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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How one of the 4 principles of fitness can pull you back


When it comes to weight loss most people only talk about diet and exercise and even when both are important sleep and stress also play a huge role. If you´re following your diet and exercise program but you´re not getting results and you don´t know why then it may one of this 2 principles is holding you back.

If you´ve been following me on social media and reading the posts then you know by now that weight loss is a lot more about making sure that your hormones and metabolism are working properly and then you eat a little less and exercise the right way. All this combined make weight loss really simple and easier. So exercise and diet do play a role but are only one piece of the puzzle, the type of exercise you do can benefit you or it can have a negative impact especially for maintaining your results, your foods choices can also benefit you or impact your progress negatively. What you eat and when you eat plays a huge role on hormones and metabolism, the right food choices will have a positive impact slowly improving the way both work and with time making it easier for you to lose weight and keep it off.

There are 2 other principles that if you don´t work on them they can block your results and most of us do not give them the attention the deserve, they are sleep and stress. They both have an impact on hormones, lack of sleep or poor quality sleep can make you insulin resistant plus all hormones get out of harmony, leptin and ghrelin won´t be functioning properly so you´ll feel hungry throughout the day and you´ll have more cravings and it will be harder to get pass those cravings and hunger so you end up eating more.

Stress not only increases cortisol, stress affects other hormones and almost your entire body, we know that when we´re on a stressful situation the fight or flight response activates which increases cortisol, adrenaline, our heart rate increases, blood flow and energy go to our limbs so that we can run or fight all this produces changes on our gut and how we digest food, this is why some very few people focus on being calm and relax before eating any meal.

We know that stress lead to poor quality sleep, increases cravings which all lead to eating more especially unhealthy foods or at least it makes it harder to stay on track. Even when you have a huge will power and are able to stay on track with your diet and exercise the impact that lack or poor quality sleep has on hormones and metabolism and the impact that stress has on your gut is enough to stop you from losing weight. Is enough for your body to say and think that there´s a lot of negative stuff going on that losing weight is not important (weight loss is not important for your body at any moment).

Working on the 4 principles of fitness is key, even when you are able to stay on track with your diet and exercise the negative impact to your hormones with one night of poor sleep and stress will block your results or possibly make you gain weight. The hardest part here is that most of us live with chronic stress, we think it´s normal and that´s how life is meant to be but it´s not, most of us work in a place where we don´t feel comfortable and safe and we don´t like what we do so the best option would be to do something you love and enjoy in a place, office or team where you feel comfortable, I know this isn´t possible for most of us so what you can do is take a couple of minutes every day before you go to sleep to meditate or if you don´t like meditation just do some breathing exercises, the goal is to focus your mind completely on your breathe and relaxing all your muscles and body, this will help lower stress and also improves sleep. For sleep going to sleep at the same time every day and waking up at the same time is really beneficial to help you get enough high quality sleep and make sure everything is working on harmony.

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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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Keep challenging yourself


The worst mistake we can make is stop challenging ourselves in all areas of life.

We´re all meant to thrive, to grow, to be better every day and the only way to keep growing is by challenging ourselves. The moment we stop challenging ourselves and we get comfortable we stop growing and we start going backwards.

We need to keep pushing ourselves and probably we´ll hate those moments, we need to get out of our comfort zone and most of us are afraid of the unknown or the pain we need to go through physically and mentally, we don´t want to feel any pain, we don´t want to work, we are lazy by nature but if we accept this we will fail over and over, we´ll never accomplish anything worthy and all our potential we´ll be lost.

Setting goals and plans and going through challenges is hard especially when you´ve lost confidence in yourself. Believing in yourself, self-confidence and self-esteem are key when you face challenges, the bigger the challenge the more confidence you need to have in yourself, but what happens when you´ve lost all that confidence and you don´t believe in yourself because you´ve failed before? This is why starting with small challenges is important, if you start with big challenges probably you´ll fail, not because you´re not capable but because of your mindset.

A life without challenges is a boring life, challenges are what make life interesting especially if you love or enjoy what you´re doing, I´m sure you can remember a time when you were facing a challenge, anyone it can be building Legos or a puzzle even, it can also be challenging yourself in the gym focusing if you can hit a certain number of reps with a certain amount of reps, I´m pretty sure you were really concentrated on what you were doing that time passed more rapidly and when you finished you felt a sense of accomplishment, you felt great, your confidence increased, you felt like a champion.

Now, most people doesn´t want to go through all the struggle of facing a challenge, they prefer the comfort and security of a 9 to 5 job, they prefer to be where they are instead of doing the hard work needed to get somewhere or something way better. Most people live this way in comfort and security, but if you look at their lives closely you´ll see it´s quite boring.

Living in comfort and security is not actually living, I´m not against a 9 to 5 job if you are willing to challenge yourself, learn and do whatever you need to do to be the best at what you do, if you´re a secretary what do you need to do to be the best, if you work in a bakery what can you do, what do you need to learn to bake the best and most delicious pastries, donuts, cakes, etc? If you´re a teacher what skills do you need to learn to become the best teacher?

If you really want to live you need to face challenges, life is difficult and the moment you decide to take charge of your life and start living you will start facing challenges that makes life exciting, to make sure you´re going on the right direction you need to be clear on what you want to achieve otherwise when you get faced with an obstacle or challenge you may be paralyzed not knowing what to do, you might make the wrong choices or you can give up, when you know what you want it´s easier to make choices and know what you need to do, what´s going to move you forward to you goal?

We all are capable of going through any challenge we jus need to believe in ourselves and have the confidence which is what small challenges do, starting small is always the best road to success, it builds confidence and the mentality you need to go through bigger challenges and keep growing.

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How failures make us lose confidence


We all have some dreams and goals we want to achieve, one day we wake up really motivated to start working on that goal, we write down not in the best way possible and a couple of weeks or months later we fail. We´re so depressed, we feel like failure, like not deserving anything, we feel worthless.

This may have happened to you once or twice, the moment you set a goal, start working on it, but suddenly you fail you lose confidence in yourself. It´s not that you´re unworthy or uncapable, it´s just that you didn´t set your goal the right way.

For some reason we´re not taught how to set goals properly, nowadays you can find so many people talking about goals, but none of them show us how to set goals properly and this is the reason why we feel like failure and why we lose confidence in ourselves even when all of us are capable of achieving really amazing things in life.

Most of us have loss confidence on ourselves, we believe we´re not capable of achieving big goals, the reason for this is because in the past we´ve set some goals, we decided to work on a project, to make some changes to our health and life, we write our New Years Resolution but we keep failing over and over, we weren´t able to achieve any of those goals, we didn´t finish the project and we didn´t make the changes we needed to improve our health and life.

Since we´re starting with the wrong mindset and attitude by having loss all confidence in ourselves if we set big goals it´s almost clear that we´re going to fail and every failure is a small step backwards that lead to us losing a lot more confidence and believing that we´re really not capable of achieving something worth it. The more you set big goals and fail the more confidence you lose. Every time this happens you feel worthless and uncapable and you´ll get to a point where you don´t want to set goal or start any project.

What you need to do here is to start increasing your self-confidence by setting small goals you can actually achieve, even if they seem really minor. For example if you want to lose weight and you need to lose a big amount of weight you can start by getting your sneackers and gym clothing ready the night before (considering you´re exercising in the morning) and setting the alarm clock, the next morning when the alarm clock sounds get up immediately, do not press the snooze button, just get up, put your gym clothes and go for a short walk. Just by getting up when the alarm sounds, putting on your gym clothes and going for a short walk even if they are 5 minutes that´s a huge win. If you want to make it even smaller start by getting up when your alarm sounds without pressing the snooze button, for some that´s a huge win.

You can also set a goal as increasing your daily physical activity, the way to do this can be by standing up during phone calls, going for a walk after lunch or dinner. This are the best ways to increase physical activity by adding steps, walking is a great cardio activity especially if you can do it outside and get sun light. You can also do some bodyweight exercises like squats, pushups, crunches, you can do 5 of each in the morning or at night when you´re back at home from school or work.

For your diet, if you eat several times a day meaning you have 3 or 4 big meals and then some snacks you can start by eliminating some of those snacks, or maybe trying some type of time restrictive eating, you can also swap unhealthy foods for healthy ones, if you like unhealthy snacks like chips, chocolates, cookies or candies you can change those options for nuts or seeds.

Everything you do in your day matters, even the small activities so starting small is the best way, think about small habits or routines, or small activities you can change or add to your day that will lead to your bigger goal. Going for small walks is a great way to start and also changing unhealthy foods for healthy ones.

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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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How to set goals and achieve them


So many people talk about the importance of setting goals, but why is it that we all have goals and we all dream with living a certain way and still most of us do not accomplish most of our goals and dreams?

We all have dreams, we all dream with that amazing life we would want to live but most of us don´t really think it should be possible, what if we take those dreams of how we would like to live and write them on a piece of paper with dates of when we want to accomplish a certain project or by when we want to buy that new car or house, and we create a plan of action and then start working on it every single day?

There´s not a big science on setting goals, it´s all about creating the discipline to take action every single day, to know what you need to do knowing that every day you are closer to accomplishing your goal if you work on it. If you want 100% results you need to give 100%.

The most important step on setting goals is to be really clear on what you want, you can achieve or accomplish whatever you set your mind to, the reason why you need to be really clear on what you want is that you give clear instructions to your brain on what to look for and when your brain knows exactly what to look for you´ll start getting ideas and seeing options that you´ve never seen before, this is because with a clear idea your brain is focused on looking for everything that can help you accomplish that goal and it shows you every idea, or options that are out there.

Those ideas an options were there before but you didn´t see them because your brain was looking for other stuff that seemed to be more relevant to you and if you weren´t clear on what you want then you´ll get all this different ideas and options that may not be related.

All of us are able to focus on one target as long as we´re clear on what we want, if we´re not clear then we don´t know what to look for or what to work for. When you set a goal you have a clear image of what you want to accomplish, then you take that big goal and break it down into smaller goals, if you have a big goal you want to accomplish in one year take that big goal and break it down into smaller goals you need to accomplish in one month and one week. Once you have those small goals you need to accomplish per week you can break them down into small activities you need to do every day.

Set big goals, goals that make you feel afraid and that take you out of your comfort zone, but be really clear on what you want and then just take that big goal and break it down, you don´t need to know exactly what you need to do, you don´t need to know where to start, the moment you set a clear goal your brain will start giving you answers and ideas, you can look for someone who´s already done what you want to accomplish and find out what she or he did, learn from people who have already achieve your goal and you´ll keep coming up with ideas until you know what you need to do.

An important point to mention is that you may not have the same opportunities, possibilities or equipment that the people you´re learning from had, you may have more options and opportunities or you may have less, you need to figure out ways to be effective and efficient with what you have. If you don´t have all the skills you need figure out which skill is going to give you the best results and get you farther and learn that one first, if you don´t have all the tools or equipment find out the one that is more useful, the one that will help you get more done and get that. Find ways to do the best possible with what you have right now.

Any goal you want to achieve comes with some sacrifice, even for the smaller goals, you need to push yourself, the reason you break your big goal into smaller ones is to make sure that you are pushing yourself and challenging yourself to reach a goal that you know you can accomplish if you work on it, if you do what you need to do every day. If you set a goal that´s to big and you don´t give yourself enough time or you´re not prepared for big goals then you´re setting yourself for failure and that failure will hold you back and probably you´ll stop working on your goal thinking you don´t deserve it. It´s not that you don´t deserve it, it´s just that you set a huge goal and you didn´t give enough time to yourself.

When you set smaller goals and you reach them you get a sense of accomplishment, your confidence increases and every time this happens you get mentally and physically stronger for bigger goals, as you continue you get momentum until you reach your bigger goal.

Let us know by leaving a comment below and on Twitter which goal do you want to reach and what you need to do every day to get closer to it.

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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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