YOGA : MIND, BODY AND SOUL

           Yoga is a spiritual technique originated from India, that practice on the integration of mind, body and soul. Using this technique can increase flexibility, muscle strength and toning. Your energy, metabolism, weight reduction with a healthy diet will improve. Yoga helps with the relief of stress, memory and cognitive functioning will increase as well as performance. I advise before adding this to your exercise regime, consult your doctor. If you are taking any medications, have injuries, or any health concerns speak with your doctor about this routine. 

             On Sunday's Yoga is my routine to stretch, relax, and relieve the soreness of my muscles from lifting heavy weights on a regular basis. My flexibility has increased, I am able to focus more and not stress. I usually follow the program P90X Yoga, which has some difficult moves that took some practice to master. When I have a stressful week from work, or home, yoga takes me to a spiritual place to help me find inner peace. I have been to a hot Yoga class that is very intense and helped with breathing and my posture. My kids join me on Sunday's when they want to learn a new routine. This is also a good idea for those who have children.

             

             I have a few websites listed on this page you can visit for Yoga tips for those who want to start their journey. Although this may be tough for some, that is fine. One day you will be a pro with Yoga. Purchase a mat from five and below, Target, Wal-Mart or any sports store to do this routine. This does not happen overnight, takes some practice to achieve. The body is your temple take care of it inside and out.

Yoga websites to follow:


http://www.health.com/health/gallery/0,,20727134,00.html
http://www.fitnessmagazine.com/workout/yoga/poses/beginner-yoga-poses/
https://www.beachbody.com

                     

                       DEPRESSION AND YOUR HEALTH 



         Depression "is a condition in which a person feels discouraged, sad, hopeless, unmotivated, or disinterested in life in general. When these feelings last for a short period of time, it may be a case of "the blues." https://www.adaa.org/understanding-anxiety/depression

      We all know someone who is going through or has overcame Depression. About nine years ago when I gave birth to my first born son, I suffered from Depression. He was everything I had imagined and wanted. This little innocent person gave me hope, life and joy. I didn't understand this dark cloud that was following me. There were times I didn't want to eat, couldn't sleep at night, go outside, answer my phone calls or text messages. I was discouraged having no luck searching for a job after leaving the previous one. I had support from my mother aka Shero, family, friends who was always available when I needed them. My mother's journey was similar to mines, she knew how I felt and overcame this dark cloud. I did not want to seek professional help because I had a newborn baby. I decided to find my happy place to move forward from this condition.

          When my Ob/GYN gave me clearance to exercise, I started my journey to fitness again.   I wrote in my journal weight goals, exercise regime, meal plans, family time. I researched on home exercises, healthy meal plans, and ways to overcome depression. Once I created my calendar, I chose a date to start, how many times a week to work out, a meal plan, me time, and family dates. When I had those plans in motion, I slowly felt happy, and alive again. Depression " can lead to weight and obesity-related illnesses like type 2 diabetes. Others lose their appetite or fail to eat nutritious food. Eating problems can lead to stomahaches, cramps, constipation, or malnutrition. Symptoms may not improve with medication" http://www.healthline.com/health/depression/effects-on-body. 


      Depression impacts your immune system making you vulnerable for infections and diseases. When your feeling sad, lose of appetite, crying, hard time focusing, aches, or fatigue. I advise you to call your parent(s), family member, friend, or doctor. Discuss this with someone to overcome this dark cloud that is trying to take over your Life. Go outside for a walk, go shopping for retail therapy, sign up for a gym, movies, roller skating, bowling, read a book. I encourage you to find something that will keep you busy and happy.

       I have posted links to websites giving more information on Depression. There are many different types with solutions to guide you.



Articles to read
https://www.adaa.org/understanding-anxiety/depression
http://www.healthline.com/health/depression/effects-on-body
http://www.clinical-depression.co.uk/dlp/understanding-depression/the-physical-effects-of-depression/





"Keep Moving Forward"
   

                                                                          

                            TRAINING THURSDAY'S


   
                         NO GYM, WORK OUT AT HOME


            Begin with a strength training plan that you want to start at home. For example, P90X, Barbells, Cross Fit, Insanity, Beach Body workouts. Which ever you choose, make sure it fits your schedule. I have a few links on proper techniques and exercise to do at home. I will share which ones I have used that created amazing results. I suggest using free weights and compound movements like squats, curls, deadlifts, bent over rows, bench press ( use your couch or bed).  Some techniques does not require weights. If you don't have any that is fine.

            Remember consult your physician if you take medications on a daily basis. When your feeling nausea, dizzy, or sick stop exercising. I don't want you to push your body to that point. Ladies, please please stop listening to others when they say you will get bulky. This is not true, our bodies does not produce enough testosterone to be bulky like the hulk or body builders you see on tv. Exercise consistently on a daily basis and you will see results in about 4 to 6 weeks. I will add more workout out plans on posts. Here are a few that I choose for you to start. NO EXCUSES!!! Lets Begin to burn those Calories off!!!





       LEG SESSION                                               QUICK WORKOUT         

       50 Jumping jacks                                              20 Body weight squats
       20 Lunges                                                         10 Push ups
       40 Calf Raises                                                  20 Walking lunges
       10 Jump Squats                                                10 Dumbell rows
       10 Side Lunges (each side)                              15 Second planks
       30 Squats                                                          30 Jumping jacks

       Repeat this 3 Times                                        Repeat this 3 Times

Pictures of me working out at home 

JOURNEY TO A HEALTHY NEW YOU!!

            You want to begin your journey to become healthy and fit. The question you ask yourself is Where do I start?. Some people may say "why do you want to lose weight? " you look fine" or "you look sick, skinny", "put some meat on your bones". Negative criticism from family, friends, spouse, colleagues, coworkers may cause discouragement. Try not to allow this to have an effect on your journey to a healthy new you! I have a guide that I use to kick start my goals. Once you block the negativity out of your life, you become unstoppable. Follow this guide and you will be on the right track. You can share with your family, spouse, friends, coworkers or keep to yourself. Once you let go and move forward, you will become that beautiful Butterfly who is ready to fly.

      Here are a few steps to follow that will guide you:

         1. Calendar- this should consist of times to workout, gym time, routine exercise regime, rest day, cheat meal day, spa day, family day, ideal due date you want to shed weight

        2.  Journal- this should consist of weight goal, jean and shirt size, meal plans, calories count, workout regime, amount of water consumed

        3. Gym attire- buy clothes that are loose fitting, comfortable sneakers, heart monitor, head bands, waist bands, gloves, back brace

         4.  Partner- find a family member, friend, spouse, coworker, who has a similar schedule like you to work out with. This will make the journey experience fun.

         5. Camera- take pictures of your day 1 start date every 30 days after until you reach your due date you want to shed pounds.


Remember:  Let go of the negativity and "Keep moving Forward"