Harmonize Fitness
Harmonize Fitness



The importance of being clear on your why


So many people want to lose weight and are trying to lose weight, you may have tried it more than once and probably you´ve failed. It´s not completely your fault, there are some things you need to consider so that you are able to achieve your goal and maintain your results.

If you´re struggling with your weight and if you´ve followed weight loss program and failed do not blame yourself, there are so many things going on in life that lead you to this point. If you have mental problems like depression, anxiety, if you´re stressed because your teacher and classmates make fun of you, you don´t feel safe and comfortable, your boss and coworkers do not value your work, you´re going through a hard time, etc. all this takes your hormones and systems out of balance and this not only makes it harder for you to lose weight, but it even blocks your results and cause weight gain. If you use food to cope with all the negativity of life whether it´s situations or people you probably eat unhealthy foods loaded with chemicals and ingredients that make you feel good and create addiction this is why you can´t stop eating them. All this creates a negative cycle that will be hard to avoid, and this is why you need a strong reason why you want to change.

You first need to make the decision and commitment to do what you need to do to lose weight and keep it off, the moment you start taking the right actions your mind will fight back because it wants to stay in that comfortable place but if you let your mind, if you let all your thoughts and excuses win then you´ll stay where you are in the best situation but with time everything will get worse, you´ll never be able to follow a good weight loss program that helps you fix all your health problems including hormones and metabolism which are key to make your weight loss journey enjoyable and you´ll keep gaining weight.

There are 2 reasons why most people want to lose weight, one is because of insecurities they don´t like the way they look and feel, they don´t have confidence, they feel like a burden to their family and friends, people make fun of them and the other one is because of health issues whether they got diagnosed with a diseases or they´re in the limit of something going really wrong and they need to lose weight before something really bad happens or someone they loved and care about got diagnosed with some disease or passed away and this was their wake up call.

Losing weight is simple, but not easy. You´ll need to make some sacrifices and put in the hard work every day, this does not means you´ll be eating plain rice, broccoli and chicken every day and you don´t need to spend hours exercising but you still need to put the effort in. This is when your why comes into place. Do you want to have a family? Do you want to get married? Do you want to see your children grow and graduate? Do you want to spend time with all your family and friends? With the people you love and care about? Do you want to help those around you?

What is it that really moves you emotionally? Your goal and the reason why you want to achieve your goal needs to be a lot more stronger and need to moves you emotionally in a positive way so that when you´re going through the hard moments, when you want to give up on your workout you can bring those images to your mind and they give you the motivation you need to keep working hard.

Sometimes it´s not only about you, when it comes to health you need to be selfish and take some time to work on yourself, but the positive impact and benefit is not only for you, you´ll be able to inspire the ones close to you and you´ll be there ready to help.

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The goal is not to lose weight


You might be desperate looking for a program that does work, that gives you the results you´re looking for and even when I can tell you exactly what to do to achieve your weight loss goal the first step is to change the goal.

Losing weight is important, the more fat you need to lose the more important it is, we´ve talked a lot about improving body composition which means losing body fat and gaining muscle mass and maintain a healthy weight considering muscle and fat so that you end with a lean and toned and good looking physique. Having the right amount of muscle mass is key to longevity and to make sure that the quality of life is as best as possible.

When it comes to weight loss the goal is not only to lose weight, it´s to keep it off, this applies if you have some fat to lose, if you´re skinny then your priority is to gain muscle first. You don´t just want to lose weight, you want to keep it off while enjoying life, you want to feel great and do any activity you want to do, you want to feel energized and motivated, you want to love the way you look and feel and the freedom you have to enjoy life as much as possible.

We´re not only interested on looking as best as possible, we also want to build a useful physique, there´s no reason to look amazing if we can´t perform at peak, if we can´t perform daily activities with ease. To make sure you build a useful physique that also looks great the best strategy you can use is to focus on strength, getting stronger on certain exercises, the benefit of training this way is that it gets you stronger physically and mentally.

As you exercise physically if you do it the right way you´re also training your mind, you need to challenge yourself every workout and that challenge will put your mind to test, are you mentally strong enough to get through your workout? How hard can you push yourself? Remember that there are limits, you do need to go hard but you also need to know your limits and don´t let your ego get on the way, you´re exercising to get stronger not to hurt or injure yourself.

Our food choices play a more important role when it comes to weight loss, the type of diet your following, macros, quality and quantity of food all play an important role. For weight loss eating foods that keep you full longer and satisfied and that are also low in calories is the best way to maintain a calorie deficit, if your hormones and metabolism are working properly then weight loss is simple.

The benefits of losing weight impact all your health physical and mental, when people set a goal just to lose weight without having a reason why and without understanding that what they really want is to keep it off and more importantly to develop healthy habits that will lead to keeping the weight off but also improve quality of life in all areas want fast results so they waste a tone of money on programs that promise fast results without considering health and they end up making more damage to their body.

You want to lose weight because you want to improve your life, yes you want to look great but you also want to feel great, if you focus on improving the way you feel, getting stronger, improving performance and you use some strategies for each of the 4 principles of fitness then you´ll feel way better and you´ll also lose weight and this two results combine will give you the motivation you need to keep going and develop the habits you need.

We need to mention that most people only talk about exercise and diet but sleep and stress also play a huge role. If you make sure that you get enough high quality sleep every night then it will be easier for you to follow your exercise program and diet and you´ll probably see that you lose a little more weight just by getting good sleep every night.

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Your thoughts about stress make a huge difference


We all think that stress is bad for us and the reason why is because we´re told time and time again this. We´ve talked before about different types of stress and why we need some of it but actually how we think about stress, even the bad one can make a huge difference.

Today we´re going to focus on the bad type of stress, the one that has a negative impact on our health and it leads to greater problems if it´s chronic.

We´ve been told that stress is terrible for our health, that it makes us sick, you may have heard that 90% of the visit to the doctor are related to stress, and some people go to extremes saying that stress is killing us, I´ve said it some times and I´ve also said that your thought have an impact on your day and life so if we think negatively about stress the results will be more negative.

Stress is actually not that bad if we change our mind about it, if we change the way we think about it. This might sound crazy as I´ve been sharing a lot of stuff on how to lower stress, but the moment I read a book from Kelly McGonigal, PhD everything made more sense. Having strategies that help us reduce stress is really important, but if we look at stress in a different way then we won´t get as stressed out as we normally do and it´s easier to keep it low while getting better results on our daily activities and projects.

We´ve talked before that our body, our emotions and feelings are the response of our thoughts, if we have a negative thought then we will feel negative emotions and our body will respond negatively, if we have positive thoughts we feel positive emotions and our body will respond in a positive way. Have you realize that most of the times you get sick or get an illness comes after a stressful situation? Have you realized that when you are on a positive mood, when you´re happy and enjoying life you are healthier?

We´ve all felt high levels of stress more than once in our lives, we feel our heart rate increasing, we start breathing faster, we get anxious, some of us start sweating or at least we feel hotter and hotter. With all these physical symptoms going on we get more anxious, we lose confidence.

The physical symptoms of stress which we mentioned early, heart rate increases, faster breathing, we start sweating, getting anxious all this can be seen as our body getting ready to face a challenge, our body is increasing energy, it´s increasing flood flow and oxygen, this makes us feel more confident and when we have more confidence and have this mentality the chances of getting a positive outcome are greater. We set ourselves for success instead of failure.

Changing our mind and thoughts about stress is hard, we´ve been told and conditioned to think that stress is bad so when you´re going through a stressful situation with a positive mindset even if you feel stressed you may find it hard to keep those positive thoughts which will make increase stress to some level it, this is normal at the beginning, you´re learning new skill and it will take time to develop this new skills and habits, but still it will be easier for you to lower it and recover from that situation faster.

Life is hard, I´ve mentioned this so many times, we all go through stressful situations and what makes the situation better or worse is how we respond to it, if we are able to stop take a deep breathe remain calm the outcome will be way better, at least we won´t let stress increase so we won´t have that negative impact, but when we change the way we think about stress, the moment we find ourselves in a stressful situation with this new mentality and thoughts we are able to get a better outcome not only for our health, but for the situation also.

How we think about stress sets ourselves for optimal health and success or failure and disease.

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What you need to know before you start your weight loss journey


Most of us let ourselves gain weight during Holidays and when we make our New Years Resolution weight loss is on that list, but in a couples of weeks or months we stop because life gets in the way and probably we start working on that goal a couple of times along the year. In most cases what stop us is not getting some results and not having the right information and mindset.

There are so many weight loss programs out there and many experts or gurus claiming that their strategy is the best one, but obesity and overweight keep increasing and there are so many people still trying to lose weight. The first point we need to mention is that if you follow the wrong program you might end up doing more damage to your body, this is related to the most common advice you´ve probably heard “eat less – move more” and unfortunately most weight loss programs focus on this. Even when there are people who can follow this advice and get amazing results a few of them are able to maintain those results most people won´t get results. Most people struggling with their weight and struggling with their weight loss journey won´t get results just by eating less and moving more because the problem is their hormones and metabolism, if you´re one those who´ve been following weight loss programs and crash diets without getting results then you need to fix your hormones and metabolism first.

Weight loss is actually simple if you are prepared before starting your weight loss journey. The first step you need to take is being aware and understanding where you are, if you are addicted to food, or if you have any eating disorder, how much exercise can you do, are you able to stand up and walk for 30 minutes?, are you able to lift weights? Can you do bodyweight exercises? You need to know and accept where you are now, where you are starting and what you are able to do so that you can follow a program that actually works for you.

If you have any eating disorder then following a diet low in calories and very restrictive in any way will until cause more harm, in this case you need to start by replacing unhealthy foods with healthy ones one step at a time (will talk about this on a future post).

Then the second step is mentally, realize and accept that it´s going to be hard, even when losing weight is simple it´s not easy especially in the beginning, you´ll need to do some changes to your habits and routines, you´ll need to make better choices but once you get use to those new habits, routines and choices it will be easy. Until this happens you´ll have great days, good days, bad days and terrible days, there´ll be days when you want desperately to eat those cookies, donuts, ice cream, that pizza or hamburger. Considering you don´t have any eating disorder you may need to avoid all those unhealthy foods for a period of time, the first days and weeks it will be hard, you´ll have cravings and you may even have withdraw symptoms just like any other addiction, the moment you get pass this hard time, the rest of the journey is easy. When it comes to exercise first you need to make sure you can do physical activity so you need to talk to your doctor or health practitioner then you need to go in there knowing that you´ll feel tired and pain, you´ll feel your heart rate up, but you also need to be aware of the difference between good pain and bad pain, you need to make every workout challenging without hurting or injuring yourself.

You need to have a program, the more detail the program the better, having a list of foods you can eat at every meal is really important, you will use that list for grocery shopping a couple of days before you start working on your goal, take a couple of days to take all unhealthy foods out of your house and use your list to buy and keep healthy foods. You can make a list of your favorite healthy meals or some meals you enjoy, having 5 or more different options for breakfast, lunch and dinner makes it a little easier by adding variety and not sticking to plain broccoli, rice and chicken. For exercise if you can´t do too much start by walking 15 minutes after each meal, then you can add resistance exercise, for this you´ll need to schedule 30 minutes 3 to 4 days a week.

Everyone can promise you fast results, but here we´re not looking for fast results, we´re looking for sustainable results. You want to feel great and look great.

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There are different ways to achieve your goals


It doesn´t matter what goal you´re working on whether it´s a fitness one like losing weight or gaining muscle or improving body composition or whether it´s finishing a career or starting a project there is not just one way to achieve your goals.

As human being we´re all meant to grow, to get better, to keep challenging ourselves and become the best version one of the ways to do this is by setting goals, setting goals help us gain clarity of what we want, they give us a destination but the path or road we follow is on us.

Once you are clear on what you want to achieve your first step may be to make some research on it, look for people who has done it before and the more you research the more opinions and options you find. You´ll come across people who claim that their strategy is the best and the only one that will give you results, you´ll come across many people who thinks that there is just one way to achieve that certain goal, but unfortunately this is not true. What works for someone may not work for others.

It´s clear and obvious that if you stick with the basics all of us are going to make progress and get results but as you keep moving forward on your journey you need to keep researching, learning and acquiring knowledge so that you can take those basic principles and adjust them as necessary according to your own results, to your lifestyle and your body.

With a weight loss goal for example some people may get incredible results just by lowering calories and moving more which is the most famous advice, they can stick to this for a long period of time and get in amazing shape while others may find it hard to stick to or may not lose that much weight and probably hit a plateau, for some people the IIFYM can work amazing while for others is not a good option, other people prefer to stick to a clean diet for 6 days a week and have a cheat day, others may need to follow a low carbohydrate or even ketogenic diet. The same happens with exercise, some people may only do resistance exercise and not a single minute of cardio and get amazing results, others can do resistance exercise 4 days a week and one day of HIIT cardio, others may need to do resistance training 4 or 5 days a week and do 10 to 15 minutes of moderate intensity cardio every day.

As you can see there are different options you can try to find out what works best for you, in almost all cases the first principle you need to consider to know if something is going to work for you is whether you like it or not. Discipline and consistency are crucial for any goal or you want to achieve so if a diet or exercise program is based on something you don´t like or enjoy you won´t stick to it for long periods of time.

When you´re looking for the best way or strategy to achieve your goal the first step is to look for something you like or enjoy doing, if you´re not sure if you like it or not then give it a try, do it for a couple or days or a week to find out, sometimes just by doing it one day you know if you like it or not. If you don´t like it try another option until you find one you like and enjoy, one that you can sustain for long periods of time. You can copy and do exactly what others are doing or find out what your biggest influence or inspiration did or is doing and do the same for a couple of weeks and see what results you get and how you feel, do you like it or not? From there what adjustments or changes can you make to fit your lifestyle better?

If you find something that seems logic to you and you want to give it a try even if it goes against the grain and what everyone else is doing and saying then give it a try just make sure it makes sense. Doing something just to follow the masses because everyone else is doing it even when it doesn´t make sense is the biggest mistake you can make.

There are always new options you can try, there´s not just one way to achieve your goal so always keep your mind open for new ideas, information and knowledge, look for what´s makes sense and is based on actual facts, from there figure out what you like or enjoy doing and create your own path.

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The journey will be challenging


How many times have you set a goal, started working on it and the moment it gets challenging you gave up? If you do want to accomplish your goals you need to go through all the challenges otherwise you´ll never accomplish anything of great value.

We´re all goal oriented and if you don´t choose and set your goals someone else will do it for you. Most people don´t set goals the way they should and they let life happen to them so they end up working for a company that has goals that are not aligned with what they want and every time they find an obstacle their mindset is more towards failure because they´re not really motivated to work even harder on a project or a goal that doesn´t motivates them.

The best goals are the ones that challenge you, you need to find ways to grow physically, mentally and emotionally, to become better, to improve every day and be the best version you can be every day. That´s what challenges help you accomplish and the reason why you set goals is to make it easier for you to be able to get pass those challenges by focusing and working on something you actually love, something that´s interesting to you so that every time you´re face with a challenge you are more motivated to work and do anything you need to do to overcome that challenge or obstacle because you know it will get you closer to what you really want to accomplish or achieve.

A challenge means that you are getting closer to your goal and the reason why you see a particular situation as a challenge is because it represents something new to you and that means there is something you need to do differently, you may need to learn a new skill, you may need to work a little harder or longer, you may need to adjust your plan or you can give up thinking it´s so hard and it´s impossible for you.

Challenges are there to help you grow, when you set a goal it means you need to become someone else, there´s something you need to learn and adjust in your life in order to accomplish that goal, you can´t be the same person. There´s always something you need to learn or improve and the moment you learn a new skill and you keep getting better you are changing, that new knowledge is making you who you need to be to accomplish that specific goal.

Even life is challenging, every time you encounter yourself in a new situation it´s a challenge and your perspective is what determines your result. When you start college or your first job, every time you start a new job, when you change home or school all those represents challenge. If someone you care about is going through a hard situation financially or health related that´s also a challenge.

Life is full of challenging moments and most of us when we find ourselves in one of this challenging moments we get paralyzed, we want to be and feel comfortable, we´re looking for easy paths and hacks but the reality is that if you want to live a life you are proud you´re going to be faced with so many challenges. A boring life leads to procrastination even when you feel secure, you can have a secure job, a secure pay check but we´re not designed to live a life of security and comfort, we´re designed to live a life of adventures and challenges those adventures and challenges will make you grow physically, emotionally and mentally and that´s what we need, we need to be strong enough to go through life because it can be difficult sometimes. And this difficulties and all challenges can seem bigger when you´re working for someone else´s goals and to make it even worse at the end you´ll regret because you didn´t live the life you know you could just because you preferred that safety and comfort.

So, life is challenging anyway, make sure you´re working for the goals and what you want to accomplish and make sure the challenges you need to go through are the ones that get you closer to your goals, to what you want. Don´t let life be boring, take charge and set a goal that gets you out of your comfort zone and start living as you´re supposed to live. Know that you can accomplish those big goals and overcome any obstacle if you have the motivation and that motivation comes from something you do want to achieve.

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Small daily achievements lead to great results


What do you do every day? How do you spend your time? Who do you spend your time with? This are important questions that determine not only how you´re living right now, but also how you´ll live 3 or 5 years from now. If you don´t like your life now, you can change it.

We all follow certain habits and routines every single day, from the moment we get up until we go to sleep there are some activities we do over and over exactly in the same order, in the same way, our life is based on those habits and routines and they are the most important point we need to consider when we want to start changing our life. Those small activities that seem to not have a huge impact on our life are actually the ones creating it.

Your day creates your life, so if you think you deserve a better life and better results, if you think you are capable of more the best way to start is by changing those habits and routines. You need to start small, there´s no way you can make big changes at the beginning because you´ll fail, any change represent a challenge and your mind will fight to get you back to your old routines, it wants to be comfortable so you need to start with small changes. The way to do this is by identifying an activity you do daily that may be having a negative impact on your day and life and replace it with a positive one, it can be getting up when your alarm clock sounds the first time without pressing the snooze bottom, it may be setting a sleep schedule and waking up at the same time every day, it can be stop checking your cell phone, social media or email right when you wake up and instead take a couple of minutes, around 5 to 10 minutes to meditate and visualize your day. It may be going for a walk after lunch and dinner.

We all have unhealthy habits and routines that are having a negative impact on our day and life so the first step is to identify those negative habits and replace them with a positive one, it´s really hard to eliminate negative habits or routines so replacing them with a positive and good one is a better strategy.

If you think about all the progress and how your days and life can improve in one month just by making small changes on your routines and making sure that you accomplish that small goal you won´t waste another day. The moment you decide and commit to start making a change in your life you need to be really clear of what you want to achieve, it may be something as simple as making your bed right when you get up, you set this small activity as a goal and every day you accomplish it you´ll feel better with yourself, you get that sense of accomplishment, you start increasing confidence, you do this for a couple of weeks and then you add another activity and you make sure you´re accomplishing this 2 activities every single day until they become habits, then you add another one.

You can use this strategy of small achievements to anything you want to accomplish, if you want to lose weight you can start by eliminating all processed and junk food and replace it with some whole, fresh foods, you can eliminate snacks or replace them with healthy ones, you can eliminate soda and all unhealthy beverages and replace them with tea or sparkling water. You can start going for a walk after lunch and dinner, you can start doing bodyweight exercises like squats and pushups before going to school or work or when you get back home.

Just choose an activity you want to accomplish every day, think and ask what you can do to improve your day or to achieve your goal and you will get ideas, from those ideas take the one that is easier, the one you are sure you can do every day and start doing it, if you do it every single day for a couple of weeks you´ll see that it´s possible to accomplish bigger goals and projects, you start to realize that one single activity done every day leads to great results, even if it´s small. What you´re accomplishing with these small achievements is getting a sense of achievement, knowing that you can accomplish something and that will lead to bigger achievements and projects. You realize that consistency is the key so you build that consistency and discipline knowing for sure that if you do it every day you will get the results.

Don´t forget, your day creates your life. If you have a dream life, if you want to live a certain way, think about of how a day would look like in that dream life and start living that way.

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Focus on what you can control


Every single day we go through so many different situations, some of them good and some bad, we do have control over some of them so we can change the outcome by taking action and doing something different and we don´t have control over others, but we can still make that situation worse or maintain it as it is by the way we respond.

There are some situations that we can control, for most of us this situations we do have control over are small but crucial they can make a huge difference on our days and life, some examples are exercise, diet, quality of sleep, our emotions, what we read and listen to, who we spend time with, what we do on our spare time, our values, how hard we work, our perspective in any situation. These small things can change our life completely once we realize we have control over them and start taking that control back.

We have control over what we eat, if we decide to eat healthy foods we can start doing it now, we don´t need external sources to make that happen, when we go to the gym we are in control of our workout and how hard we exercise, we can have total control of the quality of our sleep we only need to develop a sleep routine to make sure the amount of sleep we get is the best possible. We have control over what we read and listen to, we can read news and spend a lot of time on social media or we can read a book and listen to podcasts, we can spend time with people we love and care about and want to see us succeed or we can spend time with people who don´t support us.

For most of us in most cases it´s really hard to make sure that any situation or project is going to end the way we want, we can do our best and think about all the outcomes positive and negative to be prepared but there´s always something outside of our control, the bigger the project or situation the possibilities of something going wrong increases and there are more things outside of our control.

In the situations where everything is outside of our control, there´s still something we do have control over, how we respond. If we are stuck in traffic, if our flight was delayed, if the package was delayed, if it´s raining, etc; this are situations outside of our control it doesn´t matter if we shout or scream to the flight attendant or to the girl or guy next to us, it doesn´t matter how much we pray, the situation won´t change and all those negative reactions will only make the situation worse. What we can do here is respond in the best way possible, we do not have control over the situation and everything that´s happening, but we do have control over our emotions and the way we respond.

Do not let something outside of you, something external whether it´s a person or situation control your thoughts, emotions and actions. When we let someone or something outside control us we are only reacting and in most cases this reactions only make the situation worse.

Being able to control how we respond on situations outside of our control is hard, in a way we know there´s nothing we can do to improve the situation, we know that yelling to someone will not make the flight leave on time, we know that we can pray and hope for the rain to stop but it won´t stop the rain, but still most of us can´t control our emotions at those moments.

The first step is to identify each situation, knowing which ones are outside of your control and which ones are within your control, when you know which situations are within your control think about what you need to do and take action, for the situations outside of your control you can still control how you respond so in this case what you need to do is stop, take a step back to calm and relax. We all know that in some situations it´s better to do nothing, to just sit there and wait until that situation is over in a calm way but most of us are not able to do this so by taking a step back and taking the time to consciously calm yourself you are able to let that situation end without making it worse.

Whether we have control over the situations or not there´s always something we can do, if we have control then we need to take action, if we don´t have control we can still control our emotions and respond in a way that can keep that situation neutral instead of reacting and making the situation worse.

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Is it more important to achieve a goal or the journey?


The short answer is, we can´t deny that they´re both important but the journey is key.

How many of us want to lose weight for any reason, it may be to improve our health or because of insecurities. Some of us may have health problems and in some cases losing weight is necessary otherwise those health problems will keep getting worse. For others the reason why we want to lose weight is because we don´t like the way we look and feel, we feel terrible about ourselves, we don´t have confidence, we´re not living the life we want to live so we want to improve.

There´s a reason why the journey to any goal is hard, in the case of weight loss, we´ve been following unhealthy habits that lead us to where we are now and the moment we start making changes it´s uncomfortable, we go through mental and emotional stuff and we also go through physical pain, a good pain that gives our body the stimuli to change and this is hard. That journey is key to develop the habits we need to maintain our results and keep improving but also plays a huge role on training our mind. If you are strong enough mentally then you´ll get through whatever challenge appears on the journey until you reach your goal.

Weight loss is actually simple, I know you´ve heard time and time again that famous advice “eat less – move more” and yes you do need to eat less and move more but people won´t tell you the other part of the advice. How can you eat less and move more when you feel tired and hungry all the time? That advice is only based on calories which won´t fix the root problem, the root problem is on your hormones so when you fix your hormones first then weight loss is really simple and easy.

You achieved your goal and now what? This is the reason why your weight loss journey is probably more important than reaching your goal. The journey is key to make sure you develop the habits you need to keep the weight off and keep progressing. If you have weight to lose this means that you´ve followed unhealthy habits for years so it will take time to lose that weight and if you want to keep it off then you need to develop healthy habits that lead to a healthy lifestyle. Those habits include exercising every day, getting high quality sleep every night, following a strategy to lower your levels of stress and a healthy diet. Through your journey you work on tools that help you improve your sleep, lower stress, finding ways to exercise every day and eating healthy. When you reach your weight loss goals most of the changes and the actions you took to achieve your goal are now habits and routines. Those new habits and routines are now part of your life and as you keep doing them you´ll find it really simple, easy and enjoyable to keep the weight off.

The journey also helps to develop a strong mindset, as we mentioned before for any goal you want to achieve there are some changes you need to make, there´s some action you need to take and those actions will take you out of your comfort zone making the journey way more challenging, as you keep moving forward you´re getting stronger mentally so when you reach your goal you feel more confident not only because you look way better physically but because you know you went through so many challenges and you overcame every single one of them.

Every time you achieve your goal you´ll see that there´s always something you want to improve. Once you reach your goal you may look in the mirror and find something you don´t like about your body, about yourself, something you want to improve always searching for perfection. This is normal to a certain point, most of us will never be completely satisfied with our body so we set another goal to improve that muscle group or to lose a little more fat, to get bigger, etc. but if you´re not aware and if you focus a lot on being perfect this will create more damage. None of us are perfect so the goal is to be the best we can be and be comfortable with our achievements if we know we give our all.

As human beings we are goal achievers, if we don´t set goals and we´re not motivated then life gets boring, when we set goals we direct our mind and concentration to one single target, and the journey is what makes us grow physically and mentally.

Start now setting a goal you want to achieve, it doesn´t need to be around fitness and health you can set goals for all areas of your life, do you want to lose weight? Or gain lean muscle mass? Do you want to write a book? What a about that project you´ve been postponing?

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Food addiction is real


For the past years our relationship with food has changed for the worse leading to different diseases and putting at risk our mental and emotional health. Food addiction is real and it´s making us sick.

Many of the health problems we´re seeing today mentally and physical are caused by food addiction especially sugar addiction the good news is that many of this health problems can be prevented.

The reason why sugar creates addiction is because every time you eat sugar blood glucose raises and insulin also raises to bring blood sugar down, this process leads to cravings and sugar also releases dopamine which is the feel good hormone before eating a meal, snack or dessert your get a sense of anticipation, you know it´s going to be good because you love that food and when you eat it you get that positive feeling, you feel good thanks to dopamine. Every time you eat you´re looking for that same feeling but if you eat the same amount you won´t get the same level of sensation or feeling so you need more and more.

We need to mention that processed foods not only contain sugar, they also contain more ingredients to make sure the products taste delicious and it creates addiction so that you can´t stop eating it.

Now there´s a huge problem, the reason I call this food addiction is that this not only happens with sweet foods like candies, sweets, chocolate, fruit; it also happens with carbohydrates like bread, cereal, pasta because they turn into glucose in your body. This is why when you want to stop the food addiction you need to stop eating all carbohydrates for a period of time and it´s hard because you´ll get all the withdraw symptoms of addiction.

When insulin is high it will make you store fat and it will make it almost impossible to burn fat so if your goal is to lose weight then you need to keep insulin low and the way to achieve that is by reducing sugar. When you eat sugar on a regular basis which is what most of us do, we eat sugar every couple hours because that´s what we´ve told then this leads to chronic elevated blood sugar and insulin which leads to diabetes, obesity, fatty liver and other chronic diseases. Sugar also depletes the body from nutrients and our body needs to nutrients to function properly so there are many reasons to eliminate processed sugar from our diet and keep carbohydrates low.

The huge problem is that sugar is in almost everything, so many processed foods have sugar so it´s not only candies, sweets or fruit juice, also chips, chocolates, bread, pasta.

The ways to find out if you are addicted to sugar is by answering the questions below:

1.- Do you find yourself thinking about food all the time? Especially your favorite snack or dessert?

2.- When you feel stressed, sad, overwhelmed, depressed or anxious you go for some unhealthy food to eat?

3.- Have you hidden your favorite snacks from friends or family?

4.- Have you ever thought about stop eating some of those foods because you´re probably eating too much?

5.- Have you ever use your favorite meal, snack or dessert as a motivation to finish some activity? When I finish this activity I will have a donut, pizza, cake, cupcake, etc?

If you answered yes to this questions then you are addicted to sugar and food so you need to start making some changes and when you start making those changes you´ll go throw a period of withdraw were you´ll feel anxious, you may have headaches, insomnia.

Here are some steps you can follow to stop that sugar and food addiction:

1.- Accept that you are addicted to food and that it´s within your control to make a change.

2.- Be aware of all the products and foods that contain sugar, this includes bread, pasta, cereal, fruit

3.- Make sure that you´re eating enough to feel satiated and full by eating healthy fats and protein

4.- Find something you love doing to release dopamine and make you feel good (eating unhealthy foods is not part of this)

I´ve never liked the word “diet” because it automatically sends a message to your brain that you´ll be eliminating foods, desserts and snacks you love for a certain period of time and this increases your cravings making it harder to stay on track and the worst part of this is that it´s not something you need to follow for a certain period of time, it´s for the rest of your life and it´s not eliminating foods, it´s about changing unhealthy ingredients for healthy ones. When you want to stop your food addiction you need to find healthy ingredients you can use to replace the unhealthy ones, this is what we´re going to talk about on future posts so make sure you´re following us on social media.

Let us know by leaving a comment down below and on Twitter if you´re addicted to food and if you´ve tried to change that before.

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