Category Archives: excercise

12 Yoga Asanas That Reduce Belly Fat!

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Yoga Burn

The secret to the success of the Yoga Burn Program lies in Dynamic Sequencing. Dynamic Sequencing teaches you to properly perform each movement. It adapts and increases the challenge at the precise moment your body starts to get used to the routine. This forces your body to change and adapt, which helps to build a shapely, feminine body. You’ll look better and feel better too!

The unique 3 phase Yoga Burn program guides you through a series of different videos to keep your body and mind guessing and ensure you do not hit a plateau. Each video is 45 minutes long and can be done anytime, anywhere. You are encouraged to complete three 45-minute videos each week, with the option to complete a bonus video. The bonus video is focused on increasing your emotional well being, self-confidence, and overall happiness. I’m sure you’ll agree that confidence and happiness are two of the sexiest, most attractive attributes a woman can possess.

Phase 1

Foundational Flow

This phase is called the foundational flow because that is exactly what we will be building: A solid Yoga Foundation. The first four weeks are designed to teach you the foundation of a strong yoga practice. Both beginners and advanced yoga students can and will benefit from this unique set of sequences. You will learn how to execute proper form and build a strong “mind-body” connection so you can call on the muscles you need once we move into the more challenging videos. This initial foundation of Yoga Burn is the key to progressing through the next two phases safely and effectively.

Video start for "1 Yoga Tip For a Tiny Belly" 1 Yoga Tip For a Tiny Belly

Phase 2

Transitional Flow

Phase 2 is dedicated to teaching you how to combine the moves we’ve learned in Phase 1 into a smooth flow that will allow you to burn more calories and get that heart rate up! By now you will be more comfortable with our basic moves, so let’s mix it up and keep your body guessing to force it to adapt and change for the better!! Each video in this phase focuses on large muscles groups. The 3 Yoga Burn workout videos are: Upper body, Lower Body, and Core. We will work on our transitions from one pose to the next. Learning how to link poses together feels really good, and allows you to focus on the present moment rather than giving the mind time to wander…it’s like a moving meditation!

Phase 3

Mastery Flow

Get ready to kick it up a notch ladies! It’s time to combine all that we have learned from the past 2 Phases into a scorching hot sequence that will fire up your metabolism and transform your body in ways you may have never imagined possible with yoga!

The layout of each video is slightly different than the previous videos. There is more repetition of each pose to really encourage the desired muscle to fatigue. Also, you will learn a combination of upper and lower body compound movements.  These target the muscles that will help give your body that sexy hourglass shape.

Phase 3 spices things up, to reenergize and reinvigorate your mental focus while fully maximizing your weight loss results.

Should Women Do Strength Or Cardio Training?


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Strength Training for Women

In 2002, the American College of Sports Medicine (ACSM) published a position paper about strength training for women.  The paper was updated in 2009 with guidelines to describe the frequency of this training.

The 2009 ACSM guidelines can help decrease training plateaus and significantly improve performance to achieve a higher level of muscle strength, endurance, and overall fitness. Any woman new to strength training should follow these guidelines. She can then expect to take this information forward into intermediate and advanced training.

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Frequencystrength training for women

The frequency of exercise refers to how often you need to train to see the results you are looking for, without compromising your recovery time between training sessions. Remember that the body needs recovery. Frequency is actually a balance between providing just enough stress for the body to adapt to the resistance, and allowing just enough time for recovery and repair to occur.  Strength training for women must include adequate recovery time.

In general, though, the recommendation for training frequency is two or three days per week for beginning levels, three or four days per week for intermediate, and four or five days per week for advanced. Your frequency for cardio training can be daily, but you will need to change the intensity of the cardio workouts frequently, particularly as you become more fit. The guideline for cardio-respiratory training is a minimum of three sessions per week, and the guideline for flexibility training is no less than two sessions per week.

Remember that each time you complete a strenuous strength training session (regardless of the body part), you are taxing your body as a whole—including all of the physiological systems and major organs. Keep in mind that your body does not distinguish days of the week. It only understands time between sessions. You may need more recovery between sessions depending on how hard you work, as well as your level of fitness.

Intensity

Intensity refers to the amount of effort invested in a training program, or in any one training session. Strength training for women should challenge you. It should be heavy enough that you feel muscle exhaustion as you approach your last two repetitions. Exhaustion means that your muscles are so tired that you can’t do another full repetition in good form or without assistance. Many women do not lift heavy enough, or in other words, to exhaustion. This is mostly because they don’t know that they are supposed to! They tend to simply perform the number of repetitions that they think is good, or they choose light weights because of that age-old myth of getting too big as a result of lifting heavy weights.

Workload

In resistance training, the workload is the primary measure of intensity. The workload can be determined by any one of the following:

  • The amount of weight lifted during an exercise
  • The number of repetitions completed for a particular exercise
  • The length of time to complete all exercises in a set, or the total training session time

You may choose to increase your workload by lifting heavier weights or by performing more repetitions with the same weight. Another option is to lift the same weight for the same number of repetitions, but decrease the rest time between sets. As a general rule, increase the intensity using only one of the previous three parameters. For example, don’t increase weight and decrease rest time in the same session. This will only serve to prefatigue you and may result in injury.

Also, you should sequence your exercises to optimize intensity. For example, perform large muscle group exercises before small ones, multiple-joint exercises before single-joint ones, and higher-intensity exercises before lower-intensity ones.


Time

Time in this context refers to the length of time of your overall training session. The common consensus for the duration of resistance training sessions is no longer than 60 minutes. Any longer than that can set you up for boredom and burnout. Cardio training should last 30 to 45 minutes, and flexibility training, 20 to 30 minutes. As you become more advanced and your intensity increases, your sessions will become shorter. Particularly grueling strength training sessions should last only 20 to 30 minutes. Regardless of the time frame you need to achieve your goals, you should approach each exercise session with focus and purpose.

Many women fail to take full advantage of their training time. They allow themselves to be distracted and use their time poorly. If you are in the gym to work out, that should be your primary goal. Do not allow anyone or anything to limit you or sidetrack you from accomplishing your goal.


Interval-Based Exercise Training

Interval training is a powerful way to burn more total calories than regular training. It involves the performance of higher-intensity exercise followed by recovery periods in a very specific time frame. Obviously, it would be impossible to exercise at such high intensity levels for an entire 30-minute workout. This is why there are built-in rest periods—not enough to allow you to fully recover, but enough to challenge you appropriately during these quick-paced, time-efficient workouts.

The interval training formulas outlined here offer you a scientific approach to interval training. The best ratios are those that are related to the ATP-PC, anaerobic glycolysis, and aerobic energy systems.

Consistency

Most important with interval training is to remain consistent. If you decide to run on the treadmill at a 2:1 work-to-rest ratio, you need to stay true to the intervals and not decide halfway through that you need more time to rest or can wait another minute. The training benefit comes from the overload that results from the consistency of the ratios. For example, if you decide that the hard part will take two minutes and your recovery will take one minute, stick with that routine during the entire workout to the best of your ability.

You have the flexibility to select any work-to-rest interval range you would like within any of the three heart rate zones. Use the following ratios to determine which works best for you depending on how long you need to work hard and how long you need to recover. Also included are some examples of activities using the ratios. If you understand the work-to-rest ratio design, however, you can devise your own ratios and choose any activity you like (e.g., cycling, outdoor walking, or
jogging).


1:1 Work-to-Rest Ratio

A 1:1 work-to-rest ratio means that you work and recover for the same amount of time. Following are sample 1:1 work-to-rest ratio activities:

  • Treadmill: Alternate five minutes of running (at 5 mph, or 8 km/h, or faster) with five minutes of walking (at 3.5 to 4 mph, or 5.6 to 6.4 km/h) for a total of 30 to 45 minutes.
  • Elliptical trainer: Alternate two minutes at a high intensity (as hard as you can work while still maintaining good form, posture, and control) with two minutes at a moderate intensity for a total of 30 to 45 minutes.


2:1 Work-to-Rest Ratio

A 2:1 work-to-rest ratio means that you work for twice as long as you recover. Following are sample 2:1 work-to-rest ratio activities:

  • Treadmill: Alternate three minutes of running (5 to 7 mph, or 8 to 11.3 km/h) with 90 seconds of jogging (5 to 5.5 mph, or 8 to 8.9 km/h) for a total of 30 to 45 minutes.
  • Elliptical trainer: Alternate 40 seconds at a high intensity (as hard as you can work while still maintaining good form, posture, and control) with 20 seconds at a moderate intensity for a total of 25 to 30 minutes.


3:1 Work-to-Rest Ratio

A 3:1 work-to-rest ratio means that you work three times as long as the recovery. Following are sample 3:1 work-to-rest ratio activities:

  • Treadmill: Alternate 15 minutes of running (5 to 6 mph, or 8 to 9.7 km/h) with five minutes of jogging (6 to 7 mph, or 9.7 to 11.3 km/h) for 30 to 45 minutes.
  • Elliptical trainer: Alternate nine minutes at a high intensity (as hard as you can work while still maintaining good form, posture, and control) with three minutes at a moderate intensity for 30 to 45 minutes.

Remember, too, that you can change the work-to-rest ratio into a rest-to-work ratio, if you need to. For example, if working hard for two minutes with only one minute of recovery (2:1) is too much for you, then rest for two minutes and work hard for 1 minute.

15 Minute Fat Blasting Workout!

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Fat Blasting Workout

We all know how difficult it can be to get in an hour at the gym when you have a million things on your plate. After work drinks, a hair appointment, heck, even your nice warm bed on a wet, winter evening may take precedence over a gruelling training session. But did you know, you don’t even need an hour to get that fat melting away? Our resident PT tells us her favorite fat blasting workout.

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It seems like the older we get, the harder it is to juggle work, study, relaxation, socialising and, of course, our fitness. Generally our daily dose of exercise is the first thing we neglect if we have a busy day planned, because some days it really can be difficult to find time to get to the gym, especially if you think you must train for an hour or more to reap the benefits.

This misconception can make people feel less motivated to stick to a regular workout routine and potentially cause them to give up entirely. But I’m here to tell you, you DON’T need to train for hours on end to see results, you simply need to train smarter!

Quality over Quantity

I am a big believer in quality training over length of training for effective fat loss. Sure, going for hour-long walks every day is a good way to burn fat, but this type of exercise is time-consuming, boring and can be difficult to schedule in if you are a busy bee. Two of my favourite exercises when I am short on time are HIIT (High Intensity Interval Training) and plyometrics.

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The 9-Week Total Body Change Blueprint

HIIT

HIIT is a fat blasting workout where you perform an exercise in intervals of maximum intensity, followed by an active rest. For example, sprinting for one minute, then jogging or walking for 30 seconds, and repeating for around 20 to 30 minutes. I love HIIT because, to put it simply, your body continues to burn fat at a higher rate after an exercise is finished; and I personally push myself so much harder when I know I only have a few seconds of work before I get to rest!

Plyometric Training

Plyometric training (or jump training) uses explosive movements, which challenge your entire body and get your heart rate pumping. It mainly targets your legs and glutes, which is why it is also a favourite for those wanting to tone their legs and badonkadonks! Plyometric exercises include jump squats, tuck jumps, jumping lunges, burpees, and box jumps to name a few.

These types of training require you to exert more effort due to the shorter timeframe, therefore it can be quite challenging on your body if you don’t give yourself adequate rest. My suggestion is to incorporate a mixture of short, explosive sessions and longer, more steady-state sessions into your routine. By constantly mixing your sessions up and making them work with your schedule you will learn to value exercise as a necessity to your day and you won’t ever need to feel guilty for only training for 20 minutes if that is all the time you have!

Stretches For Tight Hips!

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Exercises for Tight Hip Flexors

When hip flexors are tight, your leg range of motion is limited. The hip flexors, the iliopsoas and rectus femoris muscles, are located on the tops of your thighs and contract when you move your legs forward. The muscles tighten from overuse such as kicking for sports, jogging or simply from sitting too long. Static hip flexor stretching after exer increases flexibility and reduces your risk of overuse injuries such as a strain.

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Take a Knee

When your hip flexors contract, the distance between your abdomen and upper thigh decreases, such as when you perform a situp. You can stretch the hip flexors by increasing the distance between your legs and abdomen. One way to do this is in a kneeling position. Kneel on your right leg and place your left foot flat on the floor with your foot slightly wider than your hip. Place a mat or cushion under your right knee if needed. Your torso should remain straight and upright. Tilt your hips up until you feel the stretch in the front of your right leg. Switch legs to keep the stretch even for both hip flexors.

Stand Tall

During exercise, such as walking, you may experience discomfort in your hip flexors. If this happens, a standing, static, lunge stretch is easy to perform before you return to the exercise. You can also perform this stretch after your warm-up, or at the end of your workout session. Stand with one foot approximately 3 feet in front of the other. Bend the front knee and straighten the back leg. Press down and forward with your hips until you feel the stretch in the hip flexor of the back leg. You can place the top of your back foot on a bench or chair for a deeper stretch.

Easy Does It

If you want a more gentle hip flexor stretch, perform it from the comfort of your bed or couch. Lie face up and position your right leg 6 to 8 inches from the side of the bed or couch. Pull your left leg toward your chest and slide your right leg off the side of the bed until you feel the stretch in your hip flexor. Repeat the stretch with the opposite leg.

Count to 10

Hip flexor tightness is reduced when you stretch consistently, and do so when the muscles are warm. Always warm up for five to 10 minutes before you stretch with full-body movements such as walking, stair climbing, dancing or marching in place. Maintain each stretch for at least 15 seconds and increase the duration to 30 when you feel comfortable. Repeat the hip flexor stretches two or three times on each leg and perform them on a daily basis until your tightness lessens.

 

How To Get Amazing Things In Your Life!

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Manifest Your Own Miracles

Everything, including yourself and your thoughts, is pure energy vibrating at different frequencies. The basic premise of the Law of Attraction is that like energy attracts like energy. You attract to yourself that which you are in harmony with, not that which you long for or even deserve. Therefore, your dominant frequency is determined by your dominant mental attitude, which itself is determined by your habitual thoughts and beliefs. Simply put, a positive mental attitude attracts positive experiences and circumstances. A negative mental attitude attracts those conditions that we deem negative or unwanted.

You Can Attract Anything You Need:

To consciously attract anything you want to experience into your life, you must need it, not simply desire, that which you want. To need something is to have a purpose for it. So when something has a big enough purpose, it becomes a necessity rather than a luxury. You are able to attract anything you need to yourself because you are already connected to everything, seen and unseen. Nothing and no one is separate from you. The sense of separation we experience in the physical world is created by the way our five senses interpret this infinite sea of vibrating energy. You are one with the One Universal Mind from which all things become manifest. For the creative power of your thoughts is limitless within in the realm of that which is possible.

Changing Your Frequency:

To consciously attract that which you choose into your life you must learn to bring the energy of your thoughts and hence your actions into vibrational harmony with the essence of your choice, be it perfect health, success, abundance, true love or anything else. Creative visualization is the basic technique by which you can positively and effectively reprogramme your subconscious mind and so begin to attract to yourself those things and circumstances that you consciously choose.

Don’t Play the Blame Game:

Understanding the Law of Attraction is not about blaming yourself or anyone else for the negative or unwanted conditions in your life. Getting caught up in this blame game would only serve to attract more of those things that you do not want. Instead, this knowledge is intended to empower you to take full responsibility for your current conditions by understanding the attraction power of your thoughts. Know that by taking responsibility for your life, you also grant yourself the power to change it.

Matchmaker, Matchmaker Bring Me My Match:

The bottom line is that you attract to yourself that which you think about (a lot). There is no judgement call involved about whether a particular thought is “good” or “bad” or whether its corresponding circumstance is “deserved” or “undeserved”. The Law of Attraction is neutral. It does not judge, punish or reward. It simply serves to bring like energy together. Think of it as the great matchmaker. Submit your criteria via your habitual thoughts and beliefs and it brings you your perfect vibratory match, every time.

You Do Not Have to Figure it All Out:

Being a Universal Law, it is already working perfectly in your life, whether or not you understand or accept it, and it never ceases to operate. Your primary goal is to adjust your mental attitude by changing your predominant thoughts and beliefs while creating a need or purpose for that which you want to create in your life. To become the master of your life, you must master your mind, not the Law of Attraction. It is already a master unto itself.

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One Piece of the Universal Puzzle:

However, the Law of Attraction is not the full picture. The Law of Attraction is the basic Universal Law.  By understanding all the Laws of the Universe, you will understand the true nature of reality and how to experience the life you intend. The Law of Attraction is a major stepping stone in that direction. Don’t believe that it is the only one.

With that in mind, become conscious of the truth that the circumstances of your outside world correspond precisely with the nature of your inner world. According to this Universal Law, like energy attracts like energy. You do not need to learn to apply it or work with it. It always works whether you understand it or not. You must learn to bring your thoughts and your actions into harmony with the essence of your choice. Leave the rest up to the Law of Attraction. Essentially, all you need to do is work on yourself.