25 Yoga Poses For Beginners

Mountain pose – Tadasana

This is the most basic pose, yet its very important to set a steady foundation. This is a great way to start your practice. It is also a great pose to come back to during your practice to focus and turn awareness inwards.

How to do it.

Stand with your feet close together, let your big toes touch and your heels be slightly apart. Feel the weight even between your feet. Bend your knees slightly, draw your lower belly in and straighten your back. Lift your chest up and roll your shoulders away from your ear. Try to draw your shoulder blades slightly together. Lower your cheek towards your chest to make the back of the neck long. Take some deep breaths and connect to your bandhas.

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How To Activate The Lower Body

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Hit All Muscle Fibers – Lower Body

ARE YOU STRUGGLING TO ACTIVATE ALL MUSCLE FIBERS? PARTICULARLY THE LOWER BODY?

Nowadays, most people have jobs that require them to sit a lot. In this position, especially the muscles on the back of your body (glutes, hamstrings, back) are stretched and inactive, whereas the entire front (quadriceps, chest muscles) is often very tight.

your training. Studying in medical school has changed my outlook on fitness and exercise. While I work out, I think about the anatomy of the muscles and how they are activated by the brain. This helps me to fully stimulate a motor unit and thus hit all muscle fibers.

Today’s article gives tips on how to activate all muscles of the lower body: Glutes, Hamstrings and Quadriceps.

This post is the follow-up to science of muscle activation, I recommend you check that out first before reading on.

Read Full Article:  Hit All Muscle Fibers – Lower Body

Women’s Weight Training 101: The Leg Press

Welcome to your first lesson in weight training for women!

You know how in the previous post Why Women & Men Should Weight Train Differently, celebrity trainer Holly Perkins said that every time you change an angle or push weight in a different direction, your body develops accordingly? Well, the Leg Press is a prime example of this.

The Leg Press is a fabulous machine for toning your legs and torching major calories by working some of the body’s largest muscles: the quads and the glutes. 

Read Full Article:  Women’s Weight Training 101: The Leg Press

How To Make Yoga A Habit

I think most people understand that in order to see results from any fitness routine, yoga included, you need to be consistent. However, with busy schedules and family and/or work obligations, it can be hard to stay consistent with your yoga practice. Today I wanted to share my top tips to help you make yoga a habit.

TIP #1: DECIDE YOGA IS A PRIORITY

The most important thing you can do to make yoga a habit is to decide that it’s important enough to carve out time for. We make time for the tasks that we know are important to us. If yoga really is important to you, you’ll make the time. So, the first thing you’ll need to do is to find the right mindset.

Maybe write down a list of the reasons why you want to make yoga a habit. Do you want to be stronger? Do you want to relieve stress and feel happier? When you remember why you’re doing something, it’s easier to follow through and stick with it.

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The Best Exercises for Your Lower Abs

If you're like us, there's probably one area you feel like you can't work enough: your abs. More specifically, your lower abs. It seems like no matter how much training you do, they just stay the same. Well there’s a reason for that.

“In order to lose weight and show muscle definition, you need to train the whole body," says Amanda Butler, certified trainer and instructor at The Fhitting Room in New York City. "[You need] to expend calories—and pair that with a well-balanced diet.” Maybe you've heard the best abs are made in the kitchen?

But that's not a pass to skip those crunches and planks. “It is important to train the core because that is your center for balance,” Butler says. “Plus, a strong core can help reduce back pain.”

Not sure exactly how to hit those lower belly muscles? You’re not alone. “Lower abs are very difficult to strengthen because that is where our body stores most of its excess fat,” says Butler. “And for women, the hormone estrogen naturally wants to hold onto fat in this area.”

In order to eliminate the guesswork, we asked Butler to share the most effective lower abs exercises as a workout. For three of these moves, you'll need towels or sliders.

Read Full Article:  The Best Exercises for Your Lower Abs

Get rid of that lower pooch!

Original Source:  (via motivateyourselfeachandeveryday)

How to Tighten Loose Skin After Weight Loss

Weight loss often results in excess or loose skin. Generally, treating loose skin is possible by excision. The naming of this type of procedures is the so-called “lifts”. There are several factors that define how your skin becomes following your weight loss struggles. These factors include the number of pounds you’ve lost, your age when you achieved your weight loss goals, how many times you tried losing weight and then how many times you gained it back, and how quickly you got rid of your extra pounds.

The idea to understand is the fact that the quicker you lose your extra pounds, the less times your skin is bound to naturally tighten.

Proper liquid intake:

Drinking plenty of water is not only beneficial for your overall health but it plays a significant role for your skin as well: it makes it look more radiant, smoother and become tighter. Make sure that you drink at least 6 glasses of water on a daily basis. It is even better if you can drink more than 6 cups! Hydration is the key factor for your skin and definitely improves its elasticity.

Tea salt scrub:

Tea salt scrub is proven for its ability of improving blood flow which is an important factor for a healthy skin. This is how collagen production and elasticity are both promoted and both things are crucial if you want to tighten your skin. Use a tea salt scrub at least three times per week, when you take a shower or a bath and see the fantastic results for yourself!

Weekly massage:

Integrating regular massage that involves effleurage movements in your routine at least one time a week is important, especially if you want to maintain the health of your skin. Massage involving effleurage movements is the type of technique that promotes blood circulation for the health of the skin. If you’ve decided to integrate this fantastic technique into your weekly routine for maintaining the health of your skin, you can find a professional masseur for yourself or learn to do the massage on your own.

The ideal cream:

Hundreds of creams out there are waiting for you that have the main role of both boosting collagen production and skin elasticity; however, important is to find the right product from the long list. After you’ve undergone a deep research on the market, you can easily choose the right and trustworthy cream for elasticity purposes of your skin. Be careful to do the research first; otherwise you risk spending money on useless products that will let you down!

Read Full Article:   How to Tighten Loose Skin After Weight Loss

Best Beginner Yoga Workouts for Weight Loss

Hey ladies!

Looking for the best beginner yoga workouts can be VERY confusing…

Additionally, there are lots of questions you will have:

   – What kind of yoga is best for losing weight?

   – How quickly can I lose weight and get healthy?

   – Is this instructor even any good?

You probably know that you want to get started with yoga, but are simply OVERWHELMED by the endless options and choices.

Well, this is exactly why I have looked around for you.

I looked at programs based on price, instructors, organization of content.

Read Full Article:  Best Beginner Yoga Workouts for Weight Loss

500 Calories Dumbbell Tabata Workout

I love lifting weights. I love high intensity interval workouts. Why not combine them?! Shred your whole body with this at-home dumbbell Tabata workout! Try to hang for the entire 35 minutes and burn up to 500 calories! This one’s pretty intense, but I have a feeling you’re going to like it…

Read Full Article:  500 Calories Dumbbell Tabata Workout 

3 Fat-Burning HIIT Workouts You Can Do Anywhere

The following is an excerpt from HIIT for Women by Sean Bartram.

These introductory routines are designed to get you started with high-intensity interval training by introducing base exercises and common routine formats in a way that is varied and challenging without being overwhelming. Get things rolling with lower impact exercises, shorter routines and longer rest periods. Remember the golden rule during each of these routines: form first and speed second.

Easy Does HIIT

Total Time: 9:00

These four classic and simple HIIT exercises provide a total body workout at a 2:1 work-to-rest ratio, which means you’ll be working for twice as long as you rest. Push hard, have fun and let’s HIIT IT!

Repeat the set three times. Rest for one minute after each set.

Trainer Tip:

For both squats and pushups, depth is far more important than speed. If you need to, perform the pushups from your knees.

Read Full Article:  3 Fat-Burning HIIT Workouts You Can Do Anywhere

11 Simple Ways to Get a Flat Tummy in Just One Week

Is your fat tummy bothering you? Have you ever wondered if you could achieve an unbelievably flat tummy faster than any of your peers? Owing to today’s sedentary lifestyle and poor eating habits, there is no wonder a fat tummy is something that has been bothering most of us.

What if you come across a way of getting rid of your belly in more than a week? Amazing, isn’t it? That is what this post is all about! Go ahead and give a read!

Read Full Article:  11 Simple Ways to Get a Flat Tummy in Just One Week

Weight Loss Through Simple Home Remedies

Being overweight is quite certainly one of the greatest health risk people over the world are facing today. Medically, this condition is known as obesity. Obese people are very vulnerable to a large number of lethal diseases, such as atherosclerosis, high blood pressure, heart attacks and other cardiovascular problems, diabetes, paralysis and gangrene. Hence, doctors and medical experts all over the world stress on maintaining a healthy weight to keep most diseases at bay.

In Ayurveda, there are several dietary and herbal techniques by which people can reduce weight. Just like it does in other treatments, Ayurveda does not believe in any kind of debilitating treatment methods; instead its treatments are centered on making the person lead a healthier lifestyle. The following article is about some of the best remedies and methods that people can do within their homes to achieve a healthier profile.

Read Full Article: Weight Loss Through Simple Home Remedies

8 Moves to Get Rid of your Thunder Thighs

Thighs can be such a problem area to some women. Sometimes, it seems that no matter what you do, this typical area cannot be toned or tightened. However, that is not the case. As women, our hormones allow us to become more predisposed to storing fat around our midsection, hips, buttocks, and THIGHS! With a clean diet low in processed foods and the right exercises, you can help overcome the appearance of “thunder thighs.”

Read Full Article:  8 Moves to Get Rid of your Thunder Thighs

Fitness Motivation Video that all Women should Watch

It's the name of a book and a weight-loss strategy promoted by hypnotherapist John Richardson, who believes that what you say to yourself subconsciously and aloud can help you prevent weight loss-sabotaging behaviors. For example, on a midnight fridge raid you might say to yourself, "What am I doing here? Is this really what I want?" It's a technique that Brian Wansink, PhD, director of the Cornell Food and Brand Lab in Ithaca, New York, and author of Slim By Design: Mindless Eating Solutions to Everyday Life, has found to be strongly associated with losing weight.

The problem is, many of us aren't willing to do it because it's, well, strange. But it's very much worth a try. "If you're faced with a snack and you're not hungry, say to yourself out loud: 'I'm really full, but I'm going to eat this anyway,' " he advises. "We've found that when people make that statement aloud, two-thirds of the time they don't eat the food. That's all you have to do, but you do have to say it aloud."

Read Full Article:  Fitness Motivation Video that all Women should Watch

Twist it Out! 45 min Yoga Flow

Hi yogis,

I just uploaded a new 45 minute yoga class to my youtube channel! This is an intermediate Vinyasa Flow class that focuses a lot on twists which are a great way to boost your energy levels and improve digestion.

We will explore poses such as seated twist, revolved half moon, revolved triangle and laying spinal twist. I'm not using any props but it's always a good idea to have a block close by just in case :)

Always be mindful to respect your body's limits when moving in and out of twists. Although they are a fantastic way to alleviate low back pain it's important not to twist too far and to pay attention to the breath as you move.

Thank you so much for watching, hope you enjoy!

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8 AB Moves That Are More Effective Than Boring Neck Hurting Sit-Ups

Read Full Article:  8 AB Moves That Are More Effective Than Boring Neck Hurting Sit-Ups

Awesome Ab Sculpting Move

You’ve seen it in our fitness index, but now you can do the seated tuck alongside our CEO and founder Brooke Griffin! We know that finding time in the day to work out can get tough, so for those days when you’ve only got a minute to spare, check out our Skinny Minute videos. For this one, we’ll be doing seated tucks for 60 seconds straight. Let’s get started! Want to test your balance even more? 

Read Full Article:  Awesome Ab Sculpting Move

Best Beginner Yoga Workouts for Weight Loss

Hey ladies!

Looking for the best beginner yoga workouts can be VERY confusing…

Additionally, there are lots of questions you will have:

   – What kind of yoga is best for losing weight?

   – How quickly can I lose weight and get healthy?

   – Is this instructor even any good?

You probably know that you want to get started with yoga, but are simply OVERWHELMED by the endless options and choices.

Well, this is exactly why I have looked around for you.

I looked at programs based on price, instructors, organization of content.

Read Full Article:  Best Beginner Yoga Workouts for Weight Loss

For Everyone Who Loathes Their Cellulite, This Workout Is For You

Cottage cheese should only be a reference for the actual food, because no woman should ever have to worry about her thighs looking like the dimpled, lumpy food. Unfortunately it happens — even to the most avid exercisers and dieters. In fact, 90 percent of women suffer this condition in industrial nations. So, let’s first look at the cause to understand the solution.

According to The Scientific American, cellulite occurs as women approach menopause and their estrogen levels decrease. This usually occurs around ages 25 to 35. As the estrogen decreases, so does your circulation. With less oxygen and nutrients, the collagen production levels decrease and the fat cells increase. When they begin to push through the thinning layer of collagen, they produce the bumpy look known as “cellulite.” However, as a society we have become more sedentary. Cellulite didn’t become a cultural issue, noted in publications, or research topic until the ’70s and ’80s.

Read Full Article:  For Everyone Who Loathes Their Cellulite, This Workout Is For You