How to…look like a Victoria’s Secret Angel.

Photo Credit: Examiner.com

Fans  of  Victoria’s  Secret  have  been  talking  about  the  fashion  show  this  week.  The  annual  Victoria’s  Secret  Fashion  Show  airs  every  December  where  models  proudly  march  down  the  a  V  shaped  platform  proudly  displaying  their  Angel  wings  and  a  look at  some  of  the  latest collections that  the  store  has  to  offer.

But  once  Heidi  Klum,  Chanel  Iman,  and  Miranda  Kerr  walk,  it’s  hard  not  to  admire  their  goddess  bodies  that  they  worked  so  hard  for.  Although  we  all  know  there’s  no  such  thing  as  the  perfect  body, viewers  are  suddenly  motivated  to  step  up their  fitness  in  the  gym. You  can  google  all  you  want.  Actually,  I  did  that  job  for  you.  But,  you  can’t  find  the  official  fitness  regimen  of  a  Victoria’s  Secret  ”Angel.”  But,  you  can  come  close  to  it.  It’s  about  developing an  effective  diet and  fitness  regimen.  And  no  diet  and  fitness  regimen  is  alike  simply  because  no  body  is  alike.

First and Foremost…

Consult  your  doctor  before  you  start  any  diet  or  exercise  regimen,  especially  if  you’re  under  doctor’s  orders.  Conduct  your  research  thoroughly  to plan  an  effective  diet  and  fitness  regimen.  But,  why  is  diet  primal  when  we  should  be  talking  about  abs?  Well,  you  can  strength  train  up  to  six  times  a  week  but  if  you’re  still  eating  processed  foods  and  taking spins  through  the  drive-thru,  all  of  the  cardio  and  the  strength-training  in  the  world  won’t  melt  that  flab  for  you.   Victoria’s  Secret  models  avoid  processed  foods  and  fast  foods.  A  lot  of  processed  foods  are  often  made  of  chemicals  that  are  even  hard  to  pronounce,  so  if  you  don’t  know  what  it  is  or  can’t  pronounce  it,  why  would  you eat  it?

Victoria’s  Secret  models  often  stick  to  organic  fruits  and  vegetables  and  eat  foods  that  are  high  in  protein  so  they  can  maintain  the  muscle  they  work  so  hard  for  through  strength  training. This diet  is  very  wise,  but  it  won’t  work  for  everyone  so  it’s  important  to  consult  your  doctor  if  you  are  under  doctor’s  orders.  Other  than  that,  a  diet  where  everything  in  moderation  (and  as  little  processed  foods  as  possible)  may be  the  key  for  you.

The  exercise  regimen  of a  Victoria’s  Secret  model  is…fierce. Gisele  Bundchen  loves  horseback  riding  and  yoga, but  most  of  the  models  will  do  strength  training  and  cardio  for  two  to  three  hours  as  much  as  six  times  per  week. Cardiovascular  activity  like  running  and  walking  is  added  because  it  helps  melt  fat  even  faster.  If  you  have  a naturally  high  metabolism,  you  might  not  have  to  as  much  cardio  and  can  focus  more  on  strength  training.  If  you  cannot  devote  this  much  time  to  your  regimen,  thirty  to  sixty  minutes  of  strength  is  great  too. Begin  with  a  five  minute  warm-up  and  concentrate  on  plie  squats,  lunges,  reverse  lunges,  push-ups, calf raises, tricep kick-backs, and  a  series  of  cross-over  and  upper-cut  punches  for  one-two  minutes  each. Work  with  weights  and  a  medicine  ball  for  extra  resistance.

Bottom Line

This  doesn’t  reflect  the  true  regimen  of a  Victoria’s  Secret  model,  but  if  you  want  to  sculpt  some  nice  curves,  I’d  advise  sticking  to this  plan.  The  key  is  to  find a  diet  and  exercise  regimen  that  works  for  you  so  you  can  ultimately  find  comfort  being  in  your  skin  and  prancing  around  like  the  Angel  that  can  be  too.

 

Yoga Pose of the Week: Lenghtening the Spine.

Ardha Matsyendrasana  transforms  the  spine  by  increasing  spinal  rotation,  improving  blood  flow  to  the  disks,  and  builds  strength  and  flexibility  within  the  erector  spinae  muscles.  This  posture  can  also  nourish  the  internal  organs  because  alternatively  compressing  and  stretching  the  torso  is  thought  to  bring  circulation  to  those  areas.  The  stomach,  intestines,  and  kidneys  receive a  nice  squeeze  which  usually  improves  digestion  and  elimination.  The  neck  and  back  recieve  a wonderful  stretch  as  well.

To  start,  it  is  advised  that  you  spend  a few  moments  warming  up  with  a few  Sun  Salutations  to  free  your  mind  and  prepare  your  body  to  adjust  to the  proper  form  of  this  pose.  When you’re  ready,  begin  by  practicing  a modified  straight  leg  version  of  this  pose  and  focus  on  key  goals: elongating  the  spine,  twisting  from  the  inside  out, and  breathing. Sit  on the  floor  with  both  legs  straight,  and bend  your  right  knee,  placing  the  sole  of  your  right  foot  outside  the  left  thigh,  as  close  to  your  thigh  as  possible.  With  clasped  hands,  hold  your  right  shin  just  below the  knee.  On  the  inhale,  lift  up  from  the  base  of  the  skull.  On  the  exhale,  release  your  hips  into  the  earth. Imagine  creating  space  between  your  vertebrae.

Twisting

Stay  where  you  are  and  don’t  be  afraid.  Just  place  your  right  hip  and  hug  your  right  knee  into  your  chest with  your  left  arm.  Inhale  and  lengthen  the  spine,  and  exhale  drawing  your  belly  into  your  spine  as  you  begin  twisting  to  the  right.  Focus  on  your  spine  as  the  central  axis  and  the  twist  spiraling evenly  upward,  like a  barber  pole.

Breathing

Remember  that  you’re  lengthening  your  spine  with  each  inhalation  and  exhalation.  Keep  your  shoulders  relaxed  and  stay  here  for  three  to  five  good  breaths  before  you  release  slowly  with  an  exhalation  and  repeat  on  the  other  side.  Be  sure  to  clasp  your  hands  with  the  opposite  thumb  on  top.

Credit: YogaJournal.com

One More Thing

I  have received  over  1K  in  visitors  for  the month  of  October! This  is  why  I  am  thankful  for  the  amount  of  readers  who  enjoyed  viewing  my  blog  this  year.  It’s  your  patronage  that  helps  fuel  my  inspiration  for  further  posts  and  I  am  happy  to  contribute  for  you  today  and  tomorrow.  After all, without style where would fashion be? Happy Thanksgiving to you and your families, near and far!

 

Yoga Pose of the Week: The neck.

Photo Credit: epilepsyhealth.com/yoga

The  neck  carries  a  lot  of  tension  too.  Since  the  nerves  of  the  neck  go  to  the  eyes,  ears,  and  brains,  a spinal  misalignment  can  cause  vision  and  hearing problems,  as  well  as  headaches  and  insomnia.  Also,  major  blood  vessels  transport  themselves  from the  neck  to  the  brain.  A  neck  misalignment  can  put  added  pressure  on  the  blood  vessels  and  reduce  the  blood  flow  or  circulation  to  the  brain.  This  is  also  a very  common  symptom  with  chronic  fatigue  syndrome.

Usually,  the  trouble  starts  in  the  joints  because  they  aren’t  lubricated  and  begin  to  stiffen  with  an  accumulation  of  calcium  which  can  occur  at  any  age.  Despite  our daily  lifestyles,  these  asanas  can  be  done  anywhere.  But,  keep  in  mind  the  basic  asana  guidelines:  Wait  1  1/2 – 2  hours  after  meals,  wait  at  least  1/2  hour  after a  snack,  always  stretch but  never  to  the  point  of  pain,  inhale  to  raise  the  body  and  exhale  to  lower  the  body,  and  repeat  each  asana  1-3  times.

Technique

Allow  the  rest  of  your  body  to  remain  still  while  you  drop  and  roll  your  head  forward.  If  you  don’t  hear  any  crunching  or  grinding,  you  don’t  have  to  worry.  But,  if  you  do,  it’s  best  to  attempt  to  work  these  neck  exercises  into  your  regimen.  The  overall  benefits  of  doing  these  neck  exercises  can  increase  vitality  in  your  health,  especially  with  your  vision,  hearing,  as  well  as  overall  sleep  patterns.  These  neck  exercises  can  also  prevent  headaches,  since  the  nerves  and  the  blood  vessels  go  to  the  brain.

1. Close  your  eyes  and  effortlessly  drop  your  head  forward  and  pull  it  back. Don’t  forget  to  breathe  and  repeat  for  four  times,  working  your  way  up  to  six.  Allow  your  facial  muscles  to relax  too.

2. In  the next  exercise,  turn  your  neck  to  the  left  and  then  back  to  resting  position.  Now  turn  it  to  the  right.  Repeat  for  four  times.

3. In  this  exercise,  you’ll  want  to  tip  your  head  towards  your  shoulder  without  raising  your  shoulder,  otherwise  there  will  be  a little  pull  in  the  neck.  You  should  feel a  strong  pull  on  the  opposite  side  of  the  neck  when  yo  tilt  your  head  towards  the  right  side.

Caution: Some people will recommend  the  neck  roll  exercise  to  stretch  your  neck,  but  this  can  actually  jam  the  side  joints  of  the  neck  which  can  cause  inflammation.

 

Yoga Poses of the Week – Back and Neck Pain.

 

Think about your daily schedule. With the increasing use of computers, desk work, writing, eating, and time spent in traffic, it’s hard to avoid the aches and pains that can be associated with neck and back pain.

It can start as a nagging pain in your shoulder blade that won’t go away that can send referred pain down to your back. Or your neck can feel chronically tense from doing any of the above activities. This is because most of our daily activities are done in front of us while seated. Gravity takes over and the shoulders lean forward, our chest becomes constricted, the head juts out, and the upper back becomes stretched out or rounded.

The result is tight pectorals (chest muscles), shortened neck muscles, and weakened upper back muscles. These smaller muscles aren’t designed to be postural muscles but they have to kick in and keep our bodies upright. The solution is to fix the problem, not the symptoms.

If you can clear your schedule, running and/or cycling is a good hobby to take up to stretch these muscles. If you cannot clear these muscles, you need to focus on stretching all of these muscles, anyway. If you stretch the upper back but not the chest, you’ll still find yourself in the same faulty posture as before.  Once you open up the chest and stretch the neck, you’ll be ready to stretch the upper back.

Yoga is key for neck and back pain because it helps relieve pain tolerance as it stretches out the neck, shoulders, and upper back.  Take note of these ideas below that you can easily perform at or away from your work desk.

Postural Awareness and Deep Breathing

Deep breathing is the first step to relieving neck tension. To begin, using the diaphrapm, sit upright at the edge of your chair with your feet planted firmly on the floor. Keep your knees below your hips and complete a full breathe for ten repetitions. Feel your belly rising into your hands as you exhale and feel it fall. Notice any tension in the neck and relax those muscles.

Also, bring your awareness to the front of the chest and the collar bones. Broaden your collar bones so the front of your chest lifts up. Drop your shoulder blade towards your ears and lift the crown of your head towards the sky.

Pec Stretch

You’ll want to focus on your chest muscles now. Stand alongside a wall and lift your arm toward 12 o’clock, lowering it to 1, 2, and finally 3 o’clock at you go. Take a deep breath as you rest your other arm on your rib cage, pull the rib cage forward, but don’t move your outstretched arm. You should feel a stretch in your shoulder down to your arm. Hold for six deep breaths. Repeat on the other arm.  But, if you feel tingling in the arm, discontinue at once.

Upper Back Stretch

This upper back stretch is going to seem like last week’s yoga pose when we discussed downward dog. But, this is more of a downward dog towards the wall. Stand facing a wall with your arms at waist height. Walk your feet back into a table top position with your feet directly underneath your hips. Lift the sitting bones towards the sky as you press the hands into the wall. Feel as if your heart is melting towards the floor. If you feel a great deal of stretching in the hamstrings, keep your knees slightly bent.

Hold for six breaths, focusing on opening the chest and lenghtening the spine.

Yoga can help build up your pain tolerance as you consistently work these poses into your regimen. You should be getting up every hour to stretch, even for a minute or two. Think of it as defeating gravity so you can stand tall, proud, and pain-free for life.

 

Yoga Pose of the Week: Downward Dog.

Photo Credit: Google

Ado Mukha Svanasana (AW-Doh MOO-Ka Shvan-Ah-sa-na) is also known as Downward Dog to most yogis. Downward Dog may remind us of the positions that our dogs and puppies take during the course of their day. The dog’s rump is high in the air and their paws are outstretched. Their postnap stretch is very similar to this yoga pose which requires the body to be diligent and patient with itself. Downward Facing dog teaches you the push-pull dynamics of yoga where movement in one direction is balanced by action in the opposite direction. With push-pull dynamics, you are simultaneously creating strength and flexibility, extension and stability.

Benefits

Downward Facing Dog tones the upper back. It has several benefits including:

• Relieves stress and mild depression
• Energizes the body
• Stretches shoulders, hamstrings, calves, arches, and hands (Great for runners!)
• Strengthens the arms and legs
• Can relieve symptoms of menopause
• Helps prevent osteoporosis
• Improves digestion
• Relieves headache, insomnia, back pain, and fatigue
• Therapeutic for high blood pressure, asthma, flat feet, sciatica, and sinusitis

Contraindications

• Carpal Tunnel Syndrome (For mild wrist pain, however, you may want to try resting your hands on the table, but as if you’re going to pick something up with the pads of your fingers. Press into the table for a few seconds and repeat a few times.)
• Diarrhea
• Late-term Pregnancy
• High blood pressure or headache (Support your head on a bolster or block, ears level between the arms when doing this pose)

Proper Form

Form is essential when you want to achieve optimal results in yoga and exercise, in general. To build the proper foundation, come on all fours like a puppy. Place your knees right under your hips, making sure that you have fully extended your spine. Place your hands on the mat, shoulder-width apart, and lightly spread your fingers. Make sure your middle finger faces directly forward. Connect all of the joints in your fingers and your inner and outer palm to the ground.

Lift your pelvis to the ceiling and draw your hips back, and look at your feet. They should be hip distance apart, along with your pelvis. Your heels may or may not touch the ground, and that’s okay, because you want to feel that you have room to grow in this pose. It’s important to make sure you have the right form otherwise the pose becomes unstable (you’ll end up wobbling), your joints become stressed, and your organs become compressed.

Downward Dog can be a very relaxing pose. To obtain the blissful benefits, you need to shift your weight back into your hips. Bend your knees so you can stretch back into your hips by pressing into your hands, extending your arms, and pulling your tummy in slightly. When you get that “Aha” moment, it will feel as if your weight is solely centered in the pelvis and your arms will feel lighter. If you have tight hamstrings, practice this pose for a while longer, gradually straightening your legs as if a strong wind was pressing your thighs and shins back.

Also, align the crown of your head with the natural line of your spine. If you tilt the crown of your head up, this crunches the cervical vertebrae of your upper spine. Allowing your neck to head to drop forward provides for a nice stretch but can stress your neck too. The key is to align your ears with your upper arms which should connect your head with your spine.

On the inhalation, emphasize the broadening of your shoulders and extension through your arms to bring more space into your lungs. As you exhale, focus on the movement (of breath) of your legs down to your shins and heels. As you relax, you’ll realize how nourishing this stretch can be. All of the actions of this pose and your strength and flexibility will become more natural with practice and patience.

 

Yoga Pose of the Week.

Inverted Leg Stretch Pose

Photo Credit: Google

Yoga is a very relaxing hobby and workout pursuit. One of the health benefits of yoga can be related to our cardiovascular system, as anyone struggling with any cardiovascular issues (such as hypertension) can partake in the benefits:

• Yoga can reduce blood pressure – When the amount of pressure in your arteries ever reaches 140/90, this is noted as hypertension. Symptoms can often range from mild headaches, ringing in the ears, giddiness, hazy vision, and disturbed kidney function. If you let it go, you can be setting yourself up for heart attack, stroke, or kidney damage. But, early detection is key and yoga is can help bring and keep your blood pressure down by promoting better circulation and oxygenation throughout your body.
• Pulse Rate – If you have a slow pulse rate, this is a good thing. A slow pulse rate dictates that your heart is strong enough to promote blood which will provide circulation and oxygenation throughout your body so there can be a healthy equilibrium between your organs and your body can work properly.  If you practice yoga regularly, it can provide a slower beat.
• Circulation – The organs of your body (the skin and brain included) need nutrients and oxygen for it to function properly. Yoga improves circulation which can help transport nutrients and oxygen throughout your body.
• Cardiovascular endurance – A lower heart rate and improved oxygenation can boost your cardiovascular endurance. More energy!

There are two things that you’ll want to remember when controlling hypertension as you practice yoga. The first is rhythmic breathing. For anyone that has ever taken an aerobics class or has worked out before, you’ll know that breathing is very important as it nourishes the body and calms the mind. But, there are so many people who don’t know how to breathe.

Wait. Are you kidding me?  I need to learn how to breathe.

What is this!?

I mean. What!?

Chill.

It’s not that you don’t know how to breathe or if you’re doing it intentionally. Many of us might take long, fast shallow breaths that are often choppy as a result of rushing into yoga class or placing our bodies on our mats but our minds elsewhere. This is normal. We all have be somewhere in our lives, but the most challenging aspect is to stay centered in the present. The key to optimal breathing are long, slow breaths.  This results in a full exhalation beginning with your upper chest, proceeding down to the middle chest and to the tightening of your abs. Try it now and practice it for a few breaths or when you’re stressed.  Full breaths are crucial to focus through the poses and  in order to deliver oxygen-rich nutrients throughout your body.

Most yoga poses that you’ll want to focus on are the ones that boost circulation. This is why inverted yoga poses are best for you.

In inverted yoga, the legs and abs are placed higher than the heart. Lengthening up through the legs and keeping them active so your spine and your entire body can open throughout the pose. One reason for this is because the force of gravity is reversed and venous return (circulation) becomes greater.

Normally, the calf muscles and skeletal muscles must contract in order to receive unoxygenated blood and waste back to the heart through the veins. In inverted poses, gravity causes the blood to flow back easily and quicker back through the veins and keeps the circulation in the feet to a minimum. This also gives the skeletal muscles a chance to rest.

Inverted poses can also relieve  swollen feet, ankles, and varicose veins as the poses can also drain the blood and waste from the lower body back to the heart.

One of the best inverted poses for hypertension (or during menstruation) is the inverted leg stretch pose. This is the same pose from the picture above. All you need is a mat or a towel and a wall.

1) Lie on your back, resting your head on the mat or towel, and keep your lower back and hips elevated. Rest your hands by your sides, palms resting flat on the floor.

2) Slowly raise your legs up together, to a 30 degree angle, without bending the knees. Use a wall for support, especially if you’re a beginner.

3) Hold your hips with your palms and support yourself with your elbows on the floor.

4) Raise your legs to sixty degrees. And then ninety degrees. Stay for a few breaths or if it becomes too challenging for you, begin to come out of it. To come out of the pose and return to the original position, first bend your legs towards your head. Bring your glutes slowly to the ground and straighten out your hands and legs.

Contraindications (for Inverted Leg Stretch Pose)

• For those who just started their menstrual cycles – Do not use a bolster or anything to elevate your body. Try a blanket to provide cushioning for your body.
• Although hypertension is generally safe for this pose (avoid shoulder or head stand), you should make an effort to inform your doctor of any recent lifestyle changes.
• Avoid this pose if you suffer from glaucoma.
• If you are recovering from surgery or any recent injuries, ask your doctor before you proceed with caution.

What/When should I eat before my session?

Based on your lifestyle and when you practice yoga, it’s not uncommon to wonder when and what you should eat before you practice yoga. Before you practice yoga, your diet should be very light if even vegetarian or vegan. You should avoid anything that’s too saucy, spicy, or oily three to four hours in practice, otherwise it will be much more challenging to concentrate on the poses during your session.

I personally prefer to practice yoga in the morning on an empty stomach, so my diet will not interfere with my concentration. But, everyone and their lifestyles are different. If you can’t practice in the morning, I would advise that the best choice is a light snack consumed within three to four hours before your session. This light snack can consist of almonds, pretzels, soy milk, fresh fruit (non citrus), a sports bar, cereal, or a bagel.

 

Yoga Pose of the Week.

Photo Credit: Google

For our first yoga pose of the week, we’re going to discuss the Stomach Lift or Uddyiana Bandha. This pose consists of two exercises that can relieve intestinal complications, but can also promote spiritual force.

Technique

Stand with your feet about a foot apart and your knees slightly bent to prevent them from locking. Lean forward and place your hands just above your knees. Inhale deeply by pushing your abdomen forwards, and then exhale as you’re pushing your stomach in. Instead of taking another breath, push your stomach in even more so that it becomes hollow and hold your breath for ten seconds.

Another variation of this is to repeat the same steps as above only instead of holding your stomach in as you exhale, rapidly push your stomach in and out about ten times.

Stand up straight and resume breathing.

Benefits

• It massages the heart, making it a more stronger pump and can boost your circulation.
• It can relieve indigestion, gas, constipation, and liver trouble.
• It tones up the nerves in the solar plexus region.
• It can reduce abdominal fat and strengthens and tones the abs.
• It can help the adrenal glands and sex glands function properly.
• It develops spiritual force.

Contraindications

Ask your doctor or don’t risk this asana if you suffer from hernia or serious abdominal and heart problems.

Credits to: Holistic Online

 

Fitness Flash: Yoga.

Vinyasa Yoga Poses.

Photo Credit: Google

To consider yoga “intense” is an understatement. Instead of asking your physical body to do all of the work like in most aerobics classes, yoga asks that you work with your body and your mind too. It sounds rigorous because we can go about our daily lives without really listening to ourselves and paying attention to our needs. The idea is to listen to your body to achieve inner peace within yourself.

Yoga is one of my favorite workouts. I’m down with its relaxing, soothing approach, but as I’m also a runner, I also like how it stretches my upper and lower extremities nicely so I can prevent cramps, ACL tears, and other common running injuries. Yoga doesn’t only relax your nervous system, but it can also stretch and strengthen different body parts that you work over time. Each pose pays special attention to stretch and strength a different body region.  The key is to finding out what type of yoga works for you.

“Wow, I could use that. But, it still wouldn’t be any good for me.  I might fall over in Tree Pose and the entire class might laugh at me. ”

You shouldn’t worry about what people think because everyone there is in the same boat and trying to focus on their own needs. If you’re still nervous, you might want to try some yoga asanas (or poses) at home to get the hang of times before you sign up for your first class.

When you sign up for your first class, I would advise going to an actual yoga studio for the full benefit. Just google Yoga Studios near “insert your zip code here” and you’re set.

The most fascinating thing about yoga is that it never gets boring either. because it constantly challenges you. You’re constantly using visualization as you focus on meeting your needs and goals. The physical postures that you hold (or poses) are the exact same through each of the several different styles of yoga. However, each yoga style has a particular emphasis.  I hope the more popular ones below will help tailor the ideal yoga style for you.

Yoga Styles

Hatha - Hatha is the most basic and great for beginners. It focuses on the “eight limbs” (Yama = Regarding morals towards others. Niyama = Regarding morals towards oneself, Asana = Yoga poses, Pranayama = breathing exercises, Pratyahara = Withdrawal of the senses, meaning that the exterior world is not a distraction from the interior world, Dharana = Concentration, Dhyana = meditation, Samadhi = Bliss. Once dharana is achieved, this is is what is expected through meditation as the self aligns with the universe. This is also known as enlightenment.) Each limb relates to an aspect of achieving a healthy and fulfilling life.

Hatha is slow and relaxing, and is great for beginners and those interested in meditation.  If you are (or were most recently) pregnant, prenatal hatha classes would be your best as it can relieve lower back tension and can reduce swelling.

Vinyasa - Vinyasa is based on a series of poses and breathing-synchronized exercises called Sun Salutations. The technique is sometimes called Vinyasa Flow too, because of the smooth flow that the poses run together and almost become a dance. A Vinyasa yoga teacher will typically instruct their students to do a series of Sun Salutations to warm up the body for some intense stretching afterwards.   I heard this is a great class for those of you who like unpredictability in your yoga practice.

Ashtanga - This movement is also called flow. It is an intense movement from  one pose to the next. If a class is described as Power Yoga, it will be based on the flowing style of Ashtanga, but not necessarily strictly to Astanga. Great for immediate or advanced yogis.

Iyengar - This form of yoga practice was based on the ancient teachings of yogi B.K.S. Iyengar and focuses on body alignment. As you may have learned from general aerobics classes, even, correcting your body form is important for achieving optimal results and Iyengar helps teach your body how it should be positioned when practicing poses.  Props like blocks may be used too. Great for advanced yogis or anyone interested in anatomy or kinesiology.

Kundalini -This form of yoga practice focuses on breath and movement, challenging the body to untap energy (prana) at the base of the spine that can be drawn up through the body awakening of the seven chakras. This is more of a spiritual type of yoga, as it focuses on meditation, breathing, and chanting exclusive mantras. Are you up for the physical and mental challenge?

Bikram - This form of yoga practice was pioneered by Bikram Choudhury and his method is also known as hot yoga, which is a series of twenty-six yoga poses, including two pranyama exercises, each of which is performed twice in a single ninety minute class. Bikram is practiced in a room where the temperature can reach as high as 95-100 tempratures. Routine practice can rid your body of toxins and help make your body more flexible.  This is more suited for immediate to advanced yogis.  Wear loose clothing, take your own mat or towel, and drink plenty of water. It’s advised that you don’t practice bikram if you’re pregnant, since it can raise core body temperature.

Yoga Benefits

Aside from deep relaxation and concentration, yoga can also benefit you far beyond the nervous system. Here are some other reasons to pick up on a good habit!

• Aside from deep relaxation and concentration, yoga can benefit you far beyond the nervous system. Yes, true, there are some poses where various conditions are contraindicated and we will go over this later. But, most yoga poses put gentle pressure on our internal organs and help them to function properly. Example, gentle pressure on the digestive system can promote peristalsis and can deep relaxation may just be what you need to lower your blood pressure and protect your heart.
• You can replace a negative habit with a positive habit. A negative habit is something that you do constantly, even though you know it’s harming you, but you still do it, anyway. Take staying up late for no reason or smoking. Yoga and meditation can actually help you regain mental balance and focus on your goals. Yes, you won’t go insane and you can regain control of your life.
• You can lose weight. Oh, wow. REALLY!?  Keep reading. Although yoga itself doesn’t necessarily you lose weight, regular practice of it can help you cultivate a healthy lifestyle to lead you well on your way. Weight loss is more of a lifestyle change monitered by routine diet, exercise, and positive affirmation. As yoga helps you regain focus, this will help you make you mentally stronger from the poses and meditation which will help you get better control of your new lifestyle.
• You can be wiser. When you first sit down, I can guarantee that your first session won’t be easy. It wasn’t for me. When you really sit down and allow yourself to listen to yourself, you will realize that you will have all of these thoughts racing to your head. Maybe they are the same as your best friend, or maybe it’s something completely different. This is natural. Good thoughts or bad thoughts, the important thing to realize is that we all make mistakes that we can regret. There is nothing that we can do about the past. Instead, we can mentally focus throughout the poses and meditation and sort out our thoughts and build up our capacity to see what deserves permanent value and what is transitory. When we regain this state, you may realize that it’s possible to live a life of “no regrets.”

Meditation will present you with the ability to listen to that little voice that you’ve been silencing for so long. This little voice can be a bridge of wisdom for you which can help focus your mind on making decisions that won’t only positively benefit yourself, but others as well.

Reese Witherspoon, en route to Yoga.

Photo Credit: Google.

What should I wear?

When you’re a guy, the benefits might just be enough to sway your decision. When you’re a girl, you’re now deciding what should you wear and what to bring.  Try wearing loose clothing that’s moisture wicking, which can evaporate sweat from the skin much faster.  And nobody knows yoga better than LuluLemon! All of their yoga tanks, tops, capris, and pants are made from moisture-wicking fibers (like luon and luxtreme).

One downside that I don’t like about LuluLemon is the price. Although the quality is superior, some people may still not prefer to shell out $68-$98 for a pair of yoga pants. My best pick for an alternative is the Aerie Fit line at Aerie. They are made of good material, and some of the styles are very similiar to a pair of yoga pants from LuluLemon. Plus, as Aerie is from American Eagle, you know you can always can count on a great sale or discount when you need it.

Coming soon: Yoga Pose of the Week

Each week, I will share with you one of my favorite yoga poses and will talk about how you can do it and the benefits of doing it over time. Stay tuned.

Meanwhile,  what did you think of this post? Do you practice yoga at home or do you go to a class?  Share your yoga experiences in the comments with us!

 

Back to Campus Fab: Workout Clothes.

As you’ve probably seen my entry on selecting the right gym membership, you’ll now be in the market for cute workout clothes.  Admit it, when you’re a girl, your look has to be perfect and t-shirt and basketball short gym classic fab doesn’t always cut it!

Why You Might Want to Update Your Look

1. Motivation – Nine times out of ten, when you know you look good, you’re more confident. And when you’re confident, that’s inspiration which will make you want to train harder.

2. You never know who you might run into -  Those who work out in their rooms, this need not apply. But, if you’re going to the gym or training anywhere else, you’re bound to run into someone you know while exercising. And the thought of being seen drenched in sweats while wearing ratty sweats an oversized tee might not be so cute! Look your best and you’ll never know who you’ll bump into.

There’s a workout outfit to support whatever type of exercise you like, and I devised some ideas below to help you out.

The Yogi

When practicing yoga, you’ll either want to stick to loose fitting clothing or short sleeve or sleeveless tops (especially when practicing bikram).  You’ll want to look for comfortable or loose fitting fabrics that will make you stay comfortable and chic while practicing yoga.

The Runner

The pleasure runner or the Couch to 5K runner needs to be comfortable and cool.  And now that Autumn is around the corner, staying warm and dry is also one of her top priorities.  Check out Nike or Aerie Fit Line (from American Eagle) for adorable possibilities in comfortable and top quality fabrics. And your kicks make a world of difference, regardless of whether you need extra support or cushioning to protect your feet during training.

Two other running essentials are an iPod Nano and a Sigg Bottle. A Nano or a Shuffle is all you need to maintain your beat and it’s small enough to protect itself from being jostled as you run.  And your Sigg Bottle?  Hydration, simply put.

The Surfer Girl

For surfer girls and surfer girls alike, surfing is a lifestyle and by day, you may even live in your wetsuit. Don’t let night get you down and chalk up some memorable events on your social calendar. Here’s a summer outfit that will take you from the sea to wherever it you find yourself at night.

The Fitness Guru

Gymwear doesn’t have to be complicated, but it doesn’t have to be mundane either. Update a traditional gym class classic with comfortable fabric and clothes that match in your favorite color.  Sneakers aren’t too much of an issue, but cross trainer shoes are best. Don’t forget to hydrate with your Sigg bottle and your tunes.

What do you think of these outfit ideas? Do you have another or better idea?  Share it with us in the comments!

 

How to…make the most of your gym membership.

Photo Credit: Google

STEP ONE

Search Google for gyms nearby your home, work, or campus. Pick five that are close to you and seem to intrigue you the most.  Does it have an indoor swimming  pool for those that like to swim laps and train for triathlons?  Does it have an adequate amount of machines to meet your strength training + cardio regimen goals?  Does it have a variety of aerobics classes?

Don’t let the cost get you down! Do this preferably on a free day where you can started on the next step immediately.

STEP TWO

Most gyms offer a one day free guest trial for those interested in members. Call the above list and ask to speak with someone in membership, and be honest that you’re interested in joining. Ask if you could work out there for free one day to gain an overall feel of how you’ll like it there. If they don’t offer a free trial, thank them and move on to the next person on your list.

This option will help you gain valid insight on the overall feel of where you’ll be working out and how much you’ll like it. I tried out Curves when I was in the market for gyms awhile back. They offered a free  monthly trial before I signed a contract with them.  I didn’t know much of what Curves had to offer.  Although I appreciated the regimen for their members, I would have preferred a gym with cardio machines and the Curves I went to didn’t seem to have…well, any!   Needless to say, I thanked them and didn’t sign the contract.

STEP THREE

Narrow your list down to your all-time favorite gym. Call the sales rep you spoke to before, and let them know you’re interested in signing up. If you’re still a bit dubious, ask them if you can participate in a trial membership to gain valid insight of the gym options.

Make sure you are perfectly clear of what you’re getting into before you sign a contract. Don’t be afraid to ask questions.  What is the cancellation fee if you must cancel? What if you move? What if you have a medical issue? Are you able to freeze your account for a few months?  Any student/military discounts?    If you cannot afford a full membership but really like the gym itself, ask about daily passes. This doesn’t mean you’ll be responsible for a membership, but you’ll have to pay a small fee to use the gym when you go. Great for those on the budget who don’t go very often!

That’s it!  Now you’re ready to take full advantage of your gym membership.  Slip into your cute workout outfit and hit the treadmill!