Start Your Morning Centered With 5 Helpful Yoga Moves

Start Your Morning Centered With 5 Helpful Yoga Moves

We're pumped to present our fave story of the week from POPSUGAR Fitness!

Imagine starting the day calm, cool, collected, and energized -- from a method beyond caffeine! Whether you're new to the world of yoga or you have a consistent practice, these five asanas are ideal ways to start the day.

Tipover Tuck

Photo: Jenny Sugar

• Begin standing with your feet hips-width-distance apart. Engage your abs by drawing your navel toward your spine.
• Bring your arms behind you, and interlace your fingers right below your sacrum (back of your pelvis). If you can, press the heels of your palms together in a kind of double fist. Actively pull your hands away from your shoulders to increase the stretch in your chest.
• From here, lean your chest forward and lift your hands up overhead as you fold your torso toward your thighs. If you're only concerned with feeling this stretch in your chest and shoulders, then keep your knees bent. To bring this stretch into your hamstrings and lower back, straighten your legs. Make sure you're lengthening through your spine by reaching the top of your head toward the floor.
• Stay like this for at least 30 seconds, and when you're ready to come out, actively press into your feet, engage your thighs, and slowly lift your torso back up to a standing position.

Downward Dog

Photo: Jenny Sugar

• Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees underneath your hips.
• Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside-down V shape called Downward Facing Dog.
• Spread your fingers wide and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Your heels should be slightly wider than your toes so the outside edges of your feet are parallel with the outside edges of your mat. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for at least five breaths.

Warrior 3

Photo: Jenny Sugar

• Begin in Warrior 1 with your right knee forward, lower your torso, and lift your left leg, bringing your body parallel with the ground.
• Extend your hands out in front of you, pressing your palms together firmly. If it bothers your shoulders to press your hands together, then separate your arms so they're shoulder-width apart. If extending your arms creates pain or pressure in your lower back, then rest your hands on your hips.
• Engage your abs, holding this position for five deep breaths. Then lower your left leg, returning to Warrior 1. Release your hands to the mat and come into a quick Downward Dog. Step your left leg forward, coming into Warrior 1.
• Repeat Warrior 3 on the left side.

Bow Pose

Source: Megan Wolfe Photography

• Lie on your belly. Bend your knees and hold onto the outside edge of your right ankle and then your left. Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet.
• Lift your feet up as high as you can, and shift your weight forward so you're resting on your naval instead of on your pubic bone.
• Hold for five deep breaths, and then slowly release.

Child's Pose

Photo: Jenny Sugar

• Kneel on your mat with your knees hips-width-distance apart and your big toes touching behind you. Take a deep breath in and, as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
• Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
• Stay here for five breaths.

More from POPSUGAR Fitness:

Lead Image Credit: Arthur Belebeau

Original article and pictures take www.self.com site

SOOTHE SORE MUSCLES YOGA ESSENTIAL FLOW

SOOTHE SORE MUSCLES YOGA ESSENTIAL FLOW

Having sore muscles after an intense workout is very common, especially for beginners who are just starting out. This gentle and invigorating yoga sequence can help you ease post-workout muscle soreness and increase your mobility and flexibility for future workouts.

1. Child’s pose: 60 seconds. Sit on your heels, lay your torso down and stretch your arms in front of you.

2. Cat pose: 30 seconds. Get on your hands and knees and exhale as you round your spine toward the ceiling.

3. Cow pose: 30 seconds. Inhale as you curve your belly down toward the floor and feel the stretch in your chest and neck.

4. Downward facing dog pose: 60 seconds. Extend your arms and legs and lift your hips up and back. Breathe deeply, open your shoulders and push your heels down.

5. Standing forward bend pose: 30 seconds. Exhale as you walk your hands back, draw your belly in and lengthen your torso.

6. Crescent lunge pose: 30 seconds + 30 seconds. Breathe out as you step your right leg straight back and bend your left knee, and inhale as you lift your torso and sweep your arms out to the sides and overhead. Exhale as you return to standing forward bend and then repeat on the opposite side.

7. Dolphin pose: 30 seconds. Place both hands on the floor and step your right leg back beside the left. Press your palms and forearms into the floor, straighten the knees and lift your hips up and back.

8. Cobra pose: 30 seconds. Lie on your belly with your hands under your shoulders and, as you inhale, straighten your arms and lift your chest off the floor.

9. Bridge pose: 30 seconds. Lie on your back, place both feet flat on the floor, inhale and lift your hips and chest up.

10. Knees to chest pose: 60 seconds. Lower your hips back to the mat and pull both knees up toward the chest.

11. Bound angle pose: 30 seconds. Sit up, bend your knees, press the soles of your feet together and drop the knees out to the sides.

12. Half lord of the fishes: 30 seconds + 30 seconds. Cross your right leg over the left, placing the sole of your right foot on the outside of your left thigh. Rest your right hand on the floor, twist your upper body to the right and pull your right knee toward the chest. Hold the pose for 30 seconds and then repeat on the opposite side.

13. Reclining bound angle pose: 60 seconds. Return to bound angle pose and, as you exhale, lie down with your arms alongside your body and your palms facing up.

14. Pigeon pose: 30 seconds + 30 seconds. Get on your hands and knees and bring your left knee forward and out to the left side. Slide your right leg back and tuck your right toes under. Spread your left toes, elongate your spine and gaze up. Stay in pigeon pose for 30 seconds, and then repeat with the opposite leg.

15. Plow pose: 30 seconds. Lie on your back, bend your knees and lift your legs, buttocks and back all at once. Slowly straighten your legs and spine, reach the toes to the floor, release the arms, squeeze the shoulder blades and interlace your fingers.

16. Supine spinal twist pose: 30 seconds + 30 seconds. Bring your legs back to the mat, bend both knees, rotate your hips to the left, extend your left leg, and cross the right knee over to the left side. Extend your right arm out to the side and rest your left hand on your right knee. Turn your head to the right and hold the pose for 30 seconds. Exhale as you release the pose, and then repeat on the opposite side.

17. Seated forward bend: 60 seconds. Sit on the floor with your feet together and your legs extended. Exhale as you bend at the hips and then slowly lower your torso and lengthen the spine.

Original article and pictures take www.cdn.spotebi.com site

Shins, aka Tibialis Anterior

Shins, aka Tibialis Anterior

This is a great move when you feel shin splints starting.

• Start on your hands and knees with the roller placed on your shins just under your knees.
• Keep your hands still and roll your knees toward your hands, bringing roller almost to ankles.
• Roll for 30 to 60 seconds.
• Change the angle by twisting to right so the right shin has more contact with roller for a few repetitions then twist to the left.
• Bonus: This works your abs and core a bit too.

Original article and pictures take media1.popsugar-assets.com site

Shin Splint Stretch

Shin Splint Stretch

I love hearing from you all and recently one reader asked me for tips on stretching tight muscles around the shin.

If you’re just getting back into a new running or walking routine, tight shins, calves, hamstrings and feet can be a problem. This stretch feels amazing (in a ‘hurts so good’ kind of way).

Shin splints or no shin splints this stretch will help keep your legs healthy and flexible so you can continue to keep up with your healthy lifestyle on a daily basis.

CLICK HERE TO VIEW ON YOUTUBE.

Enjoy!

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Original article and pictures take thebalancedlifeonline.com site

Sheds 60 lbs in 60 Days

Sheds 60 lbs in 60 Days

SPECIAL REPORT: 47 Year Old Minnesota Woman Thanks to ‘Weird’ European Fat-Burning Beverage

(Credits rapid weight loss to special ingredient that boosts metabolism by 370%)

Staff Reporter Sarah McKinney

investigates a breakthrough fat-burning ingredient that has been producing remarkable weight loss results across America. Could THIS be the fat-melting miracle we’ve all been praying for?

By: Sarah McKinney

Posted: Friday, February 2nd 2018

(Spark Health) – For 7 years clinically obese, Type 2 Diabetes sufferer Lisa Suarez attended one of America’s leading weight loss support groups in her home town of Mankato, Minnesota.

Despite the promises of “life-changing weight loss”, Lisa’s weight actually increased from 260 lbs to 347 lbs.

With her waistline steadily expanding and her diabetes symptoms worsening, Lisa decided to try something new.

The result, she says, was “a dream come true”.

Just 60 days after adding THIS special ingredient to her diet (now proven in studies to turn dangerous, unsightly ‘white’ fat into healthy, calorie-burning ‘brown’ fat) Lisa had already shed a whopping 61 lbs, and perhaps more incredibly, was halfway towards reversing her Type 2 Diabetes.

I travelled to Mankato, Minnesota to speak to Lisa about her remarkable story, and discover this 'Fat-Melting Miracle' for myself.

“Before I discovered this secret”, Lisa recalls, “I was so depressed.

“I couldn’t get my weight or my diabetes under control, and my health was suffering badly”, she continued

“My doctor told me that my blood pressure and cholesterol was way too high, and I was heading for a heart attack or stroke if I didn’t lose weight. I was terrified.”

“What diets did you try?” I ask Lisa.

“All of them”, replies Lisa, laughing. The South Beach Diet, the Mediterranean Diet, Zone Diet, Atkins, Paleo Diet, Weight Watchers. You name it, I tried it. The majority of them required me to cut out entire food groups, and were so hard to stick to. It was like torture!

“So what did work?” I ask her, desperate to know the secret that was supposedly able to melt fat like ice cream on a summer’s day.

“Instead of telling you, let me show you”, replies Lisa, as she turns on her laptop, and motions for me to sit beside her.

For the next few minutes, I watch transfixed, as a Veteran of the second Iraq War reveals 'the incredible story' that led him to unearth one of the biggest weight loss breakthroughs of all time…

… A breakthrough that has already changed the lives and waistlines of 57,478 other people across the world – and has the weight loss industry running scared.

Original article and pictures take fatlossburning.info site

Sharing to hopefully stop others from being in the post workout agony I am.

Sharing to hopefully stop others from being in the post workout agony I am.

Original article and pictures take s.imgur.com site

Sexy Back HIIT Circuit! Blast Back Fat, Tone Up, Feel Confident! Results Speak for Themselves…

Sexy Back HIIT Circuit! Blast Back Fat, Tone Up, Feel Confident! Results Speak for Themselves…

Unleash the fierce side of you while flaunting that sexy and toned back through these exercises!

Boxing Jabs

1. Get in the boxing stance. We’ll use the left jab throughout this article — for the right jab, everything is reversed. So for now, place your left foot in front of your right, right angled out a bit, pointing toward your opponent. Put your hands up to protect your chin, tuck your elbows in, chin down, and make sure your hips are above your feet.
2. Lean forward with your elbows in and your right hand a little higher than your left. Your right is protecting your chin, playing defense, while your left is up, waiting to strike. If you are taller than your opponent and it is unlikely that he will pull off a straight right to your face, you can keep it low for greater power and visibility. Otherwise, keep it at your chin ready to parry or block.
3. Transfer your weight forward and jab. Simultaneously shift off your back (right) foot (but don’t let it come off the ground) and put your weight onto your left, while throwing your left arm into a quick, powerful jab. Twitch your entire left side forward while ever so slightly lifting the heel of your left foot. As your hand comes forward, your body’s weight should come forward at the same time.
4. Be sure to rotate your palm down. When your hands are held at your chin, your thumbs are facing you. But when you go to jab, rotate your hands so that your palms are facing down, thumbs slightly lower than perfectly horizontal. Think of it like a slight corkscrew motion. It’s in that twist that there’s power — kind of like the cracking of a whip.

Bent Over One Arm Dumbbell Raises

These lat raises are a great way to work the centre of your back more.

1. On your hands and knees, hold a dumbbell in one hand.
2. Put your weight on your hand without the dumbbell.
3. Tense your lat on the side holding the dumbbell, raising your arm until it is straight out by your side.
4. Slowly lower it back down. This is one rep.
5. Repeat on the other side.

Dumbbell Squat and Press

This is another great combo for adding some endurance into your workout.

1. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels. Hold a dumbbell in each hand, cleaned up to shoulder height.
2. Squeeze your leg and core muscles as you lower your body downwards. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
3. Explode upwards, squeezing your leg and core muscles as you raise yourself up. Push that momentum up through your arms to press the dumbbells above your head. This is one rep.

Push Ups

Push-ups are a bodyweight staple exercise. They are great for working your chest and triceps.

1. Place your hands shoulder width apart on the floor, making sure your hands are directly below your shoulders.
2. Straighten your back and legs, standing on the balls of your feet.
3. Slowly lower yourself down, bending your arms until your one or two inches above the ground. Make sure not to flare your elbows out too much. At most your elbows should be out at a 45 degree angle to your body.
4. Tense your chest and triceps, pushing yourself back up. This is one rep.

Dumbbell Bent Over Row

1. Hold a dumbbell in each hand.
2. Bend forward, keeping your spine in a neutral position.
3. Tense your core and both lats, raising the dumbbells up towards your torso, holding at the top for 2-3 seconds.
4. Slowly lower the dumbbells back down. This is one rep.

Deadlift

Deadlifts are another keystone exercise that you really should master. They’re also the exercise in which you’ll likely lift the most weight, so they’re fun!

1. Place a barbell in front of you, and stand behind it with your shins touching the bar, with your feet hip width apart. Keep facing directly in front of you for the entire movement.
2. Lower yourself down, grabbing the bar just wider than your feet. Either have your palms facing backwards, or have one forwards and one backwards. This reverse grip helps prevent the bar from rolling, which may be an issue as you lift heavier weights.
3. Whilst holding the bar, squeeze your shoulder blade together and tighten your core. It is essential that you keep your spine in a straight, neutral position. Do not bend it when performing a deadlift. The deadlift is quite a straightforward movement, the difficulty comes in because you can easily injure your lower back if you’re not careful.
4. Squeeze your legs and power up through your heels. Raise the barbell against your shins, keeping it close to your centre.
5. As the bar raises to the level of your knees, move them back to continue lifting the bar up to your thighs. Squeezing your glutes at the top of the movement, but not leaning backwards (this is bar form).
6. Slowly lower the bar back down again, pushing your knees forwards as the bar passes lower than them. This is one rep.

Clapping Push Ups

Clapping push ups are a great way to work on explosive chest and tricep power. At the bottom of your push-up, explosively contract your chest and triceps to elevate your torso in the air enough to clap once (or more) before you place your hands back. Be careful not to hurt your wrists when you land from this.

Burpees

Burpees are a tried and tested killer endurance combo.

1. Stand standing in a neutral position.
2. Squat downwards, placing your hands on the ground, shoulder width apart.
3. Shoot your legs backwards into a high plank position.
4. (Optional) perform a pushup from the high plank position.
5. Squat upwards explosively, jumping into the air with your hands above your head.
6. Land with soft knees to avoid injury. This is one rep.

Bent Over Dumbbell Rows

Rows are a great way to tone and define your back.

1. Put one knee on a bench, with your lower leg lying flat along the bench.
2. Place your hand on the same side as your knee on the bench whilst leaning over. Your hand should be directly below your shoulder.
3. Hold a dumbbell in your other hand, placing it on the bench.
4. Tense your lat (the large muscles down the sides of your back) on the same side as the arm holding the dumbbell. Slowly raise the arm holding the dumbbell so your upper arm is parallel to the floor, and your elbow makes a 90 degree angle.
5. Let the dumbbell come down slowly , rest it on the bench if you need. This is one rep.
6. Repeat on the other side.

Original article and pictures take transformfitspo.com site