NutraChamps Blog

Tag: Yoga

Benefits of Yoga for Physical & Mental Health
September is just around the corner, and it just so happens to be Yoga Awareness Month! The word yoga means to “unite” or to “join,” ultimately, it’s about creating balance in the mind and body, allowing for harmony within an individual. Yoga’s origins can be traced back to India over 5000 years ago and even predates Hinduism. For many years in the Eastern part of our world, yoga was looked at as more than a physical practice – it was a lifestyle. Yoga was also about how you treat yourself, others, and the world. It wasn’t until the late 1800’s that yoga got introduced to the western world and started to gain popularity for it’s physical, mental, and spiritual benefits. Now in present day, yoga is practiced globally in a variety of different styles for a variety of different purposes. It almost seems as though there is a sector of yoga for everything now – including puppy yoga!

In this blog post, we are going to simplify the benefits of yoga for you and share the ultimate benefits most humans experience from practicing yoga – both physically and mentally. If you’re interested in learning more about just how phenomenal yoga really is for us, keep on reading!

Mental Benefits of Yoga

Greater self-awareness

Yoga is an amazing way to fully tune-in with the body. Through using the breath, movement, and quieting the mind, greater self-awareness is achieved. Many of us go through life constantly on the go or distracted, yoga allows for a period of reflection and awareness. Through becoming more still, we’re able to hear what it is our mind and body are trying to communicate with us.

Connection

There is a specific nerve in our body that just so happens to be the longest and plays a key role in our mental and physical health, it’s called the vagus nerve. This nerve is key in managing stress and correlated to social connection. There is more research showing that certain yoga poses and practices can activate the vagus nerve which influences breathing, heart rate, digestion, and mental health!

Releases beneficial brain chemicals

Even though most affects of yoga can be felt in the body, it greatly impacts the brain too! During a yoga practice, the brain releases chemicals that help you to relax and balances any stress or anxiety. Some of the chemicals released include GABA, dopamine, oxytocin, serotonin, and endorphins. Another way that yoga benefits the brain is by developing new connections resulting in improved cognitive skills such as learning and memory.

Improved sleep

More and more studies are showing the benefits yoga has on sleep. Since yoga directly impacts our mind, body, and promotes relaxation, naturally it creates a foundation for deeper rest to occur. Some of the other ways that yoga impacts our sleep include:
- Increasing melatonin levels
- Relaxing the nervous system
- Reviving the body
Physical Benefits of Yoga

Improved flexibility and balance

Have you noticed that movement at the gym isn’t as comfortable or enjoyable as it could be? Is your coordination a little bit off? Yoga can support both of these areas by improving flexibility and balance in the body. Oftentimes a lack of flexibility can impact our range of motion and movement, causing us to be more limited in the things we can do. Yoga works by stretching your muscles little by little. One study has even shown that in 8 weeks time people improved their flexibility up to 35%.

Allows you to become stronger

Watch out weight lifters, yoga is another popular practice that is particularly beneficial for building strength in the body. Regularly practicing yoga helps to tone muscles all over your body rather than focusing on strengthening a specific group. Yoga also builds a stronger core, improves functional strength, assists posture, and prevents injury. Whether it’s holding a plank or downward dog, you’ll be activating those muscles in a beneficial way during your yoga practice.

Reduces back pain

Another amazing way that yoga benefits the body is by reducing back pain, especially pesky pain in the lower part of the back. There are a variety of yoga poses that stretch and strengthen muscles that are located in the spine and back. One of the best poses for the back is the cat-cow stretch! Here is how you can do it yourself:
1. Start by getting on all fours
2. Make sure wrists are parallel to shoulders and knees directly underneath hips
3. Distribute your wright evenly across the body
4. Drop your belly down toward the mat and inhale as your lift your head to look up
5. Exhale and drop your chin towards your chest and bring your navel towards your spine.
6. Breathe deeply as you complete each movement
7. Complete this fluid movement for as long as you need
Calms the nervous system

There are two parts of our nervous system that work together on a daily basis to keep us safe. One part is called the sympathetic nervous system which prepares the body for any potential danger. The other part of our nervous system is the parasympathetic nervous system which allows the body to rest and relax. The sympathetic part increases our blood pressure while the parasympathetic decreases it. Restorative yoga is particularly great at activating the parasympathetic nervous system by holding asanas for a long period of time and breathing deeply to release tension.

Living in the fast-paced world we do today, many people find it difficult to fully relax and slow down. There are so many things constantly grabbing for our attention on a daily basis. Sometimes the best thing we can do is to slow right down and come home to ourselves. Yoga offers so many benefits for our body as a whole. Not only will you feel better on the inside, it will show on the outside.
August 25, 2023
My Top 5 Healthy Living Youtubers

I have been living on YouTube since the pandemic hit.

With all this free time at home, I’ve found solace in YouTubers who have found ways to continue to entertain through what is likely the hardest time in their life. Imagine being stuck at home and still finding ways to entertain your subscribers?! It’s not an easy task, and for that, I give YouTubers big props!

I’ve had the time to cycle through many YouTubers and have realized I always came back to the same ones over and over again. Today, I’ll be sharing some of my favorite Healthy Living YouTubers with you. These YouTubers are not necessarily Personal Trainers, nor are they coaches, or Nutritionists or even working in the Health and Fitness field. I found these influencers based off of my needs: I wanted to get inspired by regular, everyday 9-5’ers who live a healthy lifestyle and who thrive off of balance.

Let’s jump right into it! Here are 5 of my favorite Healthy Living influencers on YouTube.

Linda Sun

This 20-year-old Canadian influencer is more than just her workouts. She endorses healthy and balanced eating on her channel. Her channel features fitness, fashion, and lifestyle vlogs, but my favorite part has to be the food.

Because of her Chinese background, she is featured eating a lot of traditional meals, as well as placing a large emphasis on intuitive eating. She also features her family a lot in her videos and her parents and brother working out is what I live for!

She’s extremely motivational, talks about body acceptance, and you can tell she truly enjoys the things she does. I have noticed this mostly in her eating videos and her workout videos. If you want a mix of all of that, watch the video below, which is basically 24 minutes of her encouraging her viewers, giving you a reminder to exercise, eat, rest, and hydrate. And of course, to accept how your body will fluctuate, especially if it changed over the pandemic.

Who it’s for: This channel is great for those who have been stuck in diet culture for a long time or those who feel they aren’t worthy of treats or delicious foods. If you need an encouraging push, need workout ideas, want some fashion advice, or just want to have something playing in the background, her videos are super easy to watch. They’re great for the younger or more mature crowd!

Who it isn’t for: Because I have an addictive personality, I did notice that Linda works out pretty much daily. Her workouts are very intense, even when they include no weights. I do not believe you need to workout to that extent to be able to eat the foods you want and still achieve the body you desire.

If you have a history of body-image issues, she may not be the girl for you. If you feel you workout to burn all the food you eat and can’t actually enjoy your meals, you may want to give her intuitive eating videos a pass.

Keltie O’Connor

Keltie is a ball of energy. With a Bachelor of science and Marketing Major, this Keltie has it all. Not only does she have the brains, but she is also a former Canadian College athlete. Not only does she encourage a balanced lifestyle (which includes lots of sugar and alcohol), but she also backs up her talk wit hlots of scientific research.

Because she lived in Toronto for a period of time, I can relate to a lot of the restaurants and gyms she talks about, which is a nice addition, but she has also lived in Vancouver and Halifax.

I started following Keltie based off her Fitness Challenge videos, Testing Different Diets videos, and Trying Different Celebrity Workouts. Below is an example of her trying out Kylie Jenner’s diet and workout for a week.

Her tagline is: “Don’t forget to pet a dog”. It’s so random, but I never get sick of it!

Who it’s for: Anyone who needs a boost in energy or needs encouragement to get off the couch! This girl’s energy resonates off her and I have yet to meet someone who doesn’t like her personality, her awful puns, and her obsession with tequila. Ok, maybe it’s just me that finds the tequila obsession entertaining. I mean, she calls it her post-workout recovery!

Who it isn’t for: If you’re more of an introvert and don’t like the in-you-face style of video, you may want to skip her videos entirely. She’s pretty outspoken, speaks quickly, and gets down to the science of things, and I think that’s super entertaining and captivating, but I can understand how others may enjoy more of a sit-down video with less theatrics.

Maddyrfitness

Still in her humble beginnings, Maddy is a 23-year-old YouTuber who lives in the UK. She is fairly new to YouTube with a smaller following, but I think influencers like this have a lot more to say than some who have millions of followers.

What I really love about people like Maddy is that they do their research and are able to call people and companies out on their BS. She has called out GymShark for not being inclusive enough, as well as many female fitness influencers who give their followers unrealistic expectations through their workouts and diets.

Although she doesn’t have many videos uploaded, I think this is the kind of athelete who practices what she preaches. I also envy YouTubers who don’t have a set schedule when it comes to uploading videos and simply enjoy uploading content for fun. If I wasn’t so camera shy, it’s definitely something I would have loved to pursue!

Who it’s for: Those who want to support a smaller YouTuber who has lots of potential! As a personal trainer myself, it’s a relief to hear this kind of content from someone else in the fitness industry. Many of the fitness influencers online ted to promise 6-pack abs in 15 minutes or tell you to eat a specific food to burn fat, but it’s just not that simple.

Who it isn’t for: If you’re looking for glam and in-your-face, you’ve come to the wrong place. Maddy is as humble and down to earth as they come. Most of her videos are a sit-down format, fairly short and easy to watch, but you need to sit down and actually listen to catch some of the information she’s throwing at you.

Stephanie Buttermore

I need to preface with saying I’ve followed Stephanie Buttermore for years now. I actually stopped a few years ago because I didn’t like the direction her channel took. Of course, I realize that we all complex human beings. In my hiatus from watching her videos, I realized she went “all in” and that’s when I began to pick up her videos again and enjoy watching her content, but for completely different reasons.

Stephanie has her PhD in Biomedical Sciences and wrote her doctoral dissertation on the early detection screening markers & molecular mechanisms driving ovarian cancer!

She doesn’t back away from food, and actually encourages going all in, especially if you come from a place of yo-yo dieting or having to maintain a certain body due to social media or your job. I can certainly relate, because as a trainer, I often feel like I need to look a certain way in order for my clients to trust I know what I’m doing.

Who it’s for: Stephanie offers a lot more than just workouts and food videos. She has her own merch, tailored Training Programs, and she’s one of the only Healthy Lifestyle YouTubers I’ve seen completely evolve and show their journey through the ups and downs online. If you’re into science-based fitness and nutrition, you should definitely Subscribe.

Who it isn’t for: If you have trouble watching someone eat foods that may be triggering for you, stear clear. Other than her unique dietary needs, I didn’t have an issue watching her content. If you’re interested in the Body Building world, or the science of fitness, you may want to check out her boyfriend, Jeff Nipard’s channel.

Erin Rutherford

She’s a more recent find, and I can’t get enough. Coming from a long bout of disordered eating, it’s taken a while to get out of the yoyo-dieting world and enter intuitive eating. This is where Erin comes in. She isn’t the one who got me thinking into it initially, but she is certainly one of the YouTubers I look up to when it comes to eating guilt-free and simply trying to find joy in learning to cook for myself. That means trying out new flavors, new recipes, and not letting my meals become monotonous and boring.

She’s fairly new on YouTube, and I can’t find much information about her other than her Instagram, but so far, the video titles are pulling me in: “BAKING MYSELF A CAKE BECAUSE I DESERVE IT”, “the desserts i eat EVERYDAY- low key healthy and game changing”, and “SWAPPING DIETS WITH MY DAD”.

She’s quite funny, has a great sense of style, and she makes vegan and vegetarian food look divine. For someone who’s YouTube career started in December 2019, I’m just upset I didn’t find her channel sooner, because it would have helped me pass the time during the pandemic.

Who it’s for: If you’re recovering from any kind of disordered eating, Erin is amazing to follow. She finds healthy ways to cook and bake so that she can enjoy the foods she loves. She doesn’t demonize gluten (or any food, to be honest), and some of her staple ingredients are sourdough bread, avocado, and homemade cookies and cakes. Watching her eat is also weirdly relaxing?! Give it a try and see for yourself.

Who it isn’t for: In typical millenial fashion (I don’t mean to stereotype), Erin does include some edits that are not everyone’s cup of tea, such as changing her voice (so that it’s higher or lower), lots of jump cuts, J/L cuts (when there’s a voice over in another scene), etc. This kind of thing doesn’t bug me, but I can see this being tough for some to follow. With all the editing, she still manages to make her videos pretty raw, in that you see her mess things up, and most of the time she will find a product around her house to replace the intended kitchen utensil (for example: she tries to use a razor to zest an orange!).

Conclusion

These 5 Healthy Living YouTubers practice what they preach! They all live very different lifestyles, but their main message is pretty clear: Eat an appetizing and exciting diet, make sure you move, and make time for the things and those who are most important in your life.

I enjoy following these YouTubers because they remind me that balance is the key to happiness. We may not always feel like it’s possible, but we can strive to find the little bits of beauty throughout the day.

Have you been watching any YouTube videos lately? If so, what kinds do you enjoy and why? I’d love to hear your thoughts on the 5 YouTubers I’ve chosen and if you’ve given their videos a watch!

December 1, 2021
Favorite Yoga Streaming Apps
Are you getting bored of your workout routine?

Are you looking for something new that doesn’t burn a hole in your wallet?

I’ve tried out a few online yoga platforms so that you don’t have to! But trust me, you’ll want to try these ones out for yourself! 😉

Before you get started on these apps, I’ll be providing the following info for you so you know what you’re getting yourself into:
- What is it?
- What kind of workouts can I expect?
- Who teaches the classes?
- Cost & Accessibility
- Why I loved it
Here are my favorite Yoga Streaming Apps of 2021

Omstars

What is it?

Kino Macgregor started Omstars several years ago when she left Alo Moves and in order to replace DVDs. If you don’t know who Kino is, she’s one of the bigger North American names in Yoga, who’s especially known for her Ashtanga practice.

This is a paid yoga app that offers a 14-day free trial. After the trial, you can choose from a monthly subscription or an annual subscription.

Not only are there classes available to those wanting to learn Yoga for the first time, but they’ve also got Teacher Training classes and scholarships available for those who cannot afford the pricey courses necessary to become a teacher. I thought that was a nice touch!

I used it for the Unlimited streaming, so I didn’t participate in live classes, but it’s something I might try this month.

What kind of workouts can I expect?

You name the Yoga style and they’ve got it.

Here are just a few: Ashtanga, Vinyasa, Chanting, Kids Yoga (love this!), Diverse Movement, AcroYoga, Yoga Tutorials, Yoga Philosophy, Handstands, Guided Meditation, and more!

Just make sure you’ve got a yoga mat and any of your preferred props, like blocks, bolsters, and yoga straps.

Who teaches the classes?

Source: https://www.kinoyoga.com

A better question would be: “Who DOESN’T teach on Omstars?!”

Although I joined because I was familiar with Kino Macgregor’s work, I was surprised at all the other teachers that were at my disposal to follow and learn from. WOW.

There are big names and some you may not recognize, but I’ve tried at least 8 different teacher’s classes and I can say I was not disappointed!

Cost & Accessibility

After your 14-day free trial, you are automatically billed monthly or annually. This is a feature I don’t like! Before starting your 14-day trial, you need to enter in your credit card information and choose monthly or annual membership before you even get started! You need to cancel your membership before the trial is over if you want to avoid getting charged.

I personally signed up month-to-month because I wasn’t sure if I’d like the app. But if you do need to cancel, you can still finish out the month you’d paid for, which is great!

Monthly costs are $18.99 and the annual fee is $189.99, meaning you receive 2 months free if you go for the latter. If you like the convenience of being able to enjoy yoga at home, this is a way more cost-effective way to do yoga than splurging at a studio.

Specialty yoga classes/courses are a bit pricier but don’t seem to require a membership, so you can sign up for a flat fee and have lifetime access!

Classes are accessible by phone, tablet, and computer, but I highly recommend casting it to a bigger screen like your desktop or TV. Yoga is pretty precise sometimes, and you don’t want to miss out on the cues you’re being given.

Why I loved it

I love the diversity in styles and teachers. Omstars has a community-inclusive feel, which is great since I always thought Kino was a hardcore Ashtangi who would not budge from that style. It’s great for those who can’t afford to attend classes in person, beginners and advanced, those who like to workout at times where classes wouldn’t be available in person, and those who want more of a community feel.

Alo Moves

What is it?

A Yoga, Fitness, and Meditation app that is geared to all. I find a lot of these apps lean heavily to the more feminine side, but I can see a lot of the Men in my life wanting to sign up for Alo, as it looks very polished and quite challenging. However, I know many people of different backgrounds, genders, and fitness levels that would benefit from an app like this.

What kind of workouts can I expect?

From Beginner to Advanced, or Low Intensity to High Intensity, there is something for everyone. There are even Pre and Post- Natal classes.

Whether you want to meditate, do a yoga class, or a hard Tabata or HIIT workout, they’ve got something for you.

I noticed this one does not advertise a HUGE variety of classes, and I kind of like that. They do what they do really well, and they don’t dabble in other activities like bouncing on trampolines or heavy strength training.

Who teaches the classes?

Source: https://www.alomoves.com/

The teachers/instructors all have different backgrounds and you can see this in their bios which are posted on the website before you even sign up. These instructors have been teaching for a long time, and they continue to learn as they grow, which is crucial, as things are always evolving and these teachers seem to adapt well to these changes.

They’re all intimidatingly good-looking and ripped, but once I got over that, I thoroughly enjoyed the classes! 😂

Cost & Accessibility

Alo offers a 14-day free trial. After that, you’re looking at a monthly or annual commitment.

A monthly membership will put you back $20/month, while an annual membership costs $199. You can cancel at any time! After canceling your account, you will be able to access Alo Moves until the last day of your billing cycle, and will not receive a refund for the current month.

You can access classes by desktop, laptop, iPhone, Android, tablets, and casting to your TV.

Why I loved it

Before you sign up for anything, you can read the bios of the instructors. This is important to me because I teach yoga and I would want to let students in on my style before they commit.

I have to admit out of all the apps I used, this one wins for class backdrops. Some of the trainers were in a beautiful, plain studio, while others were on a sandy beach by the pool. Tawny Janae and Kupah James teach classes in the Red Rock Canyon, snowy Tahoe, the California Desert, and Hawaii. Honestly, this has made me miss traveling so much, but seeing those backdrops helped a lot!

I have trouble falling asleep and staying asleep at night, so I was happy when I found out they have sound baths on Alo Moves which usually cost around $25-$50 in person. My favorite was the Sound Bath performed by Phyllicia Bonanno. It’s nice to have everything in one place so that I can workout and then also chill all while on the same app.

Glo

What is it?

Winner of the Women’s Health’s Fit Tech Award Winner 2020, this app was probably the least shiny and fancy of the 3 apps I tried. But don’t let looks deter you from trying this app.

When you start up their 7-day free trial, you will be asked to answer 3 simple questions in order to personalize your practice, which many other apps neglect to do. This makes it way more tailored to your current fitness level.

Like some of the other apps, Glo also gives you the option to join in on a live class, which can be nice if you want to practice with other members around the world.

What kind of workouts can I expect?

You can choose between individual classes or a Program, which takes you through a variety of pre-set classes or that will last you 1-8 weeks depending on how much time you can dedicate.

With 16 different styles of Yoga, you are sure to find something that suits your needs and fitness level. Variety is not lacking! Teachers come from a global network of world-class instructors. Classes are set in an empty studio so there is no flash or anything to distract you from the practice, which I appreciated.

You can choose from Yoga for beginners to Pilates, Yoga conditioning (really enjoyed these!), and live yoga classes.

Who teaches the classes?

An impressive crew! And they all have different backgrounds. Some classes are just lecture style, which means this app is geared toward yogis who want to learn more about yoga culture and maybe improve their teaching style.

Go onto the Glo website and go through the Instructors to find out more about these incredible yogis. Also, notice that they have Guest Teachers… which is pretty impressive. You can take a look at their profile, which will lead you to their website or social media. This shows that Glo is all about the people: they want to showcase good instructors and make sure the users of their app have access to all resources even if it takes you off their page.

Cost & Accessibility

You’ll receive a free trial, after which you will need to commit to either a monthly or annual subscription. Glo offers a monthly subscription option for $18 USD. They also offer an annual subscription option for $162 USD.

You can access all classes on Google Chrome, Safari, Firefox, Microsoft Edge, etc. Plus all the other convenient options like iOS app, Android, TV apps, and Google Chromecast.

They also give you options if you do not have props or don’t know which props to buy since they know not everyone has access to these.

Why I loved it

All the classes without all the noise! The classes were simple but HARD! The instructors weren’t overly enthusiastic and just seemed really humble and happy to be there.

I don’t use many props in classes, but I love when I get to use Therabands, and I just happened to have one lying around at home that was starting to get covered in dust, so it was the perfect mind to get moving.

You can completely mute the music which is great, because sometimes I just felt like playing my own music, although their music flowed well with the classes.

I chose these I did try other Workout Streaming Websites and apps, but unfortunately, they included other equipment that I wouldn’t say are very cost-efficient, such as Kettlebells and Heart Rate Monitors, all of which I already had.

This was the list of my Top 3 Yoga apps. If you want to see the 3 Fitness apps I tried and enjoyed, click here.

I tried to choose apps/websites that required minimal equipment and were cost-efficient month-to-month.

Have you tried any of these workout streaming websites or apps yet? Have you tried others that you felt were more interesting, fun, affordable? Please let me know in the comments below! I’d love to give it a try and I’m sure our readers would love to check them out too!

Chelsea Pineiro

Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as hiking, photography, listening to podcasts, or playing video games. She is constantly working toward finding natural solutions to live a balanced lifestyle, inclusive Yoga for all body types, and aiming to find mindfulness in everything she does.
July 8, 2021
Yoga is so Much More Than “Just Stretching”
“Isn’t Yoga just stretching?!”

Thankfully, it is so much more than stretching. According to the National Institutes of Health, Yoga is a popular physical exercise discipline defined as a “meditative movement practice”. Take from that what you will, but I think that it has, and still is, evolving to be something everyone has to try at least once! Consistent practice usually leads to a plethora of benefits such as:
1. Improves balance, strength, flexibility
2. Helps alleviate body aches
3. Reduce inflammation in the body
4. Helps to keep you relaxed, leading to better sleep
5. Increase energy & better mood
6. Helps you manage and deal with stress
7. Helps you connect with others
8. Promotes healthy self-care/-love
With all those benefits, how could you not want to try it?

Here’s a little bit of information about the history of this bendy practice:
- Over 5000 years old (pre-classical, classical, post-classical yoga, the modern period – in Northern India
- The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’.
- Only men were allowed to participate in yoga. Historically, if women practiced it, they were mostly invisible or sexually objectified.
- The aim of Yoga is Self-realization, to overcome all kinds of sufferings leading to ‘the state of liberation’ or ‘freedom’. Goal: achieve perfect harmony between mind and body, Wo/Man and nature.
- Modern yoga began in the late 1800s and early 1900s
- The move from post-classical to modern meant that yoga evolved from a mental teaching to a physical teaching in order to explore physical-spiritual connections.
- In the 1920s, yoga started to take off. Indra Devi opened her own studio in Hollywood in 1947 (the very first!)
- It is now practiced by everyone: stiff/flexible people, young/elderly people, slim/curvy people, men/women/other people, rich/poor people, non-/spiritual people… I think you get where I’m going here. It’s for everyone!
Maybe you’ve never tried because it seems boring, or hard, or time-consuming, or even impossible! Starting anything new for the first time can be challenging. If it is something completely out of your comfort zone, it can be even more difficult to get started! In my experience training clients of all levels, I’ve noticed that it is important to offer clients options. This gives them the opportunity to try out different movement styles and exercises, which can help them figure out what works best for their body and what they enjoy most.

Yoga is a great way to cross-train – This can improve your overall performance in your sport of choice or can make you more resilient in your day to day life.

So, you want to try yoga, but you don’t know where to begin…

Studio memberships cost a fortune, and all you have is a yoga mat. Often, classes are overcrowded. You might feel like everyone is a seasoned veteran, meanwhile, you feel like you can’t touch your toes. This should not stop you from attempting your own practice. You can do this in the comfort of your own home, either with or without the guidance of an online instructor.

Equipment you’ll need:

You can get away with practicing on the floor or on a rug. Otherwise, we recommend a yoga mat!

These extra props can be used for assistance or for an added challenge:

1 or 2 blocks (or a Hardcover book), a blanket, a strap (or belt, or towel), a chair, a pillow. And a dog for an added challenge!

In general, most yoga classes will follow a general sequence.
- Centering: meditation or breathing (standing, seated, lying down)
- Preparation: warming up the body for the theme of the practice
- Work: sun salutations are popular and might be the base of your class.
- Standing postures: includes balance and anything in a standing position
- Seated postures: usually around the end of the class to focus on both sides of the body individually
- Backbends: tailored to suit everyone’s skillsets and to strengthen posterior chain muscles
- Savasana: also known as corpse pose. Final resting posture.
There are no credentials to being a yogi. Here are some of the misconceptions of yoga that I hear most often:
- You need to be flexible
- It’s slow and boring
- You need to be spiritual
- Yoga is a quiet practice
- It encourages detoxification by sweating out toxins
Yoga is for every BODY.

Final Thoughts

Getting started doesn’t have to be difficult or intimidating. Becoming flexible is not a simple task, nor is it necessary to be a yogi! There are all different kinds of classes you can join, and it may take time to find the one that is right for you. It can be used as a stand-alone workout, or you can complement your sport by practicing yoga on the side. With that being said, you can make your practice as restorative or challenging as you’d like. I’ve seen great results in clients who have a consistent practice, meaning they get on their mat 3-5 times a week for a varied practice (change it up!).

Yoga, in my opinion, is a blend of stretching and strengthening. In order to progress in any type of exercise, you must add load! If you only stretch but don’t become stronger, your chances of getting injured in the future are much more likely. Find a practice that suits you. The possibilities are limitless: Hot Yoga, Hip Hop Yoga Flow, Iyengar, Yin Yoga. You can work up a sweat or focus on your breath; maybe you can do both! The end goal is up to you. Recognize that this can change depending on your energy on any given day. Give it a try and let us know how it goes!

Resources:
January 19, 2021
Yoga That Will Help With Anxiety
Therapeutic Yoga can be whatever you’d like it to be. The reason it was given this name, is because it is exactly that: THERAPY.

Across varying populations concerning a multitude of different ailments and conditions, Yoga has been shown to prevent, reduce, or alleviate structural, physiological, emotional, and spiritual pain, suffering, and limitations*. In fact, a study in 2005 showed that anxiety disorder is the most common mental illness in the U.S., affecting 40 million adults aged 18 and older*!

We’ve reached the end of 2020, and the beginning of a completely new year, but we cannot forget or ignore the fact that 2020 was quite a challenging year for most if not all of us. According to the American Psychiatric Association, a poll released in October 2020 showed that 62% of Americans feel more anxious than they did at this time last year! Although we can’t change what has happened in the world, we can change how we react to it. Our first reaction may be fear, anxiety, or stress, but can we find a way to prevent or proactively work on this? Absolutely!

What Does Yoga Do?

Yoga is a 3000-year-old tradition and is not regarded in the Western world as a holistic approach to health. In fact, it’s classified as a form of Complementary and Alternative Medicine by the National Institutes of Health. Without getting too into the history and root of Yoga, as I do in this blog post, let’s take a look at the effect yoga has on our bodies to alleviate Anxiety.
- Slow and deep breaths stimulate the vagus nerve, a vital part of the parasympathetic nervous system (PNS). This counteracts the sympathetic nervous system (SNS), which activates our fight/flight/freeze response. When your PNS is dominant, your heartbeat slows, which drops your blood pressure. The more consistent your practice, the more sustainable this is throughout the day, leading to less heart disease and a more calm body and mind.
- Your hormones will thank you! Yoga helps to drop cortisol levels, a hormone released when we experience physical or emotional stress. Too much of this hormone can suppress your immune system, and recent studies show that there is a very real connection between brain and gut health.
- Meditative exercises increase the degree of alpha brain waves, the electrical activity in the brain associated with quiet thoughts, restfulness, calmness, and alertness. In fact, after a yoga practice, you may even notice your attention and hand-eye coordination have improved. With regular practice, this alertness and calmness can become permanent!
Here are a few yoga poses to help melt away your anxiety

Square breathing

No mat needed for this one! Find a lying, seated, or standing position and simply breath for equal counts. For example: Inhale for 4 seconds, Hold for 4 seconds, Exhale for 4 seconds, Hold for 4 seconds. You can even download an app to do this throughout your day: Box Breathing App, Breathe 2 Relax, Universal Breathing are just a few examples. Try this for at least 2 minutes at a time to calm your nervous system.

Source: https://www.matherhospital.org/wellness-at-mather/home-care-for-back-and-neck-spasms/attachment/yoga-pose-cat-cow-illustration/

Cat/Cow

This pose is my go-to in the morning, afternoon, and evening. Don’t be afraid to move side to side as well. Your spine is likely in a fixed position for most of the day if you work a desk job. Getting your spine moving in different directions helps to lubricate your vertebra to keep your lower, mid, and upper spine strong and mobile. If you aren’t using it, you risk losing it! Nerves that run to the organs and throughout your body come from your spine. It’s important to refresh them with movement so new blood and energy can channel through them to the recipients at the other end of the nerve! Breaks throughout the day to practice Cat/Cow can help if you are experiencing bouts of anxiety or stress.

Source: https://www.popsugar.com/fitness/How-Do-Bird-Dog-Exercise-Your-Back-40441615

Bird/Dog

Yes, lots of animal poses! This pose helps you with coordination, core stability, and practices your patience. Starting in a tabletop position, try to keep the spine stable as you lift your arm up next to your ear. Follow that by lifting the opposite leg behind you. Has your spine arched? If so, keep the foot on the ground. The amount of thought you need to put into this is enough to help you forget about whatever anxiety you have on your mind. If you are suffering from generalized anxiety, challenge yourself throughout the day with different versions of this pose, for example: hold onto an object in one hand, or try to lift both the arm and leg from the same side. You might get a laugh out of falling over a few times!

Bridge pose

This strengthening pose technically counts as an inversion, so you’ll get the same benefits of a handstand without having to do one! Inversions are great for building concentration, circulation, and balancing out our fight-or-flight response. Lying on your back, Bend your knees and set your feet on the floor, heels close to the sitting bones. Press your feet and arms actively into the floor as you firm your butt and lift it off the ground. Again, focus on keeping your spine in a neutral position. Avoid arching the back! Hold for 30 seconds to a minute or get in 15-20 repetitions to get your heart pumping.

Source: https://imgk.timesnownews.com/story/legs-up-the-wall-pose.gif?tr=w-600,h-450,fo-auto

Legs-Up-The-Wall pose

As long as you’ve got access to a wall or a chair, this pose is always available to you! Lying on the ground, I like to put a pillow or block under my sacrum (the bone on the part of your lower back that connects to your butt), and then swing my legs up the wall as if you are the letter “L”. It may not look like much, but a lot is happening here. Lymph and other fluids that can lead to swollen ankles, tired knees, and congested pelvic organs flow into the lower belly, refreshing the legs and the reproductive area. Best of all, no warm-up or cool-down is required! This one is great while meditating or trying to wind down after work.

In conclusion, it looks like there is hope for Yoga in the remainder of 2020 and the foreseeable future, but it has yet to be thoroughly studied in colored populations, as most of the legitimate studies I’ve found include small sample sizes of majority-white participants. It would be far better to see these studies conducted in colored communities, low-wage regions. It’s those places where yoga is not affordable, and different countries, like this study that was conducted on women living in Iran. In the end, we are all one community, and it’s empowering to know that we can share this *free* medicine with our neighbors next door or across the globe.

Resources:
January 14, 2021
Daily Meditation in 5 Easy Steps

It’s taken years to convince myself to do meditation on a daily basis. I would make up excuses like, “I don’t have enough time,” or “I don’t know how to shut off my thoughts,” so what’s the point?! As if the benefits of meditation weren’t enough, specifically its effects on depression, chronic pain, and anxiety. Thousands of studies have been conducted, but one, in particular, caught my eye.

Gaelle Desbordes performed functional MRI scans before and after an eight-week course in mindfulness-based cognitive therapy, or MBCT. During the scans, participants from two groups would complete two tests. One control group has taken the MBCT course, while the other has undergone muscle relaxation training + depression education. The first test encourages participants to become aware of their bodies by focusing on their heartbeat; this is directly correlated to mindfulness meditation. The second test required them to reflect on negative thoughts or phrases, such as “I am a loser” or “I can’t go on”. They are then told to stop thinking about these negative phrases in order to see how long it takes patients to recover or disengage from those thoughts. This is very difficult for a patient who is already depressed.

Deborde’s hypothesis was that the training would boost body awareness in the moment, known as interoception, which, by focusing their attention on the here and now, would allow participants to break the cycle of self-rumination. Her studies are not completed as of yet, due to COVID, but the MRI scans have shown that after the 8 weeks of MBCT training, the amygdala was less activated vs. the other control group.

All that being said, I was intrigued and curious about how meditation could help me but knew I had to stick to it rather than just sprinkle it into my routine. Here are the 5 main things I incorporated into my daily routine to make sure my meditation habit stuck for good!

Download an App

There are so many free apps and courses online now, that you can likely have 3 on your phone and cycle through them all. Some examples of apps I’ve been liking lately are: Calm, The mindfulness app, Sattva, Insight Timer, and 10% happier.

I personally use Insight Timer because I can do a silent, seated meditation using their timer OR I can do a guided meditation. You can choose meditations based on how much time you have, or more specific topics like improving your sleep, managing stress, learning how to meditate, forgiveness, and more. You can even set up a reminder on the app for a specific time you like to meditate, and I especially like the Do Not Disturb feature!

Consistency is the key to meditation!

Studies show that consistent meditation can help dampen activity in our amygdala and increase the connections between the amygdala and the prefrontal cortex. Both of these parts of the brain help us to be less reactive to stressors and to recover better from stress when we experience it. This way, we can think before we act, but also pick ourselves up quickly when we fall down.

“[In mindfulness meditation] There were also decreases in brain cell volume in the amygdala, which is responsible for fear, anxiety, and stress.” – Forbes

Consistency can mean different things to different people. Some may like to do the same meditation every day for a few weeks, months, or even a year. I personally like to set my alarm and do it at 8 am every morning and I choose a different meditation each day. You could do an afternoon or evening meditation too if you find it helps you to relax before bed. Just like all of the most important activities in your life are scheduled (meals, meetings, errands, chores, kids activities), meditation can also be included in your daily routine!

Journal or take notes

Not all meditations are alike. In fact, some are really tough to sit through. Some of the hardest meditations for me have been over 2 hours long. It’s super uncomfortable. Period. It doesn’t necessarily get easier. Your meditations will vary from day to day. Keeping track of how you feel daily can help you to have a more unified awareness of yourself.

You don’t need to write how you feel before, but keep it in mind for after your meditation. Notice how the meditation made you feel. Maybe you enjoyed it and felt better afterward. Keep track of the things that you would want to try again, such as breathing exercises or guided meditation, so that you know what will work for you in the future.

These notes do not have to be long-winded or detailed. They can be brief and to the point like: “Mindfulness of Breathing. 25 minutes. Had a hard time staying focused. Nodded off to sleep a few times — hadn’t had enough sleep. Felt a bit despondent.” Notes like these can help to remind you to go easier on yourself the next time, rather than judge yourself by using the word “despondent”.

Keep in mind that you may start to drift in your meditation and begin thinking about what you want to write afterward. Let go of those thoughts when you recognize them. There is no right or wrong. Just be.

Experiment!

Seated is one of the many ways you can meditate. I tend to do a 15-minute seated meditation each morning, but sometimes, I need to switch it up. Some days, I will meditate for 5 minutes, and then throughout the day, find little things that I know help me focus or keep me mindful. Today, for example, I felt a random burst of energy. I went for a mid-day walk/run, which I know is an activity that keeps me grounded throughout the day. Others may choose to write in a journal (gratitude, bullet, freewriting, goals, etc.). Some find yoga more calming, as it fuses movement with mindfulness. Keeping your mind open to new forms of meditation is key, as there will be days you simply do not want to sit still.

Charles A. Francis, co-founder, and director of the Mindfulness Meditation Institute says that “Meditation, in the simplest form, is just sitting quietly and giving our mind a rest. Just as an athlete trains the body, a meditator trains the mind.” This does not mean it is the only way to meditate! Meditation does not need to be seated in silence on a meditation cushion. Many of us live in a fast-paced society and do not have complete control of our environment. In the past, I’ve had to meditate while walking, sitting on the subway, or even at a park while a soccer game was going on behind me. You can’t always choose your ideal location or situation, but you can take control of your own practice and make the most of it with what you’ve got!

Thoughts are not the enemy

Thoughts will most likely cycle through your head throughout your meditation. They may even stick around for a while. The trick is not to fight the thoughts, as they will come and go regardless. Welcome them! Francis recommends letting go of all tension in the body before concentrating on ridding your thoughts. Find a focal point. Whenever thoughts arise, bring your attention back to whatever point of focus you’ve chosen.

Letting go of expectations is tough because we are told that meditation is a silent and calming practice when in reality, it can be quite the opposite. Sometimes, the thoughts that come into our heads are simply a grocery list or a plan of what you might eat for lunch. They can also be quite scary or traumatic for some people. This is normal, and it’s common for these thoughts to be on your mind. Meditation is not necessarily the act of “not thinking”. Thinking is not the same as Monkey’s mind, which is a Buddhist term meaning unsettled, restless, indecisive, and uncontrollable. Using breath and mindfulness can help to move these thoughts along, whether they are helpful thoughts or not. In your 5 minute meditation, they are likely not very helpful.

Meditation is an accessible way to calm the mind, help you focus, and bring attention to things that perhaps you missed when you were not taking the time to sit in mindfulness practice. Let us know if you currently meditate or have been thinking of trying it out. Try out some free apps and tell us in the comments below which worked best for you or if you are still struggling to make meditation a daily habit!

December 15, 2020
Simple Secrets to Improving Your Memory (Naturally)
With demands on our time (and therefore stress and anxiety) being at almost epidemic levels these days, it’s no wonder some of us experience memory loss or brain fog from time to time! But there are some simple and natural things that can be done to improve your memory. And most of them will enhance your overall health at the same time!

7 Secrets to Improving Your Memory and Overall Health

1. Rosemary Essential Oil

Rosemary has been known as a “memory enhancer” for quite some time. Even Ophelia, in Shakespeare’s Hamlet, declared:

“There’s rosemary: that’s for remembrance: pray, love, remember”

In recent times, however, a team of psychologists at Northumbria University studied rosemary (using a control, or placebo, group) and found a 60-70% increase in ability to remember to perform certain tasks at a certain time. Many experts recommend sniffing or diffusing rosemary oil for this benefit.

2. Ginseng

Ginseng is one of a group of herbs called “adaptogens”, which means they help the body to withstand mental and physical stress. There was a study conducted by the Department of Neurology at Clinical Research Institute in South Korea in which researchers studied the effectiveness of Korean Panax Ginseng on the cognitive performance of patients with Alzheimer’s Disease. The study showed improvements which lasted the length of the study – 3 months. And when the treatment group discontinued the ginseng supplementation the improvements declined to the level of the control group.

3. Avoid gluten and any other known foods you are sensitive to.

Food sensitivities tend to be at an all-time high due to increased consumption of processed foods and medications which contribute to “leaky gut syndrome”. Consumption of foods you may be sensitive to (the most popular being wheat, gluten, dairy, corn, soy, and eggs) not only affects you physically but can contribute to cognitive impairments, as well. It is well known within the “Celiac Disease” and gluten sensitivity communities that gluten can contribute to brain fog. So try to determine which foods may be hindering your brain, and stay away!

4. Try the Mediterranean Diet.

Before you wince and say “nooooo, not another diet!”, consider that anyone who is eating somewhat healthy is not too far away from a version of the Mediterranean Diet! Research out of Columbia University Medical Center shows a decreased risk in cognitive impairment with the use of the Mediterranean Diet.

The following are some foods included in the diet which you can use to replace processed and fast foods in order to enhance your cognitive abilities and memory:
- Berries and dark-skinned fruits. Also include dark green leafy vegetables for their high antioxidant content.
- Foods rich in omega 3 fatty acids: salmon and other cold-water fish.
- Foods rich in vitamin E: avocados, sunflower seeds, peanut butter.
- Whole, fiber-rich grains.
- Extra virgin olive oil (fresh, not cooked).
- Coffee, chocolate, and red wine (use sparingly).
5. Coconut Oil or MCT’s (medium-chain triglycerides)

While coconut oil technically comes under #4 in this list, I just had to give this wonder-oil its own number! It is that important! Coconut oil used to be considered a “bad guy” for potentially increasing cholesterol, however, in recent years has been regarded as a healthy fat which is actually good for heart and brain health!

In a 2004 study published in the Journal of Neurobiology of Aging, coconut oil MCT’s increased cognitive ability in older folks with memory problems. MCT’s are able to give the brain fuel which it needs for cognitive processes. In addition to cognitive improvements, MCTs are known for their ability to increase energy, which is why it is one of the ingredients in “Bulletproof Coffee” (a recipe that includes coffee, MCT oil, and unsalted, grass-fed butter).

6. B12 supplementation

Research suggests that B12 deficiency can be a cause of memory impairment. Some people are unable to make “intrinsic factor” in the gut, which is necessary for the absorption of B12 into the body. If you consider supplementing this B vitamin, consider using the sublingual form for enhanced absorption. NutraChamps also makes B-12 gummies so that the whole family can feel like their nutrition is on point!

7. Yoga and meditation

New research by a UCLA-led team of neuroscientists developed and studied a three-month trial of yoga and meditation on a group of people at risk for cognitive decline. The practice helped minimize the cognitive impairment which can precede dementia. In fact, the changes in brain activity observed using functional MRI testing were statistically significant!

Not only can yoga improve cognitive function, but it is well known to enhance feelings of well-being and improve our reactions to stress (further preventing memory loss)!

I hope this list of simple secrets to improve your memory (naturally) gives you the information and the motivation you need to start consuming the foods and making the lifestyle changes that will keep your mind engaged for years to come. Remember, health is wealth! Put your health at the top of your priority list and the “return on investment” will be worth it!
February 6, 2017