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Motivation

What people won´t tell you about weight loss

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Losing weight has become a common goal in fitness and even more in January, it´s a very common New Years Resolution and almost every year all gyms are full of people who set this goal, but most of them give up.

When you set your weight loss goal you think about exercise and diet, for exercise you think about cardio or aerobic type and maybe some light weights especially if you´re a girl and for diet you think about low fats, low carb and you stick to lean meats like chicken, some veggies and salads. Guys may think about going to the gym, lift weights and do some cardio and for diet they also go for lean meats, veggies and rice.

This is what the industries had made us believe even dietitians or nutritionist will give you this recommendations, unfortunately those recommendations or advices are not the best ones or the right ones if we focus on making your weight loss last.

There are some points you need to consider and most people in the industry won´t tell you about weight loss but if you want to succeed you need to know about them:

1.- It´s not about losing weight fast, it´s about keeping it off

Most weight loss programs, fitness experts and gurus will help you lose weight fast but this is a huge mistake. When you lose weight fast by following low restrictive calorie diets and a tone of cardio or aerobic exercise where you eat to little and you have just a few food choices you are not giving your body the nutrients it needs and you are doing a tone of not the best type of exercise you´ll lose weight fast, but you won´t be able to make those results last. Those programs do more damage to your body so it will be harder for you to maintain your results, you´ll need to eat less and less and exercise more, this is why most people gain all the weight back.

2.- It takes time and effort

Even when you can see amazing results in a months or a couple of weeks depending of how much weight you got to lose it takes time and effort. You do need to eat a little less, limit and preferably avoid some unhealthy foods and do some exercise (the right type of exercise, the right way). If it was easy then we all be lean. It takes time and effort from you but once you achieve your desired goal and physique it´s easier and enjoyable to maintain your results if you did it the right way.

3.- You´ll feel hungry

When you want to lose weight you do need to eat a little less so that your body can use stored body fat as energy, but this is just a small piece of the puzzle. I need to say that you will feel hungry but the type if hunger and the symptoms that go with it play an important role. You need to make sure that the hunger you feel is the right one and that you´re not having any negative symptom (we´ll talk about this on a future post). Feeling the right type of hunger is key for weight loss so you need to be mentally strong and lock in your goal so that you can reach it.

4.- There will be hard days

Weight loss is simple but not easy. Some days you´ll be completely lock in your goal and you´ll go through all the negative stuff with ease, you´ll be able to ignore the hunger and cravings, exercise, maintain stress low and get high quality sleep, this days are your best days and we would want to have only this amazing days throughout the journey but it´s impossible. You need to accept that you´ll have bad and hard days, some days you´ll have more hunger, some days your cravings will increase, some days you won´t feel motivated and with the energy you to exercise but those are the days you need to concentrate on your goal on a higher level, you need to get up and exercise, show up even if you don´t feel like it, on this days you may not break any record, your effort and intensity won´t be at peak but you will feel a sense of accomplishment after you´re done. If you made a wrong choice with your diet do not blame yourself, do not make that one single meal or one bad choice ruin the rest of your day. Just move on. Accept that there will be hard days and that you´ll make some mistakes but do not get obsessed with them, just move on and keep your eyes on your goal.

5.- It´s about developing healthy habits

Sustainable weight loss is about developing healthy habits. In regards to diet and exercise you need to develop the habit of doing some physical activity every day, working on your strength and adding some cardio. For your diets there will be foods you need to avoid because of the negative impact they have on your health and weight and you need to find foods you like. Your weight loss journey is not only a couple of months where you only focus on losing weight, those months are your transition from an unhealthy diet and sedentary lifestyle to a healthy diet and physical lifestyle. You are developing the habits you need to make your weight loss sustainable in a simple and enjoyable way during those months.

That you know more about what it actually takes to lose weight then you´re getting on the right track to lose weight once and for all. If you have any question or comment leave it down below and on Twitter so we can help you achieve your goal and improve your life.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

How gratitude improves your life

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Life goes so fast and if we don´t take time to be grateful for what we have and what we experienced we will never be happy, we will never value the smallest things in life which are the ones that gives us more joy.

If you want to improve your life take a couple of minutes every day and write about the things you are grateful for, think about all the big and small things that are going on right in your day and your life. The smallest things are the ones the gives us more happiness, the ones that makes us feel great, things that we don´t value anymore or we don´t give them the attention they deserve, we take so many things for granted and we forget that in just a blink of an eye we can lose them, when we lose them we realize that we had a lot.

Being grateful is a great tool to start developing optimism and perspective, most of us tend to focus on the negative, everything that is going on wrong in our days and life, we´ve been loaded with negative our entire lives that is really easy for us to focus on everything that is wrong but, when we focus on negative stuff we attract more negativity to our life, if you want to live a more positive life and attract positive stuff you need to change your perspective and develop an optimistic attitude.

Gratitude is about focusing on the positive and good things that happen to you during the day, the things you are grateful, this changes your mind and brain from looking for all the negative and everything that went wrong to looking for the positive and everything that went right. When you do this daily you start training your mind to see every situation in a positive way. This does not mean that you try to ignore everything that is going wrong in certain situations like right now with the pandemic, this means that you accept that you are going through a hard situation but you are able to see a positive and brighter future which gives you hope and keeps you in an optimistic mindset.

What you think about determines how you feel, if you focus on negativity you´re feelings and emotions will be negative, low frequencies and this attracts more negativity so that you have more things to complain about and you can keep thinking and feeling negative. If you focus on positivity by thinking and being grateful for all the good things that happened today and you feel grateful for all those things then those feelings are higher frequencies and you start attracting more positive things to your life, you attract more things to be grateful for and to feel grateful.

We all see the world in different ways, if you are grateful and optimistic you´ll see the world in a more brighter light, if you are negative and spend more time complaining then you´ll see the world as a more darker place.

Gratitude improves all areas of your life from your relationships because you become more happier and positive, people like to spend more time with other people who are positive and happy and it´s easier for you to enjoy and support the success of others which make people stay closer to you, you are more sociable and people trust you more. If you practice gratitude before going to sleep your quality and quality of sleep improves, if you have trouble with sleep because of worries, anxiety, stress then by practicing gratitude thinking about things you are grateful for and feeling grateful for them you reduce stress and calm your mind and body helping you get better sleep.

Gratitude also improves your health physical and mental, you feel better, you have more energy which increases the chances of you doing what you need to do and achieve your goals.

Let me know by leaving a comment on Facebook and Twitter if you practice gratitude and how it has improved your life or if you will start being grateful.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

Pain and failure are the secret to growth and strength

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If you don´t fail you´ll never grow, if you don´t go through the pain you´ll never grow either. The only way to grow and get stronger physically, mentally, emotionally is through pain and failure.

Every new level you reach requires a new you, one that is willing to learn, to sacrifice, to struggle, to go through periods of pain acquire the skills you need to make it through all the challenges that will take you to your next step.

Learning and growing never stops, the moment you stop learning, the moment you stop accepting challenges, the moment you stop failing, the moment you avoid the pain is the moment you´ll start going backwards.

First, understanding that failure is part of life and you need it is crucial. If you avoid failure then you won´t live to your capacity, from small failures to big ones there are lessons to learn in all of them. There´s nothing to learn from winnings, all the lessons come from the failures and those failures are needed in order to succeed.

All the most successful people from politics, to sports, to business they all have failed many times and most of them have mentioned several times that they succeed or win because they´ve failed many times and we remember their success and not their failures.

Perspective plays an important role here, if you ask yourself what can you learn from this? And try to find all the mistakes and all the lessons (without judging yourself) then you´ll be able to take that failure as a lesson and a way to improve. This mentality makes you stronger, if you are strong enough mentally to go through all the challenges and failing over and over, learning from those failures, improving and progressing then success will come to you.

Life can be painful, it most be. There´s a huge difference between good pain, bad pain and suffering which we will talk about on future posts. On this post we´re going to be talking about positive pain. Pain is what triggers grow, when you go to the gym or exercise you know you´ll be going through a time of pain and this triggers your muscle to grow, to get stronger. This applies to all areas of life, pain is a trigger to grow, the important part here is: are you willing to go through the pain so that you can achieve a certain goal?

Most people give up the moment they start feeling the pain, when they are exercising the moment they start feeling a slight amount of pain they stop even when they can get 3, 4 or more reps, they don´t want to feel uncomfortable. This happen not only when they are exercising, also at school, at home, when they need to stay out of their comfort zone and go through a tedious, boring, overwhelming and tired process of learning they give up when things start to get tough. Part of grow if having the strength of mind to go through the pain by visualizing your goal.       

We all have an amazing potential to achieve great things in life but that is only possible if you are willing to make some sacrifices, to step out of your comfort zone and accept challenges, to go through the pain and fail over and over taking them as lessons, keep practicing and getting better every single day.

For most of us developing a strong mindset is the hardest part, a strong mindset is the one that helps us go through the pain and failure but if we are not strong enough mentally then we will give up.

Pain and failure can also be a motivation to keep working and work even harder on your goal or project, it can give you more reasons why you´re doing what you are doing or they can be the trigger to start working on something positive that can be beneficial not only to you but to others by helping and sharing.

For some of us experiencing pain is the beginning of a new life, one that gives us focus and take us on our life path, it helps us find our purpose and when combined with our passions or what we love doing then it can completely takes us to the most incredible life.

When you are going through some difficult times, when you are going through pain or failure stay as optimistic as possible, it may be hard for you to be positive if there are too many things going wrong but by being optimistic and seeing a brighter future you are able to make mental shift and respond in a better way.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

How to develop optimism

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So many people talk about being more positive, “be more positive!” it´s their best advice as if this was so simple for all of us and of course, it´s even harder when we´re going through a difficult situation but, if positivity doesn´t seem to be working for you then you can try being more optimistic.

Positivity is all about seeing the positive stuff in all situations, see the positive in everyone and everything even when the world is falling apart, when the world is on fire. When we´re living situations like the one right now with coronavirus positivity is about finding the positive aspects but, this can be difficult to you.

With positivity you train your mind to see and look for the positive things in every situation and everyone. Some people find it hard to be more positive and to make positivity part of their life because in a certain way they´re ignoring all the negative stuff going on and there are some situations that it´s impossible to ignore everything that is going wrong and when you try to do it you feel worse.

Optimism is about accepting reality but looking forward to a better future, to a positive outcome. You accept that what you are going through right now is hard and tough but you now you can get through it and you are hopeful that something better is coming.

With optimism you accept the reality and train your mind to see pass that challenge to a brighter future.

For some people is easier to develop an optimistic mindset because you are accepting the reality, you are accepting all the negative, and wrong things going on, even all the sad things going on but you know that this won´t last forever and there are great things coming in the future. Optimism is that strong hope and belief that something better is coming.

Even when positivity and optimism have some differences, they still have at list one thing in common which is the way you choose to see every situation, the way you choose to see the world. We can´t deny that negativity is the worst you can do because the more you choose to see the world and every situation from a negative outlook the more negative situations will come to you and you keep living an unhealthy lifestyle full of unnecessary stress, fear and anxiety. When you choose to see every situation from a positive or optimistic outlook you are training your mind to stop looking for all the negative stuff going on and instead you work on looking for the positive things going on or the positive results or outcome, you can think about a better future after you overcome this challenge.

Some steps you can take to start developing optimism are:

1.- Make the decision and commitment to change your mindset.

2.- If it´s hard for you to be positive when you´re going through a tough situation just accept that what you are living right now is hard, but it´s not the end

3.- Think about positive outcomes and positive results once that situation is over

4.- Stay open to possibilities that can help you improve the situation

5.- See that situation as a challenge that will help you learn and get stronger.

Your perspective, the way you choose to see each situation and your life in general is a choice, you can choose whether you wan to stay seeing everything from a negative perspective or you can choose to start being more optimistic. Accept what´s happening right now but realize that it´s not forever and you can get though it and remain hopeful for the better future that is coming.

Let me know by leaving a comment on Facebook and Twitter if you have tried to be more positive and optimistic and if it was easy for you or if you struggle with it.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

Focus on progress

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How many times have you started a project and you were obsessed with getting every detail perfect? I´ve done this too but, focusing on perfection only creates anxiety and slow our productivity and progress.

From what I´ve seen progress leads to happiness, perfection leads to anxiety. As tony Robbins says, “Progress equals happiness”. Just think about how you feel when you realize you are making progress in a project or whatever you are doing? You feel accomplished, your self-confidence increases, and you feel happy.

This may be true or false for you but in most cases, perfection get us stuck in some little detail and stop our results while progress let us keep going and improving along the way.

When we focus on progress our goal is to make the best, we can with what we got at that time, and this includes time, skills, knowledge, resources, equipment. And you are committed to improving every single day, being better every day, learning something knew or improving skills.

Our ultimate goal is to keep learning, keep growing and keep improving, the moment we stop making progress we start losing that feeling of achievement and if we let this feeling run our days and life for a long period of time it can lead to mental problems.

When you focus on perfection and if you get obsessed with it you can develop a negative mindset, wanting perfection on every single detail on everything you do is really hard to achieve, more often than you not you won´t be satisfied with the results, it will take you a long time, hard work and effort until you feel are satisfied and think the result is perfect. If you are not satisfied with the result you can get to a point where you don´t feel worthy or capable which leads to a negative and limiting mindset.

Progress on the other hand focuses on doing the best you can with what you know and what you have at that moment knowing that you can always improve, knowing that you can get better every single day by learning new skills or improving the ones you already know and also by getting more or better equipment or tools when you can. It´s about making sure you did your best and you give your all and feeling satisfied with your result. Realizing it was the best you could do but, tomorrow you can do better.

Some steps you can take today to start focusing on progress and stop chasing perfection are:

1.- Realize and accept that chasing perfection is almost impossible, you won´t feel satisfied and it will leave you feeling bad

2.- Think about doing the best you can with what you have

3.- Always keep in mind that you can improve every single day, learn new skills or improve the ones you already know

4.- Take does new or improved skills and apply them to help you get better results every day

5.- Focus on how you feel when you see you are making progress.

When you are aware of your feelings, your emotions is easier to make a change, most of us do not want to feel bad about ourselves, we want to feel uplifting emotions and happiness is one of them, the feeling of accomplishment is another one that makes us feel worthy and capable, when you focus on progress and see it make sure that you are aware of your feelings and enjoy them, this keeps you in the right track wanting more so you stay on that progress search.

Let me know by leaving a comment on Facebook and Twitter if you tend to focus on perfection over progress and what has been your result.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

The power of perspective

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There are different perspectives from which we can view life, and those perspectives are different for each of us, you and I won´t see life the same way, we won´t have the same perspective but our perspective is what makes the difference on whether we get a positive or a negative outcome.

How we perceive life is a result of our values, believes, and all the experiences we´ve been through, if we´re surrounded by people who has a very negative perspective of life in general we will get use to seeing every situation from a very negative perspective, the bad things of everything that happen and we will block all positive outcomes.

We´re all going through hard times right now, it doesn´t matter where country you live in, most of us need to stay home to fight this virus and just the idea of staying home and isolation creates negativity for some people. If we see all this situation from a negative perspective, we´re only making it harder on ourselves. We think about all the people infected, the people who didn´t make it, all the people who has lost their jobs, the economy, etc.

It´s easier to focus on negativity and think about all the possible negative outcomes this is what help us survive and that´s the job of our brain, to keep us alive but, in most cases we our brain start creating negative scenarios and we stop seeing reality, we stop seeing what really is happening.

It´s in times like this one that we need to change the perspective, see the situation from another angle, find all the positive points and remain optimistic. There´s always a positive outcome, something good comes from all challenges and the harder the challenge the greater the outcome. But if we want a positive outcome, we need to have the right perspective. When we see any situation from a negative angle we close and block our mind to find solutions, instead we see it as challenges and problems without solutions.

When you see every situation from a negative perspective you block your mind from finding solutions so you get stuck and the results will be negative, the chances of all the negative results that your mind created becoming a reality increases.

If you train your mind to see every situation from a positive perspective, being more optimistic or at least at the beginning making the effort of seeing the situation from another angle, understanding and being open to others´ points of views your setting yourself to a positive result. You are being opened and this gives your mind the job to focus on finding solutions.

With this comes respect, knowing that we all see the world, life and all situations from a different perspective we need to respect each other’s point of view, try to understand them and even learn from them.

Our perspective is how we see our life, our own version of the life we´re living or the situation we´re living but that version can have an impact on our future. Our perspective, our values and beliefs, our thoughts, and our behaviors are ultimately what create our life, if we don´t like the life we´re living then we need to make some changes and one of those changes include being open to different ideas and find different solutions, learning from every situation and becoming a little better every day.

This is up to you, you can train your mind to be more optimistic by finding the positive and really believing that everything will turn out ok or you can stay closed to negative thoughts that just keep you stuck.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

Be more positive! How you can do it!

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We´ve heard so many times that we need to be more positive, that positivity will improves our life, if we think positively we will attract good stuff but if you´ve been trying this for some time you may be thinking that it actually doesn´t work, being positive doesn´t improve your life. The problem is we can´t be positive in just some situations, we can´t just practice positivity a couple of minutes a day, it needs to be something we practice every single moment of our day, it needs to be a lifestyle.

Positivity doesn´t mean being positive every now and then we need to practice it every day until it becomes part of us.

Positivity has many benefits for our life and health like being more productive, reducing stress, improves relationships, helps us increase confidence, increase our chances of success, when we practice positivity on a daily basis we live more happier and we enjoy more every moment.

Everything is energy including our thoughts and emotions this is why when something bad happens to us, we keep thinking about that situation and we feel anxious, angry, frustrated and more negative situations keep happening to us, we just keep attracting negativity to our lives.

When something great happens to us we feel excited and we´re happy and more positive things happen, we keep attracting positive situations to our lives.

When we´re born we´re full of positivity we don´t have any worries, stress, anger but as we grow older life gets in the way and this means that we get bombarded with negative information from the news, to Tv shows, we compare ourselves with pictures and posts full of filters on social media, we get stressed out by the rules of society and trying to fit in, we may be bullied or make fun of, etc; all this negative information gets inside of us and we become negative persons we starts thinking negatively about ourselves, we spend most of our entire day entertaining negative thoughts and in negative self-talk and this is how we live. Surrounded by negativity all around us and being negative inside.

Negativity carries a very low vibration or frequency and positivity carries a high vibration or frequency, the moment we start being positive we raise our vibration or energy and if we are able to maintain this high frequency and vibrations long enough it just take some time until positive situations start happening to us, all of a sudden life starts to be better.

What we need to do is eliminate all the negativity inside of us, we need to realize that we will be bombarded with negativity every single day, but we can´t let that negativity get inside of us. To do this we need to practice positivity but not just once or twice a day, we need to do it every single moment of our day and every single day until it becomes part of us. If we practice positive thinking in the morning when we wake up or before going to bed it´s so little that it won´t help us get rid of all the negativity inside of us, the only way to get rid of all the negativity inside us that is running our thoughts and life we need to think positive the entire day and make it a lifestyle.   

Here are some steps you can start doing today to add positivity to your life:

1. Practice gratitude.- Gratitude is one of the highest emotions that can change our mood and state quickly, every morning right after you wake up and every night right before you fall asleep think about 3 to 5 things that you are grateful for and try to maintain that gratitude state for the rest of the day.

2. Think of the positive outcome in any situation.- Our brain loves to focus on the negative side of things and it will come with all the negative outcomes. It doesn´t matter what you´re doing today or what situation you are in focus on the positive outcome.

The hardest part of making positivity a lifestyle is that in the beginning it takes conscious effort, we´re so use to watching, hearing and sharing negative information and we let that negativity enter our brain that we need to be aware every single moment of what we let into our life. We need to be conscious and start focusing and finding the positive outcomes and results in all situations, it´s about creating a positive life for yourself and this includes not letting any negativity into your mind and looking for the positive in everything and everyone around you.

It takes time to see results because of all the negativity we need to get rid of, but this is one of the best practices we can do to improve our life.

Positivity not only helps us live a happier life and keeps us healthy, it also improves our brain and our ability to stay focus, get things done and increase our chances of success, the reason why is because positivity opens our mind to more opportunities, when we think that something is possible or we´re thinking on the positive outcomes on any situation we´re giving directions to our brain to find ways in which we can get the results we want contrary to negative thoughts. Positivity makes us more creative and we can find different solutions to get a desired outcome.

Positivity is contagious have you met someone who is positive, happy and is always having fun? we all get amazed by their attitude and positivity that we want to spend more time around them, positivity attracts people to us but we don´t need anyone to be happy, we need to start by having fun alone being positive alone and then we can share that same attitude with the people around us.

Start today, be more positive at everything you do and wherever you are and let us know on our Twitter or Facebook account if you´ve seen any difference in your life.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

Those limiting beliefs are holding you back

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It´s incredible how much we can all accomplish in our life, we all have amazing capabilities, abilities, talents to live a happy and fulfilled life, a life we are proud of but it´s also amazing how most of us never get to live to our full potential. And the reason why we don´t accomplish as much as we could is because of limiting beliefs, if you get rid of them your life will be amazing.

Our beliefs start with an idea that is repeated over and over which can come from our family, friends, society, our neighbors, our environment, after repeating that same idea over and over it creates a belief that is kept in our subconscious mind. With negative and painful experiences the belief is created almost automatically as a way for our subconscious to make sure that we remember that event and avoid it at all costs.

When we´re kids almost everything we see and hear we take it as a fact and while we´re growing up we develop most of the beliefs that rule our life nowadays, if someone told us that we´re not good enough, that we don´t deserve to win, that money is hard to get, that we´re obese and we´ll never be lean, etc; if we hear all those negative comments over and over and over we start thinking of them as being real and they become beliefs that are now part of our subconscious.

There´s a big problem with our beliefs and that is that they create our life, if we are having success in life that means that our beliefs are right and positive, but if we´re not living the way we want that means that our beliefs are wrong and negative and they are the root of the problem.

We know that we need to take the right action that lead us to our goals but our habits, actions, beliefs and values need to be in harmony and since most of the time our subconscious mind is guiding us, our actions go towards our beliefs so if we have the wrong beliefs our habits and actions are going to follow those wrong beliefs we have in our mind even when we know consciously that those actions won´t get us closer to our goals.

Our brain is lazy so it will do everything it can to avoid pain and avoid using energy this is why beliefs and habits are important for our brain, they allow it to stay safe and keep energy. Our brain will ignore everything that doesn´t align with our beliefs, this is why when we decide to start something new like a fitness program our mind gets us all the excuses of why we shouldn´t be doing it.

Our thoughts conscious and subconscious create our reality so we may have set our goal and we take action every day but if it´s so hard for us to stay focused and it takes a lot of effort to take action, then some negative thoughts or limiting beliefs in our subconscious are holding us back. In this case our thoughts are controlling our life so what we need to do is take control of our life by taking control of our thoughts, once we are able to control our thoughts we can eliminate or get pass any limiting belief and develop a strong mindset that will lead to success.

Here are some steps you can follow to take control of your mind and start changing or eliminating limiting thoughts:

1. Identify negative or limiting beliefs.- You need to identify the beliefs that are keeping you stuck. For this you need to ask yourselves if that belief is helping me become the person I  want to be and is it helping me live the life I want to live? Is this belief taking me closer to my goal? If the answer to this questions is “no” then we´ve found a belief we need to change.

2. Decide the new beliefs you want.- You need to make sure that the new beliefs you choose help you grow and become the person you need to be to accomplish your goals.

3. Self-aware.- You need to be aware of your thoughts and when a thought or belief that you want to change comes to your mind realize that it was part of your old beliefs and it´s not part of the new ones, accept that in the past that belief was part of your thoughts and beliefs and it guided your decisions and actions but not anymore and, bring to your mind the new belief you want to replace the old belief and the one you´re working on to be part of your life.

4. Repeat the new belief over and over.- Repetition is key, you need to think and remember your new beliefs over and over until they get to the subconscious mind.

Changing beliefs or eliminating limiting beliefs is hard, it requires attention and being present and aware so work on one belief at a time, choose the one that will have a bigger impact, if you want to lose weight and get in shape you can start by taking a walk of 5 to 10 minutes in the morning before you go to work or late night after you come back home, or you can take a 10 minute walk after lunch or dinner or both if you can and say to yourself that you deserve to be lean, you deserve to be in great shape.

Do this tonight before you fall asleep, think of something you are grateful for and feel the emotion of gratitude, once you feel the emotion maintain it while saying to yourself that you deserve to be lean and in great shape. Tomorrow when you wake up feel grateful for the amazing day to come and repeat to yourself that you deserve to be lean and in great shape. As you go through your day remember those phrases and when a negative one comes to mind replace it with a positive one, and start visualizing yourself being lean and in that amazing physique you want.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam