Category: Yoga

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8 Reasons to Start Working Out with Chloe Ting

8 Reasons to Start Working Out with Chloe TingSee the source image

Chloe Ting is a great fitness instructor on YouTube. She has videos for beginners to advanced. She always offers modifications to each workout too. Below are 8 reasons to start working out with Chloe Ting on YouTube!

Reason #1: You will feel better afterward-See the source image

Exercising releases endorphins, and Chloe Ting’s workouts on YouTube will do just that! Her workouts will change your mood to a more positive one.

Reason #2: Easy-to-Follow Instructions-See the source image

She shows you how to do the movements in her videos. If you are a beginner, there is no need to worry. She gives you easy-to-follow instructions on how to complete each workout.

Reason #3: All you need is a yoga mat, yourself, and the internet. See the source image

You do not need to pay to work out with Chloe Ting, nor do you need any extra equipment. All you need is a yoga mat to get started.

Reason #4: You will get abs if you do this YouTube video every day!Get Abs in 2 WEEKS | Abs Workout Challenge - YouTube

If you do this specific YouTube Video every day for two weeks, you will get ABS! There are videos students have shared on YouTube showing off their abs after completing the challenge.

Reason #5: She offers challenges that you can participate in!AMAZING Before After Results from Chloe Ting Challenges | Get MOTIVATED - YouTube

As I stated PREVIOUSLY, there are two-week challenges that she offers. These challenges have evidence that shows that they WORK.

Reason #6: It is easy to start if you are a beginner.

There is no need to worry about being advanced she offers easy modifications to each move.

Reason #7: She has healthy recipes on her website.https://static.chloeting.com/recipes/62a0557f67d6a45205716bc4/images/crispy-salmon-tacos-1664309469563-1.webp

We all know that weight loss is not simply working out. She has healthy recipes on her website that you can get for free!

Reason #8: She inspires and motives you.

She motivates you to keep going and stay positive throughout the workout.
What are you waiting for?

Start working out from home today with Chloe Ting!

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5 Minute Stretch to Do Every Day

5 Minute Stretch to Do Every Day

Why is stretching important?

Stretching keeps your muscles strong, healthy, and flexible. The results of stretching every day are a feeling of increased muscle control and range of motion.

What are the benefits of stretching?

-Improve posture
-Improve joint range of motion
-Increases flexibility
-Increases blood flow to muscles

Tip: Hold each stretch for 30 seconds and repeat it three times to achieve maximum benefit.

13-Step Stretch Routine:

Stretch #1: Raise your hands to the sky as far up as possible, while breathing in and out four times.
Stretch #2: Lean back to the right and left four times
Stretch #3: Hands up to flat back
Stretch #4: Touch the floor and bend your knees
Stretch #5: Walk your hands out to a downward dog and peddle out your feet. Reach a plank position
Stretch #6: Hips down to the floor in an upward dog position
Stretch #7: Cat and Cow (Repeat 4 times)
Stretch #8: Child’s pose
Stretch #9: Repeat Stretch 7 and 6 and move your body into a downward dog
Stretch #10: Lunge with your right leg
Stretch #11: Warrior 1 + Warrior 2
Stretch #12: Lean back
Stretch #13: Repeat Stretch 10-12 on the left leg
Repeat the entire routine 3 times!

If you complete this stretch routine every morning, I promise you will feel more flexible in 1-2 weeks!

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    When is the best time to start preparing for the new year? Well, it is never too early or too late to start! Below are 10 habits to start before the new year for a smooth transition.#1: Start Waking Up Earlier and Stick to a Consistent Sleep Schedule#2: Drink More Water#3: Create a Daily To-Do… Read more: 10 Habits to Begin Before the New Year
  • Self Care Bucket List
    Taking care of yourself is great for your physical and mental health. Self-care can help reduce stress and anxiety. Below is a self-care bucket list we created to help you get started on your journey! Light Scented Candles Go to a Spa Read a Book Digital Detox Hot Tub Keep a Journal for 365 Days… Read more: Self Care Bucket List
  • 5 Reasons to Have a Planner
    5 Reasons to Have a Planner Planners are great to add to your life because they can help you reach your goals!!! Jotting down your to-do lists, upcoming events, and daily schedule can help you stay organized. Not only can you set individual and professional goals, but you can create an action plan and keep… Read more: 5 Reasons to Have a Planner
  • 60 Journal Ideas
    60 Journal Ideas Keeping a journal can reduce stress and anxiety. Journaling can help organize your thoughts! Below are 60 journal ideas to help you get started! Personal: 1-Goals and Resolutions 2-Things You Love 3-30 Before 30 list 4-Your Bucket List 5-Facts About Yourself 6-Currently Doing 7-Gratitude List 8-Self Care Ideas 9-Weekly, Monthly, Yearly Planner… Read more: 60 Journal Ideas
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11 Interesting Facts About Yoga

Practicing yoga can not only benefit you physically, but also emotionally and spiritually. Yoga is a combination of breathing patterns, meditation, and different postures. Practicing has various benefits for your mind, body, and soul. Listed below are are eleven facts about yoga:

  1. There are 84 classic Yoga Asana’s.

  2. Yoga breathing is called ‘Pranayama’.

  3. Yoga reduces stress. A few minutes of practicing relaxes your body by releasing tension that accumulates in your muscles as well as your mind pacifying your overworked brain.

  4. Yoga improves your immune system and decreases inflammation in the body according to a study published by Journal of Behavioral Medicine.

  5. Yoga improves cardiovascular health, reducing the risk of heart disease according to the ‘European Society of Cardiology’ It can lower blood pressure, treat diabetes, and aid with reducing asthma attacks.

  6. Yoga improves your mood, leading to a more positive outlook on life. This reduces anger and hostility.

  7. Research suggested that yoga improves social and occupational functioning in schizophrenic patients.

  8. Yoga is a mainstream fitness activity, as 1 in 5 American adults participate.

  9. Yoga is not a religious exercise, though for some people, it can be a spiritual experience. However, it is practiced with Hinduism.

  10. Yoga helps you sleep better, especially if you suffer from insomnia.

  11. Yoga improves your physical strength, flexibility, and posture. Not to mention, yoga IS easy to practice.

What are you waiting for? Start practicing yoga today!

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Yoga Tips for Beginners

Yoga is one of the best forms of exercise, as it has a lot of benefits towards not only a healthy body, but a peaceful mind. This article will give you five tips to help you get started with your practice.

  1. Invest in a good yoga mat- A yoga mat is more than just an area where you practice your yoga routines. Some consider it their peaceful place where our minds can be free from the stress of our daily lives. The floor is not comfortable at all and a mat will be resourceful for you.
  2. Don’t be intimidated- At a first glance, yoga can seem complicated. It is easy to think that you will never be able to do it, but you’re wrong. So what if you can’t touch your toes? Practicing will help increase your flexibility. Can’t still your mind? Neither can I. Most of us can’t. Our job is simply to practice quieting and questioning our thoughts. This is why it is called a ‘practice.’
  3. Focus on your breath and poses- Focusing on your poses will help improve your practice. Noticing which foot you have a tendency of leaning upon while standing or which hand you are most likely using all of the time will help you understand what you have to fix in each pose. These might be small things, but they will improve your Asanas once you get used to them.
  4. Don’t be afraid to ask questions or take breaks- Asking questions can help you become better at your practice. Starting yoga can be overwhelming. You may feel awkward through unfamiliar shapes with teachers literally speaking a different language (Sanskrit) This means that it is easy to feel lost. Once you get through the initial confusion the practice will fall into place more quickly.
  5. Push yourself to do at least 10 classes before giving up- While all yoga may look similar on the surface, they are not all the same. You may not like every single type of yoga or every teacher, but the most important step is not to give up. Finding the right style of yoga for you might be the key to loving and sticking with the practice. 
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12 Tips to Change Your Mood to a More Positive One

How do you change how you feel? This might seem impossible, as you might feel as though the world is ending, but it is certainly not. There are many ways to feel better about yourself and life. Some of them need work over a long period of time, however it is possible to feel less negative, more motivated, and energetic in a short period of time. Listed below are ways you can change your emotions.

  1. Go for a walk outside and spend time in nature- Exercising and being exposed to nature will instantly improve your mood. Viewing beautiful scenery reduces anger, fear, and stress. Scenic places will show an increase in positive, pleasant feelings. Exposure to nature will not only make you feel better emotionally, but it also contributes to your physical well being reducing blood pressure, heart rate, muscle tension, and even the production of stress hormones. Seriously take a walk outside. It will reduce the risk of depression.
  2. Write down what you are grateful for- Gratitude is simply taking time to think about all of the positive things in your life rather than pondering on the negatives. A very effective way to be more positive is to simply appreciate things in your life more. ((food, weather, family, friends, etc.)) Gratitude helps people feel more optimistic making us happier and aids in having and remembering good experiences throughout life. Gratitude can help deal with hardship, as you will see positive lights throughout negative experiences. It will help build stronger relationships. You will be not only be more optimistic, as I stated previously, but you’ll also feel more spiritual. All major religions espouse gratitude as virtue. Gratitude helps by reducing our tendency to compare ourselves to those with a higher social status because you will be grateful for what you have and that becomes enough and more.
  3. Go for a run or workout- The best way to add energy and have a more positive outlook to your regular day is to simply go out for a run in the forest or pump iron in the gym. Getting exercise will help you boost your mood and lift your spirit. How is this possible? Simple. By exercising, your body and brain produces hormones and neurotransmitters that have a positive impact on your mood, memory, energy levels, and sense of well-being. Some of these are known as endorphins, the body’s feel good chemicals.
  4. Listen to or watch inspirational material- Did you know? One of the best ways to start your day in a better mood is to listen or read to uplifting, successful people whom are nothing but inspirational. People who create inspirational content include Brian Tracy or Eckhart Tolle! The 7 C’s to Success with Brian Tracy: The 7 C’s to Success with Brian Tracy – YouTube
  5. Stretch- Stretching helps relieve your body of physical and mental tension. Daily stretching is a healthy habit that pays off. It improves your mood and promotes a cheerier state of mind.
  6. Breathing Exercises- Yoga incorporates meditation, stretching and breathing exercises. It is a system of holistic healthy and spiritual growth. These breathing exercises can slow the heart beat and lower or stabilize blood pressure. It can help you concentrate on slow, deep breathing which aids you in disengaging from distracting thoughts and sensations. Find a quiet, comfortable place to sit or lie down and get started.
  7. Reminisce on old photos- Looking at old photos will bring back memories that can boost your mood. Dwelling on our childhood memories and even the bittersweet kind can improve our happiness.
  8. Make weekend plans- This gives you something to look forward to, which in return can make you feel happier.
  9. Call a loved one– Calling someone that you care about or someone that cares about you will for sure improve your mood, as they will be interested in learning about what you have been up to and how you are feeling. You can talk about it or you don’t have to. They will listen and be there for you. They will make you laugh. This will improve your mood.
  10. Donate clothes– Giving is one of the best ways to improve your mood, as every time you do something for someone else you will feel better about yourself. Giving is good for your health whether it be volunteering at a soup kitchen or donating money for a specific charity. Giving will lower depression and stress-levels. Humans secrete “feel good” chemicals in our brains, such as serotonin, dopamine, and oxytocin. This is called a “helper’s high” so go out now and help someone in need.
  11. Be present- Don’t get caught up in thinking about the past or the future. The key to improving your mood is to live in the now. The tendency to get sucked into the past and the future can leave you perpetually worn out and feeling out of touch with yourself. Present moment awareness may help reduce symptoms of anxiety. Being in the present can help us deal with pain more effectively.
  12. Drink water-YES, that is correct. Water. It improves your mood and your memory. If you drink enough water during the day that is. Dehydration causes a homeostatic imbalance.
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Stressed About the Coronavirus?- Find Out How Yoga Can Help!

Yoga can help during all times of stress as well as exercising and spending time in nature. Other ways are to journal and write down things that you are grateful for. For, when you are grateful for what you have everything becomes enough and more. Listed are five ways yoga can help now more than ever.

1. Breathe.Yoga focuses on your breathe. Your lungs are your biggest lymph pumps, clearing out clutter and toxins. Daily practice mitigates stress and boosts immunity. Deep breathing opens your lungs and side ribs, and keeps things moving. 

2. Savasanah. Savasanah is practiced at the end of your yoga session, which is also known as meditation. Meditation is the practice of focusing one’s mind on a particular object, thought, or activity. This practice is used to help train your attention and awareness. The goal is to achieve a mentally clear and emotionally calm, stable state.

  • Reduces Stress 
  • Controls Anxiety 
  • Enhances Self-Awareness 
  • Lengthens Attention Span 
  • May Reduce Age-Related Memory Loss 
  • Can Generate Kindness 
  • May Help Fight Addictions

3. Sleep Better. Studies show that people who had insomnia practiced yoga for 45 minutes before bed for two months. Participants fell asleep fourteen minutes faster then they normally would have. This is because breathing and stretching helps people become physically and mentally relaxed. This allows the brain to switch off faster

4. Better Mental Health. Research shows that regular asana practice raises levels of the brain chemical GABA. Low levels of GABA are linked to depression. Asana is defined as a body posture or pose.

5. Healthy Heart. Practicing yoga is beneficial for your heart and improves how your blood vessel functions. According to a recent study created from the Yale University School of Medicine, those who practiced yoga for six weeks improved the function of their blood vessel by 17 percent. People who practiced and had heart disease prior showed a tremendous improvement to the function of their vessel of about 70 percent.

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Meditation Tips and Techniques

 

What is Meditation?

Meditation is the practice of focusing one’s mind on a particular object, thought, or activity. This practice is used to help train your attention and awareness. The goal is to achieve a mentally clear and emotionally calm, stable state.

 

Benefits:

  • Reduces Stress
  • Controls Anxiety
  • Enhances Self-Awareness
  • Lengthens Attention Span
  • May Reduce Age-Related Memory Loss
  • Can Generate Kindness
  • May Help Fight Addictions

What is Self Awareness?

Self awareness is an awareness of one’s own personality, individuality, character, feelings, motives, and desires.

Tips During Meditation:

1. Notice the rising and falling sensation your breathe creates in the body.

2. Get comfortable with discomfort. People who meditate often times experience negative emotions. Emotions like anxiety or restlessness might occur while practicing. Rather than trying to resist these emotions, give them your full attention and allow them to come and go. Over time the mind learns to recognize these emotions, but will essentially learn to not getting caught up in negative patterns of thought. This is a skill that can be enormously beneficial not only during meditation, but also in daily life.

3. Take mindfulness with you. Form a clear idea of what you will do next before you finish your practice. Whatever the activity, try to carry mindfulness with you into the next task and essentially throughout the rest of your day.

What is Mindfulness?

Mindfulness is the psychological process of purposely bringing one’s attention to experiences occurring in the present moment without judgment, which one develops through the practice of meditation.

Tips After Meditation:

1. Post meditating, take a moment to notice how you feel physically, emotionally, and mentally. Are you more calm? Does your mind feel more clear? Are you more focused? Soon, you will understand and establish a connection between your meditation practice and how you feel. This will be a positive connection. Meaning, you will notice that you will feel better post mediation.

2. Remind yourself of the benefits of meditation (Reducing stress and anxiety)

3. If you decide not to meditate one day, record your excuses, as for why you have not.

4. Try to get a friend to start meditating, too. An accountability partner can help motivate you for future practice.

5. Understand that meditation takes progress. Mediation isn’t something we ever expect to master or excel at; rather, it’s a life-long skill we are constantly working on day by day.

Types of Meditation:

  1. Loving-Kindness Meditation- Goal is to cultivate an attitude of love and kindness. This type focuses on sending messages of loving kindness to the world, specific people, or to their loved one. The purpose is to promote feelings of compassion and love, both for others and oneself. It can help those who are affected by anger, frustration, and resentment. The effects are incredible, as this type of meditation can increase positive emotions and can lead to reduced depression, anxiety, and PTSD.
  2. Mindfulness Meditation- Mindfulness is a form of meditation that urges practitioners to remain aware and present in the moment versus dwelling on the past or dreading the future. Mindfulness encourages awareness of a person’s existing surroundings. It can be done anywhere, while in line at the grocery store, for example, a person might calmly notice their surroundings including sights, sounds, and smells that they experience. This can improve focus, memory, and relationship satisfaction.
  3. Body Scan Meditation- This type of meditation encourages people to scan their bodies for areas of tension. The goal is to notice tension and to allow it to release. Some forms require people to tense and then relax their muscles. This may help with chronic pain and sleep.
  4. Breath Awareness Meditation- This type of meditation encourages mindful breathing. Breathe in and out slowly and the purpose is to focus only on breathing.
  5. Kundalini Yoga- This type of meditation blends movements with deep breathing and mantras. This is done in yoga class.
  6. Zen Meditation- This type of meditation is a part of Buddhist practice. The goal is to find a comfortable position and to focus on breathing while mindfully observing one’s thoughts without judgement. This is a form of mindfulness meditation, but requires more discipline and practice.
  7. Transcendental Meditation- This type is where practitioners remain seated and breathe slowly. The goal is to rise above the person’s current state of being. This focuses on a mantra or repeated words.  A practitioner might decide to speak “I am not afraid of public speaking”, while meditating.

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5 Reasons to Practice Yoga at Home

5 Reasons to Practice Yoga at Home

Practicing  yoga at home enables you to feel comfortable in your own space, as you can not only take more risks, but you can also wear what you want and customize your practice. Sometimes, it can be difficult to make it to class due to our busy schedules. If you are trying to save traveling time and money on classes, home practice is right for you. It can be difficult to know where to start. The solution is YouTube. YouTube has tons of certified yoga instructors that offer free value and classes that you can take advantage of.

Listed are five reasons to practice at home.

  1. Customize. When you practice at home, you do not need to stress about a specific time to make it to class.  You are able to practice whenever you need or want to at your own convenience. Not only do you get to pick the time you practice, but also the space and music. You can practice for as long or as short as you would like, whether you have 15-30 minutes or an hour. Consistency and dedication are all you need to get into a routine of at home practice. You can also customize your online teacher.

  2.  Take Breaks. Pause. You are allowed to pause. Feel free to start and stop whenever you please. If you are in need of taking a break, you are clear to. This is great for if you are struggling with a specific pose or need to simply just breathe and find your balance.

  3. Comfort. Sometimes, in class you might feel a little self-conscious when trying something new. At home, you can feel comfortable to learn and grow in your practice. Truly, a judgement free zone as it is just you and your mat. No comparisons and no competition.

  4.  Online Community. The cool thing about practicing yoga at home, is that you are able to connect with the yoga community online from all over the world. You can even find people who are at the same point in their own practice.

  5. Create Your Own Sanctuary. Create your own yoga sanctuary, where you can go and be everyday. Instead of trying to find the perfect space in class, you are able to find somewhere that is bright, sunny, and open. You can even practice outside or light a candle to make it feel as though you are somewhere special and unique.

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4 Yoga Poses for Core Strength

If the usual sit ups and crunches bore you, yoga is a great alternative for core strength,  good balance, stability, and posture. Read our top four yoga poses specifically for core strength. 


 Plank Pose- Plank is a total body toning pose that we have a love-hate relationship with. Make sure to keep your body in a straight line and keep your palms on the floor directly below your shoulders.

Side Plank Pose- This pose is an arm balance and a core strengthening pose. Shift to your right or left side from plank pose. Place your right or left arm to the sky and press your weight to the opposite hand. Gaze at your top hand, hold for half a minute, and engage your core and thighs.

Boat Pose- This pose will strengthen your abs. Balance on your sit bones and extend your legs straight in front of you creating a V shape with your body. Extend your arms forward with your palms facing towards each other.

 
Chair pose- This pose strengthens your entire body including your core. Stand with your feet parallel and bend your knees. Make sure you bring your thighs parallel to the floor, keep your back long, and arms extended. Put the majority of your weight into your heels and lift your toes up.
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3 Types of Meditation to Practice that Reduces Stress

 

3 Types of Meditation to Practice that Reduces Stress 

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Meditation is practiced to achieve a mentally clear and emotionally calm state. Practicing will enable you to learn how to observe your feelings or thoughts without judgment and understand them better. Meditation is a skill and takes practice and consistency in order to get comfortable. Statistics show that meditating reduces anxiety and depression. Practicing creates a greater degree of self-control and an increased cognitive function. Mindfulness meditation also known as Vipassana, transcendental meditation, and guided visualization meditation are three popular types.

  1. Mindfulness Meditation:   Mindfulness meditation is practiced with your eyes closed in a comfortable position on your back or sitting up straight and focuses on the breath as you inhale and exhale. During this practice a distracting thought may come to mind. The best way to proceed and focus on your breath is to notice that you became distracted, remain non-judgmental, and shift your focus back to breathing. Be mindful of any thoughts. Mindfulness is essential in overcoming suffering and understanding natural wisdom. It is about acknowledging reality through letting the mind wander and accepting any thoughts that come up and understanding the present.

  2. Transcendental Meditation: This type of meditation is taught by an instructor and involves repeating a particular mantra or sound at a comfortable pace effortlessly. Essentially you enter a deeper state of emptiness, like most meditation practices your mind might become distracted. Acknowledge your thoughts and return back to the mantra.

  3. Guided Visualization: Guided Visualization meditation involves your imagination. Statistics show if you imagine relaxing and positive experiences the body will respond by releasing chemicals that generate feelings of positivity. A guided visualization is necessary for a more powerful experience, however it can be practiced alone. Meditation is the heart of yoga and is practiced in ‘Shavasana’, a total relaxation pose. The literal meaning is the corpse pose where the yogi is lying on their back and their eyes are shut and the breathe is long and deep. Yoga and meditation will lead to reduced stress and anxiety. 

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