Harmonize Fitness
Harmonize Fitness

stress management


Reframe de situation


Yes, life is hard sometimes more than others, we all go through tough situations but how much we let those situations affect us and how we respond is our choice and the way we respond can make the situation better or worse.

Most of react in a negative way to even small things or situations, we let simple and small situations take complete control of us, of our emotions, our thoughts and our actions and we end up making everything worse than it actually is. If we let this happen with small things then when we´re in a really tough situations we break apart emotionally and mentally, but there´s a tool we can use to help us get the most out of any challenge, every situation and every moment, this tool is reframing.

It doesn´t matter how bad everything seems to be, it doesn´t matter how big a challenge seems to be or how tough any situation appear you always have the choice to see that challenge or that tough situation from another angle, another perspective or another view. Instead of letting your mind just focusing on the negative you train your mind to focus on the positive, to find every positive outcome and solution so you are opened to more possibilities and you lower stress.

Most of us when something happen we get stuck in our perspective, we view everything just from one side or one frame and in most cases it´s negative so by changing that perspective and seeing the situations from another side or another frame we open ourselves to different possibilities, we get more insights of what´s happening, we understand more so our thoughts, emotions and actions change.

Most of us let small things get in the way, in this happens every single day so since we´re used to get stuck in one negative frame for everything that happens to us and we need to train our mind to reframe every situations we can start with those small ones until we reframe all situations unconsciously.

Here are the steps you need to follow to reframe any situation:

1.- Describe the situation you´re going through.- Try to find out what caused that situation and everything that happened

2.- Be aware of your beliefs.- Make a list of all the thought and beliefs you got in your mind related to that situation

3.- Make a list of the possible results and consequences.- The way we respond and act in every situation goes according to our thoughts, beliefs and emotions so think about how you’d act, what you would do and the results of those actions.

4.- Now take the list from steps 2 and 3, read them and think about them. You´ll find out that they´re negative and you´ll get negative results.

5.- Challenge your thoughts and beliefs from step 2 and turn them into positive by looking at the situation from another angle, think about all the positive outcomes that can come from it.

6.- Analyze the situation and think about what you have control over, once you define what you have control over think about what you can do with those options to get the best results.

This takes time and practice, most of us react to all situations, we don´t stop to think about what´s really happening, what you have control over, what´s the best option and what you can do. We´ve been educated to react instantly without thinking on the consequences and this only makes the problem and situation worse, it can lead to big mistakes in the future and increases stress. If you practice this with small events with time you´ll find it easier and easier and with enough practice you´ll go through this process instantly which leads to better choices and results.

Here is an exercise you can do that is a little quicker, the next time you are going through a hard event or situation start by thinking of what are the things you can control, once you recognize them think about what´s the best choice, action or thing you can do to get the best results. Always think a positive outcome and how you can use what you can control to get those results.

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How to manage stress


We´re living very fast paced times where most of us don´t pay attention to our health until something´s wrong, until something happens and our body can´t handle more and we get sick. When it comes to health most of us think of diet and exercise, but we forget about stress and sleep and they´re both important.

Nowadays we´re all living with high levels of stress and that stress is the cause of 90% of all visits to the doctor, it´s the cause of many diseases or at least it makes diseases or illnesses worse. We worry and put a lot of attention to the food and lack of exercise when we´re trying to make a change but sometimes just by doing some daily exercises that helps us lower stress can give us way better results and can actually make it easier to stick to a diet and exercise program.

Stress is not always something we can see physically until it is really high, when you´re under a lot of stress you may feel tired, angry, your body hurts, you may have pain, feel tense, have headaches but most of the time we don´t have symptoms or we´re not aware of them because we´re so busy with our daily activities.

Unfortunately we´ve gotten used to living with high levels of stress and we think it´s normal, we go through stressful situations every day from the moment we wake up until we go to sleep, situations like waking up late, getting stuck on traffic and we arrive late to the office, maybe school, our boss or teacher, all the work we need to do, the classmates or coworkers plus some day we get that sad or unfortunate news that makes everything worse. We didn´t pass the exam, we get fired, someone we love has been diagnosed with a chronic disease, etc. Life is tough so we need to find ways that help us keep daily stress low and to manage that increased stress that comes from unfortunate situations.

There are different options or different tools that helps us manage and lower stress but you need to find the one that works best for you, we´re all different and what works for me may not work for you, here are some ways to help you manage stress.

1.- Find the root cause of the stress.- In some cases it´s really obvious what causes the stress, it may be a new project we´ve been assigned, or being fired, changing home, school or job, a health diagnosed. In other cases it may be harder to find the root cause so you need to be aware and listen to your body, food can be a cause of stress like allergies.

2.- Improve your diet.- Eating highly processed foods that contain unhealthy seed oils like canola, safflower, corn, soy, cottonseed, sunflower, grapeseed, ricebran and sugar are toxic for your body, for some people gluten and dairy can also be huge problem so you need to be aware of what you eat and how you feel so that you can find which foods are causing problems. You can start by avoiding unhealthy seed oils, sugar, flours, maybe gluten and dairy.

3.- Exercise.- You don´t need to do intense exercise to lower stress, going for a walk is a great option, find some physical activity you enjoy doing. Some people like kickboxing, box or martial arts as a way to get all the energy out. Make sure you have a trainer or someone that can help you perform any exercise the right way and avoid injuries.

4.- Do something you love every day.- We all have hobbies or some activities that we love, for some of us it´s painting, others like playing a musical instrument, reading a novel, writing. Schedule 20 to 30 minutes to do that activity you love and make sure that you are completely focus on it so that your mind can relax.

5.- Meditation.- Meditation or mindfulness is another way to lower stress, there are different types of meditations and mindfulness so find one that you feel comfortable doing.

6.- Breathing exercises.- Something as simple as breathing can calm your body and mind and lower stress, just by taking your attention from any thought and anything that´s going on to focus on your breathe, focus on slow inhales and exhales.

This are 6 strategies you can use to help you lower stress, we´re all under stress so we need to find the tools or strategies that help us lower it, when things get harder and we go through difficult situations that increase stress breathing exercises are an excellent tool you can use to lower stress in that moment. The moment you start feeling anxious, or nervous, or you feel your heart rate increasing, your muscles tense or any other symptom of stress which usually comes after we received a dab news you can stop for a moment and start focusing all your attention on your breathe, take a deep breathe in, hold it for a couple of seconds and exhale slowly repeat this 5 or 6 times and you´ll feel more calm and relax.

Let us know by leaving a comment down below and on Twitter if you´ve been looking for strategies to help you lower stress and if you´ve used some of them how did you feel?

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



How to deal with challenges while keeping stress low


We all face challenges and in fact we need some challenges in our life, those positive challenges help us grow and achieve things we first thought were impossible, that´s what life is about facing challenges and achieving our full potential but there are some challenges that will increase stress and can cause problems in all areas of our lives. Those unhealthy challenges are the ones we´re going to talk about today.

It doesn´t matter if we have a 9 to 5 job or if we decided to start our own business or if we are still at school we will face some challenges every now and then, maybe our teacher let us a huge project that represents a huge challenge or our boss chose us as leaders of a project, starting a business also represents a huge challenge and it doesn´t stops there, we can add to this accidents, injuries, diseases, health issues physical and mental, new home, new school, grief, divorce, unemployment, death of a loved one, etc.

The way we respond to each challenge is what determines if it has a positive or negative impact on our health and life, in most cases any challenge that aligns with our purpose or is related to something we love or enjoy then it´s easier to have a positive attitude and mind-set which leads to a positive result, when we face a challenge with the right mind-set knowing that it will help us grow mentally or emotionally or professionally maybe all of them we are opened to more opportunities and we find more solutions.

Every time we set a goal or start a new project we know we will face challenges but knowing that we´re working on something we love, something we enjoy and care about make all those challenges easier to over come and makes the process more exciting.

When we face a challenge that is unrelated to our interests, we don´t like anything about it, there´s nothing we enjoy, it doesn´t align to our purpose or values then every challenge gets more complicated we close ourselves to opportunities and we only see block roads. If there´s nothing that motivates us towards an end result then we won´t have the right mind-set to get over all the challenges and the chances of us failing increase.

All challenges are opportunities to grow, we can learn from failures or we can give up we can find opportunities or we can only see block roads, what determines this is if whether we´re able to find a positive result after completing a challenge, is it aligned to your purpose, to your believes and values? Do you care about it? Is it something you´re interested in? When we´re at school there are lectures or classes tat we´re not really interested in them but we need to take them and those represent a challenge that can lead to stress, since we´re not interested in them it´s harder for us to stay motivated, this also happens in any job where you need to do a project or activity you´re not interested in and you don´t like which makes it really harder to work on it.

What you can do is be patient, the best option is to do something you enjoy doing but for most of us is hard so patience is key. Set small activities you can get done in 45 minutes and work in intervals, concentrate on one activity for 45 minutes and take a 10 to 15 minutes rest. Try to find out something positive you can learn from it, do not stress, let go of all anger, resentment and negative emotions and focus on facing the challenge with a more open mind so you can be opened to more solutions.

When it comes to accidents, injuries, health, death of a loved one you still ne patient, do not over react, practice breathing and meditation exercises to stay calm, write in a piece of paper all your negative thoughts and emotions, let go of all the anger, resentment, injustice and burn that paper when you´re done. Be more optimistic, this means that you accept that things are going bad right now, you accept you´re facing a challenge but you know you´re going to make it pass this challenge, you know that in the future some days, weeks, or months from now everything will be great. Take it one day at a time, what can you do to face this challenge the best way possible? What can you do now to start making progress in a positive way? It can be as simple as breathing.

Let us know by leaving a comment below and on Twitter how do you react to challenges? Do you get stressed and anxious?

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



How to use meditation to reduce stress

00 Intro

Most of us live very stressful lives, we wake up every morning and follow the same routine every day, some of us get up late and try to arrive on time to our job to work with people we don´t feel comfortable, doing something we don´t like and leading with a boss that doesn´t care about us.

Doing something you don´t like with people you don´t feel comfortable and dealing with a boss who doesn´t care about you creates stress plus the stress from traffic, paying the bills and other worries we all have leads to a life of chronic stress. This leads to a lot of health problems, but fortunately there are ways or strategies you can use to lower stress.

If you´re living this kind of life one of the best steps you can take is quit your job and find one where you love what you do or start something yourself. I know this is impossible for most people so in this case you can use meditation as a tool to help you manage stress.

Different types of meditation had been practice for thousands of years, it´s not clear where and when it began and why, most of them used them as a practice to train the mind, to center, to calm the mind, to bring calmness and tranquility, to live in the present.

You may have heard of different types of meditations, some of them are:

Guided Meditations.- You can download some of this where you start by focusing on your breathe and relaxing your body and slowly you start visualizing different images on your mind depending and you need to use your sense while keeping the image of your mind like smells, colors, textures.

Mantra Meditations..- You repeat a word or phrase in your mind or low voice, this helps you stay focus on your breathe and the word or phrase you are repeating and since you have something to work and focus on it´s harder for your mind to start to wander.

Mindfulness Meditation.- Here you focus on your breathe and keeping your body and mind calm and relax, in this case it´s easier for your mind to wander. You want to increase awareness and stay in the present.

Some benefits of meditation are:

1.- Reducing negativity

2.- Reduce anxiety

3.- Reduce stress

4.- Focus on breathing

5.- Focus on the present moment

6.- Increase awareness

7.- Calm and relax your body and mind

8.- Improves sleep

9.- Improve concentration

Mindfulness meditation is one you can start practicing right now, because you don´t need any guidance or mantra in the only thing you need is find a place that is quite, take a seat (I recommend seating on the floor), close your eyes and bring all your attention to your breathe, take a deep breathe in, hold it for a couple of seconds and let it out slowly, while you do this slow breathings relax your body, imagine all muscles of your body relaxing. As you do this you´ll find that your attention and your mind starts to wander, this is fine, do not judge or get obsessed or angry with your thoughts and your mind wandering just the moment you are aware of it bring your attention back to your breathing. This all you need to do to start your meditation practice, you can start with 5 minutes and increase the time. With time you´ll be able to make each session longer and add some visualization exercises, a gratitude practice and other tools that help you stay present all day.

Since we´re living very fast-paced times and there´s a lot of expectations we need to meat in different areas we demand so much of ourselves, we demand a lot to our body and mind but we get to a point where it´s just too much so we need to take some time for ourselves every day to leave all the negativity out of our minds, all the worries, fears, anxieties and relax, concentrate on breathing deeply and slowly, to center, to connect with our desires, to focus on our projects.

Do this at night before going to bed, take a seat on the floor, close your eyes and start breathing slowly, take a deep breathe, hold it for a couple of seconds and let it out slowly, take a couple more of slow breathes in and out, focus on relaxing all the muscles in your body, feel all your body and mind relaxing and calming, once you are completely relaxed focus your entire attention on your breathe. Do this for 5 minutes.

Let us know how you feel after doing this small exercise for a couple of days by leaving a comment below and on Twitter.

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



How exercise helps lower stress


Whether you love or hate exercising we can´t deny that it has so many benefits for mental and physical health, lowering stress is one of those benefits so if you want to lower stress start moving.

Exercise is stress for your body, and it increases cortisol but, the right amount of exercise is necessary, and it helps our brain and body work better. Exercise improves mood, when you do some physical activity in the morning it helps you get ready for a great day by making you feel happy, excited and motivated. If you exercise at night after work, it can help you release the stress from work and get a better night sleep.

Exercise has a positive impact on every organ, system and hormones of our body, from our brain, heart they all get the benefits of it.

Exercise reduces cortisol and adrenaline which are stress hormones and it increases endorphins which are the ones that make you feel good and improve your mood.

Exercise is a great tool to lower anxiety and depression but, you need to be consistent with it, exercise is considered to be a really effective way to lower stress, anxiety and depression and it´s free. The type of exercise you do needs to be something you like and enjoy doing so that you do it for at least 5 days a week.

The bad type of stress which is chronic stress is caused by daily situations and the people we need to cope with every day, from traffic, to teachers and classmates at school or our boss and coworkers at our job, we also need to consider all the worries and keep our mind busy like paying bills, finance, relationships, home. Exercise helps you get rid of all those stressful and negative situations and when you shed some of that stress, you also get rid of tension, when you finish your workout you feel a lot more calm, relax and focused, you are more present and it´s easier to go through your day with a better attitude.

We know that exercise is one of the 5 principles of fitness because it help us maintain optimal health but it also helps us lose weight and maintain a lean physique, as you improve your physique and start looking and feeling a lot better your self-confidence increase. Feeling more confident knowing that you can accomplish what you set your mind to and feeling more energized lowers your levels of stress. Sometimes stress increase because we feel uncertain about our capabilities, we don´t trust and we don´t believe in ourselves, this increases stress so by getting in shape and feeling more confident the stress that comes from this lack of self-esteem decreases.

Cardio exercise has been shown to be more helpful to reduce stress, and if you have the opportunity to go outside and exercise in nature the benefit increases, spending some time in nature helps you calm and relax, it brings you more to the present moment, if you are able to go for a walk or jog outside in nature it´s the best thing you can do lower stress, to feel more calm and relax and improve your mood.

If your goal is to use exercise to reduce stress then you´ll need at least 20 minutes of moderate exercise 5 to 6 days a week, feel free to choose the activity your prefer because you need to be consistent with it, it´s better to keep changing the exercise or activity to keep it fun and entertaining also to give your body a new stimulus, otherwise you can get bored and stop.

Exercise also lowers stress by improving the quality and quantity of sleep, maintaining optimal health depends of so many factors and the 5 principles of fitness play an important role on maintaining your body in balance, lack of sleep or poor sleep increases stress, but when you exercise especially in the morning and if done outside you get better sleep at night and less stress.

Let us know by leaving a comment down below and on Twitter if you exercise just to look great or if you use it as a way to reduce stress and maintain optimal health? Exercise needs to adjusted according to your goals as with all the 5 principles of fitness but there are ways to modify it and use it for a couple goals at the same time.

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



Mindful breathing to reduce stress

00 Intro

Stop and breathe! Take a deep breathe…

You´re going a thousand miles per hour every single day and as we´ve seen on other posts the way we´re leaving nowadays leads to chronic stress so just stop and take some minutes to breathe.

When you get stressed, when you feel anxious, angry one of the best things you can do is breathe. This may seam so simple and you may be wondering how this could work or you may be laughing thinking it doesn´t work but, the positive results you get are outstanding.

Various organs on our body can go for periods of time without blood flow but the neurons in our brain only survive a few minutes. When you are under stress or feeling anxious your body is tensed and you are breathing faster and even harder, this heavy breathing leads to a decrease in blood flow.

When you focus on your breathing and are aware of it you can take control of your brain and the stress and anxiety lowers, when this happens you make better decisions or choices you actually feel more in control of the situation.

Mindful breathing has benefits for all of us in all situations, you can make it part of your daily routine. The only thing you need to do is close your eyes, relax all your body and start breathing slowly, be aware of your breathe, take a deep breathe in and out. Mindful breathing and mindful meditation go hand in hand, with mindful breathing you are focusing on your breathe and with mindful meditation you focus your mind on the present moment. When you are being aware of your breathe and making it slow you are also concentrating on the present moment. There will be times when your mind starts to wander, when this happens the only thing you need to do is bring your mind back to your breathing.

Studies show that mindful breathing and mindful meditations improves your brain and body. It also keeps your entire body and brain working together, in sync. When our body and brain and all the systems on our body are working in sync then physical and mental health improves.

Here is what you can do every night before you go to sleep to reduce stress which will help you improve the quality and quantity of your sleep which lead to a better day and a better life if you do it constantly:

1.- Sit down on a comfortable chair or a couch, or the floor or lie in bed (do not fall asleep)

2.- Breathe slowly through your nose

3.- Hold your breathe for 1 or 2 counts

4.- Exhale slowly

5.- Repeat for 10 minutes

While you are doing this exercise make sure that you are focused and concentrated on your breathe, stop all your thoughts and worries during this 10 minutes and just focus on your breathing. You´ll find out that it´s hard to maintain concentration on your breathing, when this happen, when you catch your mind wandering and thinking other stuff just bring it back to your breathe. It will take time for you until can go through the 10 minutes completely concentrated on your breathe. The more you do this exercise, the easier it gets and the more benefits you get.

Doing this exercise before going to bed will lower the stress of the day but you can also do it when you are under a stressful situation, when you feel anxious, angry the problem here is to be aware and actively stop before we react and taking a couple of minutes and take 4 or 5 deep breathes. You need to do this consciously which is really hard because most of the time we are just reacting. The next time you feel anxious, angry or any negative emotion or you are leaving a negative situation remember to stop and breathe.

Let us know by leaving a comment down below and on Twitter if you´ve tried mindful breathing before and what you noticed. In case you haven´t tried it give the exercise I share a try for a couple of weeks and let me know the results and how you feel.

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



How negative people increase stress


We´ve all been around negative people and maybe for some reason we end up feeling tired, angry, stressed and more negative.

Negative people spend a lot of time blaming everyone else for their situations and bad luck, they´re always complaining about everything that goes wrong in their lives, they criticize, blame and complain. Almost everything they do is negative, their perspective of life in general is negative which attracts more negative situations to their life so that they have something to complain.

Spending time with negative or toxic people have an impact on our health and life. We know that stress lowers our immune system so when we´re with negative people we can get angry,

If we are aware of our thoughts and emotions, we can actually feel how they change, we go from positive thoughts and uplifting emotions to negative thoughts and lower emotions. This can also alter our mood, our performance and productivity. Have you ever wondered why after spending some time with negative and toxic people you feel tired, you don´t feel like finishing what you were doing, like you need a break? We can see all this in the short term but the effects and impact on the long run.

When you spend time with negative and toxic people that get you angry and keep you in a negative mindset leads to chronic stress which is the type of stress that is bad and cause disease.

In most cases negative and toxic people spend most of the time worrying, blaming and playing the victim mentality, they see all situations from a negative perspective which leads to depression and anxiety. Being worried about what could happen and letting your mind create all negative scenarios keeps you closed minded, you are not able to find solutions to those situations that could be consider as challenges to help you grow. If we listen to this type of people we will start thinking and acting like them.

If we pay attention to how they live we can see that they have a very negative life or what can be considered mediocre of average, they blame, complain and worry of everything that happens to them so more negative situations keep happening to them so that they have something to talk about that goes according to their thoughts and emotions.

When you´re working on improving your mindset, when you want to get rid of the negative thoughts, believes and start developing a positive and optimistic mindset you need to realize that everything you see, hear and say has an impact on your mind. Negative and toxic people tend to talk about everything that´s going on wrong in their lives, they like to verbalize all their negativity and everything you say out loud has a greater impact than just thinking about it.

What you can do is first be aware of how you speak and what you say when you´re with someone else, if you find yourself talking about negative situations or just thinking about it from a negative perspective start changing it by finding something positive and mention it out loud. Some of them will look at you like what´s going on with you? Don´t you see all this negative stuff going on? But you just continue talking about the positive stuff.

Try to avoid this negative and toxic people as much as possible but, if you can´t because they´re classmates, teachers, friends, family realize that their perspective and view of life is not the same as yours, that´s their opinion. You don´t need to agree with all of them in everything they say. And more importantly, do not let their negative comments get into your mind.

Negative people in most cases don´t like to see other people succeeding, that´s one of the reasons why they´re stuck in an average level. When you talk about big ideas, innovation, big plans and what you´re doing to improve your life they will laugh at you, they won´t support you and they´ll even try to stop you or pull you down. You need to be really aware of whom you share your ideas with and also be mentally strong to not let any negative comment offend you.

If you´re dealing with a negative or toxic person and don´t know what to do or how to cope with them leave a comment down below and on Twitter, we´ll be glad to help you.

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



Reduce stress by focusing on what you can control


We all get stressed, actually must of us live with high levels of chronic stress that have a negative impact on our health but, have you stopped for a moment and think how many times that stress comes from things or situations that are out of our hands? Things we cannot control?

We all want to have a sense of control or at least make possible scenarios of what could possibly happen on a certain situation, for some reason we think that if we have control over every single person and situation then we can avoid bad things to happen or we think that by worrying and thinking about the worst result and thinking about the negative outcomes we can be prepared and know how to respond or we can be safe.

The truth is that we´ll never have total control over everything that is going on and every person and wanting to have everything under control only increases stress.

Even simple things like what other people think and say of you can increase stress and you don´t have control over that. This example keeps so many of us worried and lead to stress especially if we want to please everyone which is impossible, one of the reasons this increases stress is because we´re hiding who we really are so that we can fit in.

Also simple situations like raining or getting stuck on traffic because of an accident are situations we cannot control, we cannot decide when we want to rain and when not and we do not have control over accidents so what we can do is be prepared or sometimes the best things we can do is remain calm and accept there´s nothing we can do and the worst we see the situation the worst everything we´ll get.

There are some steps we can take to make sure that we do not get stressed with things that are out of our hands, here are those steps:

1.- Identify what you can control and what you cannot

2.- Accept that there are some things that are out of your hand and there´s nothing you can do

3.- Identify the real reason why certain things or situations keep you worried, sometimes our mind creates different negative scenarios or results which are not true

4.- Focus on the things you can control, make sure that you don´t waste mental energy and time on the situations and people you cannot control and focus all that energy and time on the things you do have control.

When you focus on the things you can control you usually get great results and you also stop your mind from creating negative scenarios. Since you can only focus on one activity at a time and hold one thought at a time you only need to focus all your attention and concentrate completely on the activity you can control to reduce stress and make sure that you get the best outcome possible.

If you´re going to be in a situation where you know there are some things you cannot control try to have a plan that helps you respond the best way possible, especially if you tend to focus on the stuff you cannot control, have a plan or strategy that helps you stay focus on the things you can control.

Also when you accept that there will always be things out of your hands you can concentrate on working as hard as you can and giving your best, knowing that you did everything you can on what you can control makes you feel satisfied with the result and stop blaming yourself for something that didn´t end as planned especially if that something was out your hands.

We all tend to live with high levels of chronic stress so finding ways and strategies we can reduce help us improve our health and our life. One way to reduce stress by being aware of things we cannot control, that are out of our hands, accepting that there´s nothing we can do and stop focusing on them, instead focus and work on the ones we do have control and make sure we do our best.

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



How food increases stress


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

Everything you eat affect your body, from the inside out, how you look, how you feel, your energy levels, your ability to concentrate, your mood.

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

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

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

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

Everything you put in your body will have an impact inside and outside of your body, we all know that highly processed foods are bad for us the problem is that it´s not easy to eliminate them from our diet or avoid them but you need to find ways to reduce them as much as possible with the goal of eliminating some of them completely of our diet (if you do this process the right way you won´t miss most of them 😊) , there are foods that will make you look and feel great and there are some foods that will make you feel bad; even whole, fresh, healthy foods. Some foods can make you feel bloated or you may have stomach pain like cauliflower in my case, some foods can cause acne like dairy in some people or peanuts.

If everything you eat has an impact on your body then food can cause stress if you make the wrong choices which most of us do by choosing unhealthy, highly processed and refined foods but if you make the right choices then food can lower stress, lower inflammation, food is actually medicine. What you eat alters your brain, your mind and research show that your choices in every meal can make depression and anxiety worse or it can lower them.

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

For your next meal make a good choice, go for something cooked with fresh ingredients or go for a healthy snack like nuts and seeds and see how you feel.

We all know which ones are the healthy foods we should be eating so make a challenge, for this week eat only whole, fresh foods and avoid unhealthy highly processed and refined foods and focus on how you feel. Focus on progress not perfection, avoiding unhealthy foods is difficult so take it one meal at a time and if for any reason you make the wrong choice just move on and think about your next meal, with time you´ll develop the habit you need to make the right choice most of the time and you´ll see that you can still enjoy your favorite dishes and snacks. To make the challenge easier focus on just one meal, if you have unhealthy breakfast like cereal make it healthier by having some eggs cooked any way you prefer with healthy ingredients, you can use olive oils or coconut oil to cook them or if you don´t have time then focus on dinner and make sure you prepare your dinner with healthy ingredients.

Let us know by leaving a comment down below and on Twitter if you´ve ever take the time to think about how food make you feel, especially after a meal.

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Pressure can be beneficial, here´s how!

00 Intro

We all have been under pressure but, how do you respond or react to it? do you get stressed out or do you use it to your advantage?

Your answer to the questions before play a big role on your results, if you get stressed while working under pressure then your concentration and productivity lower which don´t get you to your best results, if you use it to your advantage it´s easier to stay focused and concentrated on what you´re doing which increases productivity and you get better results.

Pressure is when there´s something at risk, the end result of a project has a significant impact whether positive or negative on your job, school, relationship, etc. You know you need to perform as best as possible to get the best results.

Many people consider pressure to be stress and if we see it that way then this type of stress is beneficial for us, pressure helps us get things done, we all have activities or things we need to do and because we still have time we let them for later until we don´t have any more time and we need to get them done so thanks to the need and pressure to get it done we do it but in this case if it´s not something we´re interested in we´ll just get it done, we don´t think about the result or if we could have done better it´s done and that´s what matters.

When we´re starting any new project if we use pressure to our favor, we  will get things done, we are more productive and efficient, but this will happen if we start the project with the right mindset and attitude. When we´re assigned a project or we know we need to deliver some work and meet a deadline we feel anxious but how we think about that anxiety is what makes the difference if we think about it as excitement of what we need to learn, if we think about the best result we can deliver while we have in mind that we need to meet a certain deadline and there´s people with some expectations from us then we will get focused and work as best as we can. An important factor to consider here is how much are we interested on the activity or project and how much we like it, in most cases people call it stress because they don´t like what they do, they´re not interested on the project and they actually don´t like it, this is when pressure turns into stress, as you can see we always get to the same point, do we love or like what we do? if we don´t like what we do or we´re not interested that pressure will turn into stress but if we like it that pressure will become excitement and we will put the work and time needed to finish on time.

Pressure can be your opportunity to do your best, to give your all and to perform as best as possible something that you won´t do any other way, how hard are you willing to work to exceed expectations?, all the odds may be against you but are you going to let that stop you or are you going to find new ways, if you want to perform at peak levels to get to those higher stakes then pressure will help you, even when we all are capable of delivering amazing results and great performance most of us do not put all our knowledge and effort on all activities and on those challenges is when we use more of our capacity.

Those are times when we need to trust ourselves and what we´re doing and push out of our comfort zone which is what forces us to grow, we may need to be creative to be efficient with the resources we have so that we can get to the end because we may not have the time to learn all the skills or we may not have the best equipment so we need to find out which skills we can learn that are going to give us the best results and how can we make better use of the equipment and tools we have.

When we go through this journey with the goal in mind to make our best work possible and getting to that higher level that´s when we learn and grow, that´s when we realize that we are capable of achieving bigger things and it motivates us to go for something bigger.

If pressure leads to stress for you then what you can do is not taking more projects than you can handle, say no more often or if for some reason you don´t feel like being able to deliver the results expected or deliver the project on time then also it´s better to say no but, remember that getting out of your comfort zone is key to grow and succeed, getting out of the comfort zone increases pressure so you need to start small accepting small challenges you know you can handle.

Let us know if it´s easier for you to work under pressure or if it leads to stress by leaving a comment down below and on Twitter.

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