#How To Move From Yoga Beginner To Pro

[betterlifeinoverall-rethabilep]

Today Is Your Opportunity To Start Afresh

Sky Dark BlueLaying In BluesDescribing ColourThough Feeling Blue;Without Beer,But With Honeymoon Of 2023!Woke Up Feeling Tuesday,Though Monday Reminding To Never Be Left In 2022!Up And Above Within YogaWith Full Descriptions!! Like|Comment |Save |Share |Follow Please Turn On POST Notifications

[pursueituae]

Dance Fitness Classes in Dubai - Pursueit

It’s Time to Learn and Shake: Dance Fitness Classes in Dubai 

Does lifting weights not seem like fun to you? Well, how about we tell you that you can ditch the gym and have some fun instead? It’s time for you to get ready and sweat it out with infectious beats and awesome moves. This is a chance to boost your mood, energize your body, and maybe even find a hidden talent! Are you ready to find a fun and energetic way to pursue great health and wellness? 

Everyone moves to their own rhythm. That's why Pursueit brings a ton of dance fitness classes for all ages and fitness levels, from Bollywood dance fitness classes to sizzling Zumba classes in Dubai! So, whether you're a total beginner or a dance floor pro, we have something to get your feet tapping! 

Bollywood Dance Fitness: Unleash Your Inner Movie Star! 

For all our Bollywood music and dance lovers, enter the colorful world of Indian cinema with high-energy Bollywood dance fitness classes. These workouts mix traditional Bollywood moves with modern fitness routines, giving you a full-body workout that's as fun as it is effective. Imagine yourself twirling like a Bollywood hero/heroine to classic tunes, mastering cool steps, and feeling the music pump you up! The best part? Our curated options for Bollywood dance fitness classes are open to everyone, from complete beginners to seasoned dancers. All you need is a willingness to have fun and unleash your inner Bollywood star! 

Zumba Classes in Dubai for all Ages: Ditch the Treadmill, Bust a Move! 

Sick of the treadmill? Time to bust a move with Zumba fitness classes in Dubai! This global phenomenon combines high-energy Latin rhythms with easy-to-follow dance routines, creating a fun and sweaty workout for everyone, no matter your age or fitness level. 

Think of it like this: a room buzzing with positive vibes, awesome music pumping, and YOU letting loose with some killer dance moves. Zumba isn't just exercise, it's a party for your body and soul! 

Upskill with Pursueit 

Pursueit collects and presents a variety of classes in Dubai, from beginner-friendly sessions to more advanced workouts. Find a class that fits your schedule and experience level and get ready to experience getting fit in a fun way! 

These classes are led by coaches with routines that combine the latest dance moves with high-intensity interval training to provide an excellent full-body workout to burn calories and tone muscles. So, we guarantee a fun and challenging dance fitness experience. 

Whether you’re looking for options that suit adults, kids, females, males, it's a chance to boost your mood, energize your body, discover a hidden talent, and have a blast doing it! Don’t miss out on it! 

And, if you’re wondering “Will there be any bollywood dance fitness classes near me or not?”, browse through our huge list of dance fitness classes across Dubai offered by awesome instructors. We make sure you can see classes at different locations and times, so finding one that fits your busy schedule is easy. And, in case you’re looking to explore other activities, we also have a curation of aqua fitness classes, yoga classes in Dubai near you, fitness classes in Dubai, and much more that you can browse and book online! 

To Read Full Blog visit- Dance Fitness Classes in Dubai - Pursueit

[getmymettle]

Your Complete Roadmap to Weight Loss with Pilates Exercises

Ever wondered if Pilates exercises could be the secret sauce for weight loss and overall fitness? Well, buckle up, because we're about to dive into the world of Pilates – the low-impact exercise that's not just about toning muscles but also making you feel like a fitness Rockstar, especially with beginner Pilates workouts.

Picture this: You're on your yoga mat, embracing the gentle magic of Pilates exercises at home. It's not a race against time like running or a splashy swim session, but boy, does it bring some cool benefits to the table. Let's break it down and make Pilates your new fitness BFF, starting with beginner Pilates workouts.

Pilates Principles – The Fab Six:

Centering: It's all about that core, the sweet spot between your pelvic bone and lower ribs – the epicenter of Pilates exercises.

Concentration: Give those Pilates movements your full-on attention – it's like giving your muscles a pep talk during your beginner Pilates workout.

Control: Slow and steady wins the race in beginner Pilates workouts; let those muscles show off their command.

Precision: Think strong core, think perfect alignment – it's all about hitting the sweet spot, especially in beginner Pilates exercises.

Breath: Sync your moves with your breath – inhale, exhale, and let the magic happen in your beginner Pilates workout.

Flow: Keep it smooth, keep it rhythmic – breathe in, breathe out, and let those beginner Pilates vibes flow.

Perks of Pilates – Why It's So Darn Cool for Pilates Exercises at Home:

Flexibility Boost: You'll be bending and stretching like never before in your beginner Pilates workout at home.

Core Stamina: Get ready for abs that can handle anything life throws at you during your Pilates exercises at home.

No-Impact, High-Five Intensity: It's a workout that won't leave you panting but will make you feel accomplished – especially crucial for beginner Pilates exercises at home.

Balance and Posture Upgrade: Say goodbye to wobbles and hello to a graceful stance during your Pilates workout at home.

No Equipment Needed: Just you, your mat, and the Pilates magic – no fancy gear required for beginner Pilates workouts at home.

Move Like a Pro: Say hello to improved mobility and flexibility, even if you're just starting out with beginner Pilates exercises.

Muscle Power-Up: Strengthen those muscles and build up your endurance during your beginner Pilates workout.

Perfect for Recovery: Whether you're healing or just staying fit, Pilates has your back, especially when you opt for beginner Pilates exercises.

Decoding Pilates – How It Works in Beginner Pilates Workouts:

Pilates is like that perfect blend of flexibility, muscle strength, and endurance – all wrapped up in a low-impact package, perfect for beginners. Crafted by Joseph Pilates, it's the secret sauce for a killer core, muscle balance, and injury prevention, making it an ideal choice for beginner Pilates workouts. Choose your flavor from classic, mat, contemporary, reformer, or clinical Pilates – there's a Pilates for every mood and every beginner.

Let's Get Started – Pilates for Everyone, Especially with Beginner Pilates Workouts at Home:

Pilates isn't just for fitness gurus; it's the friendly workout buddy you've been searching for, especially with beginner Pilates workouts. Grab that yoga mat, find some space to move, and let's kick things off. No pressure, just good vibes and a chance to level up as you get stronger in your beginner Pilates workout. Plus, you'll become fluent in Pilates lingo – ever heard of the Pilates Stance, Midline, Tabletop, or Tuck? They're your secret code to balance and a killer core, especially during beginner Pilates workouts.

Home Sweet Pilates – 10-Minute Fun Time with Beginner Pilates Workouts:

Now, let's talk about Pilates at home – the ultimate game-changer, especially for beginners. No fancy equipment, just you and your commitment to fun workouts. Here are six moves you can rock in just 10 minutes for your beginner Pilates workout:

The 100s: Abs, arms, and a bit of a dance party on your mat – trust us, it's a vibe for your beginner Pilates workout.

Single Leg Stretch: Your ticket to a strong core – alternate those leg moves like a Pilates pro, even as a beginner.

Roll-Ups: Inhale, roll up, exhale, roll down – it's like a mini rollercoaster for your abs during your beginner Pilates workout.

Single Leg Drop: Tap those toes and feel the burn – it's a party for your lower abs, perfect for beginner Pilates exercises.

Double Leg Lift: Elevate those legs and let gravity do its thing – it's a core challenge for your beginner Pilates workout.

Plank: The grand finale – hold that plank like a superhero and feel the burn during your beginner Pilates workout.

Wrap-Up – Your Beginner Pilates Adventure Awaits:

There you have it, your guide to unlocking weight loss and fitness fun with Pilates, especially if you're a beginner. It's not about perfection; it's about enjoying the journey. So, grab that mat, hit the floor, and let Pilates be your fitness companion, especially during your beginner Pilates workouts. It's time to move, groove, and discover the joy of Pilates – your body will thank you for it!

[yogaadvise]

10 Yoga Workouts For Beginners To Improve Balance

Balance. It's what yoga exercise is everything about. We choose balance in our bodies, in our diets, our job, as well as our friendships. Much of us transform to yoga for way of life balance to begin with. Yoga is a place to recharge and switch off from our hectic lives. Locating balance, both literally in your asanas, as well as mentally as well as psychologically in your life off the floor covering is among yoga's best gifts to us. Several of the most effective methods to aid on your own expand and develop as a yoga trainee and a person in basic is to test yourself with balance poses.

Unfortunately, equilibrium is additionally among the points that can impede us. Feeling too unsteady or out of balance is frequently a reason why some people shy out of yoga technique. As a newbie, some of these presents may feel a little daunting, specifically when they seem to be so easily done by other advanced pupils. Nonetheless, the worry of toppling over doesn't have to keep us from our practices.

Most of us don't invest our days trying to balance on one foot or our heads, so these balance poses are normally hard for beginners and take some practice. While there are some amazing methods to locate your equilibrium in yoga, there is no reason to seem like you require to study handstands or half-moons to arrive. Look into these ten exercises you can do in the comfort of your very own residence to improve your balance and find confidence on your floor covering. Utilize them to familiarize on your own with balancing positions, after that go back to them over as well as over once again to maintain as well as anchor your practice.

Balancing Circulation: Yoga Exercise With Adriene

Yoga With Adriene is a great network to begin with as a newbie and to comply with on throughout your advancement as a student of yoga. Adriene is realistic, truthful, accessible, and also always tosses in a little humor to her technique which helps remind us that yoga is suggested to be enjoyable. This harmonizing flow is a mild introduction to exercising whole-body balance. This session is for anyone at any degree of yoga technique and also is terrific to utilize when you intend to enhance your equilibrium, strengthen your yoga exercise structure, or focus on connecting as well as balancing the body and mind. Go back to this exercise whenever you feel like you are falling out of equilibrium in life.

Yoga For Balance as well as Toughness - Day 5: Yoga With AJ

This video is a segment of AJ's awesome 13-day program for yoga newbies. The entire collection deserves an expect any kind of newbie to establish a good foundation as well as understanding of yoga exercise. However to develop up your balance self-confidence, Day 5's concentrate on toughness and also balance is excellent for us. AJ takes some time to clarify the significance of balance in a yoga exercise practice, and also where to locate it anatomically in the different poses. She supplies an excellent description of where to position your weight and also exactly how to straighten your body in these positions, which is essential for grasping balance.

Beginner Equilibrium: Beginner Yoga Exercise With Tara Stiles

Tara Stiles is a widely known yoga teacher with bunches of information on her channel for any type of pupil, whether you are simply starting out or have actually been practicing for several years. Her design is kicked back and also simple as well as uses straightforward, logical advice and also exercises. This Beginner Balance sequence begins with some crucial structure presents, after that constructs to some harder, yet obtainable presents. A little bit of Tara's recommendations: There can be a great deal of activity with some of these equilibrium presents, so keep your body soft and also permit adjustment. That's a great principle to remember for your yoga method, along with life in general.

Yoga For Balance: Abi Carver

Abi Carver's Yoga exercise For Balance exercise is one more superb set for novices. It is basic, takes a slow-moving and also steady pace, as well as she supplies comprehensive explanations for each and every posture in the series. This is a shorter session, so it is excellent to couple with your basic yoga exercise technique, a strengthening course, or perhaps an additional exercise. Utilize this fast set in the early mornings to prepare your mind for the day as well as bring your mind as well as body into balance.

Hatha Yoga Exercise For Beginners With Melissa Krieger: Better Balance

Melissa takes a terrific technique with this balance session by concentrating on accomplishing our equilibrium stances with psychological equilibrium. A calm mind and also focused intention can make all the distinction when attempting these equilibrium presents. Melissa additionally leads us via a foundational workout that helps to enhance the muscles that we require for better equilibrium. Use this exercise whenever you need an added increase of power for your balance postures, or to help create those core muscle mass required for a solid and consistent equilibrium practice.

Move 123 Yoga Easy Essential: Balance Perfect for Beginners

Lisa Moore's Yoga Easy Essential is another fantastic exercise for novices to obtain begun with yoga and also engage their equilibrium muscular tissues. This is a general session with a solid concentrate on boosting equilibrium. Among the vital features of this session is a tree present circulation that will leave you feeling a lot more positive with one-leg balancing. The sequence ends with some arm-balance work and crow position to aid you create full-body balance as well as strength.

Improve Your Equilibrium Yoga Sequence: Brett Larkin Yoga

In this workout, Brett Larkin shares with us her preferred balance postures and urges us to boost our equilibrium for a total far better yoga method. This session is excellent since Brett makes use of a streaming vinyasa style, but offers numerous opportunities for adjustment. Get your blocks! Understanding exactly how to successfully customize our practice is exceptionally vital for beginning students as well as enables for us to establish our yoga practice carefully and sustainably.

8 Yoga Exercise Presents To Boost Equilibrium: Tonic

If you are looking for a fast overview of a few of the very best equilibrium presents to work on, this video clip by tonic is a superb resource. Restorative gives a quick 7-minute technique that can be contributed to your general yoga sequence or can be exercised alone for a balance extensive series. These 8 stances are classic equilibrium presents, but if you find any one of them as well hard, like Wild Thing or the headstand at the end, just take it slow down as well as work on the essentials until you really feel comfy relocating forward.

Beginner's Yoga exercise, Relaxing Balancing Regimen: Mollie Psychetruth Austin ASMR

Mollie's Relaxing Balancing Regimen is a remarkable collection to truly concentrate on as well as boost your foundations. She takes the time to establish each present thoroughly and draw your interest to your positioning and also body recognition. Having an understanding of the body placement and just how it can best stabilize anatomically will boost your balance postures considerably. Mollie leads us with our complete body placement on even apparently basic poses, like Hill Posture, to completely value our bodies and feeling of self before proceeding to even more tough series. Taking the time to reduce and also actually concentrate on exactly how we are stabilizing can be simply as essential as functioning towards those challenging yoga stances. You could find that you discover a bit a lot more about on your own as well as your body when you stop to asses the balance you keep throughout the day. Do you often tend to prefer one leg over one more? Do you find on your own holding tension in a particular location when you handle basic postures such as Mountain Posture? Consider these little signs your body reveals you and also make changes to locate a real sense of balance.

Yoga For Beginners - Balance as well as Security: Yoga exercise Merge

We wrap-up our scenic tour of beginning balance yoga exercise exercises with this easy and also versatile practice by Kim from Yoga Exercise Merge. This course is a great flow for novices and also concentrates on helping you maintain your balance positions. This collection handles all the traditional balancing poses with included reinforcing job and openers to establish your muscle mass in an all-around method. Kim likewise touches on exactly how balancing stances are terrific for the mind and also focus. This exercise is ideal on it's own or as an add-on to your basic practice.

All ten of these exercises supply a terrific structure for developing your confidence with balance postures. Balance is such an indispensable component of any kind of yoga practice, there's no need to avoid it! Improving your equilibrium on the mat will certainly improve your equilibrium outside of your yoga technique. It can assist you end up being a steadier golfer, professional dancer, or skier. It can aid you stay concentrated and also come to be a much deeper thinker. We can all make use of a little bit much more balance in our lives, as well as using these workouts to train our mind and bodies is the ideal method to begin symbolizing a balanced lifestyle.

Just bear in mind, establishing balance is an ability just like any other - it takes some time, practice, and persistence. In locating equilibrium, we often need to drop, lose focus, or bend. Some days you will balance like a pro as well as others you might require to place in a bit a lot more effort. The essential thing to remove from all of it is that yoga, like life, needs a focused mind, a little bit of grounding, and the capacity to persuade with the changes.

[weeklysparksofjoy]

8.9.20 - 8.16.20

What a whirlwind of a week. This week was my first week off for summer break. I had finally wrapped up my internship and spent a week soaking in the pleasures of life, aka just video games since it’s quarantine time. As a result, this week was filled with fun leisurely activities and naturally, house cleaning. So look down below for what really sparked joy during my period of respite and of fulfilling homeownership responsibilities. 

Items

IKEA Karlby (1): Given the current times, a good work-from-home place is a must. It was time to upgrade our cheap $34 Linnmon tables. This was our desk table for 3 years! 3 years! We had silver legs instead of the bright blue ones featured on IKEA’s page, but still, this was literally the cheapest table we could get from IKEA. Now that I will be starting my doctorate program and my boyfriend is working fully remote, plus something called COVID, it was time for us to get a proper office set-up. Enter the Karlby. Yes, it is a countertop. It’s a beautiful, 60 lb., long slab of sort-of wood that gives me enough space to lay 3 monitors on it, if I pleased. If you remember last week’s post on the IKEA Alex , those are the base for our desk. We have one underneath each end of the Karlby and all we had to do was put a non-slip adhesive on top of the Alexes and that was it. No drilling necessary to put two and one together. Essentially, our set-up looks like this (thank you random person from the internet for the photo). It is beautiful and freeing and space to breathe. 

Ridgid Shop Vacuum and Toshiba Dehumidifier: Now, for a not as freeing item, but a stress-relief item that I am just truly grateful for. I love storms. I love the sound of the rain hammering against the glass. I love the color of the sky. I love the nostalgia of childhood rainstorms. What I had not yet experienced until this week was what comes with rain - possible flooding. Maryland was hit with rain for almost a week. It was flash flood warning after flash flood warning. Being in the new house, we were tricked into comfort that our sump pump was in working condition. It had only been a month since we moved in and it had passed inspection. It had worked. But let this be a life lesson, after any storm, just check your basement to be sure. We had moved our old Linnmon desks into the basement to make room for the new desks when we stumbled upon the shallow pools of water. Long story short - we had to replace the sump pump. But the basement doesn’t slope down towards it, so we still had standing water. I ran a quick google search after my failed attempt to mop all the water towards the sump pump left us with only a little bit less of water and found that pros recommended a shop vacuum. We rushed over to Home Depot to get there 30 minutes before closing time. Initially, we planned to rent the shop vac for a third of its selling price, but who knows what might happen in the future, so we just bought the thing out right. We purchased the Ridgid 12 gallon wet/dry shop vacuum and watched that thing just inhale all the water from the floors. I had essentially wasted 30 minutes of my life mopping that mess and should have just purchased the shop vac instead. This was such a relief. I was worried we’d have to hire more professionals to clear the flooded waters, but nope, this made it so easy. Sure, there was a bit of water left, but when coupled with the Toshiba 50-pint dehumidifier, which we bought during the same trip, the floor was clear of a single drop of water the next morning. We felt guilty placing the sleek dehumidifier in our unfinished basement, but it fulfilled its role with 5 stars. As a first-time homeowner, the flooding was rather stressful - from worrying about safety to waiting on available professionals, but these two items let me sleep soundly after a long, hectic day. Last, but not least, I need to thank Len the Plumber for sending us a technician within the specified time window (unlike Roto-Rooter) and for the tech replacing our sump pump so quickly! This was definitely a learning experience and although it seems more like a spark of gratitude, I do have to say a clean environment sparks joy for me!   

Weed B Gone: Another spark of joy from a clean environment came from our backyard. When we moved in, our backyard was completely ridden with weeds. There was not a blade of grass to be seen. Nevertheless, the weeds were probably about a foot tall. Fast forward a few weeks, where us naive millennials had neglected to care for this problem while continuing to move out of our old apartment and into the new house, and we have ourselves 3-feet tall weeds. I lie not. They were up to my hip. Anyway, they were a major stressor and a persistent nag in the back of my mind. Thus, I got to work and sprayed some Weed B Gone after identifying the majority of the weeds as crabgrass. Alright, so the label says it works immediately - that’s a lie, but it did work in a couple of days. Each day, I would stand by the back door and gloat over the sight of the increasingly limp weeds. Within a week, they were yellowing and hanging over the patio. Once again, this week I found joy in cleanliness and in accomplishing a stress-inducing task.

Video Games

Darkest Dungeon (2): I promise I did not spend my entire week off cleaning. I actually spent most of it playing Darkest Dungeon. I normally hate single-player games, but this one was so fun. I was so addicted to it that I played it almost every day. I really enjoyed building my team, figuring out how to defeat the enemies, and just learning the inside tricks for dungeon interactions. It’s not difficult to learn and I would definitely recommend the game for others!

TV Shows

Star Wars (3): The Clone Wars: My boyfriend and I began watching all Star Wars content in chronological order back in June and we finally finished all of The Clone Wars. I really enjoyed watching The Clone of Wars even though it’s touted as a children’ show. Those final four episodes of season 7 were so beautifully done and had us rooting for Ahsoka the entire time. As a side note, we actually watched Revenge of the Sith in 4(?) different chunks. We followed a guide that showed us where to stop, so that we actually heard some lines repeated in the movie and in The Clone Wars, which was pretty cool. We didn’t follow this guide, but this one is more precise than the one that we used. If you are remotely interested in Star Wars, I recommend you give this challenge a try. It was a lot of fun and touching to see the character development. Also, this may be heinous to say - but the writing in The Clone Wars was better than the prequels’.

Videos

Chloe Ting: I’ve been doing Chloe Ting’s workouts for over a month now. I’ve wrapped up the 4 weeks summer shred challenge and am currently in the middle of the 15 days intense core challenge. I have to say that her videos have successfully transformed me into a daily workouter (I practice Yoga with Adriene during rest days). I actually find myself needing to workout daily, like if I know that I have a busy day ahead, I will figure out how to fit a workout in - no excuses. The truth is I look forward to these workouts and to reflecting upon my progress. I find myself becoming stronger, completing exercises I couldn’t execute the first time around. Even though my weight has actually increased, I feel great and more confident. 

Makoccino (4): Last, but not least, this week I made more time for art - something I haven’t done for a long time. I think after high school I was such a workaholic, bouncing from club to club and job to job, that I didn’t give myself to have fun by myself. Makoccino’s videos helped me take the step forward and purchase the art supplies to get started in my watercolor painting journey. I began with her beginners video, which was super easy to follow and although my painting still turned out to look like a product of those wine and paint classes, it still encouraged me to continue further. Watercolor painting is so relaxing and seeing the end product is just so satisfying. 

That concludes this week’s sparks of joys, but just to highlight a pattern throughout these posts, joy comes in different shapes and sizes. Joy is often intermixed with other emotions that may sometimes obscure it. If there is anything this practice has taught me is that identifying joys in life on a consistent basis requires patience and a willingness to tease apart the whirlwind of emotions inside us.

Special thanks to Cassie for designing the image! Check out her work on instagram: https://www.instagram.com/meta__morphosis__design/

[thestudyfeels]

100 Days of Sweat

Welcome to the official admission post for the 100 days of sweat challenge! *plays the conquer theme song and does a booty pop* This is a pretty long post, but has everything you need to start, so read on!

READING TIME: 6 minutes.

OoOh? What's that?

Thanks for coming out of the cave! In short, it's a consistency challenge to turn working out into a habit.

You've basically got to move your body for a 100 days straight. No slacking, no backing out!

Most take on this challenge personally, but I felt accountability would be great for those beginning with exercising & those who can't seem to keep their streak (cough, me).

Sounds fun! How do I join? Do I need to do a booty pop too?

Booty pops are appreciated. But here's how!

1. First things first, decide whether you'll be joining via IG, Discord or staying on Tumblr.

2. If using IG, reply to this post with your handle or (alternative) if you'd like, join Discord instead! For that, click here to join the server!

(NOTE: Those who joined via the first post I created regarding this needn't reply again! I've already added you to the list.)

3. Lastly, boost this! Reblog, get your followers to join! Drag your friend or sibling in! (already dragged my bestie into this in case no one joined in lmao)

Important PSA: yO, ANYONE can join! All my beginners and winners, young teens and old pals, drarry fans and johnlock shippers, team cold water AND hot water (sparing y'all because I stan working out more), EVERYONE!   

Here's what I'll do: 

I'm creating an IG group for those interested in staying fully committed. (Pros include making friends! Or enemies, for a hundred whole days! Some of you might even get married together, I have high hopes because wedding cake is everything)

Sayani from @studign-stars will be the admin for Discord! You can hit her up for queries, if any. 

In short, there'll be 3 separate groups. One for those joining via Discord, one for those on the IG group, and a third for those staying on Tumblr.

If you wish to use any other platforms like Snapchat and Twitter, feel free! Also plug your progress on Tumblr too so we can hype each other on! (tag stuff with #100dos)

+ That said, I highly suggest joining either one of the groups, for accountability does wonders. It's now up to you, fellow warrior.

How to prep for this challenge:

OhO! There's a whole lot prepping to be slayed. To finish this challenge as smoothly as possible, here's a few steps. Make this easier for yo’ lazy bum.

1+ Firstly, grab a marker and scrap paper (when you on a student budget, cuz same) and write down numbers from 1 to 100. I did 1 to 30 to prevent myself from being overwhelmed, but do right them numbers to gain momentum.

2+ Take couple before photos. From the front, and the side. If you don't want to, take them anyway and store it in a folder you never open. Also measure your weight, and if you have a measuring tape, take other basic measurements of the chest, waist, arm etc.

3+ Coming to the main part! Pick your 'base’ routine. This is the primary workout you wanna do 2-3 times a week. It's the main course!

For beginners, I suggest choosing a 15 min full body workout. Do try it out before you start 100 days— make sure it's challenging enough.

For those who already move their bodies, pick a workout that aligns with your long-term goals. If you want toned legs, pick a leg day routine. If you want abs, focus on abs.

My base routine is the Beginner's Bodyweight Workout (BBW) from the NerdFitness website. I do 3 sets of the entire routine (takes around 25-30 mins) thrice a week.

So, do some research and pick a workout! Doesn't have to be an hour long at all, just make sure it's time-effective and challenges you.

4+ Find your cheat day workout.

Yikes, the wording is kinda incorrect, but anything for the clickbait.

This is the workout you do 2 days a week, and is the second most important workout. (This means: 3 + 2 = 5, you’ve now got five days planned!)

I do Alexis Ren’s ab routine (I hate it) twice a week because abs are my target zone. For you, it could be arms, thighs, butt, anything!

5+ Leave your last two days for simple moving.

It's up to you to decide what's going to be cooking in the remaining two days. For suggestions, you can pick a fun activity, say yoga, handstands, cartwheels, splits, any form of dancing like hip-hop, Zumba etc.

I'm trying to do a handstand this year and get my middle splits already (I fell off track so I still have quite a way to go) so I'll be stretching and doing hand flexibility exercises in the last 2 days.

Or you can just go for a jog or a power walk. Just keep the momentum going!

A quick recap:

To summarize, you're doing a major workout 3 times a week, a toning workout (mine is abs) twice a week and a fun activity in the last two days.

Also, mix this up. Your muscles need time to heal, and I strongly emphasize leaving the next day free for lighter activities after doing a major workout. Here's my routine, as an eg:

Do remember that this is just a STARTING POINT, because we don't want you to wake up everyday and be like “wut I do today.” It's now your mission to plan your workout routine. Consider taking more workload or reduce it as per your level (this is definitely a lot, try reducing if you're just beginning).

Also important: DETERMINE your workout routine NOW. I spent 2 years (only stopped like 3 months ago) doing YouTube videos haphazardly. This works, because you are working out after all, but it's a pretty lousy method if you want consistent results. Also makes you depend on motivation to workout (which has probability results equal to me marrying Tom Felton), whereas if you had a routine, you'll have to workout because it's in your schedule and you'd be a loser to lie to your schedule.

Is this a lot? It's a lot. I know.

If this is overwhelming you, don't back away darling. Face your fears. Here are some reasons to not back out—

The entire challenge is flexible: You don't have to follow that routine ^ if you don't want to. Starting out, you can do a major workout 2 times a week and fill the other 5 days with fun stuff. You can always change the routine later, 100 days is a long ass time.

The challenge fucks with your mindset and strengthens it: 100 days of continuous movement is CRAZY. Can you imagine how strong (mentally too!) we'll all be at the end? You'll have grown so much!

Working out will become a habit: I've been working out for 2 years now, and it has positively affected every single sphere of my life. Exercising is the #1 habit I suggest everyone build. Since science says it takes 66 days to build a habit, we're ON it.

You'll be really proud of yourself: I know I'll be. I'm literally going to hug y'all at the end of it, and sing jingles about how far you've come. 2019 will have been slayed.

I could go on and on, but this is it. Now's the moment. This is about doing something you're afraid of. Taking risks. Learning, falling, getting back up.

Thence, ladies, gents and non-binary pals, THIS is the 100 days of sweat challenge. You're cordially invited to it.

(We're dramatic, yes.)

🌻 !!! MAJOR PSA & DEADLINES:

The challenge itself begins on 10th April, 2019.

You'll be added to the IG group latest by 7th April.

Because I'm your mom, I'll add everyone in, tell you the details and everything. If you’ve got any questions, jump into my inbox now and get them answered.

That said, please remember that I won't take anyone in midway (no, not even if you buy me free tacos for a year). So join in now & spread the message! The more, the merrier! Bring beer too!

Thanks for joining in! This will be promising and hugely interesting (accountability can do wonders, but we'll see). I'll be waiting for you on the other side with my stuffed animals, cIaO fReNdOs!

— Nandini (´｡• ᵕ •｡`) ♡ 💌

letting my taglist folks know (which you can join here!)

@doctorearlgray, @mintschlar, @procrastilate, @scienceandsarcasticdroids, @sxudying, @hannistudies, @vocative, @studign-stars, @ash-trological, @sweet-bean-study-queen, @chaoticstormthings, @lunetudes, @beingstudent, @beautiful-magicalbrain, @akydemics, @literery, @redvelvetstu-dies, @vivinotes, @jynsdesk, @moonshinestudies, @studying-in-chaos, @thelazyunistudent, @einstetic, @ram-the-blonde-bitch, @a-students-lifebuoy, @studahliless, @inspostudying, @the-diary-of-a-failure, @would-iwasshookethspeared, @coffeeandpies, @artsytourism, @gloomstudy, @scrolls-of-jupiter, @studytrivia, @ristudy, @isatriestostudy, @historicalbeez, @luvjoys, @indiaisstudying, @studyingunderwater, @dianeemay, @kemi-k, @londonotes, @froststudies, @pennyfynotes, @studiently, @midnightstudying, @unicorndoesstudies, @studyingundersun, @wingedprunepsychiclawyer, @tonystarkstudies, @delphinaaugery, @morganastudy, @studiies-psych, @sumastudies, @emrys-studies, @parleonstudies, @acataemic, @studylustre, @adelinestudiess, @sorcierstudies, @coffeeinfusedstudying, @pizza-and-studying, @the-third-me, @scrunchiestudies, @jemsjournals, @jas-study, @jabuticabablr, @khelmatic, @avastvdies + you, if you’re reading this!

[womanlalaboy]

Surf It #2: The Surfing Continues

Separation anxiety hit hard that morning on our last day in Baler while we're on our way to the terminal. When we went past the signage saying we're leaving San Luis, I cried and vowed to myself that I'll come back. I never expected anything from the trip apart from swimming in the sea. I never imagined that I'd leave the place like a whole new person, wanting to go back and learn more surfing from the locals. Oh boy, I didn't simply go back. I basically trained my mind and body for my next surf session.

January 2018, I started my health and wellness journey. I've completely changed my lifestyle by incorporating as many vegetables and fruits in my diet, reducing my white rice intake, doing intermittent fasting, prioritizing my hydration, drinking tea every day, resisting the urge to binge on sweets, working out 5 times a week and avoiding constantly sitting. My colleagues who were doing Muay Thai taught me the basics. I've started watching yoga tutorials to help me with my breathing and stretching. In return, my period and bowel movement became regular, my endurance, breathing and sleep quality got better. I've stopped snoring, stopped craving meat and sweets. I've gotten more comfortable drinking tea and eating the vegetables I used to hate. I've become more patient, understanding, relaxed, and kind, especially to myself. I've lost a lot of weight and gained a tremendous amount of strength.

May 2018, I went back to Baler and showcased how I've changed. This time, Daddy Dan prioritized the new member of our Baler Barkada, Charina. He endorsed me to another instructor, Koikoy who was also at the despedida drinking session from our last visit. He taught me a lot about turning the board when it gets unstable, taught me where to put my weight, and gave a few consistency tips for me to have a long ride. I've gotten better, people. I've learned and am still learning.

The weather's merciful that time so we were able to surf not just once, but thrice, and we're proud that all three of us have learned how to paddle and do long rides with longboards. My friend Paolo dared using hard top which made Charina and I jealous of this experience. Charina easily got the hang of using an 8 ft longboard, but she easily loses her endurance and eventually balance after quite a while.

No matter how much we enjoyed the trip, we still had to leave the place, but after 3 months, we ached to see the Aurora landscape. This time, 5 of us went back. 5 of us surfed, and with every ride and with more people helping us out, we got better. Apart from Koikoy, Ian who once won a competition at Cobra Reef taught me surfing. We're around the same height, but that kid rips hard. We stayed at his dad’s kubo and his dad gave me the shirt Ian got from that competition. We've also met Alvin who once taught Andi Eigenman how to surf.

I think August 2018 marked the peak of my obsession with surfing. I couldn’t stop thinking about it- was even dreaming about it. I’ve followed surfers from around the globe, browsed the internet for anything surfing related, searched online how breaks are created, what type of board is best for beginners, where else to surf in the Philippines and so much more. I talked about this with a former colleague; the same person who taught me the basics of Muay Thai. She suggested that I practice with a skateboard and even let me borrow her son’s penny board. Everything was self-taught as we knew no one that could teach me. Every day since the day I got to borrow his son’s board, I practiced at home how to balance on a skateboard, how to eventually ride and then turn the board. Every day from August to November, I’ve been practicing my curves and got better at it. So much respect for all the skaters out there, by the way. You’re all rad!

We knew Baler isn’t the only place where we can explore surfing. When I got the chance to visit Liwliwa, I made sure to get acquainted with their waves and challenge my balance that I’ve been trying to improve with skateboarding and Muay Thai. We surfed around 5 PM so the waves are bigger and rougher than usual, really good for surfing. We’ve met surfers who just got back from a competition in Siargao. They were quite intense. The ones who taught us in Baler are very cautious and protective, but these Liwliwa guys are like training you to really surf. For the first time, Charina and I used hard top Mini Mals. It’s quite satisfying to ride. It’s a lot smoother than soft tops and easier to paddle with. I’ve decided right there and then to get myself a single fin Mini Mal in the future. I’ve decided right there and then that long-boarding is going to be my game.

The surfing never stopped there. I celebrated my birth month in Elyu and had 2 sessions with Elyu Classic. This time, I felt rusty. I haven’t been working out and I was still trying to get the hang of my new working shift. Let’s just say that I wasn’t in good condition to surf, but I did it anyway. And though I know I can now ride waves, I’m still not confident catching my own so I always seek for an instructor’s help.

I’m just always lucky for meeting nice instructors- or maybe all surfing instructors are nice? I don’t know. I’d like to think they all are. I want to hope that they all are. My instructors have been very protective and careful not to give too big of a wave, helping me out whenever I couldn’t reach the seabed after a bad wipeout and basically coaching me to get better not because it’s their job, but because they also want people like me to experience the bliss of being able to surf.

The next month, I went back to Baler to witness the Aurora Surfing Challenge. It was held at Aliya Surf Camp. Most of our stay there were filled with staring at the ocean, predicting the surfers’ moves, cheering for the underdogs, and celebrating their wins. Neil Sanchez banged the shortboard category while Dan won the longboard category. Both winners are Daddy Dan’s nephews. He couldn’t be more proud. He found us a spot under the bay walk so we can see the action up-close, and he made sure to congratulate the boys right after every heat.

The shortboard category sure is filled with thrill, while the longboard category looked majestic to me. I remember envisioning myself doing hang 5 while having a very long ride. Y’all. I was able to walk on the board later that day. Only I can step my foot forward, but not backward. But I’ll get there someday- all 10 toes on the nose. I’ll eventually get there.

March this year, I visited La Union again and shared the waves with many friends, one of which decided to buy a second-hand board from one of the pro surfers there. We also had help from Nano Surf’s instructors. 

While I can’t surf yet, I try to practice to get better balance, workout to have lighter weight, better endurance, and build up the will to get better at surfing. I’ve still got a long way to go. Those that I’ve gotten to know so far have been surfing all their lives, and I’ve just started. But that’s not going to stop me to get better at the things I love to do. Besides, nothing worth it is ever easy and when you love something, you work hard for it.

Header: Idel Laza Aerial view of Elyu: Jeff 2nd to the last photo: Idel

MORE...

Also read:  Surf It: Newbie Also read:  Paradigm Shift Also read:  Byaheng Baler: Womanlalaboy’s Travel Guide to Baler, Aurora

[abigailhartland]

Unconditional, uninterrupted joy

We have spent the last month in Agonda Beach in South Goa at Sampoorna Yoga School where I completed a 200hr teacher training course! 🙌After so much travelling around Sri Lanka we were looking forward to having a base for a month, but I was nervous about being in a non-baby related learning environment for the first time since Woody was born and Ged was nervous about being essentially the sole carer for Woody for a month! Here’s how it went...

The journey from Colombo to Goa went well thanks to taking the ergobaby on the plane and being lucky enough to have a spare seat in our row meaning we were all more comfortable and Woody slept 🙌 we then transferred him into the ergobaby and he slept the whole hour and a half journey to Agonda.

At 4pm we had our welcome meeting. Turns out everyone was just as nervous as me which made me feel better. We were put in to two groups of 30 (I was in the Tulip 🌷 group) and told to meet in one of the shalas at 6.30am the following morning for the fire ceremony which would officially start the course.

Our timetable was pretty intense and despite having long breaks for meals there was little time for anything but yoga. Here’s an example of a typical day:

6:30 Asana practice (Ashtanga/Vinyasa)

8:30 Tea and banana/biscuits

9:00 pranayama and meditation

10:00 breakfast

11:00 philosophy/anatomy

13:00 lunch

15:00 alignment and adjustment

16:45 tea and banana/biscuits

17:00 posture clinic/ asana/ workshop

19:00 dinner

Some evenings we had an extra hour of lessons so finished at 19:00 instead of 18:00 and sometimes we had extra philosophy Q&A for an hour after dinner. We also had reading to do, flows to create and practise, the whole Ashtanga primary series to memorise and exams to prepare for so it was all consuming. I didn’t actually leave the yoga village during the first 5 days, but it was never a chore. Our teachers were better than I could have hoped for, they are absolute experts in their field, full of passion, and so kind, supportive, encouraging and entertaining. I have learnt so much about the other Limbs of yoga and come away with a curiosity to learn more and an intent to try to lead a yogi life both on and off the mat when we get home.

The view from our shala - yoga from dawn ‘til dusk

Ged held the fort with Woody like a pro. He was essentially sole carer for a month and made it look easy. Their daily routine involved a morning and afternoon trip to the beach where Ged put Woody through what sounds like a boot camp involving long stretches of crawling, walking holding on to the pram, braving the pretty big waves of the Indian Ocean and climbing rocks. Then back to Sampoorna for breakfast and what became a routine 2hr long nap for an exhausted Woody. (It’ll be laps of Queens Park when we are home to try to continue these long naps!)

Meal times were interesting as most of the food was curried vegetables of some form as everything was vegetarian or vegan. The staff very kindly made non-spicy alternatives for Woody, but they were still curry and therefore very messy for a Baby-Led weaned baby. Most of Woody’s clothes are now turmeric-yellow and Agonda-dust orange in colour! Woody was a bit frustrated by the food, I think, because he couldn’t grab it well enough to eat as quickly or as much as he wanted so he was very shouty/ teary at a lot of mealtimes. Fortunately everyone was really understanding with a few wonderful friends who were really lovely with Woody and helped me and Ged out with him whenever they could! 🙏❤️

For anyone planning extended travel with a baby, I would recommend having at least one longer stay planned somewhere where you can settle in a bit and recover from all the moving around and packing and unpacking of the rest of the trip. Being in Agonda for a month really helped us all recharge our batteries.

Agonda is a tiny beach resort with nothing more than beach huts along the front and a single track road set back from the seafront lined with little market stalls, a few boutiques and several delicious restaurants and cafes as well as lots of beach front restaurants attached to the ‘resorts’. The beach is a 2mile white sandy beach that never feels too busy. It’s protected so you don’t get hassled by vendors either. Weekends were a wonderful mix of free time, beach time, eating deliciously fresh veggie and vegan foods in the local cafes, Ayurvedic massages, surfing, dolphin watching and eating dinner with our toes in the sand. Life in Agonda is so simple and beautiful.

On the second weekend, my dear friend Liv arrived for 10 days. We spent blissful times at the beach at weekends and going for sunset swims after my lessons during the week. Liv did drop in classes at Sampoorna and was able to join us for meals there too when there was no time to leave the village! Woody adores her so she also helped Ged out with him meaning that he could go surfing a few more times.

As I mentioned, I was designated a Tulip. Our group was full of inspiring, committed, warm-hearted, passionate individuals. Every single person gave the course their all, supported everybody else and was a joy to spend every day with. There were people from all over the world ranging from early 20s to mid 50s with many different paths having led us all to the same place. There were a fair amount of injuries during the course, some Delhi belly (in Goa) and emotions riding high and low with a fair few tears being shed on and off the mat, but throughout, everyone was so supportive and caring and fun to be around. We had each other’s backs and made sure that ‘no-one got off the bus’, to quote our anatomy teacher, Olivier.

By the day of our final exams and graduation ceremony, I felt like I was sharing my pride and joy with my own little Sampoorna family. It was such a special end to an incredible life experience; everyone wore white and garlands made of carnations. First we had the closing fire ceremony and then the presentation of certificates before heading to the beach for photos and back to Sampoorna for dinner with live music and an after party at a bar on the beach. Ged and Woody and other family members were invited to the ceremonies and Ged and another Dad got a special mention from the Course Director for all their hard work with the kids. He thanked us for bringing them and said that they had bought a different energy to Sampoorna that everybody had enjoyed. I felt really proud of my little family and so grateful to everyone who made us so welcome.

Tulips and our teachers ❤️🌷

I am taking home from Sampoorna so much more than knowing how to teach yoga poses (although I am so excited to start doing this too). I have learnt about our natural state of emotion, one of unconditional, uninterrupted joy and how yoga can help us to experience this. I have been reminded of how I want to live life and what is important to me and given the tools by which to try to live it, even if it won’t always be easy. I am excited to go home and start sharing what I have learnt with plans for an Ashtanga beginners course which will prepare yogis for led and Mysore-style Ashtanga classes. More information to follow xxx

[intlmains]

Alo moves review

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No matter which I go with, I never have a bad workout with this app.Ĭhoose from over 1,600 yoga, fitness, mindfulness, and skills classes in the Alo Moves app to create your personalized week of workouts. Some days I chose both and others I chose one or neither. It clearly provides the reps to perform, and countdowns rest for you while providing a motivational quote from a fitness figure, athlete, or expert.Īt the end of whatever workout you choose, you have the option to add in a quick cardio and/or a quick shred finisher, both of which are roughly five minutes, and cap off your workout with a bang. I tell it what I want to work on, even down to the specific body part if I choose, and it provides me with a routine.Įven if you're not so familiar with working out, the app still offers plenty of videos for every single move that is easy to watch and follow. You also have the option for the workouts to be designated as body weight, which means they don't involve any additional equipment to complete.Īs a person who's well versed in strength training but doesn't always have time to program my own routines, I absolutely love this app. Simply choose your workout style (basic, classic, athlete, lean-X, cross shred, tone, or bulk), the duration of time you want to sweat (from 30-75 minutes), and this app provides you with different workouts to do every day. Who it's for: Beginners who want a simple user experience and unique workouts Pros: A new workout every day that's never the same, able to pinpoint specific parts of your bodyĬons: The app requires you to click through every workout move and rest period

Alo moves review how to#

Questions, comments, and feedback? We would love to hear from you! Send us an email at and we'll get back to you as soon as we can.If you love working out but need help coming up with workouts or don't know how to program your own, you'll quickly appreciate the work Shred does for you. Sync your sessions with the Apple Health app for a complete picture of all your workouts. We’re in this together! Log your workouts and stay motivated with thousands of other users in our online community. Keep your practice fresh with the latest and greatest in yoga, fitness, and mindfulness. Get bored easily? We release new classes every week. Our team of expert instructors will inspire you to push past your peak, scale back when you need to, and take a moment for yourself.

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No Wi-Fi? Download classes offline and take your practice on the go.įrom the comfort of your living room to a hotel room across the globe, we put your favorite classes for mind and body at your fingertips - available on phone, tablet, web, and Apple TV. Using our Class Finder, you can sort by style, difficulty, time, and instructor to suit your mood and schedule. Skills: Inversions, Arm Balances, Flexibility, Mobility, Backbends Mindfulness: Guided Meditation, Breathwork, Visual Meditations, Yoga Nidra, Sound Baths Yoga: Vinyasa, Ashtanga, Hatha, Restorative, Yin, Yoga for Beginners, Kundalini, Prenatal Yogaįitness: Strength, Cardio, HIIT, Barre, Pilates, Core Workouts Choose from thousands of high-quality yoga, fitness, and mindfulness videos, including:

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Whether you’re looking to build strength, increase flexibility, relieve stress, or learn a new skill, there’s a class or series for you. Achieve your wellness goals with at-home workouts, expert instructors, and personalized class recommendations fit for your lifestyle. Find what moves you with 2 free weeks of unlimited yoga, fitness, and mindfulness classes.

[healthmaster604]

Yoga Burn | Burn calories, and Manage their weight | Health

Yoga Burn is a unique home workout course that is designed to help women lose weight, tone their muscles, and improve their flexibility. Specifically designed to be progressive and allow individuals to build up their strength and comfort with each pose naturally, Yoga Burn provides a 12-week system for women to follow.

By the end of the program, most individuals notice that they have lost weight, appear more toned, and have greater strength than when they started the program.

Yoga Burn uses dynamic sequencing yoga and repetition of classes to help you build up your strength and slowly guide you through each phase of the program. Before you know it, you will be able to perform more intermediate yoga moves and will be taking advantage of your new, toned look.

As you’ll see, the Yoga Burn routine is fast-paced and challenging and uses the proven principals of progression to help women trim down, tighten up, and get fit. No exercise bands or gym equipment of any kind are required to take part.

Over the last few years this exact Yoga Burn routine has been followed successfully by many thousands of real, every day Women from all walks of life and dozens of different countries across the globe.

Pros of Yoga Burn

* The Yoga Burn system starts slow and is intended for beginners. Between the pose tutorials and the unique phasing of the program, you will learn how to control and strengthen your core.

* The Yoga Burn system doesn’t require any previous practice or experience with yoga, and it is a great choice for anyone who wants to lose weight, tone muscles, and increase flexibility.

* Yoga Burn is easy on the joints and is designed to progressively improve your body’s strength, all the while burning calories. This makes it a safe home workout and decreases the overall risk of fitness injury.

* Yoga Burn is a fitness system only and doesn’t dictate what you should be eating. You can customize your meal plan to help supplement the weight loss encouraged by the program.

Visit to officially site and get more profitable information about this product –

[junkhaul-blog]

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[hanaleisurfschool]

How Can A Beginner Get Better At Surfing?

Surfing brings a feeling of happiness and excitement to most people, especially beginners. It is a great full-body exercise, too. Regular surfing can boost your cardiovascular health. It can help you to cope with stress. Besides, it is a great way to burn calories and fight fat.  

However, it is one of the extreme sports out there, and if you don't know the basics of surfing undesirable things may happen to you. Getting better at surfing is a bit hard and it would take some time. Read on to learn some of the things that you can do to improve your surfing technique and become a pro surfer.

6 tips to improve your surfing

Take surfing lessons

The best way to improve your surfing and become a pro surfer is to take a few surfing lessons from experienced and licensed surf instructors. Surfing may look easy, but, it's not. So, as a beginner, you need to enroll yourself in a surfing school or camp to learn the basics of surfing. In addition to different technical aspects of surfing, the instructors at surf school will teach you some of the most critical surf safety rules that will help you to stay safe while surfing.

Get familiar with your surfboard

Another important thing that you need to know before starting to surf is to have a basic understanding of the surfboard layout and hydrodynamics. Don’t buy a fancy surfboard that is too short. Always keep in mind that the surfboard you are buying is comfortable for you and a bit large. A large board will provide a larger surface area. It would make it easier for you to practice surfing without drowning. Besides, it is also noteworthy that make sure that you are connected to your surfboard with a leash. The leash essentially keeps you close to the surfboard.

Make safety a priority

Breaking into professional surfing seems a bit hard, but it's not impossible. You can train yourself from top instructors and build your network to get your foot on the door. But, as explained earlier, surfing is an extreme sport, and deaths at surf beaches are not uncommon. Therefore, whether you are a beginner or a pro, you should never make an exception to safety precautions while surfing. Make sure you are wearing the following safety gear for safe surfing- surf helmet, earplugs, nose guard, surfboard leash, reef boots, and wetsuit.

Learn wipeout the right way

Another important lesson you need to learn to improve your surfing is to know the way to properly wipe out. Simply put, wipeout is a situation when the wave dislodges the surfer from the surfboard. Wipeout is something that you can't prevent from happening. But, what you can do is learn how to properly wipeout. Listed below are a few things that you should do to stay safe in the event of a wipeout;

  Protect your head and neck

  Make sure to land on your butt

  Ensure that you are falling away from the surfboard

  Stay calm

Warm-up before surfing

Pre-surf warm-up is a great way to prepare your body physically and mentally for surfing. Surfing is something that requires vigorous physical actions. And, a proper warm-up can increase your heart rate, make your body flexible, helps you to move your joints freely, prevent muscle stiffness and cramps.

Practice regularly

Practice makes a man perfect. Therefore, if you want to get better at surfing, you should surf every day. Some of the other things you should do to improve your surfing are- regular yoga, meditation, practicing several breathing exercises, quitting smoking, and adopting a healthy lifestyle. It is also noteworthy that skateboarding can help you improve your stability and balance.

Bottom line

Surfing is surely one of the hardest sports. People have died while surfing. And, if you want to get better at surfing, you need to stay focused. Besides, join a surf school so that you can learn different aspects of this unique sport. Have a conversation with your trainer about different safety aspects of surfing. Last but not the least practice. Practice is what makes us perfect. So, if you want to become a pro-surfer, then practice regularly.

[yogaadvise]

Sun Salutations Part 6 - Lowering Into Chaturanga

In the last short article in this collection, we took a look at the jump back from the seeking out setting. In the next action you have choices. Heck, in the last action you had selections, you can quickly have actually stepped back. When you jumped back, you might have done so with straight arms as well as landed in high slab or you could have leapt back and also landed in chaturanga.

Which brings us to the following item of sunlight salutations: Must you land in a high plank or in chaturanga?

As common there are disagreements to be produced both. As I normally do, I see them both in a bigger context of just how either one is going to be producing a pattern of movement. The more crucial inquiry that you ought to ask yourself is, which patterns are you attempting to cultivate as well as why?

High Plank or Chaturanga

It appears lots of people, at least in the Ashtanga world, default to jumping back right into chaturanga. It is, nevertheless, one of the most conventional strategy. I would certainly also suggest that this is a suitable that we need to head for if the appropriate patterns remain in location. It's reason enough for me that tradition is very important. If you desire to aim towards the practice, jump back right into chaturanga. If the right patterns are not in area, you may become a victim of chaturanga (check out my previous write-up - Just Condemn Chaturanga).

You're probably well aware of the physiological side of my thinking and also the context of technique that we are operating in. This leads me into my very own stories regarding why people must jump back into high slab and after that reduced down, specifically novices. Yes, I have a bias.

Beginners are often in requirement of developing the pattern I've been talking concerning in Component 4 and also Part 5 of this sunlight salutation collection. That pattern is the development of:

The connection of hand to floor.

Development of the serratus anterior muscle.

Creating a solid as well as steady shoulder girdle.

Connecting to core and bandha (not exactly the very same thing).

Me and My Bias

Since I am prejudiced towards touchdown in high plank, the majority of my pros are mosting likely to arrive at that side. However do not get me incorrect. It's not that I think touchdown in chaturanga is wrong or bad, I'm simply concentrated on creating good anatomical patterns that support it first.

The truth is, if you land incorrectly in either version, you can trigger issues. If done strictly, landing in both high slab or chaturanga can be jarring. If the landing is done also loosely, after that there is that 'droop' that occurs in the lower back and SI joint location. I typically see the touchdown activity in two components. The first integral part is that the partnership to managing the movement be in area. This belongs to the concept of core. The second important factor that my bias is for landing in high slab is that, when landing in chaturanga, there can be a directional issue with exactly how the feet struck the floor and also the body moves. The feet and also body should be heading even more back than down.

I am most likely to locate people with concerns in leaping back right into chaturanga. However my data is manipulated. The usual problems I see include:

Lower back issues

SI joint problems

Shoulder problems

I commonly see yoga exercise professionals, as well as not simply beginners, leap back right into chaturanga and generally simply make use of gravity. By this I imply they are not making use of any kind of toughness to stand up to the results of gravity. If gravity is taking you down, why battle it? Well, exactly how around control?

By separating the activities, that is, leaping back into high slab initially, you can create control over this change. If you've been leaping back into chaturanga for some time, it can be quite difficult to jump back to high plank with straight arms. I see this as the very first step in redeveloping the pattern of leaping back. The pattern of flexing the arm joints is so deep-rooted it's hard to shut it off. The 2nd component of developing the new pattern is the part that lots of individuals seem to desire to avoid: lowering down right into a top quality chaturanga. What is an excellent quality chaturanga anyway?

In order to regulate the jump back right into chaturanga, these two separate patterns need to be in position already. Otherwise, we default into allowing gravity do the benefit us and also we might lose several of the control we actually ought to have.

Developing The Patterns

Jumping back with straight arms does not seem that tough. It isn't truly, just do not bend your joints. What this does though, is force you to utilize and involve muscles much more carefully pertaining to the core.

It's the pattern of lowering down right into chaturanga that is much more important. It leads us back to the question, what is a high quality chaturanga anyway?

For me it's one where the serratus anterior stays involved. Not to extremely complicate it, yet when you reduced down right into chaturanga, it's your serratus that you're truly after to keep the shoulders in a great area. When you see that worrisome chaturanga where the shoulders have dipped too low and slanted forward, this reveals me an absence of security in the shoulder girdle.

I understand we usually say the shoulders have actually dipped. That's non-specific. The shoulder joint itself is where the humerus fulfills the scapula. The shoulder joint itself does not dip. It's the scapula that turns as well as takes the humerus with it.

When serratus is involved during the decreasing down, it is resisting the motion of the shoulder blades heading towards each other. Do not get me incorrect, they are mosting likely to head toward each various other in what we call retraction. There is occasionally a verbal cue to draw the shoulder blades together, it's not one I subscribe to. If you do, it's okay, we can disagree.

What I want is to resist this action with the serratus, which is a powerful protractor (bringing the shoulder blades around the front). When the serratus agreements to withstand retraction it is doing what we call an isotonic eccentric contraction. Fundamentally it is contracting as well as extending all at once. This is talked about in Functional Anatomy of Yoga on p. 29 (1st ed.). I also review this principle clearly in The Basics of Applied Anatomy Course.

With the involvement of serratus former comes stability. From that stability in the shoulder band you can after that concentrate on separating the motion of the shoulder and also elbow joint. Nevertheless, it is these 2 joints that are lowering you toward the flooring. I select to make this the focus with pupils and also keep the directions for the shoulder blades basic. That is, that they be supported by utilizing the serratus. If the shoulder blades are in their "neutral" location or near it, after that the shoulder joint is in its "neutral" location as well. Basically, absolutely nothing is dipped also far forward.

With the shoulder girdle in neutral, the actual emphasis of motion comes right into the joint joint. This is where the triceps muscles come right into play. As we lower below a high slab, the triceps muscles is also doing an eccentric contraction. Its contraction is resisting our descending motion. This produces a regulated lowering down. I realize, this isn't simple for everybody as well as can take a long time to establish. My factor is, develop it on the right foundation, a secure shoulder girdle.

[befitnesshub1]

30 Minute Cardio Workout at Home for Beginners

30 minute cardio workout is ideal for various fitness levels because it can easily be modified to become more or less challenging. It’s a great cardio routine for moderate exercisers, but even pro-exercisers are more likely to break sweating during this half-hour workout.

Related post: Is It Possible To Lose 40 Pounds In 2 Months? Low Carb Diet

30 Minute Cardio workout at Home with No Equipment

If you need extra confidence and health? Here are 5 life-changing 30 minute cardio workout at home with no equipment every day, no matter how much time or energy you have to keep you body active strengthen.

Cycling Ride

Running and Jogging

Pilates

Yoga

Team Sports

30 Minutes Cardio Workout

You won’t need a single part of gym equipment to do this beginner cardio workout, but you can always add dumbbells to some exercises to increase calorie expenditure and workout difficulty.

(1) Cycling Ride:

Stop spinning your wheels on that stationary bike and get things excited with a regular bike ride!

There are many approaches to fit this type of cardio into your day. Swap your car for a bicycle on the next trip to the grocery store. Switch it up and ditch the treadmill for the stationary bike on the next trip to the gym.

Put the pedals on the metal and go about completing a workout that you can do in the gym or at home if you have your stationary bike. So that you can ride your road bike near your house.

If you’re not ready to go riding every day, try completing a series of short-term rides first. It’s easy to start a habit of achieving small goals. This way, you can prove to yourself what is possible.

(2) Running and Jogging:

Running and jogging are suitable for your calves and thighs like cycling. Move back and forth between motions until you complete 10 minutes.

Because it is a cardio exercise, they strengthen cardiovascular muscles to protect against heart attack. These are high impact activities so that they can be hard on your breath and heart.

So start slow, especially if you are overweight. It is also good to rotate between walking and jogging. It’s easy but dividing your speed is a good challenge.

(3) Pilates:

Pilates mainly use for the rehabilitation of wounded soldiers. Pilates brought his method to the United States in 1923 and improved his approach over the years.

Pilates can increase muscle strength and endurance. It improves flexibility and posture that leads to better balance.

Emphasis is set on starting each exercise with controlled breathing, which initiates the core muscles’ contraction. It bypasses high impact, high power output, and heavy muscular and skeletal loading. The tool is unique because it uses only muscles, arms, and body weight to provide resistance.

(4) Yoga:

Yoga helps to connect the individual consciousness with the universal consciousness through physical activity. It aims to improve not only your physical health but also your emotional and spiritual health. Through repetitive movement, the act of yoga can be a highly therapeutic cardio workout.

These movements focus on building flexibility and strength. Different types of yoga include meditation at certain point during the workout. The meditative part of yoga attracts people who want to get rid of stressful situations and heart problems.

There are many different yoga types, one of the best options to help you cope with Kundalini, to help you maintain blood circulation. If you are looking for something physically stimulating, you can try Sivananda Yoga to increase mind & heart relaxation and strengthen muscles.

(5) Team Sports:

You may not think of yourself as a “sports person” but there are many adult sports leagues full of people who want to have fun and stay healthy.

Sign up for soccer, football, basketball, or whatever suits your desire. Running around an area or court is guaranteed to increase your heart rate.

Check out your community for non-competitive sports leagues. Maybe you will make a new friend when you are!

30-Minute Cardio Dance Workout

Dancing is an excellent method to blow off some steam while also getting your cardio in. You may think that dancing is limited to Zumba classes, but what’s holding you from simply dancing around your room?

Dancing is a form of whole-body appearance, so dance exercises are a great way to relieve stress. Dance exercise is rooted in music and integrated movements that incredibly cardio therapeutic. Dancing allows you to come out of your body and out of your head while expressing your creativity and keeping your heart rate in mind.

You do not need to attend your favorite dance class; there are still plenty of options for you. Yes, you can still get a great cardio workout at home without going to the gym, even if you don’t want to run, walk or bike out.

Related post: How Body Fat Percentage Actually Look Like

30 Minute Cardio Workout Body Project

We’ve explained five effective cardio exercises that will put your cardiovascular and muscular systems to the next level. 30 minute cardio workout body project also ideal for those who feel overwhelmed to get their brain into “workout” mode and want to disperse into a simple workout.

This is going to be very hard when you saw the word “recovery” and had to change everything to low impact adaptations which felt a bit frustrating. But you will sweat a ton by the end!

[wjrnow]

Marathon Running Guide for Beginners

While training to run a marathon, one needs to focus on cardiovascular fitness and musculoskeletal resilience (the ability of your skeleton and muscle to bounce back). Your body encounters a significant musculoskeletal resilience factor compared to cardiovascular fitness when the distance to run increases.  Put, in other words, running short miles needs your body to receive oxygen as fast as possible. However, if you wish to run all day long, you will need to bear compressive and ground reactive forces on the musculoskeletal system. A marathon takes a middle ground while challenging both these components. The marathon-running guide for beginners that we have provided below will help you find the perfect regime for your daily running routine.

How and Where to Start?

Marathons vary from peaceful, low-key events with tens of thousands of competitors on backcountry roads to spectator-lined metropolitan courses. Race a few quick runs, root for a competitor, or participate at marathons to help yourself get accustomed to the event and recognize your interests. Here are a few things to keep in mind:

Visit a Physician: Marathons that go as far as 26.2 miles or more will put you at a comparatively higher risk of injury than casual everyday jogs. Therefore, you should consult with your physician before you take on any training program.

Give Yourself Time: The conventional wisdom recommends that aspiring marathoners maintain a running routine for as much as a year before they take on any training program. One factor which often leads to injury while you run is building weekly mileage too quickly — so don’t overlook the importance of running at least 20–30 miles regularly a week before you commit yourself to marathon training.

Don’t Start Big: Start with short races that cover 5K, 10K, or maybe half a marathon. Short tracks are the most efficient way to mentally and physically prepare for your first marathon. You should try building your weekly mileage with time by running nothing more than three to five times a week.

Preparing Yourself for a Marathon

Base Mileage

Training programs for marathon range anywhere between 12 and 20 weeks. Beginners who are just starting need to aim at building their weekly mileage to as much as 50 miles over four months that lead to race day. Running three-five times a week is enough. A relatively relaxed pace allows your run to complete itself at its best. You should take care to run at a leisurely pace– think in terms of anything that will enable you to have a conversation. When building your base mileage, don’t increase the weekly limit you have sent by more than 10 percent. The focus of your base training phase should be on:

Increasing endurance- this refers to your aerobic capacity.

Training your central nervous system is needed to ensure that the communication between your muscles and brain remains efficient.

Improving muscle strength mainly focuses on preventing injury and ensuring a smooth transition to more challenging workouts.

Increasing Distance

The next step in your training is building your long run every week. Do this once every week or a maximum of 10 days. Make sure you increase the long term by a couple of miles every week. Remember to take it down a notch to avoid overtaxing your body and preventing injuries.  Doing such runs at a slow pace will help build confidence by allowing your body to adjust to longer distances while you only burn fat for fuel. Most training plans require that you run as much as 20 miles. However, when you run a marathon, you might have to cover an extra few miles. If you train correctly, your body will attain a peak shape that you can take advantage of on the day of the marathon, along with the crowd support and adrenaline rush you are sure to get. Some other points to keep in mind:

No Garbage Miles: To stop the “garbage miles” from affecting your regime, the perfect weekly routine will consist of a few days devoted to weightlifting. There will also be other long-term days that will help the body heal from the intense regime while constantly developing enormous stamina.

Dressing Right: Review the prediction for the day’s weather, and dress accordingly. Carry the tried-and-tested gear and not anything new.

Choosing the Right Shoes: Naturally, if you start in the winters, you will have to be careful about what you are wearing. Pick the shoes that will give you maximum support and protection while staying comfortable at every step, particularly at long distances.

Training your Muscles: Working on muscle performance is essential. The right approach towards it is pushing yourself to the practice of running faster paces on an 800-meter track or even the gymnasium treadmill. This workout helps develop the body and prevents it from overwhelming itself while the athlete remains motivated to move at a heightened speed. A better way to end the long runs is by forcing yourself in the last mile to move harder so that your muscles are accustomed to completing the marathon at a higher pace.

Enjoy: Reflect and rest instead of racing on the day before the marathon. Spending too much time running or walking can just tire you out. On the other hand, sticking around the entire anticipation of the pre-race will increase your stress rates and leave you tired by the end of the day. However, taking a long, 20-minute run to shake off your muscles and relax your emotions may also be helpful. If you’re racing, take the opportunity to note you’ve worked well and are prepared.

Taking Proper Rest

Days of rest imply no racing. They let you heal your muscles from taxing workouts and help avoid mental exhaustion. Injury is the worst threat of all potential marathoners, and recovery is the most excellent defense against damage. If you’re waiting on your rest days to do something active, you should consider some cross-training as an option. Cross-training may include yoga, swimming, cycling, hiking, walking, weight lifting, or any other active pursuit that is not as high-impact as your everyday running. Drink many cups of water or an energizing drink in the immediate moments after you finish the race. If you can, try and move a little to help your muscles calm down. Perform gentle relaxation exercises. Eat some simple carbohydrates, regardless of whether you like it or not.

Building Aerobic Metabolism

These days long runs are almost always compared to your endurance. If you wish to increase stamina, you need to increase the distance of your long run. Long-distance running has some apparent benefits:

Mitochondria become denser

You race faster

You remain more energetic

The efficiency in running increases

There is an improvement in muscle strength

This helps you become mentally tough

You build a dense capillary network that delivers oxygenated blood

Follow the steps below to increase your metabolism:

Speed training is an optional feature to add to your fitness schedule. It will improve your aerobic ability and make it easier for you to ride! The most popular forms of speed-work are progression runs, intervals, and tempo runs.

Progression runs make for an excellent early-season exercise, where you slowly ramp up to the pace of a tempo at the end of your sprint.

Intervals are a series of repetitions of similar, short runs, completed at a slightly quicker speed than usual with jogs of rest in between. For starters, you might run 4 X 1-mile repeats at a fast pace, with 5 minutes of easy jogging or even alternating walks throughout the mile.

After intervals come, the longer tempo runs— generally about 4–10 miles, based on where you’re in your workout. These require you to run at a demanding yet manageable pace. This exercise style prepares both the body and the brain to take out demanding tasks for a prolonged period.

The muscle is a tissue that remains metabolically active. This implies that during exercise and at rest, it can use oxygen for heat. A pound of flesh consumes around five calories or so over a 24-hour cycle, so the introduction of 4-5 pounds of muscle will increase the metabolism by about 20 calories a day.

Neuromuscular Fitness

Neuromuscular exercises help improve leg strength and neuromuscular health (your brain’s capacity to interact efficiently with your muscles). This is essential even if they are not your primary target. Some great ways to build neuromuscular strength are:

Running fartlek workouts once every 2-3 weeks

Sprinting up a hill 1-2 times in a week

Running strides a couple of times in a week

Hill sprints and strides are best considered “drills” instead of “workouts.” They ‘re an addition to your workout regime but not as parts of running, such as track intervals or hill repetitions. There is no need for you to do more than three hill sprints and strides a week. The “bridge” between quick, easy races and more demanding workouts is given by Fartlek preparation.  By utilizing resistance (weight) to stimulate the central nervous system, you will healthily attract loads of muscle fibers.

Muscular Training

Several muscle fibers are activated from both lifting and moving quickly – they “use more muscle,” which is more efficient in creating strength. Thus, it is evident that fast running and weight lifting are a part of your physical preparation – irrespective of whether you’re practicing for a mile run or a marathon. Here’s an easy way to get going if you’re new to strength training:

Start with exercises on bodyweight strength.

After 1-2 months, add medicine ball and resistance bands workouts.

You will now be able to step up like a pro with a good weight lifting plan.

After you start to lift daily, you may feel “off” when not doing it.   You will discover that you don’t heal as quickly, and feel less secure. Other things you should do:

Build the mileage slowly and for the long term

Regularly participate in hill sprints or strides.

Complete aerobic workout every seven to fourteen days

Include a fast fartlek workout between 10-14 days.

Nutrition for Marathon Running

It is easy to guess that you will need extra fuel for the miles once you start running. You’ll approximately consume an additional 100 calories for every mile you race. Not just this, the muscles would require extra protein to hold themselves up when working successfully. Here’s a short introduction to the foods you can consume as marathoners:

Glucose Drinks

These are taken in the first 15 minutes after your run is over and are best digested for muscles wanting sources of fuel. It is critical to have 15 minutes, as this is when your muscles will use them best.

Complex Carbohydrates

These deliver slow and steady energy. Complex carbs, including whole bread, whole grains, and unrefined pasta along with vegetables and potatoes, won’t cause the fast blood sugar rise and drops that leave you feeling exhausted when you complete your run.

Protein

Protein is necessary for the reconstruction of both tendons and muscles. Proteins are also critical to hormone control. The more often you exercise, and the more ground you cross, the further work will need to be undertaken to strengthen the muscles. A simple reference is that you’ll need up to 1.5 grams of protein for every kilogram you weigh if you’re running long distances. If you are just looking to lose a few pounds, your nutrition should be good quality and ideally lean, such as meat, tofu, poultry, nuts, and fish. Low-fat protein should not be an issue for those runners who don’t have a weight problem.

Fats

The healthiest oils to eat are monounsaturated oils, such as olive oil, canola oil, flaxseed oil, and avocados. Monounsaturated fats decrease heart diseases and stroke, making them the Mediterranean Diet’s essential ingredients. The receiving of their food calories from these kinds of fats and oils is safer for an athlete than from poor choices like lard or deep-fried stuff.

Water

Consuming water is essential for every individual, but this is even truer for a runner who sweats more than an average person. A good rule to abide by is drinking as much as two liters or eight cups of water in a day. There are other fluids like sports drinks, fruit juices, and herbal teas, which can be considered healthy fluids while you need to steer clear of caffeine and alcohol, which dehydrate the body.

Marathon Preparation FAQs

What Steps Should I Follow During the Race?

Move on gradually. It’s quick to get stuck in the excitement of race-day, but going too soon is a significant novice mistake. As long as you feel great, there will be plenty of miles to pick up your pace.

Remember that at the first few help stations, the bathroom queues are the largest. If you can wait for a couple more miles without some pain, this will save you time.

When you have a companion who arrives to encourage you, think about the places he or she can follow along the road. It can be a big help to have a partner along the way.

Do I Need Vitamins and Minerals?

Vitamins and minerals will play a vital role in giving you the strength to complete your run. When running, you will need increased energy, which would also mean you need more vitamins and minerals. These can preferably be given by a safe, well-balanced diet of new and whole foods. Bottled supplements can never substitute a balanced, diverse menu, and can be regarded merely as an option, instead of a necessity.

How Much Cushioning Should My Shoes Provide?

How much cushioning your running shoes contribute is mostly a question of personal choice. Over the years, empirical information has embraced the advantages of running with more, or less, or no padding at all — but there is no objective better alternative. However, different kinds of running shoes have their advantages. You should want to invest in a pair of well-cushioned running shoes if you’re running high mileage and have had to suffer foot pain in the past by spending too much time on your feet.

Reaching the Finish Line

Several runners desire to complete a marathon as a part of some personal challenge. You could wish to test your limits or might want to prove that you can go the distance. Maybe a friend of yours talked you into running or losing weight. No matter why, once you have made up your mind to become a marathoner, hold on to your resolve and make sure that you go the distance!

[zenvibesthings]

Find The Comfortable Yoga Mat – Yoga Mat Buying Guide

 Yoga mat is essential for performing the Yoga practice. It is basic requirement for people who loves to do yoga. Nowadays Yoga mats are become more popular among the yoga lovers because it helps to yoga comfortably without any harm. Also it enables you to do certain yoga poses which are not possible without and safety. So buying a yoga mat is good choice to keeping the yoga practice on the way.

Now the question is that how to find the best yoga mat which has good quality material and provide the best comfort throughout yoga practice. For Beginners yoga mat is essential thing. There are different types o yoga mats are available in the market such as Sticky mat, Eco friendly mat, premium yoga mat, deluxe yoga mat, printed yoga mat, cork yoga mat, Meditation yoga mat and so on.

Thus among all this which one is best to choose? The answer is difficult but you can choose according your need. But here I am suggesting to choose which on has following features 1. Your Need:  First you need to find the what type of mats you want and which type of yoga you are going to do. Thus for normal yoga practice you can use normal yoga mats which are available in custom size and has good material.

2.Body Type: Important one, Whn buying yoga mat you have to check it according your body size that must help do yoga. Standard yoga mats has size of 1/8 inches thick and useful for all people.

3.Type of yoga you going to do:  Yoga type can be the most considerable while choosing yoga mat.

If you are newbie then you must go with lesser quality mat until you become pro to use some expensive one. Some yoga poses need some traction to perfume some difficult poses .So you can choose according it. For some extensive youga practice you can choose coek yoga mats which are good for beginners and expert.

4. Place where you doing yoga: Yoga practice can affect with the location and also the yoga mats are preferred according the place or location you are doing the yoga practice. If your are doing yoga outside the home you must have to choose the mat having good portability and weight. But if you doing at home then there is no need to worry about weight and portability.

5.Thickness Of mat:   This is another point while considering yoga mats. Because the thickness of mat can help you to stick with ground more efficiently and help to perform yoga in good way. Thickness can allow you to spend more time without give any tiredness and make all moves easy .

6. Material of Mat: Going with quality is always worth it. So must check for quality material. Microfibre mats is good choice it has anti slippery coating which provides the extra grip and support. Also Natural rubber PU mats are one good option.

Thus Yoga mats can be chosen according above point but you can choose it according your need and type. For find ing the best yoga mats you can find more option in market with who selling the yoga mats online. You can check best yoga mats online. From my personal recommendation you can go with Printed yoga mat , Cork yoga mat they are one that has good quality material, good durability and available at different designs and size. So keep doing Yoga and stay safe and stay fit.