What Is Vinyasa Yoga?

Vinyasa yoga is just one of dozens of forms of Yoga. Sometimes called Flow Yoga, this workout involves movement which is synchronized to your breath. Vinyasa actually means “breath-synchronized movement” and the workout uses poses that use the power of inhaling and exhaling to enhance the yoga experience.  This kind of exercise is about discipline through Unknownpostures and breathing techniques. For those who wish for maximum relaxation of the mind, body and spirit, I highly recommend Vinyasa yoga.

What makes it interestingly different is how it becomes dance-like with the way the poses flow in a faster manner. The class is lead from pose to pose, inhaling and exhaling, proper breathing a vital part. Vinyasa means “connection” to poses or “asana” in yoga lingo, linking the two together.  Don’t be surprised if the class follows no particular sequencing because the instructor can vary it but within parameters. That variation is what makes it motivating and has made me fall in love with it. Here’s more why I enjoy it:

  • Unlike other traditional yoga forms, Vinyasa offers cardiovascular benefit because of the constant movements and changes of poses.
  • It can provide muscle strength as the poses can be quite challenging.
  • Endurance and flexibility are also improved.
  • Reduces stress levels – a very important factor!
  • It is fun and a very stimulating way to work out.

Another wonderful feature of this form of yoga is the distinctive but diverse routines you can do starting with sun salutations, which are the succession of postures done in fluid motion. It is not only about movement but a lot of stretching too. Depending on the instructor and the level of the workout, the routine can go slow or fast and may have you chanting which makes it all the more excitingly unique. It is also referred to as Power Yoga, Flow Yoga

If you are curious whether or not you can do Vinyasa yoga, my advice is this: know your fitness level first. If you are completely new to working out, try the milder, gentler yoga versions. Don’t worry because there is always one that is suited for different and individual capabilities. Vinyasa has no particular sequence that an instructor observes and you might have a bit of difficulty keeping up but given enough exposure and practice I’m sure you will agree with me that it is definitely worth giving a try.

If you are curious whether or not you can do Vinyasa yoga, my advice is this: know your fitness level first. If you are completely new to working out, try the milder, gentler yoga versions. Don’t worry because there is always one that is suited for different and individual capabilities.

For more on Yoga workout videos, go to:  http://workoutsondemand.com/workouts_yoga.htm

What Is P90X?

If you are looking for a very intense workout program, have been exercising for at least several months, and are willing to commit to working out 6-7 days a week for 3 months, this may be a good choice for you!   The workouts are an interval/circuit type of a format, and will have you h2F3FD1B4change exercises frequently between high intensity moves to lower intensity moves in an effort to burn fat, increase muscle mass and keep the body guessing.  Below are just a few types of moves you will experience:

  • Strength training
  • Power moves
  • Cardio workout
  • Kickboxing
  • Abdomen and core exercises
  • Plyometrics

The program contains 12 DVD’s and is a creation of  celebrity trainer Tony Horton. Given the intensity of the program, which also includes a guide to fitness and nutrition strategy, if you complete the program, you will defiantly see results.

Each of the 12 sessions targets specific areas of the body. The “Ab Ripper X” for instance doubled with the “Core Synergistics” is about strengthening the core, just as the legs are taken care of by “Legs & Back” workout. Did I mention that it is a good glutes workout too? If you want to improve your flexibility, the “X Stretch” is perfect for you.  Or, if you want to get a good sweat, try the “Cardio X” or the “Plyometrics”.

Is it effective?

The reviews P90X is getting have been positive so far. It helps that among its key factors is the offer of variety which is a good drop-off defense. Which means you won’t become bored doing the same routine and will keep at it until you get good results.

Is it safe?

Well, yes and no.  It is a very, very intense program and in my opinion is only for those who are already very fit.  This program is not for those new to exercise, or have injuries that might limit their workouts.  But if you are ready for an intense challenge, my advise to you is this:  Listen to your body.  Exercise should be challenging, but it should never cause pain.  Exercise should create discomfort, but it should never hurt.

 

Why Is Breakfast So Important For Weight Loss And General Health

Breakfast is the day’s most important meal and it is also
connected to weightbreakfast loss. That said, you might want to start asking what’s for breakfast if you want to maintain an ideal weight, lose weight or simply have good health.

Below are a few simple facts when it comes to breakfast and weight loss:

  • Years of different studies established that young adults who ate breakfast had better metabolism and lower body mass index or BMI. They were also less hungry for the entire day compared
    to those who skipped it.
  • Another study found that adults who ate breakfast tend to be more physically active because they feel energized right at the start of the day.
  • Regular morning meals help produce the enzymes that help in fat metabolization that leads to weight loss.

Healthier food choices means a healthier you in many aspects. Have you gone to school or the office early morning on an empty stomach? Notice how your brain refuses to cooperate? That is brought about by hunger. In short, breakfast allows you:

  1. Better cognitive function – memory and concentration is improved when essential glucose and carbohydrate is supplied to the brain at the start of the day.
  2. Provides the immediate energy the body needs – after fasting for several hours during sleep, morning meals literally breaks the fast to keep the body energized for the entire day.
  3. It leads to better and long term health – studies also indicated that breakfast helps reduce instances of high blood pressure, heart diseases, obesity and diabetes.

You see, becoming fit and maintaining weight is not really about not eating but eating right especially at the start of your day. So rise and dine, “breakfast like a king, lunch like a princess and dine like a pauper” and feel better.

Making Exercise Fun Again

Even for elite athletes, exercise can, at times, get a bit boring.  But the biggest reason for this, is that we tend to do the same exercise routine over and over.  And even if we change the intensity, or the format slightly, we find ourselves burned-out with exercise.  That’s why variety 10914354_782450048469162_679469164_nis the key.  And I don’t mean simply changing the cardio from the Elliptical Trainer to the Treadmill, I mean getting creative and getting out of your comfort zone, at least once or twice a month.

Below are a few ideas to get you started, but this will only work if you start brainstorming and come up with a few unique ideas of your own.  Think about your lifestyle and your lifestyle, and create a few things that you can easily throw into your exercise routine on a regular basis.

Break up your regular 30-minute workout into three 10-minute workouts:
You can do this a number of different ways.  The first set can be cardio, the second can be strength and the third can be Pilates.  Or you can do your first Ten before work, the second Ten during your lunch break, and your last set after work.  The idea is to change your regular routine once in a while.

Do a 5K charity run/walk:
One of the many great things about doing a 5K charity run/walk is that you have to register for the event in advance, which gets you committed to the event in advance.  Make it a family event.  Many of these races have kids races before the 5K, this is a great way to teach your kids that exercise can not only be fun, but since the race is for charity, you can teach them about giving back to their community.

Try a Tabata style workouts:
I love, love, love Tabata workouts, especially if I want to add variety to my workout.   These are fast paced workouts and they be done in about ten minutes.  The basic premise of Tabata-style workouts is this.  After a 5-8 minute warm up:  20 seconds high intensity exercise, 10 seconds rest.  Repeat that four times, then rest for one minute.  That is one Tabata.  Try to complete between two to five Tabatas.  A few ideas for the 20 seconds of exercise would be:  push ups, plank, jumping jacks, squats, lunges, running.  But the goal is to feel fatigue at the end of the 20 seconds.  If you don’t feel fatigue at the end of the 20 seconds, try adding intensity the next set.

OK, I’ve given you three ideas.  Now take that and create some ideas that are unique to your environment and resources.  Try shaking up your routine at least twice a month.

Improve Your Health and Energy in Five Minutes or Less!

Good health happens when we make small changes.  And over time, those small changes start to snow ball and they turn into bigger changes.  For example, when you start walking one mile each day, we naturally start thinking differently.  We become more aware of what we eat, how faace8d7e4afc66b343c6c38508d2769much water we drink, and how good it feels to have more energy.

Below are just a few ideas of how to be healthier and happier with small changes.

Eat one extra piece of fruit every day:  Don’t take anything away from your existing diet, just add one piece of fruit.  Or, if you don’t like fruit, how about one serving of vegetables?  If you’re not crazy about either fruit or vegetables, do it anyway.  Find something you can tolerate, and just do it.  Eating an apple takes less than three minutes – before you know it, you made a great food choice.

Meditate for five minutes:  I can already hear the groans!!!  “I’m not into that new-age stuff,” or “I’m just not that religious.”  No problem, because meditation isn’t new-age or religious.  Meditation is simply breathing.  If you can, find a quite corner of the house, sit comfortably, close your eyes and simply breath.  If your mind wanders, cool!  That’s pretty normal – let your mind wander.  Let your mind go where it wants to go.  The point is to allow the body a chance to do whatever it wants to do as you breath deeply.

Drink more water:  Again, don’t take anything from your normal lives, but simply drink one cup of water before you reach for a cup of coffee.  In fact, drink one cup of water before you put anything in your mouth.  Drinking water has a way of slowing down our decision making process, thus giving us a better shot at making a healthy choice.

Take a nap:  Naps are a great way to give our bodies a break.  Even if it’s just five minutes, an afternoon nap is a great way to reduce stress and allow the body to reset.

Random acts of kindness:   Nothing says “Wow, today was a great day” better than taking a few minutes and making someone else’s day!!!  Look for small ways you can show kindness.  Opening the door for someone, smiling at a stranger, listening to a stranger tell a story.  Showing kindness is a sure-fire way to increase your endorphins and put you in a better mood and give you a burst of energy.

Health happens when you make a conscious choice to make small changes.  Start today by choosing one of the above ideas, or make up your own!

 

 

 

Tone Up Your Glutes and Hamstrings with The Bridge Exercise

The Bridge move has been around for quite some time.  It’s a great exercise that does not require any equipment, can be done at home…or even while watching TV, or even in your bed! This exercise will strengthen your glutes (more commonly known as your bottom) as well as your hamstrings, which are the muscles in the back of the thighs.  And by adding a few different variations, you are able to increase the intensity, or even add a challenge to your abs and lower back.

Below is a three-minute video showing you “How To Do Bridge.”  Take a moment and learn the basics of this exercise, and how you can modify the move to fit your needs and interests.

Add this into your existing workout routine a few times a week for a stronger, more toned core!  For another great leg and butt exercise,
check out our How To Do Squats post

For more great full-length gym style exercise videos, visit our website:  http://workoutsondemand.com