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Healthy Snacks on the Go

Posted by on Sep 5, 2019 in Uncategorized | 0 comments

I love spending time outside the house, and that means I can’t spend all the extra time in the kitchen preparing meals. Therefore, knowing and having healthy options ready is the key to a successful healthy lifestyle on the go.

I can go nuts for fruits and vegetables. I actually haven’t met a fruit or a vegetable yet that I haven’t liked. So, anything that is in season and could possibly be found at the curb of the road is game for my snack. Pairing them with some nuts, which bring the sugar levels down, is a great combination that will keep you full for a while.

Protein is the essential food group that needs to be satisfied in order for you to lead a healthy, nutritious life. Yogurt is an awesome protein-powered treat when you can have your cooling bag close. Also, a little jerky, nut butter or a protein bar boasts just the same healthy nutritional properties.

As far as the carbs go, quinoa, for example, is a great option in place of simple carbs like bread or crackers. Wrap it in a vegetable leaf or mix it with avocado or hummus and spread it in between thin slices of whole wheat bread or some whole wheat crackers, and you have a hearty lunch ready.

For when sugar levels drop, have a piece of dark chocolate candy nearby (It also takes longer to melt in the sun. Convenient, right?). Whole-grain cookies or fruit snacks with no added sugars are both smart treats, too. For me, keeping away from processed sugars represented one of the biggest struggles I had with food. It wasn’t until I started to eat only homemade, -prepared, or -baked sweets that I don’t feel the urge to eat processed sweets anymore. It took me a while (good 2 years of gradually nixing foods that don’t serve my fitness goal) to convince my mind that I truly don’t need them.

For the drinks, you want to check that there are no additional sugars added to any of your beverage choices. Water is essential but can taste pretty bland after a while. Opt for coconut water or naturally sweetened sodas to kick you in a real wandering mode. Carbonated water with fresh fruits added will do just the trick, too. I sometimes even like to cook a fruit compote from fruits that are about to go bad and add some cinnamon to them. The downside of it, however, is that the compote only holds for about a day or two before going sour. So, you can’t really make it weeks worth at a time.

What helped me most in my healthy lifestyle quest was creating nutrition plans and grocery shopping lists. Once I made a routine out of it, my life not only became easier but much healthier, too. No matter if I’m in my kitchen the whole day or on the road, living healthy is all about establishing the right balance of hormones with food. At the end of the day, healthy friendship with food is just as important as your fitness practices are, if not more.

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Tree Pose Tips

Posted by on Jul 11, 2019 in Uncategorized | 0 comments

Tree pose is a fundamental yoga pose however it can be tricky to master. The good news is that there are several tips that I will share to help you achieve a solid tree pose. To do tree pose (vrksasana) lift your right foot into the left thigh on the first side. Bring the hands to prayer hand position known as Anjali mudra and gaze steadily at one point on the wall. Stay in Tree pose for up to a minute.

Tree pose is great for improving your balance and coordination in all areas of your life. It is also good for those with sciatica, stretching the thigh and groin area. In addition, tree pose strengthens the core, ankles, and thighs. 

Tip #1 Make the heel sharp. 

Carrie Owerko, a senior intermediate Iyengar yoga teacher, recommends making the heel sharp meaning press hard through the heel of the leg bending. If you don’t press hard through that heel and only press through the toes then you won’t be able to achieve a strong connection like standing on the balls of the feet. 

So, bring the heel to the top press sharply through the heel near the groin. Carrie says sharpen it as if it were a diamond. You outer hips are the prongs that are squeezing in to hold the diamond in its setting. So if you let your outer hips go and your foot is sloppy, you are going to lose your diamond. 

Tip #2 Practice by a wall.

The wall is a great tool to have especially when you are learning the pose, have osteoporosis or your muscles feel weak. Balance the bent knee on the wall to help stabilize you while you’re still doing a lot of the work yourself. You can keep the knee on the wall while you learn to square the hips and roll the bent knee back. You can also explore taking your other foot on and off the wall to test your balance. 

Tip #3 Visualize a tree while doing the pose. 

This might seem simple, but as soon as you visualize a tree you will naturally ground down through the legs and distribute your weight in a more stable way. Your mind directly influences your stability and balance, so this pose can also help to remind your mind to calm down. Once you feel calm deepen your breath and watch your mind continue to clear even more. 

Tip # 4 Lay on the floor. 

This is a trick to check how open your hips actually are. It’s often hard to if we are underusing or overusing our hip flexibility when we have to balance at the same time. To do this simply lay on your back and bend the knee into the thigh. Open the thigh (as much as feels natural) and take note of where knee and thigh end up. Make sure to try this on the other side because one side might be more open in the hip than the other.

Lastly, dress in comfortable yoga leggings and have fun on the mat. Namaste. 

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Why Corpse Pose Is Actually The Hardest

Posted by on May 12, 2019 in Uncategorized | 0 comments

What do you think is the most challenging pose in yoga? Is it Scorpion, the ultimate test of balance and flexibility? Or maybe it’s One-Handed Tree pose which requires a crazy amount of strength and balance? According to many yogis, however, the hardest pose to both perform and master is Savasana or Corpse Pose. Surprised? You’re not alone.

The first time you ever perform Savasana, it feels more like a yogi nap than a posture. It’s often a relief to lie down and not have to move, allowing all the hard work to soak in and your muscles to rest before you have to enter the real world again. What you don’t realize until you’re a minute into it is that the key element of Corpse pose is the hardest thing anyone can try to do: “Relax.” 

What Stops Us

The art of doing nothing is lost on us. We fill our lives with activities and believe that the moment we stop moving, we stop making progress. In reality, it’s the constant go go go that produces stress, anxiety, depression, high blood pressure – all things that Savasana cures. Many people turn to yoga as a way to find peace in their bodies and minds. They diligently practice gravity-defying asanas and contortionist postures, but then they lie down into Savasana and worry about what to make for dinner, why their kids have low grades, how much longer this pose lasts, etc. Even the most advanced yogis can have trouble shutting off the constant background noise. 

Some yogis have the opposite problem. Once they’ve quieted their mind and allow their bodies to relax, they drift off to light sleep. In true Savasana, you should be entirely conscious. Not napping, not even half asleep, but 100% awake and aware. It is like a kind of meditation, and the goal of meditation is lost if you are not conscious and able to experience it. 

How many of us can focus solely on breathing? It has been estimated that people have an average of 35 to 48 thoughts per minute! If Savasana lasts 5 minutes, that’s between 175 and 240 thoughts that we have to contend with. 

How To Get Better

You won’t get better at any pose without constant practice, and Savasana is no exception. Here are a few simple things that may help you achieve ultimate relaxation:

  • Don’t berate yourself for any thoughts that creep in; simply allow them to pass through and be on their way.
  • If any part of your body is uncomfortable, you will not be able to relax. Use any props you need. 
  • Take it one breath at a time. With each inhale, gather up all your stray thoughts, and then push them out of your body when you exhale. 
  • Practice practice practice. Never skip Savasana, even if you are practicing at home. Each time you try, put your all into it. It is one pose that does not require strength, flexibility, or balance – it only requires your mind.

Benefits Of Savasana

  • Insomnia Cure
  • Depression Cure
  • Lower stress
  • Greater concentration
  • Lower blood pressure
  • Headache relief

How To Perform Savasana

Lie on your back with your arms out at your sides, palms facing up. Spread out your legs slightly, giving each limb its own space. Mentally scan your body for any signs of tension, and breathe into those areas, letting them go. Feel your body melting into the floor. Pay attention to your breath, but don’t force it. Simply notice the in and out rhythm. If any thoughts drift into your mind, let them come in and pass through without giving them any more attention. Just lay there, breathe, and make your mind experience nothing.

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4 Ways To Select Winter Workout Clothing

Posted by on Mar 7, 2019 in Uncategorized | 0 comments

Winter brings about a new set of challenges for yogis who want to take care of their bodies in the cold while still being comfortable during a hot practice. As you enter into the heat-building portion of your practice, bulky sweaters and thick yoga pants can make you uncomfortably hot. However, you don’t want to freeze your muscles in the frigid outdoor air either. 

How can you dress appropriately for the season while still giving yourself room to breathe and move? 

Choose Light Clothing Over Bulky Items

A sweater is not only a great idea, but it’s an unavoidable part of every outfit once winter arrives. Many yogis are tempted to select the thickest and warmest sweaters available. However, a light sweater may be a better fit for yogis who plan to wear it to their daily practice. A light sweater allows you to create some warmth with multiple layers instead of generating the massive insulation that a bulky sweater provides. 

Size Up Your Sweaters

If you live in an unusually cold climate, a light sweater isn’t going to keep you warm throughout the winter. Layering is crucial for selecting workout clothing in the winter months, but it can be difficult to add pieces underneath a tight, form-fitting sweater. Before you make a final purchase for your outerwear, consider purchasing a size larger than usual. It allows you to have more room for tank tops, t-shirts, and long-sleeve tops underneath. 

Find Shoes You Can Wear With Socks 

Yogis are often tempted to wear slip-on shoes year-round because their shoes come off the moment they step onto the mat. Most would agree that exposing their feet to the elements makes them feel even colder than they otherwise would though. Be sure to shop for a pair of shoes that you can take off easily but still allow you to wear a pair of socks underneath them. 

Your shoes can come in many different forms, from looser-fitting slip-on to boots that slide off easily without laces. Because they come off before you step onto your mat, the type of shoe doesn’t matter as much as the convenience of taking it off and putting it back on again after the practice does. 

Invest In Good Yoga Socks

A thin pair of socks is okay during the spring and summer months, but you need a good pair of socks during the winter. Yoga socks, with an excellent grip on the bottom, can help you to keep your feet warm during the practice and throughout the day. Socks with built-in grips allow you to practice safely without having to remove another layer before you can begin. It can help to better regulate your body temperature, especially at the beginning of your practice. 

Similarly, you can also purchase yoga gloves to help keep your hands from slipping and provide an extra degree of warmth. 

Your yoga workout clothing may need to change a little bit as winter arrives, but you can still find plenty of fashionable ways to keep warm.

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3 Inversion Yoga Poses that Defy Gravity

Posted by on Oct 11, 2018 in Uncategorized | 0 comments

It is time for you to overcome your fear and learn to master yoga inversions. All these asanas are fun to do, and they provide plenty of benefits for your health and body. However, learn them with caution to avoid injuries. Below, we have created a list of the best inversion yoga poses that defy gravity.

#1. Feathered Peacock Pose

This asana is also known as the elbow balance. It is a complicated pose in which you must support your entire body on your upper arms, palms, and elbows. Lie on your stomach on a yoga mat while facing a wall. Bend both elbows and align them with your shoulders. Lift your hips up and move your body towards your arms as much as possible. Raise one leg and then kick off the mat. Raise the other leg as well. At first, you can allow your legs to touch the wall with the soles for a better balance and support. You will also feel your lower body being pushed off the floor. Maintain this pose for a couple of seconds. Try not to touch the floor with your head. If holding your legs perpendicular to the mat is too hard for you, then support both feet on the wall while doing your best to keep a straight body. Release the pose following the same steps you used to get into the asana.

#2. Handstand Asana

Use a wall to learn this pose. Start from all fours and press your heels against the wall. Align your body by keeping your shoulders over your elbows and wrists. Also, your knees should be placed right under your hips. Lift up your buttocks to create a semi-dog pose. Now, it is time to lift your legs one at a time. At first, keep both knees bent and straighten your legs only when you feel comfortable and ready. This is an L stand. From here, you can lift one leg towards the ceiling. Then, kick the other leg up as well. Try to maintain your balance in this inverted upright position while your body is perpendicular to the floor. It is best to learn it with the help of a trained yoga expert. 

#3. Plow Pose 

Lie down on the mat, on your back. Put your palms right next to your torso on the mat in a resting position. Inhale slowly and activate your abs while lifting both feet off the ground. They should be lifted until they form a 90-degree angle. You can hold your hands on your hips for a better support until you reach with your legs up. Continue lifting them, but now you should also push your legs back over your head until your toes reach the mat above your head. Your tailbone should be as high as possible. Also, don’t cram your chin into your chest. Keep a space between them. Finally, you can extend both arms in the opposite direction of your legs, and clasp the palms together. 

(Safely executing an inversion pose requires wearing the right attire. Shop the above look here.)

Bottom Line

These inversion yoga poses are very beneficial for your health and physical strength. They alleviate not only stress but also other conditions such as sinusitis and headaches. Inversion yoga asanas improve your organs’ functions and they increase your spine’s flexibility. 

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Yoga On the Go

Posted by on Apr 24, 2018 in Uncategorized | 0 comments

One of the great things about yoga is how very transportable it is. You do not need a lot of equipment, and the equipment you do need is light and easy to pack. It can be practiced in a small space, even a hotel room. It also does not need any other people, but yourself of course. All these reasons mean that no matter where you are, you can experience the benefits of yoga, and keep your practice strong.

Required Equipment

In all reality, you do not need any equipment to practice yoga. However, there are some items that can make practicing yoga much more comfortable. All of these are light and won’t take up too much room in your luggage, so bringing them along is not going to be much trouble at all.

The first thing you will want to look into bringing is a yoga mat. Thinner mats will be easier to pack, but make sure it provides you enough padding. You can, if you find the thinner mat to be uncomfortable, use blankets underneath to provide more cushion. You may also want to check with where you are staying, many hotels now offer yoga mats that you can rent or gym space stocked with yoga mats.

For clothing, a simple yoga outfit just needs to include a comfortable bra, shirt, and pants. This can easily double as great loungewear doing downtime in your travels, so bringing it along should not impede your travel plans at all. If you are used to practicing in yoga socks, bring those along too. Adjusting to being barefoot can be difficult if you use yoga socks regularly.

Blocks and rollers are going to be a little more challenging to pack, as they can take up quite a bit of room. They are thankfully very light, they might just take some work to fit their bulk into your suitcase. Like mats, you may also find that your hotel has access to these pieces of equipment, so that can let you avoid trying to pack them.

Effective Locations for Your Practice

Most hotels will offer a small gym space, they may have some equipment there too. The space in most hotel gyms will be plenty to go through your practice. If there is no gym space, or you are just more into quiet and private practice, feel free to stay in your room. Don’t forget that outside can be a great venue for yoga as well, and this can allow you to enjoy some sights and sounds of a new place.

With the small space required and the minimum equipment that you need, your yoga practice can come with you almost anywhere in the world. It is also independent of other people. While having a favorite instructor is wonderful, it is possible to self-guide yourself through a few yoga routines. Yoga has also become popular enough that many gyms provide space and basic equipment to their guests. Vacation or business trip, there is no need to pause your practice. Keep yourself happy, strong, and in tune with your body, no matter where you go.

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The Purpose of Yoga Props

Posted by on Jan 15, 2018 in Uncategorized | 0 comments


Depending on the style of yoga you do, you might already be familiar with the purpose of yoga props. If you haven’t yet had a class that allowed you to play with them, you really are missing out. Yoga props aren’t for everyone and they aren’t for every style of yoga; let’s see if yoga props are a good fit for you!


The Purpose of Yoga Props

There are a couple of general purposes of yoga props. Sometimes they are used for allowing better alignment in poses. For example, in Iyengar yoga there are a lot of yoga props used. Other times yoga props are used to help students relax into deeper poses. Restorative yoga uses many props and they are used for that reason. The third main reason yoga props are used is to allow for modifications to poses that may be difficult or otherwise impossible for certain body types. Let’s break down each of the main yoga props.


Yoga blocks are the main type of yoga prop used. The purpose for yoga blocks are vast. Like mentioned above, it depends on the style of yoga that is being performed. One of the main reasons blocks are used is because they allow student to reach the “ground” easier. There are a lot of poses that student have a hard time reaching the ground in but once they place a block down it is much more realistic and comfortable. Blocks are also used to help students align themselves better in poses, to sit on, to elevate other props, and even to balance on. Yoga blocks are used for just about anything. Don’t be offended if your instructor suggests that you use yoga props; especially blocks because it could be for so many reasons.


Yoga straps are used for multiple reasons as well. Most commonly they are used to help students extend their reach. Extended reach can help modify poses and even make up new ones. Yoga straps are also useful in restorative yoga. In restorative yoga they can be used to bind feet, legs, and more together. This allows for more relaxation in poses that require you to stay still but would require muscle tension to hold for long amounts of time. Yoga straps are also really good for stretching in general.


Yoga bolsters are good for relaxation and comfort. You might wish to try sitting on one next time you are meditating. The height allows a lot more comfort in most people’s knees. You can lay back on them in restorative yoga or in gentle Hatha yoga classes as well. In savasana you can place yoga bolsters behind your knees if you get a sore back whenever you are laying flat. Restorative yoga in general commonly uses bolsters for many of its poses.


Other Useful Yoga Props

There are so many yoga props that it is hard to get to them all. Other props include blankets, sandbags, wheels, the right active wear like athletic leggings, and more. Ask your yoga instructor if you can try out different yoga props during your next class if you think that any of them will be beneficial to you.

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