Body To Shape

Top 10 Workout Mistakes

1.Doing Cardio “The Wrong Way”:

There’s a delicate balance when it comes to cardio- If you don’t do enough you are cheating yourself, but if you do too much you are needlessly exhausting yourself.

The most important thing to remember is you want to reach your cardio potential by not doing less than 25 minutes or more than 45 minutes. This “magic zone” between 25 to 45 minutes is the fat burning zone where you can’t go wrong.

If you do more than this, you will hit a training plateau where your workouts become stagnant and your body “hits a wall” and you slow/stop your progress.

2. You’re doing the same thing over and over

You can’t keep doing the same workout and expect to see results; your muscles will hit a plateau. Nike Master Trainer Eva Redpath suggests using a training app (like Nike+ Training Club) to track workout intensity and make sure you’re continually challenging yourself.

3. Vague goal setting

“I want to get fit.” “I want to get strong.” “I want to lose weight”. These are all common goals people have but what do they all mean? How do you know you are stronger? How do you know when you have done well or when to tighten up on your nutrition?

How to fix: Get specific. “I want to lose weight” changes to “I want to lose 12 lbs before Christmas.” And “I want to get in shape.” changes to “I will do 20 minutes of exercise five days a week.”

4. Focusing On “Running” To Lose Weight:

In order to gain and maintain that strong sleek and sexy muscle tone, you need to focus more on weight training to build it up. Don’t do excessive cardio which will “eat away” at your muscle mass. Don’t run or try to embrace another form of low impact cardio.

Believe me, your muscle mass and your joints will thank me! Professionals lean towards the “no running” principle because it’s known to “eat away” at the muscle you work so hard to gain.

Don’t work against yourself and defeat your progress by running. It takes a lot of energy with no real gains, except for cardiovascular. You can receive cardiovascular benefits from other low impact versions such as using the Elliptical, Nordic Track, Air Stepper, and the Stair Master.

5. You’re going too hard, too fast

Once you decide to start a workout program, you typically hit the gym with a lot of energy. You’re ready to make some serious changes. But just because your mind is in the zone, doesn’t mean your body is.

6. Believing everything you hear

These people take pride in trying to stay up to date with new trends in fitness and exercise. They like to list the benefits or drawbacks of certain diets and exercise routines yet they aren’t in shape themselves. They believe the mainstream fitness information – fat is bad, whole grains are good, cardio is best for fat loss and girls shouldn’t lift weight.

How to fix – Find a friend or a professional who has got proven results. Follow their advice and stick to it.

7. Straining & Overtraining:

If you over train, your appetite will increase and you will start eating like a 250 pound football player.

Rather, train enough to blast fat and not to hit a plateau. Again if you over train, your body will “lock up” and not allow you to burn the fat off that you need too, because it will reach a state of “shock”, thus holding onto the fat.

8. Relying On A Scale To Track Your Progress:

Did you know that muscle weights more than fat? It is not fair to base your weight loss progress on the numbers that appear on the scale in the locker room or any scale for that matter.

Women also fluctuate up to 10 pounds of water weight, especially when they are on their menstrual cycle. Sometimes seeing the same number on the scale week after week can discourage you, so it’s best to just not look at it to begin with. Instead, rely on body fat measurements done with a caliper and also by how your clothes are fitting you.

9. Neglects nutrition

They believe that as long as they exercise it doesn’t matter what they eat. All they need to do is exercise more, right? Food is food. This type are usually super fit, like the triathlon crowd yet always have excess bodyfat. I cannot stress enough the importance of nutrition. You are what you eat. Food is not just important from a weight loss point of view it also plays an important role in the day to day functioning of your body and long term health.

How to fix: Start taking your food seriously. Invest your money in good quality unprocessed food. If you are worried about cost, buy your food in bulk. There are lots of resources online for eating well on a tight budget.

10. Not Taking Time To “Rest And Recover”:

It is important to balance your exercise with rest and recovery. It is this alteration of adaptation and recovery that will take you to a higher level of fitness. Remember, the greater the training intensity and effort you put into your workouts, the greater the need for planned recovery.

There are limits to how much stress the body can tolerate before it breaks down and risks injury.

If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.bodybuilding.com,www.besthealthmag.ca,wwww.lifehack.org

Top 10 Healing Foods

Garlic

Garlic has long had a reputation as a natural antibiotic. In fact, one study by researchers from the University of East London found that the allicin present in garlic was effective against the most antibiotic-resistant strains of “superbug” MRSA. While it is inadvisable to ditch the antibiotics without seeking professional advice, for minor conditions such as acne where long-term antibiotic use is required, it may be worth considering garlic as a natural alternative.

2. Kelp

Iodine is essential to the thyroid, the butterfly-shaped gland in the neck. Low iodine levels can cause sluggishness, weight gain, and moodiness.

Kelp is rich in calcium, magnesium, potassium, and — most important for low thyroid levels — iodine. But be aware that overconsumption of iodine can also create problems. The key is a moderate amount to raise energy levels and brain functioning.

3. Seeds: Sesame, sunflower, chia, pumpkin seeds…

There are such a wide variety of delicious seeds available. Each kind of seed has its own distinct flavor and can be used to add variety to your cooking.

When you are healing, grind them up to make them easier on your digestion. I grind linseed, sunflower and almond seeds to make LSA, which I use on everything! Sprinkle them on salads or add to breakfast smoothies and cereal.

4. Peppermint Tea

If you’re suffering from nausea, flatulence or IBS, a cup of peppermint tea may help sort you out. Peppermint has a mildly anesthetic effect on the stomach lining, which can help reduce nausea. In addition to this, it is also an antispasmodic, meaning that it can help relieve muscle spasms along the digestive tract, helping with the painful symptoms of IBS.

5. Ginger

You may recognize ginger as a cooking spice, but its centuries-old uses range from aiding digestion and calming upset stomach to treating arthritis. Ginger is now widely recognized for its ability to reduce nausea, particularly postoperative nausea and vomiting (PONV).

Sources of ginger include ginger root (prepared as tea), foods and drinks that contain ginger, and in an herbal form in extracts, capsules, and oils.

6. Honey (or unrefined sugar substitute).

Sweets are an important part of the 4 tastes of the palate: sweet, salty, savory and bitter. Always look for unrefined sugar. Organic honey in it’s natural form is delicious as a natural sweetener. Other vegetarian alternatives are stevia, coconut sugar, maple syrup or coconut nectar. Best to opt for organic brands to minimize the processing. Avoid highly refined processed sugar and zero-calorie sugar substitutes like aspartame, equal and nutra-sweet as these are toxic for your body.

7. Bananas

If you regularly suffer from heartburn or indigestion, it may be worth adding more bananas to your diet. Bananas are renowned for their antacid properties, which can soothe painful heartburn as well as protecting against stomach ulcers. As an added bonus, bananas can also decrease risk of stroke and lower blood pressure, making them an extremely healthy alternative to antacid medication.

8. Mushrooms

Mushrooms are hailed for their health-promoting properties. Common types of mushrooms include:

white button
shiitake
portabella
cremini

Studies continue to examine how shiitake mushrooms may fight cancer by boosting the immune system through the compound lentinan, believed to slow tumor growth. According to the American Cancer Society, “at least one randomized clinical trial of lentinan has shown it to prolong life of patients with advanced and recurrent stomach and colorectal cancer.”

9. Apple cider vinegar (ACV).

If you want to quickly improve your digestive health, then try apple cider vinegar. I highly recommend the brand Bragg’s Organic Apple Cider vinegar, which is affordable and delicious. Use it daily in combination with (or as a substitute for) lemon juice as an alkalizing drink. Or use it to make a tasty salad dressing by blending it with some olive oil, herbs, and a sprinkle of sea-salt.

10. Oily Fish

As well as being good for your brain and eyesight, the fats in oily fish can act as natural painkillers for many conditions due to their anti-inflammatory properties. Studies have suggested that regularly eating oily fish can help reduce the pain of inflammatory conditions such as arthritis, while separate research has indicated that fish oil can help treat lower back and neck pain. Also – good news for the girls – researchers have found that fish oil can help reduce menstrual pain and cramps.

If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.realbuzz.com,www.healthline.com,www.mindbodygreen.com

The 10 Worst Diets for Weight Loss

The Daniel Fast, or Shepherd diet, requires dieters to fast and pray in the pursuit of better health.

Actor Chris Pratt has done the Daniel Fast, which requires eating only fruits, vegetables, and unleavened bread for 21 days, as well as praying daily.

The goal of the diet, according to its website, is to help dieters “focus on their health using Christ-centered teachings,” but limiting food intake so severely could prevent a person from getting all of the nutrients they need. There is no science-backed evidence this diet works, either.

2. Baby Food Diet

On top of that, a baby food diet is unsustainable, says Palmer. When food is liquefied, the body doesn’t pick up fullness cues, which can make you feel hungrier after eating a sufficient amount of calories, she says.

Better Move: Eat in a way that you could sustain for the rest of your life without feeling miserable, says Palmer. Practicing common-sense portion control, mindful eating, and eating more minimally processed plant foods such as whole grains, beans, vegetables, and fruits, which are rich in nutrients and low in calories should get you to your goals.

3. The HCG Diet

Hand of woman holding pipette of beauty oil

The HCG Diet requires you to consume just 500 calories per day while supplementing with human chorionic gonadotropin (HCG), a pregnancy hormone that is falsely associated with weight loss. “This is an incredibly restrictive, very low calorie diet that will promote rapid weight loss, but at the expense of losing both muscle mass and body fat, which could slow metabolism and make future weight management a challenge.

4. Whole30

Whole30 dieters cut out sugar, alcohol, dairy, grains, beans and other banned foods for a month.

It’s a tremendously popular plan on Instagram, where people post colorful photos of their veggie and fruit-filled #Whole30 plates.

But Whole30 isn’t really supported by science; nutrition experts say it takes more than 30 days for your body to perform a truly complete reset if you want to reduce inflammation. Besides, fiber-rich foods, which the Whole30 diet strictly limits, can improve inflammation markers and help stave off all kinds of diseases.

5. The Apple Cider Vinegar

Why It’s Nuts: “For this diet, people are supposed to add cayenne pepper and honey to a glass of apple cider vinegar, and drink three glasses a day, one before each meal,” says Ginny Erwin, R.D. This diet is a really awful idea for people that have irritable bowel syndrome or gastroesophageal reflux disease because of the spices and acidity. Plus, it’s overall irritating to the stomach lining and can cause terrible gas pains, says Erwin.

Better Move: “I recommend drinking water or herbal tea before a meal. It calms the digestive system and helps the metabolic processes move along,” she says.

6. The Werewolf Diet

Rising Full Moon on the first day of Spring with Mustard plant in bloom and Oak trees, Sonoma County, California.

Yes, this is a real thing. The Werewolf Diet diet limits how you eat based on the cycles of the moon, such as a fasting with juice for 24 hours during a full moon and not eating past 6 p.m. during other moon phases. “This diet is not backed by research, so it sets unnecessary restrictions that make it a challenge to sustain long term

7. The Special K diet

The Special K diet replaces two meals a day with a set portion of cereal flakes and milk. The plan was promoted by Kellogg’s cereal company for years as a research-backed way to be “slimmer for summer” but they’ve scrubbed all traces of it from their current website.

Subsisting on a cereal-based diet can push people to miss out on key nutrients and illness-fighting compounds that are abundant in plants like fruits and veggies. Besides, Special K doesn’t have a ton of fiber in it, so you’d probably do better to try out some other cereals that are less processed.

8. The HCG diet

Why It’s Nuts: “The HCG diet requires that you take a human chorionic gonadotropin supplement and restrict your total calories to 500 per day, equally divided into two meals,” says Ashvini Mashru, R.D., author of Small Steps to Slim. “Each meal can contain roughly 3.5 ounces of lean meat, one serving of a specified fruit and vegetable, and one piece of toast, says Mashru. It’s easy to see that this diet is deficient in calories, nutrients like protein and fat, entire food groups, vitamins, and minerals. So it’s not a plan you can sustain forever. Plus, HCG supplements have not been approved by the FDA for weight loss.

9. The Five-Bite Diet

Eating avocado and tomato sandwich, point of view

Created by Californian internist Alwin Lewis, MD, the Five-Bite Diet requires you to skip breakfast and then only eat five bites of your meal at lunch and dinner. “The very small portions of this diet will promote weight loss, but the incredible restriction of eating only 10 bites of food per day is not a healthy way to lose weight

10. Zero-sugar diets

THODSAPHOL TAMKLANG / EYEEMGETTY IMAGES

“Many celebs swear by cutting out every last smidge of sugar. They ban even a gram of the sweet stuff in order to achieve their beach bodies. Sherri Shepherd favors this approach,” says Suzanne Dixon, MPH, MS, RDN, a registered dietitian with The Mesothelioma Center. This means cutting out fruit and veggies, like berries and sweet potatoes. The worst part: “You’ll miss the vitamins, minerals, and disease-fighting phytonutrients,

If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.businessinsider.com,www.womenshealthmag.com,www.prevention.com

Top 10 Fitness Myths

Sweat and Soreness Are Signs of a Good Workout

My client looked at me, bewildered. She’d just finished a strength workout (in a cool studio, during winter) and couldn’t believe she wasn’t dripping in sweat.

True, chasing sweat and soreness can be tempting because it’s concrete evidence that we did something. And popular “fitspo” memes reinforce the idea that the sweatier and more painful a workout is, the better the results will be (“Sweat is your fat crying” and “No pain, no gain” come to mind).

2. Doing crunches or working on an “ab machine” will get rid of belly fat.

Don’t believe everything you hear on those late-night infomercials! Harr says that while an ab-crunching device might “help strengthen the muscles around your midsection and improve your posture,” being able to “see” your abdominal muscles has to do with your overall percentage of body fat. If you don’t lose the belly fat, he says, you won’t see the ab muscles.

3. Lifting weights will bulk a person up

The percentage who’ve heard of it: 57%

The percentage who believe it: 22%

“This has got to be one of the worst fitness fallacies on the planet and it’s not just because of the misinformation it presents but the fact that it steers so many people away from one of the most beneficial things you can do for yourself; lifting weights,” says Cox. “For a long time weight lifting was put in the spotlight by bodybuilders, strongmen and professional athletes determined to be the biggest and baddest on the block. It bred the longstanding misnomer that you lift heavy weights minimal times for size and strength and you lift little weight a lot of times to lose weight/lean out … not true. At all.”

4. More Exercise Is Always Better

There was a time in my life, years ago, when I was an ambassador for the “more is better” approach to exercise.

Yet, many women are taught that more is better. More exercise, more discipline, more calories burned, more results, right?

Actually, no. While this type of exercise may feel good at the time, it isn’t an effective training approach in the long term, and it seldom leads to sustainable results.

5. Swimming is a great weight loss activity.

While swimming is great for increasing lung capacity, toning muscles, and even helping to burn off excess tension, Harr says the surprising truth is that unless you are swimming for hours a day, it may not help you lose much weight.

“Because the buoyancy of the water is supporting your body, you’re not working as hard as it would if, say, you were moving on your own steam — like you do when you run

6. Your muscle will turn into fat if you stop working out

The percentage who’ve heard of it: 52%

The percentage who believe it: 19%

“This is a popular myth in part because of an optical illusion. If I transition from an active lifestyle of building mass to whatever an alternative lifestyle looks like, there is a transformation. The muscles get smaller and the body fat will probably rise depending on the diet. This leads most people to believe that in fact their muscle is turning into fat,” says Rob Delara, corporate head trainer at TITLE Boxing Club. “The real story is that muscle and fat are actually two totally different tissue systems with different functions. Muscle tissue is what gives you mass and what is constantly burning calories. The fat tissue is what gives you the ‘gut’ and is where excess energy is stored

7. No Matter What You Eat, You Can Work It Off at the Gym

Friday night, at last — time to unwind! Glass of wine? Don’t mind if I do! What about some pizza? Sure! And let’s get some cheesy bread with dipping sauce, too. More wine? Yes, please! Oh, and let’s add some of these double chocolate brownies. And ice cream, of course! I mean, I’ll work it off at the gym tomorrow morning anyway. Another glass of wine?

Have you ever caught yourself thinking along these lines? I know I have.

And you’ve probably heard someone say, “You can’t out-train a bad diet!” Maybe you’ve even said it yourself. What this means is that it’s always going to be more difficult to reach our goals when we don’t align our exercise and nutrition efforts.

8. Machines are a safer way to exercise because you’re doing it right every time.

Although it may seem as if an exercise machine automatically puts your body in the right position and helps you do all the movements correctly, that’s only true if the machine is properly adjusted for your weight and height, experts say.

“Unless you have a coach or a trainer or someone figure out what is the right setting for you, you can make just as many mistakes in form and function, and have just as high a risk of injury, on a machine as if you work out with free weights or do any other type of nonmachine workout

9. Running on a treadmill puts less stress on your knees than running on pavement

The percentage who’ve heard of it: 49%

The percentage who believe it: 28%

You may think logging your miles on a treadmill is less taxing on your joints than hitting the pavement – but that’s not entirely true.

“This is a myth and not a myth. In theory a treadmill can provide more give than say running on pavement. The science behind this being that a surface can help disperse the vertical forces of the body loaded during foot strike while running, thus reducing the impact on your knees,” says Ford. “However, science has shown a negligible difference in treadmill impact for knees versus say asphalt running.

10. You Just Need to Diet Harder

Many women don’t have an accurate picture of what “enough” food really is — especially when trying to lose weight.

The mistake we often make is believing that it’s easy to calculate both the calories we ingest and the calories we expend. We think along the lines of “If I burn all these extra calories working out, and eat much less, I’ll easily burn fat.”

In reality, eating too little can hinder fat loss, strength gain, and muscle gain, and can affect energy levels and overall health. Plus, calculating exactly the amount of energy we take in and expend isn’t as straightforward as it may seem.

If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.girlsgonestrong.com,www.webmd.com,www.nbcnews.com

10 The most extreme weight loss methods

The Chemical Diet

The chemical diet consists of forcing yourself to only eat lean, unfried meat, water, eggs and vegetables, with no fat and just a tiny bit of bread or fruit – hardly a laugh a minute! Apparently the combination of foods is supposed to interact chemically to burn fat. We’ll admit that this diet may be a quick fix for that upcoming wedding or holiday but an extreme diet plan like the chemical diet is not nutritionally balanced and does not contain enough calories for a healthy lifestyle.
Extreme factor: 5/10

2. Painful Tongue Patch

If you’ve tried all the diets under the sun and still can’t lose weight, cosmetic surgeon Nikolas Chugay has got your back. Actually, make that your tongue. There is a new medical procedure that will help you lose weight by making it painful to eat.

This extreme weight loss method is a medical procedure that involves stitching a small piece of polyethylene mesh onto a patient’s tongue, making it painful to ingest solid foods and forcing a low-calorie, liquid diet. “The patch is a pattern interrupt,” said Dr. Nikolas Chugay, the California-based plastic surgeon who developed the concept. “It is uncomfortable to eat solid foods, so people will all of a sudden remember, I am only to eat liquids.”

3. Cotton Ball Diet

Cotton ball diet includes eating cotton balls by mixing it with juice. This dramatically cuts down calorie intake as it makes one feel full without consuming food. But eating cotton balls is unappetizing and instead of a diet, it is disordered eating. It can lead to abdominal pain, bloating, an absence of menstruation and malnutrition.

4. Stomach balloon

This one sounds very uncomfortable… Presented as an alternative to surgery, for those struggling to lose weight you can now have a tiny balloon inserted into your stomach to help with portion control.

The balloon only takes 30 minutes to be inserted in the person’s stomach, and it’s inflated with saline once it’s in place.

The device, called Orbera, was designed for people considered morbidly obese, with a body mass index of 30 to 40, who have failed to lose weight with other diets and exercise. It lasts for six months so manufacturers promise rapid weight loss. But we’re not sure how a balloon in our tummy sounds…
Extreme factor: 9/10

5. Getting Urine Injections

Just when you thought there were no more diets to try, here comes one of the strangest. The regimen involves a daily injection of urine. Sheryl Paloni lost 43 pounds and more than 30 inches in 5 months. That’s when she heard about a very unorthodox, extreme weight loss program. The urine comes from pregnant women. Sheryl injected herself with it daily.

6. Tapeworm Diet

For the tapeworm diet, one has to swallow a pill that will have a tapeworm egg inside it. After the pill gets into your body, the egg inside it hatches and tapeworms will grow inside your body. These tapeworms will gobble down whatever you are eating and lead to weight loss. However, this diet can be really harmful and lead to bacterial infections, abdominal pain and neurological issues.

7. Freeze-Dried Poop Pills

Yes, unfortunately you read that right… freeze-dried poop pills are being tested to treat obesity, and it’s got us worrying that this will become a new weight loss trend in the near future.

Apparently they’re trialling it in Massachusetts to see if feces from lean and healthy people can have an impact on insulin sensitivity and body weight, with 21 obese participants taking the tablets for six weeks.

And although the leader of the study told People magazine that the capsules are ‘odorless, tasteless, double-encapsulated’, and that the screening process for donors is more rigorous than for blood donation, it’s still someone else’s poop! We wouldn’t even do it if it was our own…

Thanks, but no thanks.
Extreme factor: 10/10

8. Instaling a Nasogastric Dripping Tube

It’s truly disturbing when doctors come up with seemingly fad diets that could prove dangerous, but that appears to be happening all the time and most of them are also pretty successful. The latest to join the trend is an American doctor who is providing a drastic and quick weight-loss method, the K-E Diet. It involves putting food into your body through the nose, using a dripping tube.

9. Baby Food Diet

This is basically an effective means to cut down on calories and control portions by replacing several meals or snacks with baby foods like mashed sweet potato, pea puree and blended chicken. All you have to do is eat baby portion (25-75 calories in each portion) throughout the day and end with a regular-sized dinner. But, this can be dangerous as baby foods wouldn’t fulfill an adult’s calorie requirement for the day and result in nutritional imbalance.

10. Maple Syrup Diet

Here’s a diet that Cheryl’s said to have used when she was worried about putting on weight. The diet became famous when Beyoncé used it to shed 20 pounds for her role in Dreamgirls.

It’s also been tested on Channel Four’s programme, How To Lose Weight Well which got us thinking about how an earth we’d survive on maple syrup…

It’s pretty simple; mix Madal Bal Natural Tree Syrup with water, lemon juice and cayenne pepper, then drink the concoction instead of eating meals. This is a very radical way to lose weight and the list of side effects is long, from diarrhoea to headaches, nausea and mental irritability – we think we’ll give this one a miss!
Extreme factor: 8/10

If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.goodtoknow.co.uk,www.oddee.com,www.indianexpress.com

10 Yoga Poses For Better Sex

Cat Pose (Marjaryasana) and Cow Pose (Bitilasana)

Often performed together, these poses help you loosen up the spine and relax. This helps lower your overall stress levels and makes it easier to get into the mood.

Start this pose on all fours. Make sure your wrists are underneath your shoulders and your knees are in line with your hips. Keep your spine neutral and your weight balanced evenly across your body.
Inhale as you look up and let your stomach curve toward the floor. Lift your eyes, chin, and chest up as you stretch.
Exhale, tucking your chin into your chest, and draw your navel toward your spine. Round your spine toward the ceiling.
Move slowly between the two for 1 minute.

2. Bound Angle Pose

Benefits: Bound Angle is great for low libido, stretching the inner thighs and opening the hips for a wider range of motion. In this pose, people often shed layers of anxiety and tend to feel a natural openness and sense of intimacy.

It improves blood flow to the pelvic area immediately, and where the blood goes, so does the energy and vitality. Circulation and increased blood flow are directly linked to level of arousal.

3. Plow Pose

How: Lie on back with knees bent and pulled in near chest. Straighten legs so they’re perpendicular to the bed. Brace lower back with hands and bend at the hips to lower legs overhead, feet together. Partner can kneel behind or stand if you’re near the edge of the bed.

Why: “It allows for deep penetration,” Herbenick says. (So it might not be your best choice if you find cervical contact uncomfortable or have an unusually well-endowed partner—but it’s a great choice if you want to have a cervical orgasm.)

4. Bridge Pose (Setu Bandha Sarvangasana)

This pose helps strengthen your pelvic floor. Strengthening these muscles helps reduce pain during sex and can even make the good stuff, well, better.

Lie on your back.
Bend both knees and position your feet hip-width apart with your knees in line with your ankles.
Put your arms flat on the floor with your palms against the ground and spread your fingers.
Lift your pelvic region off the ground, allowing your torso to follow, but keep your shoulders and head on the floor.
Hold the pose for 5 seconds.
Release.

5. Pigeon Pose

Benefits: Pigeon is excellent for releasing deep tension in the hips, putting the mind in total chill mode. By bringing your attention to your breath, you move away from your thoughts and into the present moment. This enhances your ability to create a sense of sexual intimacy with your partner.

6. Standing Straddle Forward Bend

How: Stand with feet 3 to 4 feet apart, depending on flexibility. Lower upper body forward to bring chest near legs as partner stands behind.

Why: “This pose is a variation on rear entry that allows your partner to reach your front vaginal wall,” Herbenick says. (You know what’s near your front vaginal wall? Your g-spot. Enjoy.)

7. Happy Baby (Ananda Balasana)

A popular relaxation pose, this pose stretches your glutes and lower back. Plus, it doubles as a variation of missionary position. To try it in bed, start in missionary position with your partner on top, and then extend your legs and wrap them around your partner’s torso.

8. Eagle Pose

Benefits: Eagle is so sexy, it;s even in the Kama Sutra. When you release the legs, all of the blood comes flooding through the cervix, preparing the whole area for some sweet, sweet, loving!

Holding the pose itself requires poise and steadiness, which is beneficial if you’re stressed. Your mind has to focus, helping you to slow life down a little, allowing you to stay present and enjoy the breathtaking moments to follow!

9. Downward Dog

How: Start on all fours with hands a few inches in front of shoulders and knees under hips. Press palms into bed, curl under toes, and press hips toward ceiling (body should form an upside-down “V”) as your partner stands behind.

Why: Similar to the forward bend, downward dog allows for stimulation of the sensitive front vaginal wall. The variation on the popular doggy-style position also engages your core.

10. Wide-Legged Straddle

Sit upright, spreading legs wide apart.
Press back of legs into floor, pointing knees and toes toward sky.
Inhale, lengthen torso. Exhale, lean forward from hips, reaching to take hold of big toes.
Hold for 10 breaths. With every inhale, lengthen torso; with every exhale, extend chest farther forward as you lower down.

Benefits: Like Bound Angle, this move is good for low libido, improving blood flow to the pelvic area and increasing energy and vitality.

If you’r looking for workout clothes check out our shapewear and yoga leggings page.
Sources:www.healthline.com,www.doyouyoga.com,www.shape.com

10 Best Yoga Poses For Better Sleep

Standing Forward Bend (Uttanasana)

To perform this pose, stand with the feet about six inches apart and fold the torso to the ground, reaching toward the ground or bending the arms and grabbing opposite hand to opposite elbow. In addition to helping to relieve headaches and insomnia, the pose can also be helpful for lowering stress levels, according to Yoga Journal. “Sway a little side to side and breathe,” says Bielkus. “Bend the knees as much as needed to ease any strain. Tension in the legs and hips will start to release.”

2. Hero pose (Virasana)

This pose allows lubricating fluid to flood these areas, which protects them against injury, gets rid of any cracking sounds or minor discomfort you may be feeling here, and helps them feel more loose, warm, and comfortable—without any motion required.

Take this opportunity to lengthen the spine upward, and open the chest as you find a calming breath pattern. Use your deep, even breaths to slow down your heart rate and clear your mind.

3. Utthan Pristhasana (Lizard Pose)

1 minute
[10–15 breaths]
each side

From Adho Mukha Svanasana (Downward-Facing Dog Pose), bring your left foot forward between your hands and lower your right knee to the floor. Walk your left foot to the outer edge of your mat and place your elbows on a block or the floor. Repeat practice on the second side.

4. Plow Pose (Halasana)

Yoga Journal recommends staying in the plow pose for one to five minutes to fall asleep easier. Lie down on your back, lifting your legs over your head and then to the ground behind you, with your hands either on your back for support or on the floor. “By turning the flow of blood around, you bring new vitality into the body,” says Bielkus.

5. Cat and Cow Pose (Marjaryasana and Bitilasana)

Inhale into Cow pose by bringing the crown of the head and the tailbone up toward the ceiling, hollowing out the lower back. Flow between these two poses as long as you’d like, moving with the pattern of your inhales and exhales and feeling like you’re putting space between every vertebrae and loosening up your spine.

6. Salabhasana (Locust Pose)

1 minute
[10–15 breaths]

Inhale to Plank Pose and lower to your belly. Clasp your hands behind your back. Exhale and root the tops of your feet into the floor. Inhale as you lift your chest and arms. Gaze forward. To come out of the pose, release your hands and exhale, pushing back to Downward-Facing Dog.

7. Supine Spinal Twist (Supta Matsyendrasana)

This reclining twisted pose can easily be performed in bed before you fall asleep. Lie down on your back and bring the right knee into your chest and then across your left side. Extend the right arm out and gaze to the right, taking several deep breaths and then repeating on the other side. You can also try bringing both legs up and then over to each side, as pictured above. “Gentle twists relieve tension throughout the whole spine and also aid in digestion and help us rinse out some tension from the day,” Bielkus says.

8. Child’s Pose (Balasana)

From tabletop, sink your hips back to your heels and settle your chest between your thighs. Your big toes are touching one another and your knees are as far apart as they need to be to help you settle comfortably and be able to breathe deeply.

With your forehead resting on the ground or a blanket, walk your fingertips out on front of you, stretching through the arms. You can also roll your forehead from side to side on the ground to give yourself a mini face massage.

9. Prasarita Padottanasana (Wide-Legged Standing Forward Bend)

1 minute
[10–15 breaths]

Stand with your legs 4 to 5 feet apart. Inhale and lift your chest. Exhaling, fold forward from the hips. Spread your arms wide, coming onto your fingertips, with elbows bent. Place your forehead on a block. To come up, root down through your feet. Inhale and slowly rise.

10. Seated Spinal Twist (Ardha Matsyendrasana)

Like the supine twist, the seated spinal twist (also known as the half lord of the fishes pose) can create a sense of relaxation in the body while gently stretching the spine. The stretch can be practiced with both legs bent or with one outstretched.

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Sources:www.huffpost.com,www.doyouyoga.com,www.yogajournal.com

10 HERBS & SPICES Boost The Immune System

TURMERIC

Turmeric has become a hot topic in health food-o-sphere and for good reason. While it’s known for being added to delicious curries, its uses are becoming increasingly more versatile. I love it because it is so easy to add to the diet, which simply makes it easier to reap the amazing health benefits of this super spice.

First and foremost, turmeric is an incredible inflammation fighter. It can even make a significant difference in individuals who suffer from rheumatic pain. This is because of the constituent curcumin – its active constituent and yellow bioactive compound, lending turmeric its colour.

2. Echinacea

This brightly-colored flower, a member of the daisy family, is commonly known as a “coneflower” due to the shape of its inner disc, and comes in vibrant shades of purple, pink, and even yellow. Echinacea was used by Native Americans as a medicinal herb to treat wounds, infections, and snakebites, and grows naturally in areas of central and eastern North America. It helps encourage healthy cell growth, promotes a strong upper respiratory system, and provides numerous antioxidants that boost the immune system and can help you fight off colds.

3. Ashwagandha

Ashwagandha is one of the most important medicinal herbs in Indian Ayurveda, one of the world’s oldest medicinal systems

Ashwagandha is thought to increase energy by enhancing your body’s resilience to physical and mental stress.In one study, people given ashwagandha showed significant improvements in several measures of stress and anxiety, compared to those given a placebo. They also had 28% lower levels of cortisol, a hormone that increases in response to stress

Strengthening these findings was a review of five studies examining the effects of ashwagandha on anxiety and stress .

4. GINGER

Ginger is another versatile spice that is really easy to use. Fresh ginger and ground ginger are both beneficial. You can even use ginger essential oil. I especially like to use it brewed in teas. It’s commonly known as a powerful remedy for an achy belly, but its benefits extend far beyond that. For me, ginger is often a part of my daily routine. Did you know it’s closely related to turmeric?

Like turmeric, it’s also anti-inflammatory. This is why it’s so soothing for an upset stomach which can often be traced to a root cause of inflammation somewhere down the line. Ginger can decrease markers of inflammation such as C-reactive protein.

Additionally, ginger can protect against stomach ulcers and treat menstrual cramps. It can also relieve nausea and diarrhoea. Ginger tea is great for relieving flu symptoms as well.

5. Elderberry

The elderberry bush (one of the most common American varieties being sambucus nigra) has existed for thousands of years in both North America and Europe and dates as far back as 17,000 years ago. The berries and flowers used for medicinal purposes, and the wood was also used to craft instruments and tools. It is important to note that the seeds, stems, leaves and roots can be poisonous to humans, as they contain cyanide-inducing glycosides that may cause nausea and vomiting. However, the berries contain compounds called anthocyanidins, which support a healthy immune system. It can even shorten the duration of a cold or flu virus.

6. Rhodiola Rosea

Rhodiola rosea is an herb that grows in certain cold, mountainous regions. It’s widely used as an adaptogen, a natural substance that enhances your body’s ability to cope with stress.

In one study, researchers combined and analyzed the results of 11 studies that examined the effects of rhodiola on physical and mental fatigue in more than 500 peopleOf the 11 studies, 8 found evidence that rhodiola can enhance physical performance and ease mental fatigue. There were also no major safety risks associated with rhodiola supplements.

Another review concluded that rhodiola carries a low risk for side effects and may be helpful for alleviating physical and mental fatigue.

7. CINNAMON

Cinnamon is another spice I find quite easy to use and lucky for me, it’s slightly sweet and pretty darn good for you.

I love its versatility and try to use it in savoury recipes as well. I especially love the ease of sprinkling some on raw or baked fruit for a healthy dessert or having some in a comforting and warming tea blend. Fresh ground cinnamon tastes best, and I also like to have sticks handy for brewing or grating which makes for absolutely explosive flavour. It’s one of my top 5 recommended spices for every kitchen.

Cinnamon is notoriously packed with antioxidant capacity. It’s actually one of the most concentrated sources meaning that even just a little cinnamon – around 1 teaspoon per day – can help you get a healthy boost. Antioxidants help slow the ageing process, reduce oxidative stress and rid the body of toxins. Like turmeric and ginger, cinnamon is also anti-inflammatory. If you really want to reap the benefits, have all three together.

8. Garlic

This pungent bulb, a staple in most kitchens and a member of the onion family, is one of the oldest horticultural crops and grows wild only in Central Asia, in countries including Turkmenistan and Uzbekistan. However, it was also used in Ancient Egyptian and Indian cultures thousands of years ago. And, is well-known for both its flavor and its numerous health benefits. One its compounds called Allicin, released when garlic is cut or crushed, has potent anti-bacterial and anti-fungal properties, though this compound breaks down and loses its potency when exposed to high heat.

9. SAGE

Sage is one of the most beautiful herbs, and it’s so simple to grow at home. It smells great and tastes even better. I love it fresh, but it also works its magic dried and ground for easy use, especially outside of growing season. It adds a certain depth to meals, and a crispy sage leaf garnish can turn an ordinary meal into something extraordinary. No – sage isn’t just for the Thanksgiving or Christmas table! Use it all-year-round for its awesome health benefits.

You can use sage to boost cognition, so whether you choose to consume it or inhale the scent of it, you can expect a brain boost. It’s been known to increase memory recall and retention, so it may be a superfood for the mind.

10. Ginseng

Ginseng (referring specifically in this case to the Asian variety panax ginseng, as there are multiple species) originated in Manchuria, China, over 5,000 year ago, and is a root that has been used for both culinary and medicinal purposes. The word “ginseng” comes from the Chinese word rénshen, which translates roughly to “man root,” based on the fact that the root itself (pictured above) resembles a human being with a “head” and “legs.” Although often over-marketed as a “miracle drug,” ginseng does contain high levels of antioxidants that can boost the immune system, and can also promote a healthy respiratory system.

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Sources:www.irenamacri.com,www.onegreenplanet.org,www.healthline.com

10 Post-Partum Yoga Poses for New Moms

Child’s Pose

Come into Child’s Pose. Squeeze the muscles that you use when you’re on your third cocktail (or sparkling water!), you’re busting for the loo, and there is a line out the door of the ladies. Hold for five seconds, then release.

Rest for ten seconds and then repeat. Try to do it five times. Then as you progress, increase your sets. Work up to ten, then up to twenty, maybe even thirty after a few months of practice.Not only will it bring your muscles back to pre-pregnancy, but it might even take them to the next level. It’s great for your sex life and will help prevent incontinence down the line.

2. Mountain pose

“This pose tones and stimulates the abdomen, pelvis, torso, and back,” says Pearce. “Keep the muscles in your neck soft, and lift your arms in front of you with palms open facing each other. Raise your arms over your head, and push your shoulder blades down. Extend your palms toward the ceiling, stretch body sides of your body, and suck in your lower belly. Hold for 30 seconds.”

3. Gomukhasana (Cow Face Pose) Arms

While feeding, focus on keeping the shoulders away from the ears and the shoulder blades down the back, advises Austin. For a more active approach, try Gomukhasana Arms: Bring the right arm overhead and turn the palm inward. Bring the left arm out to the side and parallel to the floor and turn the palm outward. Bring palms together behind the back, using a strap if they don’t touch. Hold for five breaths, release, and repeat to the other side.

4. Modified Navasana

After you’ve worked your Kegel exercises for a few weeks and you have the ok from your doc, rebuild the abdominal muscles with yoga poses like Modified Navasana. It’s important to take it slow. Most women have large separation between the abdominals after birth — I had a width of four fingers between my abs.

Sit with your knees bent, toes on the mat just beyond your bum. With a flat, straight back, pull in the abs to support the lower back. Take your fingers to your ‘knee pit’ and balance on your Sitz bones, taking most of the weight out of your toes.

5. Bridge pose

“Bridge pose is great for relieving thoracic spine discomfort,” says Minos. “It strengthens the legs while stretching the hip flexors, and opens the shoulders and chest. These are all areas that can become tight after childbirth and while spending many hours sitting or laying with the new little one. It can also help relieve anxiety, which many new mothers feel.”

6. Virabhadrasana II (Warrior II Pose)

Austin points out that standing poses like Warrior II build stamina and are highly accessible to most women. “New moms like to feel they are building strength, and with standing poses they can feel it in their body,” she says. Try Warrior II, named after the fierce warrior Virabhadra: with legs four feet apart, turn the right foot in and the left foot out 90 degrees.

7. Warrior I with Shoulder Bind

Many new mamas complain about sore shoulders and neck from constantly looking down at their gorgeous baby while feeding (bottle or breast), or from carrying bubs around all the time. A great way to counteract this is with chest openers.

Start out in Warrior I. This will alleviate tight hips and strengthen the lower body. Then add a shoulder bind. Interlace your fingers, connect the wrists. If this is too mild for you, expand into Humble Warrior with a shoulder bind. Bow forward, chest towards the Earth. Place the same side shoulder inside the forward front knee.

8. Standing forward bend

“With this forward stretch, bend forward at your waist with equal weight [in your feet],” says Pearce. “You can use props and rest your hands on them with legs straight, or bend knees slightly and rest your fingertips on the floor or your shins. Exhale and push your torso closer to your legs, then hold for 30-60 seconds.”

9. Viparita Karani (Legs-Up-the-Wall Pose)

When you feel exhausted, your breath becomes more shallow. A restorative pose such as Viparita Karani helps open the chest, encourages you to take deeper breaths, and aids relaxation and rejuvenation. Lay with your right hip against the wall and a pillow under both hips. Then slowly swing your legs up onto the wall, bring your arms out to the sides, and breathe deeply. Hold for two minutes.

10. Locust with Shoulder Bind

To continue releasing the tension that builds up in the upper back, another great pose for post-birth is Locust with a shoulder bind. It rebuilds strength in the spine, bum, and hamstrings, while stretching through the upper chest, back and belly. It also stimulates the digestive system and abdominal organs.

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Sources:www.doyouyoga.com,www.aaptiv.com,www.yogajournal.com

10 Powerful Poses In Yoga For Osteoporosis

Uttanasana

Also Known As – Padahastasana, Hasta Padasana, Standing Forward Bend
Benefits – This asana stretches, tones, and strengthens the bones in the lower spine, legs, and hips. It also ensures that every part of the body is oxygenated and balanced. It works on the reproductive system and improves hormonal imbalances. Just ease into the asana. Do not push yourself too much when you begin, or else you will be left with an injury. With practice, you can progress.

2. Tree Pose (Vrkshasana)

Stand in Tadasana. Bend your right knee and rotate your right thigh outward without turning your pelvis. Lift your right foot and place it above the ankle or knee of your left leg (but not against the knee itself). Bring palms in front of your chest.

3. Virabhadrasana II

Also Known As – Warrior Pose II

Benefits – This asana is amazing because it works on your arms, spine, and legs. It strengthens the muscles as well as the bones. This asana also helps improve the balance in the body. It helps with better circulation and hormonal imbalances too.

4. Utthita Trikonasana, Extended Triangle Pose

From a wide stance, rotate your left leg so your foot and knee turn out 90 degrees. Lengthen your torso over your left leg. Place your left hand on your left shin, the floor, or a block. Stretch your right arm up.

5. Ardha Pincha Mayurasana

Also Known As – Dolphin Pose

Benefits – This asana works wonders in strengthening your spine. It lengthens the spine, removing all the stress trapped in it. It gives the bones and hamstrings a good stretch, which strengthens the legs. The circulation of blood is improved, and hormonal imbalances are rectified.

6. Salabhasana, Locust Pose

Lie face-down on your mat with your arms alongside your torso. Lift your chest forward and up as you raise your legs and stretch them out behind you. Lift your upper body and legs without straining, streaming your arms along your torso.

7. Setu Bandhasana

Also Known As – Bridge Pose

Benefits –This asana works primarily on enhancing blood circulation and strengthening the back. It is a great asana for women as it works on their reproductive system and helps rectify the level of estrogen in the body.

8. Supta Padangusthasana II, Reclining Hand-to-Big-Toe Pose II

From Supta Padangusthasana I, hold both ends of the strap in your right hand. Keep the left side of your body grounded as you extend your right leg out to the right side and lower it toward the floor.

9. Urdhva Dhanurasana

Also Known As – Chakrasana, Wheel Pose, Upward Facing Bow Pose

Benefits – You must make sure you practice this asana only once you have been practicing yoga for osteoporosis for a while, and you have seen progress. It is an advanced asana for osteoporosis, and can work as a check to see how much you have progressed. This asana enhances oxygenation and nutrient absorption all over the body, owing to better blood circulation. It also helps to strengthen the arms and the legs. Since the reproductive organs get a good massage, this asana also helps to regulate the hormones in the body.

10. Supta Padangusthasana I, Reclining Hand-to-Big-Toe Pose I

Lie on your back. Hook a strap around the ball of your left foot; hold an end of the strap in each hand. Straighten your left leg, drawing it up toward the ceiling without lifting your left sitting bone.

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Sources:www.stylecraze.com,www.yogajournal.com