Exercise and Physical Fitness: Some Tips

It is a widely established fact that exercise and physical fitness go hand in hand. However, while most people know that exercising a lot will make them fit and healthy, they do not know how to make the most of the exercise and physical fitness connection. The result of this is people not getting the right results, getting injured or just simply getting bored of the whole thing.

If one of these things has happened to you then you need to know that it has happened because you did not go about your exercise routine in a planned manner. Here are some tips that would prevent these things from happening to you.

1. Research which exercise you should do: You should pick the right exercises for yourself because the primary reason why people think that exercising is not beneficial is wrong exercise selection.
2. Gradually increase the intensity and repetitions: Injuries occur when people exceed their physical limitations. The best way to counter this is to gradually increase the intensity of the exercise and repetitions.
3. Mix and match the exercises: Mixing and matching different exercises would not only keep you from getting bored and giving up but also lead to more long term and stable results.

These exercise and fitness tips are a great start to a healthier lifestyle.

Exercise and Fitness Tips for Beginners

There are far too many people in the world who start exercising but give in early on because they start thinking that the juice is not worth the squeeze. In different terms, people in the initial stages of exercising often give up because they think that it is too hard or too boring. In order for this to not happen to you, here are some exercise and fitness tips that you should take to heart.

1.It all depends upon your current level of physical activity: Your exercising regime should be formulated on the basis of how much physical exercise you get in your normal day to day routine. This way you would remain fresh while, at the same time, getting enough exercise.

2.You can make it interesting by variations and an mp3 player: If you find exercising boring then you should try different combinations of intervals and make them more fun with the help of a high tempo playlist on your mp3 player.

3.Supplement everything with a well balanced diet: Finally, regardless of how manyexercise and fitness tipsyou follow, if you do not supplement your exercise routine with a nutritionally balanced diet then you would, sooner or later, stop exercising from either fatigue or injury.

Remember, these Exercise and Fitness Tips for Beginners are great for your healthy fitness.

Yoga Poses Beginner Videos

Yoga Poses Beginner for new practitioners should be done slowly, don’t force them.  Once you have master these Beginner Yoga Poses, You can build up your practice.

Remember to listen to the instructor on these Yoga Poses Beginner Videos slowly and don’t sacrifice form for speed. Work to have your breath guide your practice.

Here is an article that you may enjoy:

My Plan For Health » Blog Archive » Getting back into yoga - Spring quarter is here, and I’m about to return to yoga practice. I have taken several kinds of yoga around campus. The Center for Wellness and Prevention offers evening classes Monday through Thursday, and the university offers Lunch …

Getting Healthy and Fit

Now is the time to focus plans on Getting Healthy and Fit. We started the year motivated to focus on Nutrition Healthy Eating and increased activity.

So how are you doing? What new Healthy Eating Habits have you developed?

Let me know what healthy habits you have started or continued toward your Healthy Nutrition Eating.  Now is the time to get Healthy and Fit by re-committing towards your daily fitness.

Recommended:

21 Simple Steps to Improving Your Fitness Lifestyle Now!

Please leave a comment and share your successes.

The recent earthquake in Haiti has created an outpouring of compassion to help those affected. After watching the devastation, many of us want to provide aid to those in need.

Fortunately, CNN recommended a site, the CharityNavigator.org, which provides an overview of established charities active in the Haitian relief efforts.

The Charity Navigator for Haitian Relief Programs rates these charities and provides links to many 3 and 4 star organizations.

Please note that they implore you to NOT send supplies directly. The better alternative is to donate to one of the worthy charities.

21 Tips on How to Get Motivated

If you want to succeed in today’s competitive world, you need to know how to get motivated and how to set goals.  But it is quite possible that although you want to stay inspired, you just have no idea of how to get motivated. Well, don’t worry, there is help at hand! Here are 21 wonderful tips that can get you motivated enough to set and pursue your goals:

1. Know your goals

Of course, you want to get motivated but towards what? Yes, goal setting is indeed important. Vague goals will not help. Be as specific as possible. Create SMART goals; Specific, Measurable, Action, Realistic and Time bound.

2. Have a positive attitude

Goal setting is fine. But if your attitude is not right, you won’t succeed. So, make sure that your attitude towards a task is positive. If you find that a particular task is interesting and the other quite monotonous, then it is probably your attitude.

3. Don’t forget to reward yourself

A key to get motivated is the reward that you will get once you achieve a goal. So, once you accomplish one stage, give yourself a treat. You deserve it!

4. Stop procrastinating

You can go on and on procrastinating. But it will not help you achieve anything. Don’t postpone anything onto tomorrow. If there is something that needs to be done, do it today.

5. Set yourself a deadline

A very important thing in goal setting is to set a deadline for each goal. Be professional. Set yourself a deadline. Stick to it.

6. Have a good support system

Everyone needs friends and loved ones. Their help and support can really come in handy when you are going through those tough phases in your life. So, make sure you have a good support system.

7. A goal for every work

Goals do indeed help you get motivated. So, whatever you do, make sure you split them into goals. They help an individual in staying enthusiastic and keep moving on.

8. A good rest

Being all charged up and working long hours is fine. But a build up of stress and fatigue can take a toll on your health. So, don’t forget to get a good night’s sleep and that occasional afternoon nap.

9. Change your approach towards failures

If things just keep going wrong, may be it is time to step back and contemplate about what is really happening. Study the matter at hand and try a different approach.

10. Keep a track on your progress

If you have divided the work at hand into smaller goals, it does become easier to keep a track of how you are doing. It also makes it interesting which further helps you get motivated for future goals.

11. Exercise regularly

Now, how will exercise help you get motivated, you might ask. Well, it’s because regular exercise releases endorphins and will keep you healthy and fit and make you feel good about yourself.

12. Interact with others

Keep in touch with people in your area of expertise. It can help you learn different perspectives in effectively resolving a situation.

13. Start your day with a positive attitude

If you begin your day thinking about the failures of the previous day, you will find it difficult to get motivated for the day ahead. Instead begin your day with a morning walk and a positive frame of mind.

14. Say thanks for your blessings

It is very difficult to be grateful for what you have when you are focused on what you don’t have. But a prayer of thanks in the morning and at night can help you count your blessings.

15. Meditate daily

A regular practice of meditation can go a long way in helping you both in goal setting and getting you motivated. Tough days, especially, become easier to deal with a regular practice.

16. Face your fears

If you want to get motivated, you have to face those fears. Running away will not help. So, get out there and crush them.

17. Take good care of yourself

A busy lifestyle can often force you to neglect yourself. But that is never a good idea. If you want to achieve your goals, you need to pay special attention towards taking good care of yourself too.

18. Cut out on clutter

Clutter can be in the form of unachieved goals or just problematic behaviors. If you want to get motivated and work towards your goals, you need to conserve your energy for the important tasks. So get rid of those distractions right now!

19. Notes to get motivated

Place small uplifting notes on places such as your refrigerator door. These notes can be just compliments on a work well done. Just notice the changes in how you feel each time you reach for that can of soda! (Make sure these notes do not become additional clutter)

20. Why are you doing it?

You need to have a reason for doing whatever you plan on doing. The stronger the reason, the more the motivation, and the more are the chances of success.

21. Set goals according to your capacity

Unrealistic goals will not help you achieve success. Goals should be hard enough to keep you motivated and yet not so far off that they become impossible to achieve. Before you start an exercise program, make sure you consult with your doctor.

Goal setting is a key to success. But to set your goals and achieve them, you need to get motivated. So, use the above tips and notice the difference.

Recommended reading:

How to Get Motivated

9 Ways to Avoid Winter Weight Gain

Reaching Your Fitness Goals One Victory At A Time

How to Get Motivated

The year 2009 is drawing to an end. I have begun to think about how to get motivated and how to set my goals for the year 2010.  How do you plan to get motivated to achieve your 2010 goals? Do you need to incorporate behavior change or support to achieve your goals? Well, here are a few pointers that have helped me:

• Set realistic goals

If the goals are unrealistic, you will find it difficult to get motivated to work on them. While goal setting, always keep in mind that goals should be neither too hard nor too easy. Goal setting should always be done keeping in mind your individual capacity, talents, and aptitude.

• Surround yourself with the right people

Keeping yourself surrounded with positive people can help you get motivated at achieving your goals.  Always remember, your real friends are those who may not be able to help you in goal setting, but are always there to support you no matter what. These are the people who can you get you motivated and get you back on track when the going gets tough.

• Divide your goals into smaller ones

While goal setting for the year 2010, it is, of course, great that you know what you want to achieve the next year. But to get motivated to achieve them you need to break them into smaller and more achievable ones.

• Reward yourself

When you achieve one small goal, make sure to reward yourself. Rewards are what everyone is looking for and rewards are what can get you motivated to go on to the next stage.

So, begin your goal setting for the year 2010 and use these ideas to get motivated at achieving them. Success can definitely be achieved with a little planning and the right attitude. Take time now creating a good foundation for yourself 2010 goals.

Holiday Fitness Tips

What are tips to keep fitness as part of your holiday? Plan ahead and be realistic. How can you enjoy yourself and not completely surrender?

Start the day with a brisk walk around your neighborhood. Be kind to yourself during the holidays, brief (15 minutes) routines are okay. Just don’t give up exercising each day. (If you need to…take a day off, just not two in a row, okay?)

• This is a great way to spend time with focusing your day or spending quality time with a rarely seen friend or family member.
• Also, you will feel great knowing you have raised your metabolism earlier in the day.

Did you know that if you eat right after exercising, it is not stored as fat?

Remember to hydrate with water. You will be tempted with other fluids during the holidays. So make sure you focus on including extra water. It helps flush your system.

Home Workout Alternatives

List five things you can do at home that will combine fitness with family time. This way you won’t beat yourself up if you really can’t get to the gym.

• How about squats and standing on toes while brushing teeth
• Arm exercises while watching TV
• Gentle stretches at the computer

Each person will have different needs and challenges.  Just be active to the best of your ability. Enjoy your holidays without guilt or surrender!

Leave a comment, sharing examples of home holiday exercising alternatives. Thanks!

Recommended Reading:

Fit and Healthy On The Road: Keeping-Up With Fitness Goals While Traveling
9 Ways to Avoid Winter Weight Gain
Healthy Holiday Eating

Healthy Holiday Eating

How do you feel about Healthy Holiday Eating? What will you do during the next two weeks to survive with your health intact?  Well I know that healthy holiday eating is a challenge every year for me.

What is your experience?  My four most challenging days are Christmas Eve, Christmas, New Years Eve and New Years Day.

Then there are the numerous daily attacks on my discipline with baked goodies and edible gifts.  In fact, it seems like food is everywhere. So, it is just too easy to eat unconsciously.

Since, every mouthful averages 25 calories. Just four mindless mouthfuls a day will equal 100 calories. And if you just give up, at the end of the month you’ve gain a pound.

Put a post stick in your pocket and write down each mouthful you eat.

Watch out for adding calories and have a plan

What are your favorite holiday foods? You know you want them. So make a plan.  If you want sweet potatoes (or garlic mashed), just don’t overload them with every topper (or gravy).

And be mindful of serving sizes. Remember the size of a deck of cards or balled fist is enough for most foods.

Avoid empty calories – alcohol, candy. You add the calories, but your body doesn’t feel full or gain any nutrients.

Eat Before Socializing

I discovered this tip a few years ago by accident:

• Eating a healthy snack and drink water just before leaving for a social event.  I skipped lunch and was famished before a major social event.  I realized if I waited for party food, it would be another hour. So, I ate a serving of oatmeal. This kept me feeling full and I was able to snack and converse with people. Flitting from person to person instead of snack to snack. It was life changing.

• Make food an accessory to the event; focus on engaging your friends. Think about the quality of your interactions, not the quantity. Did you realize that you can easily consume a full day’s calories at a party or holiday meal? And that doesn’t include breakfast or lunch.

Don’t skip meals like I told you I did because that is unhealthy. Make healthy choices during the day and for the entire holiday season.

What are you going to do about your holiday eating? Please comment.

Recommended reading:

9 Ways to Avoid Winter Weight Gain

The Link between comfort food, eating disorder and emotional eating

Here are 9 ways to avoid winter weight gain. Preventing weight gained during the winter is important. Studies have shown that winter weight gain averages 2 lbs,  accumulates over time and is tougher to lose.  If this extra weight accumulates through the years it may be a major contributor to obesity later in life.

1. Increase your protein intake to curb carb cravings in winter. Head off cravings for simple carbs by stocking up on healthier foods. Be very mindful of cravings for comfort food.
2. Stock your refrigerator and cupboards with healthier foods that are high in complex carbs. Healthy eating choices include; fresh fruits and vegetables, dried fruits (without added sugar), whole-grain breads and cereals and healthful, low-sodium soups. Foods that are high fiber, are utilized by the body more slowly, feeling satisfied longer. Eat more broth or vegetable based soups to stay full longer. Foods that contain water, keep you feeling full longer than just drinking water.  So, stock up with healthy foods low in calories and high in water content, fill you up faster.
3. Have snacks in-between meals.  Snacking boosts your metabolism, maintains your energy between meals and keeps your blood sugar steady. Plan several protein, fiber-rich snacks a day; unsweetened applesauce, roasted unsalted nuts and seeds, dried fruits made without sugar, such as raisins or apricots; and whole-grain cereal.
4. Keep a food journal, honestly listing your entire food and beverage intake. Assume most mouthfuls are minimum 25 calories.  Some people keep a list every day; others keep a list for a week, once a month.  Whether you use a PDA, phone app, online tool or paper diary, journaling is effective.
5. Never, ever go to a party hungry. Remember to have fun, see and talk to people. Create a plan to resist excess holiday party and food temptations. Don’t expose yourself to temptation without planning. One successful trick I use is to eat a serving of oatmeal before leaving home.
6. Keep physically activity. Weather may prevent outdoor sports, so plan for indoor activity.  When your time is tight, don’t become obsessive, but do be consistent. Plan on being active daily.  At least 3X weekly spend planned exercise time. Buy a few DVDs for indoor activity, Plan 10-15 minute bursts of activities, Create new exercises patterns, Walk upstairs, mall walking.
7. Avoid empty calories on foods or beverages. Avoid or minimize alcohol.  Alcohol is loaded with empty calories.  Drink a full 8oz. glass of water often.
8. Consider taking Vitamin D supplements to compensate for less sunlight and outdoor time.  Check with your doctor.
9. It is okay to say no.  You do not have to accept every invitation or eat/drink every item offered. Practice if you must, but don’t feel guilty about protecting your health.

The key to avoiding winter weight gain is to be aware and mindful of both your eating and exercising.  Take the pressure off and think about what you eat and how you are active.

Please comment. Share how you prevent winter weight gain with other readers.

Support National Breast Cancer Awareness Month (NBCAM) during October and use the information and links provided to self educate yourself.

• National Breast Cancer Awareness Month
• Susan G. Komen for the Cure
• Breast Problems in Women Flowchart
• What Should You Ask Your Doctor About Breast Cancer?

Breast Cancer Awareness Month strives to encourage women to be aware of the importance of early detection, yearly mammograms, support for those affected by breast cancer and raise funds for research towards prevention, cause and a cure.  Breast lumps, pain, discharge or skin problems can be a sign of a minor problem or something more serious, so it’s important to pay attention to any changes.

Breast cancer is one of the most common types of cancer. It  is usually treated with surgery, radiation, chemotherapy, and medications. Breast Cancer can be genetic (accounting for approximately 10 percent)  or environmental.  Elements in the environment are the cause of approximately ninety percent of breast cancers.

Unfortunately, the reality of being faced with breast cancer is inevitable for most of us.  We must self educate and take advantage of modern technology.  The NBCAM and Komen links provide general information regarding breast cancer. While the links to the flowchart and questions for your doctor will assist in providing you with information specific to your body.

Please leave a comment about how breast cancer has affected you or your family. Or do you participate in activities that raise awareness or funds for research?

Multitaskers are bad at Multitasking!  Stanford researchers compared Multitaskers and Unitaskers and found significant differences in memory, ability to concentrate and easily distracted. The results found multitaskers couldn’t concentrate and their memory stinks, resulting in not doing anything well (or rather to the best of our ability).

I know, we all think we are the exception; terrific with multi tasking, listenening to music, watching tv, texting/talking on the cell phone, checking email and surfing the web. But I have to admit that I started this post as an hommage to my month of focusing on Yoga (September was National Yoga Month). My plan was to celebrate the increased results from concentrating on my Yoga focus and mindfulness. Yet, as I started writing, I realized that intentional focus, mindfulness and unitasking were contrary to my usual multitasking.

The truth appears to be that we operate more like our computers with too many programs open, we slow down or crash. I have refined several habits and become more productive as a result; reducing the stimuli of having too many distractions siphoning my attention.  Instead of juggling too many tasks, I really focus in the moment.  What about you? I really want your thoughts and comments on multitasking.

What do you think? Please take a minute and share your comments.  Thanks!

Here are Nine ways to proactively prepare for the upcoming flu season. With the return of the H1N1 flu, Swine Flu, are you ready? (Additional CDC Tips, Click here) Swine flu has become the world’s dominant strain of influenza and the World Health Organization predicts that within two years, nearly one-third of the world’s population will have caught the swine flu.

Consider taking these 9 steps now, before you or your family comes down with swine flu.

1. Make a plan. Both medical and workplace experts suggest you create your plan now; know your company or child’s school flu policy.  Schools and workplace will be stricter in preventing the spread of illness.  Don’t be surprised later due to poor planning.  Does your company have a leave policy? How to keep up with class work?

2. Do you recognize the signs of illness? The CDC recommends you stay at least 6 feet away from people with flu-like symptoms, and you stay the same distance if you become ill. In fact, avoid others until you’ve been free of fever for 24 hours.  Avoid touching your eyes, nose, and mouth. Have your doctor’s phone number and current medication easily located.

Children should get medical attention if they:

• Have fast breathing or trouble breathing
• Have bluish or gray skin color
• Are not drinking enough fluid
• Are not waking up or not interacting
• Have severe or persistent vomiting
• Are so irritable that the child does not want to be held
• Have flu-like symptoms that improve but then return with fever and a worse cough
• Have fever with a rash

Adults should seek urgent medical attention if they have:

• Difficulty breathing or shortness of breath
• Pain or pressure in the chest or abdomen
• Sudden dizziness
• Confusion
• Severe or persistent vomiting
• Flu-like symptoms that improve but then come back with worsening fever or cough

3. Stock up now. Get in the habit of taking your laptop home daily.  Do you and your children have portable sanitizers to use when washing is not available?  They are available at local drug stores. (These sanitizers are drying, so make sure to also carry lotion!) Stock up now with food supplies and comfort foods – electrolyte drinks, household cleaners, soft foods, pudding cups, extra canned soups, tissues and toilet paper.  Also make sure you have a thermometer to take your temperature. Here is the link to the Pandemic Mask.

4. Decide who the care-giver is if/when children become ill. One parent to take care of the ill, one to maintain normal household duties. If you live alone, fatten up your social network now and create “flu-buddies”

5. Don’t Go to Work Sick or Send Sick Children to school. Always be ready to work from home. DVD, magazines and Books - keep a few light, uncomplicated diversions for the down time.

6. Preventive steps: Get vaccinated. Get the regular seasonal flu shot and the swine flu shot when available.  Check your local listings for availability.

7. Don’t touch your face.  The virus enters the body through the eyes, nose and mouth. Keeping your hands clean is a huge preventive step.

8. Be healthy, take vitamins, eat healthy, exercise and reduce stress.
9. Enjoy time in a sauna a couple of times a week, the steam and heat can supposedly kill off viruses (if it’s over 80 degrees).

Although the outbreak may be milder than anticipated, it would be irresponsible to completely ignore all the warnings.  One of my favorite quotes is: “Four steps to achievement: plan purposefully, prepare prayerfully, proceed positively, pursue persistently.” William A. Ward

Comments are appreciated. I love feedback.Thanks.

September is National Yoga Awareness Month.  This is a great month to increase your awareness of wonderful benefits of yoga.  Take this time to explore why millions enjoy practicing yoga.

Are you curious? Learn the therapeutic benefits of different yoga poses, how to use yoga for healing, fitness, preventing chronic diseases, and being more in tune with your body.

There are actually different types of yoga styles that are being taught and practiced. Choosing the right type of yoga style will depend on your specific needs and your own fitness ability. Whereas Hatha, Vinyasa, and Iyengar yoga styles can be safely practiced by anyone and are ideal for beginners.

If you need to read up before taking the plunge, spend a few minutes reviewing these articles: Yoga Self-Taught by Andre Van Lysebeth, Yoga For Beginners, Yoga Anatomy by Leslie Kaminoff.

Related Posts

1. Tips for Yoga Beginners
2. The Different Types of Yoga Styles
3. Yoga for Weight Loss for Beginners and Essential Yoga for Inflexible People
4. Review: MyYogaOnline.com
5. The Benefits of Different Types of Yoga Pose

Review: Yoga Self-Taught by Andre Van Lysebeth

Do you want to learn yoga, specifically Hatha yoga, with the help of a book? Then Yoga, Self Taught is probably the best book available. And the interesting thing is that it’s not a new book.

In fact, this book has acted as a guide for yoga beginners around the world since the 1970s and it is still considered as one of the easiest to understand and the best possible book for someone who has developed a new found interest in learning yoga poses.

In simple and easy to understand language, Yoga, Self Taught presents the basic premises of Hatha yoga and then goes on to discuss the benefits one can expect from its regular practice. Even though it was first published so many years back, the illustrations and the photos of the different yoga poses or yoga asanas are clear and provide useful knowledge in understanding how exactly each posture is to be performed.

The book describes a sequence of yoga asanas and a few breathing techniques. If you are a yoga beginner, you can include this sequence and the breathing techniques easily within a 30 minutes practice session.

• It explains the significance and the benefits of the different yoga poses in a scientific way. Each step of the yoga posture is described with the help of clear instructions and great photography.
• And if you think that a particular pose is too difficult for you, you don’t have to give up on it. This is because the author also describes certain modifications that you can do with a yoga pose so that it becomes easier. This proves especially useful for a yoga beginner.
• And it doesn’t just describe the correct steps involved in performing the pose. In fact, it also shows how not to do a pose and the common mistakes which one makes while doing a particular yoga pose.
• These mistakes are also described with the help of pictures, so the reader can clearly understand how he/she can avoid making these mistakes. It even discusses how an incorrectly done yoga asana can harm an individual. Now, this is something which you will not find in any yoga book.

The focus of the book is definitely on the physical aspect of yoga. But it doesn’t ignore the importance of yogic breathing. This is why it has an exclusive chapter on yogic breathing. It describes a few breathing techniques and discusses how proper breathing can actually help in managing stress.

Clear instructions, clear photos for each step of a yoga pose, and modifications to make it easier. These are the things which make this book perfect for yoga beginners. So, if you are looking to learn yoga through a book or if you are just looking to add a good yoga book to your library, choose Yoga, Self Taught.

Whether you are a yoga beginner or an advanced yoga practitioner, you sure cannot forget to buy some wonderful yoga accessories for making your yoga and meditation sessions a more peaceful and more healing one.

Santosha.com provides an opportunity for you to go through their online shop and choose from among a wide range of yoga products right in the comfort of your home. So, you may choose to do as many yoga poses as you want during a yoga session, but don’t forget to get some great yoga supplies from Santosha.com .

Their wide range of yoga supplies include eco-friendly yoga mats and rugs made from cotton. And if you have yoga mats, you need a place to keep them. So, buy the very stylish yoga bags and totes from Santosha.com to make storage easier or to carry your yoga mats while you are traveling.

If you are a yoga beginner, Santosha.com has bricks, wedges, and blocks made of lightweight foam, and eco-friendly cork.

• Bricks can help the yoga beginner to modify poses depending on their individual flexibility levels.
• Wedges come as handy tools to help you perform squats and forward bends. They also have a complete set of shoulder stand foam set.
• And of course, stretching is made easier for a yoga beginner with the help of yoga straps. You can also buy yoga bolsters and cushions and yoga blankets to make your yoga session a more comfortable one.
• And then there are books, videos, and yoga music and audio. You can learn yoga asanas or yoga basics through their books and videos.
• For the accompanying music during your yoga and meditation session, you can choose from a wide range of dance music, healing music, and instrumental music products, all available on Santosha.com.

For making your meditation session a more peaceful and more healing one, don’t forget to buy some meditation cushions, aromatic incense, and meditation timers. There are also gongs and chimes available. You can use them for your various cleansing rituals or as decorative items. And don’t forget to pick some instructional and inspirational guided meditation audios and videos from meditation experts and books on meditation.

Santosha.com has a wide range of products available to help introduce the magic of yoga into your everyday life and make it more peaceful. There are jewelry and mala beads, decks, charts, and posters, essential oils, soy candles, and aromatherapy supplies. You can buy gift certificates for your loved ones or choose gift items from their “gifts from the heart” section. These include Om symbols, greeting cards, shawls, wall-hangings, statues, and chakra-inspired tea bags.

Their wellness and bodycare section includes neti pots, herbal eye bags, and soaps made from rose, sandalwood, and jasmine among many others. They also have a range of fresh, organic, and contemporary textiles to make sure that you get a peaceful sleep and are aptly called the Sleeping Buddha Bedding.

So, if you are looking for some wonderful and natural supplies for yoga and meditation or some products to make your life more peaceful, don’t forget to check out the wide range of products available on Santosha.com.

Most of us have at one time or another, tried an exercise program, a fad diet or even a combination of both because of different reasons. Whatever your body’s needs are, The ViSalus Sciences Body by Vi 90 Day Challenge is geared towards helping you achieve your goals. People have different needs for their bodies. Some people are clinically obese and need to lose weight. Some just want to lose a few pounds. Some want to get fit and toned and there are those who just want to maintain a healthy lifestyle.

Unlike other programs, which turn out to be fad diets, Body by Vi “is based on nutrition that helps you burn fat, keep lean muscle, boosts your metabolism and helps control hunger.” Formulas and ingredients are patented and will help achieve an individual’s goals on his/her terms with guaranteed results. The program includes fitness tips and plans, nutrition guides and tracking tools that you can download from the website.

There are three kits in the Body by Vi Program:

1. Body by Vi “Balance” Kit - helps you begin your journey by providing your body with good nutritional balance
2. “Shape” Kit - will help accelerate your results in achieving a slim and trim body
3. “Transform” Kit - the ultimate power of the ViSalus product line which will help you see and feel maximum results
4. Program Guide - contains information, recipes and a journal to help you track your  success.

An online “Health Membership” is included in the kit which will give you access to different online tools you can use to help you succeed. Upon joining the challenge, you can log into the online community where you will meet other people who have participated and who are presently participating in the challenge. They will be your support group and they will help you achieve your goals.

When starting the Body by Vi 90 Day Challenge, follow these steps:

1. At the beginning of the program, take your body measurements and your “Before” Photo, upload these into your Health Membership Profile and show your results as you move towards your goal.
2. Using the ViSalus recipe database, you can enter your dietary needs and preference into the database and you get a customized meal plan. Your shopping list is then sent directly to your email or phone.
3. You can also customize your fitness plan. You can find a plan that will match what goes on in your life (i.e. your schedule, your goals). You can choose an exercise plan from available videos.
4. Track your progress. Always update your Vi-Net profile, so you can share your progress with the rest of the ViSalus community. As you go through the challenge, celebrate every little success that you have.

There are available video testimonials of different people from different walks of life who have succeeded in improving their lives through the Body by Vi Challenge. Their “Before” and “After” photos are very powerful visual aids that show the average person that anybody can do this challenge.

There are so many available health programs out there. Many have made promises from helping a person lose weight, helping others look beautiful, helping people look feel good, etc. Many are effective, some are not. But what makes Body by Vi stand out?

With Visalus Body by Vi:

• Body by Vi offers a comprehensive health program that has a simple nutritional program with menu plans and recipes that you can customize to your body’s needs.
• You get to keep track of what you eat and get to understand how your diet choices will accelerate your progress. You can also customize your exercise program according to your needs and your goals.
• You can then choose a workout program from the exercise and video programs available at ViSalus. These are simple exercises that can be done at home or at the office. Some exercise can be done outdoors or at the gym.

Perhaps, most important of all, would be the ViSalus Community. When you join the Body by Vi Challenge:

• You will join an online “Health Membership” and you will have instant access to online tools to aid you in your success.
• You will also get to meet other people who are also participating in the Challenge and people who have already finished the Challenge. The Community is always there whether you just want answers to some questions or you need to have some encouragement as you go through the program.
• You have access to many pointers from experts and regular people like you who just want to have a better life.

So, if you want to have a better, healthier life without the hassles of doing a health program that does not suit your needs, or involves fad diets and watching endless exercise videos, just make things simple.

Got 25 minutes? Spend it ‘shredding’.

Most of us excuse ourselves from having a regular exercise regimen because of our busy schedule. But if you really want to establish a workable routine that will fit into your daily activities, then a short exercise video would be the easiest solution. Let’s look at a particular video – Jillian Michaels – 30 Day Shred.

There are so many short exercise videos out there, specifically because trainers already know you’re busy and they want to give you no excuse not to work out. There’s that important question, though, of how effective a short exercise video can be.

The Biggest Loser trainer Jillian Michaels leads the workout in this video. It features workouts that are around 25 minutes long. It surely sounds like a short time but when you do it for the first few times, especially if you haven’t been working out for a long period of time, you’ll surely feel like you did an hour and a half’s worth of exercise.

• The effectiveness of this workout comes from the intensity, not the amount of time you spend doing it.
• You will have no chance of resting in between the routines. It is designed to move you to the next routine right after a previous one.
• Jillian stresses in the video that it’s better to really work your body in a shorter amount of time than spend hours faking it at the gym.

There are three parts to a work out. Every part is made of 3 minutes of strength training, 2 minutes of cardio and one minute abdominal exercises. The workouts involve movements that require larger muscles and more muscles at the same time. This adds to the intensity and fat burn.

Jillian Michaels – 30 Day Shred DVD is designed to take you through 30 days of workouts with progressing intensity.

You spend the first ten days following Level 1.

The next ten days will have you perform Level 2 and the last ten days will see you through Level 3.

People who qualify themselves as intermediate exercisers or advanced exercisers might want to skip Level 1.

However, it will do everybody good to start with Level 1. After all, you will not find the intensity of the workouts in Level 1 disappointing.

Jillian Michaels provides really great motivation. For most of the exercises, there are equivalent beginner moves so that you can still perform them if you’re a beginner. The difference for beginner moves is that there is a shorter range of motion. The workouts are doable but they are definitely not easy, enough to challenge you and shred your fats day by day.

After this short workout, you will definitely feel that you spent 25 minutes of your day wisely. In that short amount of time, which is easy to squeeze into your morning routine before going to the office or your evening routine after coming home from work, you will have worked your muscles enough to shred those pounds and shape your body into a healthy new form.

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Recommended:

• For the beginner, take our Diet/Eating Personality quiz and Fun Fitness Program Questionnaire to assess yourself.
• Get help losing weight with eDiets.com
• If you enjoyed this article, please take the time and take our fitness survey so we may continue to research articles of interest. Click Here to take survey

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