The Benefits of Yoga
Heal your body and your mind with Yoga.
Yoga is a common practice derived from a Hindu spiritual and ascetic discipline. It is a combination of breath control, simple meditation, and the adoption of specific bodily postures. It is widely used for health, exercise and relaxation. There are many types of yoga and choosing the right one depends on your style and preference. Whichever style you choose, you can reap many benefits from adding the practice to your exercise routine.
Yoga improves muscle tone, flexibility, strength and stamina. Power yoga is my personal preference. It combines strength and meditation to build muscle, increase your heart rate and decrease stress.
Don’t let the headstands and pretzel-like twists scare you. Beginners can start slowly with easier poses that almost anyone can do. Yoga stretches help you improve balance and flexibility while working multiple muscle groups at once.
How to Take a Yoga Breath
Yoga breathing can greatly improve your mental health and overall well being. Benefits include improvements in mental clarity and concentration, stress relief, and relaxation of the mind. They are very easy to do and help improve your focus and concentrate. You become more in tune with your entire body and your mind.
You can practice yoga breathing for relaxation. Sit or lie in a relaxed position. Inhale deeply through your nose as you feel your lungs and chest fill completely with air. Tighten your core while inhaling and exhaling. Release the air by exhaling slowly through the mouth. Feeling the air leave your body, while concentrating on your inner core. The breathing helps you concentrate as you feel the breath entering and slowly leaving your body.
Using Yoga for Weight Loss
Yoga is a form of exercise that can be used to maintain a healthy weight or lose unwanted weight. It is often practiced in a heated environment to increase metabolism and pulse rate. Which can help you lose weight quickly. Maintaining a healthy weight gives you more energy, helps you prevent illness and builds confidence. To make better decisions in life, better career choices and enjoy healthier relationships.
To get started practicing yoga today, all you need is a yoga mat and a little guidance. You can find a class near you, buy a yoga DVD or find free yoga videos on YouTube.
For more ways to get more balance in your life and build a strong hard core read How to Get Flat Abs Fast.
This post includes affiliate links. Which means I may earn a small commission if you click on a link. This does not affect your price. Please see my disclosure for more information.
The Benefits of Kegels
Discover the benefits of Kegels and enhance your love life. If you aren’t doing Kegels, you should be. Kegels are an exercise where you squeeze and tighten the pelvic floor muscles then release them. The benefits include more pleasurable sex, a decrease in frequent urination, preventing discomfort from having a full bladder (frequent urgency) and stress incontinence. Stress incontinence is when you leak a few drops of urine while sneezing, laughing or coughing. It can happen to anyone. And let’s be honest, we’ve all been there.
Kegel Exercises During Pregnancy
I started doing Kegels when I was pregnant. I’d heard of them before but didn’t concern myself with them. Until the thought of childbirth stretching my vagina to where sex was less pleasurable was not acceptable. I began doing them religiously. In fact, when I went for my 6 week checkup after giving birth, my OBGYN said to me, “You’ve been doing your Kegels, I see.” She was right and I still do them daily. Whether you have children, are planning to or not, it’s never too early (or too late) to start doing them.
How To Do Kegels
There are a several ways you can do Kegels. Either sitting. lying on your back or even while standing. Once you’ve mastered the technique you’ll find you can do them just about anywhere and in any position. I suggest finding what is most comfortable for you. Like any exercise if it’s too uncomfortable or you hate doing them, you won’t do them. The benefits are tremendous. Find a comfort level or pattern that works for you and stick to it.
Emptying your bladder before you begin is recommended but not necessary. It will make it easier and more comfortable. Especially for beginners. If you’re on a long car ride, do them right after a rest stop break. Along with thigh squeezes and butt crunches. The car is a great place to do static exercises that you might not think to do while home.
Kegels For Beginners
For beginners, lie on your back with your knees bent. Hold completely still while squeezing your pelvic floor muscles. Hold the muscle for 10 seconds. Then release. Repeat 10 times. If you can’t hold them for the full 10 seconds, hold them as long as possible until you work your way up. Another technique is to quickly squeeze and release in a pulsating rhythm. Work your way up to 100 squeezes. Or do 5 sets 20.
Try to avoid moving any other muscles in the surrounding areas and concentrate on the muscles you are working. If you are having trouble locating the muscles practice holding your urine mid-stream, then releasing your urine. Don’t make this a common practice but it is a quick and efficient way to familiarize yourself with the muscles.
Kegels Strengthen Your Core
Remember to breathe continuously while doing them and tighten your abdominal muscles simultaneously. Which strengthens your core. Ideally, you should do Kegels 3 times a day. However, like any exercise every bit helps. Doing them once a day is better than not at all.
To learn more ways to strengthen your core read How To Get Flat Abs Fast.
Are Angels Real?
One morning, I was walking to my car from the grocery store. I was feeling a little discouraged and sad about some challenges I am facing. As I was getting into my car, I heard a woman’s voice.
She said, “I was looking at your cute little figure and I started to feel a little bad about myself.”
I turned to see a beautiful woman sitting in the car parked next to mine. The window was open, so I could see her clearly.
My first thought was “Angels are real.”
Admittedly she looked overweight. I personally see beauty from within. As it goes far beneath the surface of our skin.
I responded by telling her that she was beautiful.
And that I truly believe sometimes Angels are put in our paths. Often when we need them the most. She asked me to share my sorrows and offered to help by listening.
But her kindness was enough.
We chatted for a bit longer and she told me a story about the tragic loss of her young daughter. It immediately made me realize how minimal my problems were. In comparison anyway.
Wanting to thank her for her kindness, I asked for her email address. I wanted to give her a free copy of one of my books. “Zipping it Up: How to lose 5 pounds fast and look great in that little black dress.” Not to insult her in any way. But Because she was telling me how she wanted to lose weight. I felt it was the least I could do.
I’ll soon be giving her a copy of yet another book I am writing. She will be in this book. As a key character and as my inspiration to begin writing the new book. It’s about angels in our path. The real life Angels we meet in our day to day lives.
Angels are real.
Incidentally, my heart wasn’t the only thing hurting that morning. My whole body was sore from exercising. Not in a bad way. It was the good kind of muscle ache that makes you proud of your accomplishments. I have been working out really hard lately.
It’s hard work getting (and keeping) your body in shape. It takes time and dedication.
If you have the desire to turn heads and get noticed, all my secrets are packed into 12 little chapters. Of the same book I offered my beautiful Angel that morning.
If you want a cute little body that turns heads, gets you noticed and has perfect strangers dishing out compliments – out of the clear blue…
Discover *exactly* how I do it.
You can find my little black book (black, white and red to be exact) on Amazon in Kindle and in print. Just click the link below:
The Best Abs Workout
Discover the best abs workout to get strong sexy abs fast.
When you are on the beach or lounging by the pool, you want to feel good about yourself. You want to feel confident in everything you wear. Your bikini, your favorite sundress and even nothing at all.
Read on to learn the best abs workout for a lean, mean tight core. Ab exercises that will give you toned, tighter, stronger and even flatter abs. These are the best ab exercises I have found to get flat abs fast. If you follow this quick 6 day ab exercise routine, you will have a stronger leaner mid section. This is the exact method I use to get beach body ready.
Cardio for Abs
Adding more cardio and other exercises to your workout routine will help you get there faster. And following a healthy eating plan. Even if you exercise for 10 minutes each day. It will improve your health. Even better try doing at least 2 to 3 10-minute workouts every day. It makes no difference if you exercise for 30 minutes all at once, or in three 10-minute intervals. Start now. Begin today.
If you start today and use the method I am about to share with you for 6 days straight, I guarantee you will have a stronger, tighter core. And it is absolutely 100% FREE to use. Cassey Ho is an award-winning fitness instructor who created Blogilates. A YouTube channel that has literally hundreds of FREE YouTube videos to help you get the toned, tight body you desire. The body you deserve.
I have been doing Blogilates for a several of years now and I absolutely love it. The best part is that she has a variety of short videos you can squeeze in. Even on busy days.
6 Days to Flatter Abs
This is by far my favorite ab workout routine. It is simple, easy to follow and best of all – it works! Find YouTube on your Smart TV, on Roku, your computer, iPad or even your phone. Look up these 3 videos and do them every day for 6 consecutive days, in sequence:
Day one: Extreme Abs
Day two: Extreme Abs 2
Day three: Extreme Abs 3
Repeat in sequence 3 more days.
That’s it. If you’re a beginner and you can’t do the entire workout without resting, that’s okay. Take little rest breaks and then pick up again when you can. Or pause the video and grab a drink of water. Then pick up where you left off. Believe me, if you hang in there and keep doing these ab exercises every day (or most days) you will be able to complete the entire workout before you know it. And you will feel great!
The videos are short and extremely effective. But like Cassey Ho says in Extreme Abs, “You want that body. You want that life. Then you have to work for it.”
For an even faster way to show off your flat abs and tight, toned body try shedding just a couple of pounds. It will help you accentuate your hot bod physique that you’ve been working so hard for. Check out “Zipping It Up: How to lose 5 pounds fast and look great in that little black dress!”
It’s available in select stores and on Amazon in Kindle and print. But don’t buy the book if you’re not going to read it. And do the work. If you want to lose weight, get more fit and have a sexy bikini beach body, you have to do the work.
Like my friend Charlotte did after doing all the things in my book. Here’s what she told me:
“I did all the things in your book and I dropped 2 dress sizes. I am so happy being back in a size six again.” Charlotte S.
If you want that body and you want that life learn more here: I want that body and I want that life!
For even flatter, beach body abs, prevent bloating by drinking tons of water. Check out my yummy recipe for Delicious Detox Water to reduce bloating fast.
How to Relieve PMS Symptoms Fast
Premenstrual Syndrome or PMS is a common condition that affects a woman’s emotions, physical health and behavior during certain days of the menstrual cycle. Common symptoms are bloating, hunger cravings and rapidly changing mood swings which may lead to crying or lashing out in bursts of anger.
Unfortunately, there is no cure for PMS. However, there are many ways to prevent and relieve PMS symptoms. Here are just a few ways to relieve symptoms fast.
Eat Chocolate to Relieve PMS
Eat chocolate. Chocolate contains natural ingredients that release endorphins which instantly make you feel better. The caffeine in chocolate also provides a quick boost of energy. The combination of caffeine with the “feel good” endorphins makes for a calming effect along with the deliciousness of the taste. Don’t overindulge, as chocolate is high in sugar and calories which can cause excess weight gain. Enjoy treats in moderation.
Exercise. Sweating it out with any exercise, running, yoga, Pilates or walking in the fresh air will make you feel better. If you don’t have much time, try doing at least 10 minutes of any exercise that gets you moving and your heart pumping faster.
Call a friend. Hearing the voice of someone you love can instantly make you feel better. Feel free to share the story that made you cry or have them share a funny story with you. Listening to joyful stories or stories filled with success should make you happy. Especially if it involves a personal friend or family member.
Make healthy food choices. Select foods high in fiber, protein, whole grains, fruits and vegetables. You will feel better knowing you won’t put on excess weight. There is nothing worse than devouring a bag of chips or a tub of ice cream, then regretting it afterwards. Or the next day when you step on the scale.
Drink lots of water. A common symptom of PMS is bloating. Staying hydrated will reduce the bloating, make you feel better, and look better improving your morale. Adding citrus to your water and other natural detoxifiers will help reduce the bloating more quickly. Try this Delicious Detox Water Recipe for faster relief.
To sum up, eat chocolate for instant relief. Exercise regularly and for a quick fix to reduce PMS symptoms immediately. Make healthy eating choices and use the “everything in moderation” rule. Don’t overindulge. It will negate what you are trying to accomplish. If you do indulge, don’t beat yourself up over it. Your mental well being is as important to combating stress and PMS systems as your physical health. Get support from friends and family when needed. Drink lots of water to stay hydrated and use natural detoxifiers to beat the bloat for faster relief. Download your FREE Detox Water Recipe here.
He Was Tied to a Trash Can
This morning I went for a run in the park.
The park has a lovely wooded area, a giant hill where kids go sledding in the wintertime and a big field lined with benches and trash cans. It’s a perfect place to run or walk your dog. Which many folks do.
As I was approaching the wooded area I saw a beautiful golden retriever. He was lying in the shade smiling at me as I approached.
It was strange because he was all alone.
I looked around and there was no one in sight. The first thing I thought was that maybe he had run away. But as I got closer I realized his leash was tied to the trash can.
He looked happy. He certainly wasn’t malnourished, and he even had his toy tennis ball which he promptly showed me hoping to play.
I called out thinking maybe his owner stepped into the woods or something. But why would they leave their dog?
He had tags on. Now it’s really strange. I wasn’t sure what to do. I began to look at my phone thinking I should call someone but the thought of this poor animal being caged up at the animal shelter was too unpleasant.
I was just trying to read his tags when I see a man running towards us.
He looked at me like I was hurting the dog or something.
Seriously?
You leave your dog tied up to a trash can. Then run out of his sight and you’re looking at me like I did something wrong. I explained that I was concerned.
I mean c’mon. You hear stories about missing dogs, kittens found in plastic bags. Stories too gruesome to repeat…
He thanked me as he untied his dog explaining that the dog doesn’t like to run. Then why the f*ck did you bring your dog???
Anyway, I hope the fear of my possibly stealing his dog will make him think twice next time. I could have been long gone with his dog had I wanted to take him.
And he never would have seen his dog again.
Anyway, this has nothing to do with health & wellness. Except to remind you NEVER to leave your dog tied up alone in a park.
If you want “Zipping It Up: How to lose 5 pounds fast and look great in that in that little black dress!” It’s filled with even more actionable advice about weight loss, exercise and healthy eating.
Plus…
It helps folks lose weight…. Fast
Here’s the link:
Sometimes you have to lie…
When I was a young girl in my early twenties my dad gave me some advice. I didn’t agree with him at the time but sometimes when you get older, you realize that your parent is right. And that maybe you should have listened to them.
He said to me, “Sometimes you have to lie.”
This was before I knew that he lied after WW II. If he had told the truth that he was born in Ukraine he would have been sent back to Russia.
So he lied.
He said that he was Polish and his papers from Ellis Island prove it. They say he was born in Poland. When I asked him about he explained.
It makes perfect sense.
If he had told the truth, he wouldn’t have been able to come to the United States. He wouldn’t have met my mother and I wouldn’t be here.
One thing that is NOT a lie is that my friend Charlotte lost 8 pounds using the methods in my book. “Zipping It up: How to lose 5 pounds fast and look great in that little black dress.”
Not only did she lose weight.
She dropped 2 dress sizes and is HAPPY being thinner!
So there you go. If you do decide to lie…
Make sure it’s for a good reason and that you won’t be hurting someone you care about while doing it.
For the raw TRUTH go here:
Sometimes you have to lose a few pounds…
From the depths of my soul…
Shhhh
I’m going to share a secret with you.
This might be a mistake. Since it’s coming from the depths of soul. I’ve decided to take that chance.
I’m not one to talk religion in most cases but lately I’ve been praying.
A lot.
Ooooh. Do tell…
I’ve been praying to be more kind. Yes. It’s true.
You see, when you go through difficult times, it changes you. It changes your mindset, affects your health, your relationships and overall well being.
Especially, when you see evil coming from people you thought to be kind.
It can be SHOCKING.
To say the least.
Greed, envy, jealousy, anger, frustration, regret and revenge are all feelings that are very real. They can manifest in even the kindest people on earth.
So I pray. Every time an evil thought enters my mind about the people who have hurt me. I pray that my good side wins and that I will always be kind. Regardless of how hurt I am.
What I have learned over the years is that when we take care of ourselves we react more positively in situations. Even the worst situations imaginable. By eating healthy, exercising, taking vacations and taking time to enjoy life.
Which is why I wrote “Zipping It Up: How to lose 5 pounds fast and look great in that little black dress.”
To help more people be kind.
It’s NOT just about losing weight.
It’s about a lifestyle change that creates positive change in all aspects of your life.
Do you want to be kind?
Or evil?
I don’t believe in “The Devil made me do it.”
We make our own choices. It’s time to end the excuses.
Back in February, I told someone that I want to help people live healthier lives. To avoid death and diseases like heart attacks, stroke, diabetes and high blood pressure and cancer. He told me “You’ll never do it. You won’t get them off the couch.”
Ha! The devil in me will not stop. I am determined to rise from the depths of disease and death to help save those who cannot save themselves!
You can fight too!
Do you want to be evil or kind?
What are you waiting for???
Here’s the evil link:
I want to be kind!
It’s Complicated
This morning I was trying to think of some useful suggestions to post in my “Zipping It Up” Facebook group. I created the group to help motivate and inspire women to live healthier.
And so you can zip up EVERYTHING you wear.
Or nothing at all…
To be completely honest with you, I hate social media. But all the GooRoos out there say you should start a Facebook group. Build a following.
*Sigh*
What can I say…
It’s complicated.
Now that I’m committed, I have to keep going. If there wasn’t a need for this type of thing, there wouldn’t be such a demand for diet and weight loss products and services.
Plus, I was born to serve. To help others live healthier and happier lives. I can’t really ignore “my calling.” Can I?
One of the things that has helped me live a healthier life is Yoga. It helps tone your body, eases stress and I enjoy doing it.
To help me try to explain how to take a yoga breath (so I can share it with you – and anyone who doesn’t already know) I googled it.
You want to talk complicated???
I found page after page of long articles talking about breathing and yoga. Jeesh.
All I wanted was a simple explanation!
As I tried skimming through the articles, I couldn’t find the answer. Even the videos I saw were at least 4 minutes long. What is that? Like 400 times longer than the breath itself?
All the more reason I need to do a video series on SIMPLE yoga techniques.
Anyway, I’ll be working on that. In the meantime, for some uncomplicated information about:
*How to tone and strengthen your body
*How to succeed in weight loss
*Healthy morning habits to make each day great!
*Old school weight loss methods – that actually work
And more…
Check out “Zipping It Up: How to lose 5 pounds fast and look great in that little black dress!”
It’s not complicated. In fact, here is what Jenn Gallo says about Zipping It Up: “Easy steps to follow for that big date or event when you want to look your best.”
To make things even less complicated here’s the link:
It’s time to ZIP IT UP!
S.W.A.T.
When we were kids, my brother, sister and I used to play S.W.A.T. We would run around the house and hide behind the furniture holding imaginary guns.
Taking action!
Just like in the show. Pretending to be the elite police force super heroes. My brother was most likely the bad guy. Since big brothers usually are.
I loved the action packed show.
At first, I wasn’t allowed to watch it because it was on late at night. And because of the violence in the show. I used to sneak out of bed and peek into the family room to watch. Eventually, my dad gave in and let me snuggle on the couch comfortably wrapped in a blanket to enjoy the show.
S.W.A.T. didn’t scare me. Not at all. I thought it was exciting. I even thought about becoming a police officer for a while. I actually signed up to take the Buffalo police exam when I was 18.
Twice.
I never took the exam though. Something just didn’t feel right about it. Deep inside, I knew I wanted to do something more.
One of the things that holds people back from going after their dreams is fear.
Fear of failure. Even fear of success.
“What?”
At least that’s what I thought the first time I heard of this.
Who would be afraid of success?
This is an actual real life phenomenon?
When I think about it though, I mean really think about it, it kind of rings true. With success comes great responsibility. If you have employees, they count on you for their paychecks.
If you have a fan base and a following, they expect you to show up. You can’t just stop blogging. Or stop posting on instagram. Or stop writing novels that your following is anxiously waiting for.
You have to show up and take action. Period.
It’s a huge responsibility. And can be a little scary.
Back when I decided to climb my first mountain, I set a date, booked a non-refundable hut on top of the mountain, trained hard and did my homework. I was completely prepared with food, gear and the right clothes needed for an overnight stay and rapidly changing temperatures.
My fitness level and hiking endurance was up to par. I was prepared and excited!
When I started my own business, I vomited.
I’m not kidding. I was physically ill.
Maybe it’s because I was completely alone in my new venture. Maybe it was fear. Or maybe it was fear of success. I may never know.
What I do know, is that you don’t have to do it alone.
Because I got your back and I am here for you. I have spent the last few years of my life learning how to start a business from the ground up.
And how to get my first book written, published and sold.
I’ve done the research so you don’t have to. I also, just this morning created a new acronym. To help myself keep pushing forward. And to help you get started. A Simple Way to Attack Terror.
S.W.A.T.
The secret?
Just get started.
Or like Nike so eloquently puts it: Just do it!
Take action and tart today. The rest will all come together.
One very simple way to get started is by downloading my FREE checklist:
“10 Easy Steps to Start Writing Your Book Today.”
It will show you:
*How to choose a topic for book
*Pros and cons of self-publishing vs traditional publishing
*The best way to research your topic
*The importance of a great book cover
*Setting deadlines to “get it done”
And more…
Join the S.W.A.T. team today and take action!
I’m ready to TAKE ACTION!