety or worries.

4.- Shift work.- Working at night goes against the internal clock of the body and it´s harder to stay alert and productive during work time and we may have trouble to get 7 – 8 hours of sleep during day. Blocking all light and noises during our sleep time is key to help us get as much sleep as we can. Some people doing shift work like to spend some time of the day doing stuff they like or need to do and many of them don´t get enough sleep so for them is really important to get the recommended 7 to 8 hours.

5.- Restless legs syndrome.- If we feel the urge to move our legs at night while we are sleeping we may suffer from RLS, one of the causes is low levels of iron but there can be more.

We all suffer from sleep disorders from time to time, if we´re dealing with a very stressful situation, if we´ve been traveling a lot, if we are worried, it´s normal to have some nights of poor sleep every once in a while but when this is consistent then we need to do something.

There are different treatments for sleep disorders, some of them will be more beneficial than others and as with any other treatment you will get results fast, at least the symptoms will lower but almost all sleep disorders can be improved by making some changes to our lifestyle that start with making better choices, being more active during the day, especially in the morning, reducing stress and following a healthy nutrition program will improve the quality of sleep.

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

Lifestyle

We all have a story

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We all have a unique story that makes us who we are and unique, no one has been through what we´ve been through, no one has had the same experiences, each experience is a chapter and all the chapters create our life.

Every one of us is going through their own hell or paradise and our story can help someone, have you ever read someone´s story and thought “that´s exactly how I feel” or “I can relate to that”, “that´s what I needed to hear”?

As I´ve said before our life is made of chapters some of them will be full of happiness, fun and joy, others will be full of sadness, failures and struggles but how we use each story is what defines our present and future, every chapter is meant to help us grow, to become a better person but this will happen only if we see it the right way.

Stories bring people together, when we go to the movies we expect to see a great story that keep us engage not only action, humor or terror. When someone is sharing their story and we find it captivating we pay close attention so that we don´t get lost.

When we live and exciting journey or moment we share it with our friends or family in the form of a story. The more we travel, the more we enjoy, the more we live the more stories we have to tell, we can inspire, motivate or encourage someone through our stories. Everyone of us can learn from the mistakes of others and it also helps to realize that life is not easy, some of us may have more opportunities than others but we all need to work hard and be patient if we want to achieve something big.

We all go experience the roller coaster of life full of ups, downs and turns each of us experience all of them in different ways and different times of our lives and in most cases we´re not prepare for every situation the only thing we can do is make our best when a new challenge appear. We do our best by remembering past experiences we lived personally or by remembering the story of someone.

In our stories there are more people to make each story complete, some of those people are good helping us get through a challenge while others are the villains, we need to make sure that we let go of people who doesn´t belong to our stories, someone who tries to pulls us back, who doesn´t support us, someone who is always criticizing, making fun of us and talking at our backs, people who is not there in our darkest times don´t deserve to be part of our life. There are also good people who show up in our darkest times, people who is with us in the best times and also in the toughest, people who support us they deserve to stay with us and we need to make sure that they gain more recognition because we can´t let them go.

When we own our story we gain confidence knowing that we´ve went through a lot so there´s hope, things will be ok.

Sharing our own personal stories has great power, it´s not only that people can relate to our story and even learn from it, it´s also to understand how we´ve become who we are today as a result of all those experiences.

In every story is a message that help people believe in themselves, trust themselves and empower them to start living the life they want, to take action and do what they love to do, to understand that we all feel fear, we´ve all failed but that´s what makes life interesting so they start living their stories and one day in the future they can share their own stories to help others.

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

Stress

Food and stress

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We all have felt stress, we can feel it in our body literally from our shoulders, back, head to our stomach, stress can come from outside sources but it can also be increased in the inside. Have you ever stopped for a minute and think about how everything we eat impacts our body?

Everything we eat affect our body, from the inside out, how we look, how we feel, our energy levels, our ability to concentrate.

Our relationship with food has changed throughout the years, nowadays many of us use it as a comfort food we´ve found it to be great coping mechanism to deal with outside stress and pressure but we´re not considering that those unhealthy decisions are causing more problems. When we´re stressed out we´ll look for foods that makes us feel better and typically highly processed foods get this done, they makes us feel better by giving us a rush of feel good chemicals and then the crash comes, we want more of those foods and we end up in a negative cycle that keep us feeling stressed and can even lead to depression.

Every time we eat highly processed foods our body doesn´t know what to do with them, it is not design to digest process foods that lack nutrition and one of its responses is inflammation as a way to protect us from something harmful or toxic and our body sees those unhealthy foods as something that can be harmful for us.

Inflammation is a response of stress and even when we can experience inflammation for short periods of time nowadays we´re dealing with it for long periods of time which is chronic inflammation and chronic inflammation is related to many health problems like insulin resistance, obesity and others.

We all have suffer from digestive problems like bloating, stomach pain, cramps, heartburn and it can go to something worse like leaky gut the problem in most cases is an unhealthy diet. Most of us eat too much highly processed food every single day which doesn´t give our body the nutrients it need to function properly and they can cause more problem by putting our body in a defensive and protective mechanism.

Everything we put in our body will have an impact in our body, we all know that highly processed foods are bad for us the problem is that it´s not easy to eliminate them from our diet but we need to find ways to reduce them and even avoid them as much as possible, there are foods that will make us look and feel great and there are some foods that will make us feel bad; even whole fresh foods. Some foods can make us feel bloated or we may have stomach pain like cauliflower , some foods can cause acne like dairy in some people of peanuts.

If we want our body to respond and perform at peak we need to make sure that we´re giving it the nutrients it needs and the ones that it can use more efficiently, we need to listen to it and make it as simple as possible. We get enough stress from outside sources so we need to make sure that we don´t increase stress with what we eat.

For your next meal make a good choice, go for something cooked with fresh ingredients and see how you feel.

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

Lifestyle

Avoid regrets later

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Our time will come to all of us, and when that moment comes will you be satisfied with your life? with what you accomplished or will you regret?

We´re here to live our life now, to live in the present and enjoy every moment as much as possible, if we want to live our best life and take advantage of every moment we need be clear on our values and priorities.

If we spend most of our time working for someone else and doing something we don´t like we will regret later in life, if we don´t spend time with people we love and care from friends and family we will regret later in time. We will always got something to do, the work never ends but in dark times the ones that can be with us are friends and family.

Most of us live waiting for weekends to have fun and rest, waiting for vacation to rest, travel and spend time with their loved ones, they wait until they retire to travel the world, they´ll wait for a time when they don´t have too much work to spend time with friends, they wait for the right moment when they are not so stressed to start taking care of themselves and this is how time pass by, waiting.

The only thing we have is now so there´s no reason to keep waiting for something to happen so that we can have fun, so that we can take care of ourselves, spend time with the people we love and care about.

If you don´t start taking of yourself today then you´ll never lost weight, you need to get healthier for that excess of weight to come off, you start with taking care of yourself and at that same time you´ll start losing weight and in a couple of weeks you´ll start seeing and feeling the results, you´ll feel great with more energy and you´ll start seeing your body changing.

There´ll always be work and something to do, more projects, meetings but time is limited so don´t think twice about spending time with people you care about, especially with the ones who support you and care about you, don´t think twice about traveling, find a way to save money every month in an account specifically for traveling and travel at least one time per year, you can do it alone and take some time for yourself or you can do it with friends or family.

Finds ways to be happy right now and enjoy every moment, happiness comes from inside, you are responsible of your own happiness and you deserve to be happy and have fun every single moment of every day. Don´t let your happiness depend of something external, don´t wait for a situation, to be happy, don´t wait for a person to make you happy they can make you smile but being happy depends of you. Do not wait for the right time and right person to fall in love, fall in love with yourself right now, take care of yourself right and eventually the right person  will arrive.

There´s no reason to postpone our happiness and our well being to sometime in the future that will never come but when we start working on ourselves by taking care of our body physically, emotionally and mentally, when we´re happy and have fun amazing things start to happen in our lives.

Live your life today, be who you are do not worry about what other say or think of you, they´re already talking about you for good or bad and there will always be someone talking bad and criticizing so stop paying attention to them, the moment you stop worrying about others and you start living at your own expectation and who your really are without hiding anything you feel more freedom and less pressure, that moment you´ll start living a lot more happy and enjoying your life.

We´ve given one chance to live our best life so make sure that you don´t waste any second of it, make it the best it can be and don´t forget to help as much people as possible throughout your journey, that´s what gives you the most fulfillment.

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

Pam

Motivation

We all have choices

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How many choices have you made today?

From the moment we wake up until we go to sleep we make a lot of choices and they starts whit the alarm clock, do we get up or do we hit the snooze button? do we exercise, go out for a walk at least or do we stay in bed? do we have breakfast or skip it? if we do have breakfast do we cook something healthy that includes proteins and fats or do we have a bowl of ox cereal? and we continue like this our entire day.

There are different factors that will impact our daily choices like lack or poor quality sleep, stress, mood, nutrition it´s clear that if we don´t feel good we will make poor choices and if we feel great we will make better choices so everything we do to our body inside and out affects every choice and this becomes a cycle that can be positive or negative.

Sometimes we don´t know which choice is better, when we have doubts they come from a lack of clarity, of not knowing what we want and this goes to our values, beliefs, purpose and commitment. When we know exactly what we want to achieve and where we want to get is easier to make choices we just need to ask ourselves which choice is going to moves us towards our goal but if we don´t know what we want then we will end up making choices that give us instant pleasure based on short term results but in the long run those choices have a negative impact.

To make the right choices we need to be clear on what we want, have a clear end result of our goal and know our values, once we got those 2 clear (we also need to know our purpose in life and what we stand for but our values and goals must be align with them as we saw in other post) it´s easier to make the right choice every time we just need to ask ourselves which on is best for us and the people around us, which one get us closer to our goal or which one has a positive impact and more benefits for us and those one around us.

We always need to think of the long game, in many cases we will have to choose between a short term or immediate result which gives us instant gratification or the long term result where we won´t get any instant gratification or reward, we won´t see results in a short term but the long term result and reward of achieving our end goal is worthy, that´s the one we´re looking for we want the big rewards.

We all have to make choices and those are the ones who shape our lifestyle and success on achieving anything, the ones who have a strong will power and commitment to make the right choice every single time are the ones who win, those who keep making bad choices thinking only the instant reward never achieve their biggest dreams.

Some of us have clarity but for some reason we can´t make the right choice, here we need to ask ourselves if we are committed to that goal if we´re willing to do whatever it takes to go all in and put all our effort, time and concentration on it, we may want to achieve a big goal but we don´t want to work hard or spend too much time, we prefer to go to the party and have fun than spend those hours working on our project, then we´re not committed.

One way to make it easier for us to make the right and best choice every time is to develop habits, routines and systems so that our brain doesn´t need to think about it, if we want to lose weight we schedule a time of the day when we can exercise for 1 hour and we make sure that it can be the same hour every day, if it´s in the morning when the alarm clock sounds we get up and exercise, and we do it every single day until we don´t have to ask ourselves if we want to do it or not.

When we develop as many healthy habits, routines and systems we design our day to be more productive and we also reduce work on our brain so we have more energy to think and make better choices for the rest of the day.

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

Lifestyle

What friendship really means

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Not everyone we meet will stay in our lives forever, not everyone we meet can be called friend.

Some people take more than what they give and we´ll get to a time where we can´t give anymore, some of the people we meet will seem to be good friends they´ll even say to us that we´ll be together no matter what but when something happen they are the first to disappear.

Some people will only take from us everything they can and they won´t give anything and even when it´s good to give there are times where we also need to receive, there will be relationships that are only holding us down or keeping us stuck in that same level or even some that are pulling us down or drowning us.

We all have though moments in our lives where we need someone and those moments are the ones that will show us who our real friends are, the ones who care and are there for us. Real friends will be there when we need them in those tough times even if there´s nothing they can do physically they will show up to listen to us and they will travel the journey with us to build us up. This are the ones we can trust and the ones we can count on.

Sometimes this real friends are the ones we least expect, we´ve been so busy with other relationships giving everything from love, attention, caring and time only to find out that when we need them those were the ones who leave first and the ones we didn´t pay too much attention are the ones who stay there with us and go through all the ups and downs of that difficult situation with us.

Once we find out who really cares, who was there for us even when we haven´t showed up that much in their lives we can´t forget them and we can start building from there a meaningful relationship that will carry on over the years.

There are people in our lives that come and go, that´s normal not everyone we meet will be a friend, we meet them and live amazing moments with them memories full of laughs and great times but in tough times they´re not there for us. We need to accept this and realize that not everyone is willing to give as much as we give or do as much as we do for them, they won´t support us in any way in those difficult times so we need to let them go. The same happens with the ones who are holding us back or who try to pull us back we also need to let them go. 

It´s hard to let go someone to whom you give so much and find out that they won´t do the same for you, one way to avoid this pain is to not get attached to any relationship, this can be hard to if you are the type of person who almost instantly trust everyone.

Building deep meaningful relationships takes time and it can be difficult to find out who is going to be there for us until something bad happens but there are some signs we can consider like who are the ones who showed up only for fun times like parties, dinners, or others type of events where we can have fun but they didn´t show up for some serious stuff. Who only calls us when they need something but when we call them for whatever reason they don´t seem to be so interested. Who doesn´t is willing to give as much as we do, and here we´re talking about spending time together, listening and paying attention.

Real friendship means spending time with people we love and care about, listening, being there in their darkest times, accepting and understanding who they really are, supporting them and we need to show it not say it. Every one can say it but not everyone will show it, the ones who show up are the ones who matter.

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

Stress

Does talking about our goals create stress?

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Have you ever shared your goals with a friend or family member? what was your experience? did they support you or did they told you you´re crazy and you won´t make it?

From what I´ve seen the response to the questions above will vary according to how ambitious your goals are, the more ambitious you are and the bigger your goals it´s more possible that people will tell you that you will fail, if your goals are small it´s more likely that people will support you.

The problem is that when we´re working on a big goal there will be times where we doubt ourselves, we may think that maybe those people we´re right and we are not capable of achieving those big goals, this moments when we doubt ourselves we need someone who believes in us, that help us increase our confidence to get back to work and continue our journey towards our goal, the problem is when we share our goal with someone who doesn´t support us they can even want to see us fail and prove us that they were right and we were wrong. If we see them often they will ask about how we´re doing and if we had achieved that amazing goal and if we respond negatively they laugh.

Most of us are really worried about what people think and say about us and when someone says to us the famous phrase “I told you won´t make it, I told you we are not good enough, I told you you were crazy” the impact of this phrases in our brain can be lethal in a way that we can give up especially if they come from someone we trust and we felt comfortable enough to share our goal. If we want to continue pursuing our goal we may go through stress caused by the anxiety and fear that comes from setting a big goal, plus the moments when we fail and the negative comments from people we trusted.

Whit this most of us may give up feeling like failure, like not being good enough and not deserving better stuff and we can end living short to our potential, not living the way we want to live and stay in a comfort zone, we prefer to stay stuck because now we belief that we´re not good enough, that we´re not capable.

If we are strong enough mentally to keep going even after people laughed at us and the negative comments it we can work a lot harder to prove them wrong and we want to do it as fast as possible, this creates urgency and gives us total concentration on our goal and we take massive action but most of us don´t have this type of mindset and it takes time and effort to develop it but once we get it we will achieve big goals.

Another way sharing our goals can increase stress is because most of the times we share them with people we feel more comfortable and we know they´re going to support us but some of them have big expectations from us and they set the bar really high so we want to exceed those expectations so we can get anxious of not delivering, of not even meeting those expectations and that constant worry of not being good enough, of wanting to exceed expectations creates anxiety and if we´re not aware it can lead to stress.

It´s not about what people expects of us, it´s about doing our best and giving our all in everything we do, we do not need to work trying to impress someone, we do not need to focus on perfection we need to focus on progress, on learning and improving and focus on excellence, what´s the best work we can do with our abilities and skills today and how can we make it better than yesterday.

If we spend time thinking and worrying or what others say and think of us, on impressing others or trying to exceed expectations we will get anxious and stressed, we need to focus on exceeding our own expectations and impressing ourselves.

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

Pam

Motivation

Achieving our goals depends of us

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When we set a goal most of the time we already know what we need to do, at least at the beginning and the only thing we need to do is take action, achieving any goal depends of ourselves, if we don´t take action we´ll never achieve anything.

We can share all the tools you need and everything you need to know about fitness, health and success but if you don´t take action the information we give you is useless.

We can have all the information, the best plan and the best ideas but without the work nothing´s going to happen. Action and execution is what get us closer to our goals and the reason why we don´t take action is because of limiting beliefs, low self confidence we don´t keep ourselves accountable all that is holding us back.

What we need to do is increase self confidence, accountability and the belief in ourselves for this we can follow the next steps:

1. Set small goals.- We need to start with small goals that help us increase our confidence, every small goal we achieve will keep us accountable and motivate us to work for something bigger.

2. Choose a new choice you want to make every single day.- There are some habits that we need to change to make any goal sustainable so we need to decide which habits we want to change and for that we need to make a different choice, choose one and do it for at least a month before you take another one. For example waking up 30 minutes earlier every day to take a walk.

We need to focus on progress and not perfection, taking action consistently over a period of time will give us amazing results, it doesn´t matter how small the action is we need to start somewhere.

We can all achieve great things in life the only reason why we don´t get them is lack of action and that lack of action is based on limiting beliefs, excuses which normally are based on fears. We cannot let our dreams die when we got everything we need to go for them, it´s going to be hard, it´s going to be painful but the reward is worthy.

If you have a dream set is as goal and create a plan of action then start working on it. I talk on other posts about taking massive action, you can take massive action with even a small daily activities like waking up earlier and going for a walk, it all starts by developing habits that are going to make our results sustainable in a simple way.

If we have dreams and goals we are the ones who need to work on them, those are our goals not anyone else’s, we need to start working on our dreams so that in some point in the future we can stop working for someone else’s dreams.

If our goals are important enough for us, if they move us emotionally then we will make everything we need, it´s easy to concentrate and work hard when we have a clear end result that motivate us, nothing and no one can stop us and even when we fail we´ll learn from that failure and get up stronger with more wisdom to keep moving forward.

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

Lifestyle

The importance of meaningful relationships

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Our relationships determine how far we´re going to get, we all need of each other and we all need to know that we have someone we can trust and count on in times of need, unfortunately not all of us got someone to count on.

Nowadays building great relationships is not a priority we´re more interested on getting likes on social media. We dive ourselves on our Smartphone trying to escape reality, we don´t give attention to the people beside us but we´re more interested on comparing ourselves with other accounts trying to figure out why we don´t get likes, why we don´t get the attention we want on our accounts and we´re losing what´s more important, creating great relationships with the people close to us.

Don´t get me wrong, I love social media, I love sharing content, meeting people and helping as much people as possible all around the world and this wouldn´t have been possible without social platforms but we all need good meaningful relationships.

There are 3 different types of relationships that we all need to have:

1.- The one you can count on.- We all go through difficult moments in life and we need to have someone we can trust and count on on those moments. We all know that everyone appears on the best times of our life, everyone is at the party having fun but on our darkest times when we need someone to talk to not everyone will be there so we need to know that we have at least one person we can count on on those darkest times.

2.- The mentor.- We need to keep learning so we need to be surrounded by people who knows more than us, people from whom we can learn, they are the ones that will help us reach the next level, once we get to that next level if those people continued learning then they will continue teaching us if not we need to find someone to get higher.

3.- Your disciple.- This one is hard because most people prefer to stay where they are in a comfortable place but if we find someone who wants to achieve amazing things in life and who is open to learn and who wants us to help them get to their next level we need to help them. The same way someone helped us before now is our time to help someone.

The best that can happen to us is to have this 3 relationships and we can but we need to develop them and we do that by being interested in people, taking some time off our cell phone and have a conversation with the people around us, listening to them and really being interested is what help us build good relationships. We need to know that it takes time, if we want to someone to trust us, to believe in us and respect us it takes time the same way it takes time for us to trust someone and to know that we can count on them.

When we find someone who is interested in us, someone who cares and that shows it in everything they do we need to keep that person close to us.

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

Stress

The impact of our beliefs and thoughts about stress

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When someone tells us that something is bad for us, that something has a negative impact in our lives and then we find a lot more people saying the same things then we believe it and with time it becomes part of our beliefs.

How many people that you know think that stress is bad for us? how many of them know what stress really is and the types?

Most of confuse pressure and anxiety with stress and this is a huge problem because if we don´t know what´s the difference and we label all of them as stress then we won´t act the best way possible.

We think that stress is bad so we avoid it at all costs, if our boss assigns us a new project we feel pressure and probably get anxious and most of us label this as stress, some of us talk with a friend and tell them how stressed out we are thanks to that project because we don´t have all the knowledge or skills, we don´t know if we will finish it on time and we still have to continue with our normal job which means that we have double work.

This is how most of us think about a situation like that but it´s not our fault, we´ve been educated to think that way but if we take that same situation and think about is a challenge and get excited by it everything changes, we can think that our boss assigned us a new project because he believes in us he knows that we will deliver the best results possible and that we are capable to finish it, he knows we can learn the skills we need and apply them to the best of our abilities even though it´s something new and he gave us enough time to learn those new skills, apply them and make the best project we can.

If we think about it as learning something new, working on something new and proving ourselves that we are capable of something big we start the project with a positive attitude which effects our entire journey through the project and the end results will be better compare to when we said to our friend that we are so stressed out because of the project and we don´t know if we´re going to finish, in this case we´re already starting with a negative attitude and setting the road to barely finish the project (if we do finish) and the result won´t be the best.

How we think about the situation we´re in has an impact on our day and the project or activity we´re working on, just by changing our thoughts and beliefs we can have a complete different result, this is why practicing positivity creates improves our life, positivity is not only thinking positive thoughts, is about making the best out of any situation, what can I learn from this? how can this help me in the future?

Our thoughts and beliefs play a big role on how we see our life and every situation we face every day, there´s a reason why positive people who always are smiling or focusing on the positive on everything seem to have better choices, better opportunities and live better, they´re simply attracting more positivity to their lives just by how they think.

So yes, stress can make us sick and even kill us as some people say if we let it, if we belief that stress is bad it will harm our body even the bad type of stress called chronic stress and if we use tools to lower this type of stress, after some time of using those tools consistently we will see improvements in how we feel and how we respond to those stressful moments in our day to day.

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