Thursday, April 23, 2020
A Five-Minute Guide to Doing Yoga at Home
Doing yoga at home is an important part of your practice even if you have a studio membership. If you’re used to taking group classes, find out how different it feels to do the same poses on your own.
You’ll probably start out feeling more relaxed when you don’t have to drive through downtown traffic before your first sun salutation. You’ll also be able to design routines based on what your body needs each day rather than doing whatever the teacher says.
Discover the joys of rolling out your yoga mat in your own living room or back yard. Try these suggestions for developing a home practice you’ll love.
Preparing for Your Home Yoga Sessions:
1. Check your flooring. Hardwood floors are ideal, but you can modify other surfaces with a portable yoga board or dance floor kit. It will help protect your knees and wrists.
2. Collect props. At a minimum, you’ll want a comfortable mat and any other props that help you to move safely. That might include blocks, bolsters, and straps. Keep in mind that you can use free substitutes like pillows and books.
3. Eat light. A full stomach can interfere with any workout. Try to wait a couple of hours before your last meal or snack on something light such as yogurt or fruit.
4. Stay warm. Stretching is more pleasant when your body feels a little toasty. Dress in layers so you can make adjustments as needed. Use a space heater if you like to keep your thermostat set low.
5. Minimize distractions. Do you struggle with frequent interruptions at home? Turn off your phone and TV to avoid temptation. Let your family know you’re unavailable for the next hour.
Arranging Your Home Yoga Sessions:
1. Follow instructions. If you’re new to yoga, some expert training will help you to stay safe. Ask a local studio about hiring one of their instructors to teach you at home. Many studios also have online video collections included in their memberships.
2. Build your sequence. There are many factors involved in sequencing a yoga session. Working with an instructor or video will give you a format to follow until you learn the basics.
3. Set your intention. Many students like to create a specific focus or goal each day. You may want to strengthen your core or promote world peace.
4. Listen to your body. Solo practice trains you to become your own teacher. You’ll learn to follow your internal cues instead of depending on external instructions.
5. Learn modifications. Any pose can be adjusted to make it safer and more effective for your body. Research common modifications or ask an experienced teacher for suggestions.
6. Start out gradually. Even if you’re used to hour long studio classes, you may run out of steam quickly when you’re the only one in the room. Let yourself enjoy yoga for 10 or 15 minutes at a time as you work your way up to longer intervals.
7. Find a buddy. In addition to your solo days, you might want to share yoga with a friend who has compatible goals. Advertise at your local studio for a workout buddy. You could support each other in making your workouts more enjoyable and consistent.
8. Play music. Studies show that music can help you exercise harder without feeling more strain. Choose traditional yoga music or play any tunes you like from pop to country.
9. Cool down. Transitioning gradually out of any workout helps your body to recover and grow stronger. Set aside your final moments for svanasana, the slow and quiet poses that help you to return to ordinary activities feeling refreshed and renewed.
Home yoga sessions provide important benefits for beginners and advanced practitioners. A well-rounded routine will balance studio classes and private time so you can focus on your own needs and connect with other yoga students.
Tuesday, March 17, 2020
Today’s blog republished from my friends at TheAlternativeDaily is going to explain the potential benefits of a rather unusual daily drink tonic… As you might know from this newsletter previously, real sea salt (not processed refined salt) is actually very good for you in moderate quantities and has many health benefits, including supplying your body with dozens of trace minerals. Science has also proven that moderate levels of sea salt is actually GOOD for your heart health and does not negatively affect blood pressure like was previously believed years ago. This may sound unusual, but the health benefits are real…
By Stephen Seifert, TheAlternativeDaily.com
Many of us have morning routines that are wonderful health practices — a morning meditation, a few yoga poses, a brisk walk around the neighborhood, or a delicious fruit-infused smoothie. Daily routines are vital to health and happiness, and this is especially true at the start of the day.
How about a quick and simple glass of warm lemon water with Himalayan salt or high-quality sea salt? This simple drink can boost your morning health and wellness regimen — and it’s so easy to make. There are a number of professional athletes and Olympians who start their morning with lemon and salt water, which may say something about its effectiveness.
A 10-ounce glass of warm lemon water with Himalayan salt or high-quality sea salt in the morning can increase your immune function, decrease uric acid to fight inflammation, improve digestion, and balance your body. These benefits can be attributed to the vitamin C content of the lemon juice as well as the essential minerals contained in Himalayan salt. This simple morning drink promotes vitality, health, and overall wellness, and may even improve your sex drive!
let’s take a closer look at 19 of the balancing benefits of water, lemon, and salt, all in one cup.
Lemons are excellent for fighting inflammation. Lemons can help dissolve the uric acid in your joints, and also have been found to help build and repair tendons, ligaments, and bone. This anti-inflammatory property may be especially beneficial for people with rheumatoid arthritis and osteoarthritis, according to an American College of Physicians study on osteoarthritis, published in the Annals of Internal Medicine (2000).
Aids in proper food and water absorption. A daily glass of lemon water with Himalayan salt or high-quality sea salt may provide a better overall mineral balance, which promotes proper food and water absorption in your body, allowing essential nutrients to get where they need to be.
Balances your body’s acidity (pH). The alkalizing effects of lemon and natural salt are highly useful for managing your body’s delicate pH balance, which is crucial for optimal functioning of the body’s systems.
Boosts immune function. One lemon serves up 139 percent of your daily value (DV) for vitamin C. Squeezing one lemon into your morning is a natural alternative to that vitamin C supplement you may be taking.
It’s a detox for your cells. The all-natural Himalayan salt mixed with lemon juice and water helps to pull toxins from your cells, reducing cellular toxicity. This may reduce your risk for various chronic diseases, as well as make you feel generally awesome!
Reduces problematic cellulite. Natural salts like Himalayan salt have been used for centuries for skin care. Interestingly, most spa treatments for cellulitis contain some form of salt and/or citrus blend. A few daily gulps of lemon and salt water in the morning may firm up a few of those unsightly areas.
Clears up skin and adds a fresh glow. Using natural salt for skin problems, such as psoriasis and eczema, dates back to ancient Roman times. Roman emperor Marcus Aurelius’ doctor, Galen from Pergamum, used sea salt for skin diseases, according to Science Tribune (1999)
Useful for allergy season. It has been suggested that the combination of lemon and salt, specifically mixed into warm water, acts as a natural antihistamine for allergies. It may be the perfect alternative to those pink pills that leave you feeling drowsy.
Paves the way for better sleep. The natural hormone-balancing properties of lemon and Himalayan salt or high-quality sea salt can be more than useful when it comes to bedtime. Getting the proper amount of sleep is essential for physical health, mental health, productivity, and much more. This hormone-balancing beverage can make an effective nightcap.
Helps controls blood sugar. The fiber content of lemons helps to balance blood glucose levels, which is useful for type 2 diabetes patients and prediabetics alike, according to a study published in the New England Journal of Medicine (2000).
Lemons may help detoxify your liver. Vitamin C is essential for producing glutathione, which plays a foundational role in detoxifying the liver. It also has antiseptic properties that are useful for liver function, as well.
Freshens breath! Lemon and Himalayan salt may not be the first things that come to mind when you think of fresh breath. However, the lemon and salt in this simple morning drink help kill the bad breath bacteria that build up while you’re sleeping.
May help you chill out. When you get stressed out, do not be so quick to reach for those prescription pills. You may be able to chill out and return to that state of Zen by boosting your vitamin C levels first thing in the morning.
Useful for reducing blood pressure. Lemons are not all about vitamin C and fiber. They also boast potassium, which is vital for flushing excessive sodium from the body.
Boost your libido! The vitamin C content and hormone-balancing properties of this morning beverage can help lift your mood. This might be all it takes to boost your libido, without the need for that little blue pill.
Gets you hydrated right out of the gate. Many people forget how important hydration is, especially after a seven or eight-hour sleep period with no water. Start your morning off right and get hydrated. The water, salt and zesty lemon will get your day off to the perfect start.
An antioxidant powerhouse vital for, well, everything! Lemon offers up a wealth of vitamins and minerals, while Himalayan salt boosts your mineral and trace mineral levels even more. The antioxidant and detoxifying properties of lemon saltwater pack a powerful, free radical knockout punch.
May improve your heart health. Lemons and real salt are both exceptional for increasing heart health on their own. However, when you combine the two into one vibrant morning drink, you get even more vital heart-thumping health benefits.
Natural salt supports electrochemical reactions in the body, while negative ions assist in healthy heart rhythm. Lemons are rich in vitamin C, which is, “associated with lower endothelial dysfunction in men with no history of cardiovascular disease or diabetes,” according to a study published in the American Journal of Clinical Nutrition (2006).
Promotes digestive health. A glass of warm lemon water with Himalayan salt or high-quality sea salt before breakfast, or any meal, helps signal your liver to produce the essential bile needed to clean out harmful gut bacteria. The fiber content and natural salt will also promote digestion.
Are you ready to commit to this simple and health-promoting morning drink? I have been drinking warm lemon water with a little bit of Himalayan salt every morning for months, and I absolutely love it. My energy levels are up, and I feel as cool as a cucumber throughout the day.
Want to join me? Combine 10 ounces of filtered water with one whole lemon, squeezed, and half a teaspoon of Himalayan salt. (Note: Add your favorite greens powder mix in here too if you desire…it actually tastes even better with the right greens mix in here too… and it’s great for digestion, energy, and more!)
Stephen Seifert is a writer, professor, adventurer and a health & fitness guru. His flair for travel and outdoor adventure allows him to enjoy culture and traditions different than his own. A healthy diet, routine fitness and constant mental development is the cornerstone to Stephen’s life.
(The original article source is found here)
Speaking About Salt – Sea Salt that is….
I don’t mean to freak you out today…
But it’s important you watch what you put inside your body.
And if you use salt in your cooking…
You want to make sure you use the cleanest, safest one possible.
My friend, John Cawrse, has been researching salt for almost a decade now.
He’s found a “certified microplastic FREE” salt and today it’s just a penny.
Check it out here:
Certified Microplastic Free Sea Salt
Tuesday, June 11, 2019
Welcome to "Get Healthy Lose Weight" this your host Deanna lyn estheician and certified health coach. On today's episode i will sharing with tips on adding strength training to your yoga routine. On the last episode i talked about how restless and anxious i been feel with our present situation.And i have been finding relief and comfort from those feelings, just by doing a small yoga routine. Normally I am very lazy when it comes to exercise. however, I am really enjoying the positive feelings that I am getting. And that got me to thinking about maybe I should try building up some muscle or strength. How could I practice yoga for strength.
Who Else Wants to Practice Yoga for Strength?
Do you love doing yoga, but you’re wondering if you need to do something more to build up your strength? The answer depends on your individual fitness goals.
Yoga and other exercises that use your bodyweight can be a great way to tone and strengthen your muscles. On the other hand, if you want to look like a bodybuilder, you’re probably going to need to lift weights.
As you’re planning your workouts, think about how you can use yoga on its own or in combination with other activities. Use these tips to design a routine that will enhance your strength and overall fitness.
Using Yoga for Strength Training:
1. Read class descriptions. Different forms of yoga have their own unique benefits so choose a stye that’s focused on strength. Look for Vinyasa and Ashtanga sessions, as well as power yoga classes.
2. Increase repetitions. You build strength by gradually intensifying your workouts. That may mean doing a longer series of sun salutations, as well as standing poses and inversions.
3. Hold poses longer. You can also increase resistance by remaining in a pose for additional seconds or minutes. This type of isometric training is especially useful for maintaining strength and stabilizing joints.
4. Check your form. To stay safe, start with basic poses where you can learn correct alignment. Use props like straps and blocks if you need them.
5. Rest up. Excessive workouts actually weaken your muscles. Take at least one day off from vigorous activity each week and make sleep a priority.
6. Eat well. Nourish your body with whole foods. In particular, consuming protein within two hours of working out may help build muscles.
Supplementing Yoga for Strength Training:
1. Practice Pilates. Yoga and Pilates feature many similar movements, and the teachers at your studio may blend the two. It can be a big help with firming up your core.
2. Try CrossFit. For endurance and strength, sign up for CrossFit. This challenging workout will teach you a variety of movements using equipment or just your body weight.
3. Climb a wall. Indoor climbing facilities have been spreading across the country. It’s a fun way to tone your whole body and maybe prepare for an outdoor expedition.
4. Train to fight. If you’re already in top shape, you might be ready for boxing or Mixed Martial Arts. It’s one way to make fast gains in upper and lower body strength.
5. Buy resistance bands. For inexpensive equipment that’s easy to take with you on business trips, order some resistance bands. You can use them to intensify many simple floor exercises for your whole body.
6. Lift weights. Barbells, dumbbells, and weight machines may be the first thing you think of for strength training, and they deserve their popularity. You can design a program with so much variety that it will maintain your interest and keep giving your body new challenges to overcome.
7. Pace yourself. High intensity interval training will make any routine more effective. That’s where you alternate between short bursts of hard work and slightly longer intervals of gentler activity. It’s also ideal for busy schedules because you can achieve greater results while spending less time at the gym.
Strength training is an important part of working out because it thickens your bones, boosts your metabolism, and may even enhance your mental health.
Schedule at least two strength training sessions a week using yoga or other activities you enjoy and talk with your doctor if you have any concerns about how to design a safe program for you.
Thursday, June 6, 2019
Who Else Wants to Train Your Brain to Eat Less?
You’re going along sticking to your diet when suddenly you hit a bump in the road.
Maybe you skip breakfast and wind up eating a double bacon cheeseburger for lunch
because you’re so hungry. Maybe you enjoy healthy dinners, but you snack on potato
chips afterwards because your stomach is rumbling.
Managing your weight is easier when you can control your appetite. Even if you’re a
healthy size now, your body will slow down as you grow older. That means you’re
liable to gain excess pounds just by eating the same amount as usual.
Remember that hunger starts in your brain and so does the solution.
Try these tips for training yourself to eat less.
Changing What You Eat:
1. Consume more fiber. Foods rich in fiber fill you up faster partly because they
tend to be bulky and take longer to chew. As a bonus, they’re often highly
nutritious and reduce your risk for many serious health conditions. Good
choices include most vegetables, fruits, and whole grains.
2. Increase your protein. Protein also discourages hunger, and it helps you
conserve muscle mass. Muscles burn more calories than fat. Spread your
protein out in each meal and snack so your body can use it effectively. Choose
lean sources like low-fat Greek yogurt and most seafood.
3. Drink water. Sometimes we confuse thirst with hunger. Drinking a glass or two
water before meals may help you to reduce your portion sizes.
4. Choose solid calories. Fancy coffee drinks and cocktails make it easy to down
600 calories or more before your brain knows what happened. Food you chew
gives your brain more time to feel full.
5. Serve soup. However, the liquid in soup is a different matter, because the high
water content suppresses your appetite. Settle down with a bowl of minestrone
on a cold winter day.
6. Avoid artificial sweeteners. Using zero-calorie sweeteners can backfire.
Scientists believe they prime your brain to want to eat more because they’re
hundreds of times sweeter than sugar.
Changing How You Eat:
1. Act mindfully. Slow down and savor your food. You’ll digest it more completely,
and you’ll probably eat less.
2. Buy smaller plates. Several studies confirm that food looks and feels more
abundant when you place it on a smaller serving piece. It’s a simple way to
have your cake and eat lighter too.
3. Sleep well. One of the reasons why a lack of sleep can cause you to gain weight
is because you’re disrupting the hormones that regulate hunger. Get enough
sleep. Ensure that you’re sleeping well, too. Go to bed and get up at the same
time each day. Keep your bedroom as dark and quiet as possible.
4. Exercise regularly. Physical activity can help regulate your appetite in addition
to burning calories and relieving stress. It’s a powerful combination for anyone
who wants to make staying fit more pleasant.
5. Whittle your waist. The fat that accumulates around the midsection is
especially harmful, raising the risk for heart conditions, diabetes, and certain
cancers. There is also some evidence that it stimulates hunger hormones and
the accumulation of fat. Focus some of your activities on waist-trimming
6. Seek support. The most effective fitness plans incorporate social support. Let
your family and friends know that you want to eat less and tell them how they
can help you. For example, find some lunch companions whose eating habits
will reinforce your healthy intentions.
It is possible to eat less and still enjoy delicious food. Small changes in the way you
eat add up to a big difference. Find the habits that work for you to satisfy your
hunger with fewer calories. Your brain and body will adjust to and benefit from these healthy changes.