Not many people know a lot about yoga when they start working out, including myself. Many people who do yoga as an exercise find it very relaxing and addicting. The see it as a more relaxing way to release stress and anxiety and a unique way promote enthusiasm. If you are looking to start doing yoga exercises then these fives types of yoga are the perfect ones to start off with.
The first type of yoga is known as Hatha. This type of yoga is perfect for beginners and requires a lot of deep breathing. This yoga mainly focuses on slow and smooth movements and it is best to wind down your day. The next type of yoga is Bikram yoga. This yoga practice is taken place in very hot environments but is one of the best options for beginners because there are only 26 different positions but all of them require a lot of alignment work. Another type of yoga is Vinyasa and is only for the energetic types of people. This yoga focuses on a lot of fast movements and is the best option for the heart. A different type of yoga is Kundalini and this yoga focuses on your core and is great for your abs. These types of exercises will be mainly on the ground and a lot of rapid movements. Then the last type of yoga is Power yoga. This yoga requires the ones that are very fit and these would be the last type of yoga to try if you are a beginner.
Yoga is a great way to exercise and its something different to do as well. Next week we will discuss different types of active activities that you can do to achieve a nice workout.
Sunday, April 27, 2014
Thursday, April 24, 2014
The many benefits of Branched Chain Amino Acids
Branched Chain Amino Acids are essential for building muscle and maintaining muscle mass on a diet. BCAAs also work in your favor by shorting the rate of protein breakdown. They do this by cutting down the activity of the components of the protein breakdown pathway, and also by decreasing the delivery of several complexes involved in protein breakdown. BCAAs have even more positive benefits than reduced breakdown and increased protein synthesis. During exercise, serotonin levels rise and can increase the perception of fatigue. BCAA supplementation allows you to work harder, better, faster, stronger. BCAAs are great for gaining muscle while losing body fat at the same time.
Monday, April 21, 2014
Morning Burst Warmup!
Today I will be discussing how to have an effective 5-minute morning warmup prior to any exercise routine.
1. Do thirty seconds of pushups.
To end this warmup lay in the Child's pose position for 30 seconds. If you are interested in a quick at home workout, you can repeat this circuit four times for a 20-minute workout!
1. Do thirty seconds of pushups.
2. Do one minute of jumping jacks.
3. Do a downward dog plank for one minute.
4. Do another minute of jumping jacks.
5. Do another 30 seconds of pushups.
6. Do alternating lunges for one minute.
Sunday, April 20, 2014
3 Different Types of Cardio
Just like leg workouts. Not many people enjoy doing cardio workouts as well. Majority of people don't know that cardio is one of the most important things to do while you work out. Cardio involves the whole body to work together so in other words, it is a full body workout. Here I have three different types of cardio that any individual may enjoy to add to their workout.
1. The first type of cardio I will discuss is Jogging.
I want to discuss this one first because it is considered as one of the most effective cardio workout routines for weight loss. If you do decide to jog, you should should for at least 30 minutes a day. At first you may feel some pain in your knee joints, but as time goes on, your knees will get use to it and then you will be able to increase the intensity. You don't have to do it alone either, ask your friends to jog with you and you both can motivate each other and track each others progress!
2. The second type of cardio I will like to discuss is Cycling.
This can be determined as a outdoor activity, especially if you like to ride on the streets. On the other hand, if you don't like riding on the streets, there is cycling equipment in majority of gyms. Cycling is also another key contributor to losing weight but it also strengthens your leg muscles as well. If you are beginning, then start off with a low intensity and cycle for about 20 minutes. Then once you improve your stamina, then you can increase your intensity and time. If you main purpose for cycling is to help lose weight, then you should cycle more towards 40 minutes.
3. The last type of cardio I will discuss is Swimming.
Out of the last two cardio workouts I discussed before, swimming is the best one to do. Just like jogging, this is also a full body workout. Those who have the opportunity to swim should swim about twice a week. This type of cardio is known for losing belly fat but you need to swim at least 30 to 40 minutes a day on a daily basis. This type of cardio is by far the fastest way to lose belly fat and you burn more calories in a lesser amount of time then the other two types of cardio I discussed before.
Even though cardio isn't the most exciting types of workout to do, you still need to do it. There are man other ways to do cardio as well so don't just limit yourself to just these 3. Next week we will discuss some yoga workouts that you might find interesting.
1. The first type of cardio I will discuss is Jogging.
I want to discuss this one first because it is considered as one of the most effective cardio workout routines for weight loss. If you do decide to jog, you should should for at least 30 minutes a day. At first you may feel some pain in your knee joints, but as time goes on, your knees will get use to it and then you will be able to increase the intensity. You don't have to do it alone either, ask your friends to jog with you and you both can motivate each other and track each others progress!
2. The second type of cardio I will like to discuss is Cycling.
This can be determined as a outdoor activity, especially if you like to ride on the streets. On the other hand, if you don't like riding on the streets, there is cycling equipment in majority of gyms. Cycling is also another key contributor to losing weight but it also strengthens your leg muscles as well. If you are beginning, then start off with a low intensity and cycle for about 20 minutes. Then once you improve your stamina, then you can increase your intensity and time. If you main purpose for cycling is to help lose weight, then you should cycle more towards 40 minutes.
3. The last type of cardio I will discuss is Swimming.
Out of the last two cardio workouts I discussed before, swimming is the best one to do. Just like jogging, this is also a full body workout. Those who have the opportunity to swim should swim about twice a week. This type of cardio is known for losing belly fat but you need to swim at least 30 to 40 minutes a day on a daily basis. This type of cardio is by far the fastest way to lose belly fat and you burn more calories in a lesser amount of time then the other two types of cardio I discussed before.
Even though cardio isn't the most exciting types of workout to do, you still need to do it. There are man other ways to do cardio as well so don't just limit yourself to just these 3. Next week we will discuss some yoga workouts that you might find interesting.
Friday, April 18, 2014
Meal Replacement Shakes
Eating healthy while busy at school and work is not
an easy thing to do. We also cannot
spend all day in the kitchen preparing meals.
It is very tempting to stop at a fast food restaurant for a quick meal
that will fill you up. It is important
to eat 5-6 nutritional meals a day. This
is where meal replacement’s come into play.
Just eating breakfast then waiting 7-8 hours later to eat dinner is not
the right more either. You want to try
to eat a small meal every 2-3 hours to keep your insulin levels up and to
increase muscle mass. Meal replacement’s
taste great and have no fat in them.
They have all the vitamins, minerals and very low cholesterol. They are very convenient you can take them
anywhere with you. Also, after a
workout, they are better than regular food since they are getting absorbed and
digested in your bodies faster. It is
also important to take them before bed so your body is getting all the
nutrition’s that it needs while you are sleeping and recovering. As always real food is better than
supplements, but if you are out on the go and there is nothing good to eat, a
meal replacement meal is a great supplement to take.
This website has great information on Meals Replacement Shakes:
http://www.superskinnyme.com/meal-replacement-shakes.html
Tuesday, April 15, 2014
EXCITING SALADS!!
3 Good for you salads that taste GREAT!
1. Roasted Delicata Squash, Pomegranate and Arugula Salad
Ingredients: Salad
2 Medium delicata squash (1 1/4 pounds total)
1 Tablespoon olive oil
Salt
4 Heaping cups arugula (or mixed baby greens)
2/3 Cup pomegranate arils (or dried cherries)
1/3 Cup pecans
3 Ounces of feta cheese, crumbled
Ingredients: Maple Balsamic Dressing
2 Tablespoons olive oil
1 Tablespoon balsamic vinegar
1 Teaspoon real maple syrup
1/2 Teaspoon Dijon mustard
Pepper (to taste)
Directions:
1. Preheat oven to 425* F. Wash the squash and carefully scrape off any tough bits of the skin with a knife.
2. Slice the squash into 1/2 inch rounds and scoop out seeds from each round.
3. Drizzle he squash with a generous tablespoon of olive oil and sprinkle with salt. Use your fingers to lightly coat all surfaces of the squash with olive oil. Bake for 30 minutes (or until the squash is tender and golden)
4. Over medium-low heat, toast pecans, stirring frequently until they are fragrant and golden on the edges.
5. Whisk together the olive oil, balsamic vinegar, maple syrup and Dijon mustard.
6. Let squash cool for a few minutes. Combine the arugula, pomegranate, pecans, crumbled feta and squash in a serving bowl. Toss with dressing.
**Serves 4 substantial side salads or up to 8 small servings.
2. Sweet Corn Salad Wraps
Ingredients:
4 to 6 fresh ears of corn, kernels removed (2 to 3 cups)
1 small red onion, chopped finely
1/2 red bell pepper, chopped
Handful of cherry tomatoes, sliced thinly
1/2 cup well chopped cilantro
1 Teaspoon chili powder
2 Small limes
Salt and pepper (to taste)
1 Teaspoon olive oil
1 Head white or green cabbage, or butter lettuce
2 Small corn tortillas, cut into strips
1 Ripe avocado
Directions:
1. In a medium bowl, combine the raw kernels, onion, bell pepper, cherry tomatoes, cilantro, chilipowder, and the juice of two limes. Season with salt and pepper and toss in a teaspoon of olive oil.
2. Remove 4 to 6 big cabbage or lettuce leaves from the head. Place each leaf on its own plate
3. In a small cast iron skillet on medium heat, pour in enough oil to form a thin film on the surface. Add the tortilla strips, sprinkle with salt and fry until crisp. Remove from skillet and drain on a paper towel covered plate.
4. Halve and pit the avocado and slice into strips, but leave the skin behind. Spoon about 1/2 cup of the salsa mixture onto each leaf, then top with tortilla and avocado.
** Serves as many as you want!
3. Strawberry, Quinoa and Chopped Spinach Salad
Ingredients for Salad:
2 Tablespoons olive oil
2 to 3 Teaspoons balsamic vinegar
1 Teaspoon Dijon mustard
1 Teaspoon real maple syrup
1 Teaspoon shallot, finely chopped
Ingredients for Dressing:
3/4 Cup cooked quinoa, warm
2 to 3 Tablespoons goat cheese, crumbled
Salt and pepper (to taste)
2/3 cup strawberries, chopped
2 Cups baby spinach, chopped
2 Tablespoons pecan pieces
Directions:
1. Cook the quinoa. (**Note: 1 cup dry quinoa yields over 3 cups cooked quinoa). Rinse the quinoa well in a colander, and combine with twice as much water in a saucepan. Bring to a boil, cover and reduce heat to a simmer. Cook for 15 minutes (or until water is absorbed) and fluff with a fork.
2. Make the dressing: Combine all the ingredients, and whisk ingredients well.
3. Toast the pecans: In a small pan over medium heat, toast your pecan pieces until fragrant and golden.
4. In a bowl, mix together 3/4 cup of warm quinoa with the goat cheese. Mix in the strawberries and spinach. Drizzle with dressing and enjoy!
1. Roasted Delicata Squash, Pomegranate and Arugula Salad
Ingredients: Salad
2 Medium delicata squash (1 1/4 pounds total)
1 Tablespoon olive oil
Salt
4 Heaping cups arugula (or mixed baby greens)
2/3 Cup pomegranate arils (or dried cherries)
1/3 Cup pecans
3 Ounces of feta cheese, crumbled
Ingredients: Maple Balsamic Dressing
2 Tablespoons olive oil
1 Tablespoon balsamic vinegar
1 Teaspoon real maple syrup
1/2 Teaspoon Dijon mustard
Pepper (to taste)
Directions:
1. Preheat oven to 425* F. Wash the squash and carefully scrape off any tough bits of the skin with a knife.
2. Slice the squash into 1/2 inch rounds and scoop out seeds from each round.
3. Drizzle he squash with a generous tablespoon of olive oil and sprinkle with salt. Use your fingers to lightly coat all surfaces of the squash with olive oil. Bake for 30 minutes (or until the squash is tender and golden)
4. Over medium-low heat, toast pecans, stirring frequently until they are fragrant and golden on the edges.
5. Whisk together the olive oil, balsamic vinegar, maple syrup and Dijon mustard.
6. Let squash cool for a few minutes. Combine the arugula, pomegranate, pecans, crumbled feta and squash in a serving bowl. Toss with dressing.
**Serves 4 substantial side salads or up to 8 small servings.
2. Sweet Corn Salad Wraps
Ingredients:
4 to 6 fresh ears of corn, kernels removed (2 to 3 cups)
1 small red onion, chopped finely
1/2 red bell pepper, chopped
Handful of cherry tomatoes, sliced thinly
1/2 cup well chopped cilantro
1 Teaspoon chili powder
2 Small limes
Salt and pepper (to taste)
1 Teaspoon olive oil
1 Head white or green cabbage, or butter lettuce
2 Small corn tortillas, cut into strips
1 Ripe avocado
Directions:
1. In a medium bowl, combine the raw kernels, onion, bell pepper, cherry tomatoes, cilantro, chilipowder, and the juice of two limes. Season with salt and pepper and toss in a teaspoon of olive oil.
2. Remove 4 to 6 big cabbage or lettuce leaves from the head. Place each leaf on its own plate
3. In a small cast iron skillet on medium heat, pour in enough oil to form a thin film on the surface. Add the tortilla strips, sprinkle with salt and fry until crisp. Remove from skillet and drain on a paper towel covered plate.
4. Halve and pit the avocado and slice into strips, but leave the skin behind. Spoon about 1/2 cup of the salsa mixture onto each leaf, then top with tortilla and avocado.
** Serves as many as you want!
3. Strawberry, Quinoa and Chopped Spinach Salad
Ingredients for Salad:
2 Tablespoons olive oil
2 to 3 Teaspoons balsamic vinegar
1 Teaspoon Dijon mustard
1 Teaspoon real maple syrup
1 Teaspoon shallot, finely chopped
Ingredients for Dressing:
3/4 Cup cooked quinoa, warm
2 to 3 Tablespoons goat cheese, crumbled
Salt and pepper (to taste)
2/3 cup strawberries, chopped
2 Cups baby spinach, chopped
2 Tablespoons pecan pieces
Directions:
1. Cook the quinoa. (**Note: 1 cup dry quinoa yields over 3 cups cooked quinoa). Rinse the quinoa well in a colander, and combine with twice as much water in a saucepan. Bring to a boil, cover and reduce heat to a simmer. Cook for 15 minutes (or until water is absorbed) and fluff with a fork.
2. Make the dressing: Combine all the ingredients, and whisk ingredients well.
3. Toast the pecans: In a small pan over medium heat, toast your pecan pieces until fragrant and golden.
4. In a bowl, mix together 3/4 cup of warm quinoa with the goat cheese. Mix in the strawberries and spinach. Drizzle with dressing and enjoy!
Sunday, April 13, 2014
Three Leg Workouts You Won't Hate
Nobody likes working out their legs. Not even me, and that's why this post post came later in the week than usual But your legs are one of they most strongest parts on the human body. Hopefully these three workouts can interest you enough so that you will add them to your workout.
The first leg workout that I will show you is the most common one and it is known as the Barbell Full Squat.
The next workout I will show you is known as Leg Extensions.
The last leg workout I am going to show you is known as Barbell Lunges
Hopefully these three leg workouts will help you enjoy your leg day a little bit more. Next week we will discuss some upbeat workouts that will focus on your personal cardio. Don't stop until you are on top and when you are on top don't stop.
The first leg workout that I will show you is the most common one and it is known as the Barbell Full Squat.
- This exercise is best performed with a squat rack for safety reasons. Set the bar on the rack at shoulder level. Then step under the bar and place the back of your shoulders across it.
- Then hold on the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Then take a step away from the rack then position your legs shoulder width apart and your feet pointing slight outwards. Keep your head up and maintain a straight back at all times
- Next slowly lower the bar by bending at the knees and sitting back with your hips as you maintain a straight torso with your head up. Go as low as you can but only until your hamstrings are on your calves.
- Then begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
The next workout I will show you is known as Leg Extensions.
- This workout does require a leg extension machine to be able to perform. First start off by choosing your preferred weight and then sit on the machine with your legs under the pad and your hands holding the side bars.
- While using your quadriceps, extend your legs to the maximum as you exhale. Make sure the rest of your body doesn't move while performing this workout.
- Lastly, slowly lower the weight back to the original position as you inhale, ensuring that you do not move the rest as of your body.
The last leg workout I am going to show you is known as Barbell Lunges
- First set the bar on the rack at shoulder level and then step under and place the back of your shoulders across it.
- Next hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time keeping your torso straight.
- Then step away from the rack and step forward with your right leg and squat down through your hips, while also keeping a straight torso and maintaining your balance.
- After that, using mainly the heel of your foot, push back up into the starting position and do the same motion with the other leg.
Hopefully these three leg workouts will help you enjoy your leg day a little bit more. Next week we will discuss some upbeat workouts that will focus on your personal cardio. Don't stop until you are on top and when you are on top don't stop.
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