Wellness Posts

Lose Fat In As Little As 30 Seconds!

support@wellness.com — Wed, 21 Sep 2011 06:22:38 Z

Wellness.com - Lose Fat In As Little As 30 Seconds! by shapesrin

30 Seconds Sprint For Weight loss!
By Jose Fuentes/S.C.S/M.S./CPT/Writer-Author

Sprinting is a high-intensity form of exercise, which is particularly beneficial for people trying to lose weight. High-intensity, anaerobic exercise, allows the body to burn more calories while exercising. It also has the advantage of causing the body to burn more calories after you've completed your workout. In other words, sprinting and other high-intensity exercises boost calorie burn for hours after your workout is complete.
We did a study at our private training center on 16 subjects: eight who performed a two-week sprint interval training program and eight who did exercise training. The training program consisted of between four and seven 30-second bursts of "all out" cycling followed by four minutes of recovery three times a week for two weeks. We found that endurance capacity in the sprint group increased on average from 26 minutes to 51 minutes! whereas the group that only did weights showed no change. The muscles of the trained group also showed a significant increase in citrate synthase, an enzyme that is indicative of the tissue's ability to utilize oxygen.

If you have a major impediment to fitness and conditioning because of lack of time."Sprint training may offer you an option.
"This type of training is very demanding and requires a high level of motivation, however less frequent, higher intensity exercise can indeed lead to big improvements in weight loss and overall health and fitness."

Check our e-book and learn how to lose 10 lbs every 30 Days for life! visit this link:
http://www.shapesrin.com/ebook.html

National Yoga Month: Crystals for a Yoga Practice

support@wellness.com — Sun, 18 Sep 2011 15:37:49 Z

Wellness.com - National Yoga Month: Crystals for a Yoga Practice by Andrew Pacholyk

by Andrew Pacholyk, MS. L.Ac
http://www.peacefulmind.com

September is National Yoga Awareness Month. I am dedicating my writings to the power of yoga! Yoga has been a huge influence in my life and has given back to me in so many ways! So this week, I am introducing the power of yoga and how it may have an influence over you.

Any gemstone can help you connect with your practice! Crystals can "speak" to us in different ways and it is usually due to the fact that we instinctually need something from it. It may be that we are attracted to its shape, color or sheen. It could be its size, wieght or properties, but whatever it is that draws us in, there is a reason behind it. When this happens at first glance, I often like to look up it's metaphysical properties and color meanings. This often explains immediately why I was drawn to it. Below is a list of my favorite stones I use in my yoga practice. I hope you find a stone or two that calls to you!

Amber:

Properties: This ancient petrified resin (possibly pine tree) has electromagnetic properties. Rubbing a piece of amber with a cloth, will build up an electric charge that makes it attract small items such as wood shavings, paper and straw. It is excellent at detoxification and protection from radiation, especially x-rays, sun, computers, airport, planes and other people's energies. Due to its strong connection to nature and the earth, amber is a great stone for grounding our higher energies. Amber can add stability to your life and your yoga practice. Helpful in clearing up depression and suicidal thoughts therefore, bringing about a positive mental state. Also useful as a memory aid, which makes it a good stone for any yoga student. Amber is used for past life work, divination and scrying. It aligns mental and emotional bodies via its deep orange and yellow color.

Amethyst:

Properties: The stone of transformation, and spirituality. It is used for contentment and meditation. Provides common sense and flexibility in decisions. Strengthens and enhances psychic abilities, imagery and mind quieting. This soothing stone is in tune with your Brow and Crown"Chakra. Amethyst contains the grounding color of red with the energy of blue, which is expanding, spacious and flows with peace. Amethyst is the color that you see in the sky as twilight transitions into night. Amethyst takes you on this transition from the magic time of dusk to a conscious shift into a different place. Crossing this threshold is the lesson of humility, which Amethyst can teach us.

Coral:

Coral is a rich blend of calcium and calcite. It resonates with our body and is used to bring about diplomacy and concurrence, quiets our emotions, and brings peace to our inner self. Facilitates intuition, imagination, visualization, and expedites and accelerates the transfer of knowledge. Strengthens both circulatory and bone structure in the body therefore it good for us on the mat. It helps with disorders of the spinal, alimentary canals, nervous system and thalamus. Different colors of Coral can be used alone, in combination, or all together. Sympathetic to both the skeletal structure and the circulatory system. Coral has a true link with the past and can pass knowledge along.

Emerald:

Properties: Emerald is a symbol of love and good fortune. This stone is used for abundance, growth, peace, harmony, patience, love, fidelity and honesty. It used against negative energy and has been used in many forms of divination. Most effective on the Heart Chakra perhaps because it access desires held deep within. Emerald provides inspiration and helps those in need of balance, healing, and infinite patience. Lifts depression, helps with insomnia, knowingness of the heart and peaceful dreams. Helps the wearer gain physical, emotional, and mental equilibrium. The pale, clear, green Emeralds are valuable in meditative work, as well as healing.

Hematite:

Properties: This crystal is the most recommended stone for grounding and is associated with the Root Chakra, by encourages ones survival instincts and is centering. Hematite condenses scattered feelings, turns fuzziness into mental clarity, enhances concentration, memory, practicality, helps those who study, do bookkeeping, detailed work and helps with sound sleep. Considered the symbol of life energy, hematite allows for more confidence, will power and boldness. Helps us adjust to being physical. A protective stone and helps bolster low self-esteem. Hematite is known to deflect negativity. It restores equilibrium, stability and is also used for astral protection. It brings our awareness back to the body and helps one maintain their sense of self. If worn, Hematite should be placed near the base of the spine.

Herkimer Diamonds:

Properties: These clear crystals closely resemble Diamonds but are really Quartz. Considered a "Dream stone", they are used in meditation or under your pillow to enhance visualization, astral travel into the light and dream recall. Most effective on the Brow and Crown Chakra therefore, this stone shifts the brain powerfully into alpha/deep stillness. Amplifies and stores thoughts, energy; and can be used as a bridge to stimulate energy flow (kundalini) up through the Chakra centers, opening the Brow and Crown Chakra for a strong, clear channel for psychic awareness, intuitive insight and yoga meditation. USe this stone to help you choose a direction to follow that will offer the path of least resistance. They contain a store of ecological memory that can be utilized by a person who can tune into the energy. Can also guide you in remembering your own past-life experiences (on or off your yoga mat.)

Himalayan Sea Salt:

Properties: Pure Himalayan Pink Salt is hand- mined in the Himalayan Mountains. This salt is known for its unique healing properties. According to the Global Healing Center, "this salt's unique cellular structure allows it to store vibrational energy. Its minerals exist in a colloidal form, meaning that they are tiny enough for our cells to easily absorb them." Himalayan pink salt naturally generate beautiful ions, which improve air quality and health. Place a few chunks in a bowl and place the bowl in any room in the house. Most of us live in home environments surrounded by computers, microwaves, air conditioners and other electronc appliances. These lifestyle conveniences emit excessive amounts of positive ions into the air we breathe, often resulting in mental and physical exhaustion. Counteract the excess by using Pink Himalayan Sea Salt. Place a chunk of sea salt in a hot bath. Heat magnifies the natural healing properties of the salt. The chunk will dissipate slowly, lasting for a couple of baths. Click here and learn all about the healing remedies with Sea Salt.

Jasper:

Properties: This stone is a methodical and meticulous worker of practical, down to earth solutions. It has the ability to foster and nurture and its energy is used for grounding and protection. Considered more effective if it is used for long periods of time because it works slowly. Each color of Jasper has additional, specific qualities when used alone. Jasper is very effective when use on the Root Chakra. Jasper is a general tissue regeneration; mineral assimilation; and general healing. Darker colors are more grounding. Suggested to be used for elixirs because it will not over-stimulate any part of the body.

Pearl:

Properties: In tune with emotions, water, and women, especially pregnant women, pearls are a symbol of pure heart and mind; innocence and faith. Because it is from the sea, it has watery and lunar elements, therefore it is used for balancing emotions, especially for water signs. Absorbing by nature, this mineral absorbs thoughts and emotions and because of this, must be used with caution. If you feel excessively negative while wearing a pearl, it will hold that energy until it is cleansed. Remember, Pearl is the result of layer upon layer of substance produced to combat irritation. Pearl can cool and soothe. It is very nurturing. If using pearls in conjunction with other gemstones, consider Diamonds to amplify and purify, or Emeralds to bring negative energy out and disperse it.

Phenacite:

Properties: also spelled phenakite, is a powerful, loving, healing, spiritual stone. It is believed to be one of the highest vibrational crystals yet discovered. The clearer the stone, the more intensely it opens the Third Eye, Crown Chakra and Transpersonal Chakra as a white light channel. Hence, its aura clearing abilities are phenomenal! This stone ignites clairvoyance/spiritual communication, meditation, astral travel, as well as life journeys. Helps one to map out a pathway within the dimensions. Energizes meridians and the healing of other stones. It is a powerful crystal for clearing and activating the chakras. It helps one to go further in a trance state and gives a deeper awareness of one's inner structures. Phenacite can be used to amplify the energies of other stones used for healing, and to balance energy within one.

Quartz: "Rock Crystal"

Properties:Quartz is the Master Healer and the "stone of power"! Probably the most versatile multipurpose healing stone. Easy to cleanse, store information/energy in, program or amplify energy and is used as a healing instrument. The natural tendency for quartz is for harmony. Quartz can both draw and send energy therefore it is effective for sending/receiving guidance. Quartz is used for transformation in healing and in all levels of change (mentally/emotionally, physically and spiritually). Quartz stimulates the natural crystal in body tissues and fluids to resonate at the highest healing frequency. Quartz works with All Chakra and master gland for balancing, cleansing and healing. It is the perfect stone for complete Aura balancing.

Clear Quartz: is thought to amplify both body energy and thoughts. It can assist in the creation of power, clarity of thinking, meditation, cleansing, clearing the aura, spiritual development and healing. Clear Quartz is considered the "stone of power". A dedicated healer. Pure white light passes through it easily, leaving all the colors of the spectrum unaltered and giving substance to the argument that Clear Quartz crystals can help balance all the elements needed to make us whole and fulfilled. Amplify whatever influences are present in an individual or location. Acts as a purifier and tunes into the frequency of each individual. Will unblock specific areas or organs blocked from transmitting or receiving the flow of energy throughout the body. Helpful in guiding our search for the meaning and importance of existence. Aids in meditation. Can be used in conjunction with any other stone or gem for specific physical problems. It will amplify the effects of individual stones and attune the treatment to the energy of an individual person.

Rose Quartz:

Properties: Rose Quartz represents love, beauty, peacefulness, forgiving, lovingness, self-love and emotional balance! Rose Quartz works with the Heart Chakra. It is a soft, gentle, soothing stone that warms the heart center. Its value as a nurturing friend cannot be overstated. Neither can it's soothing influence. Helps diffuse negative stimuli and uncomfortable memories. Helps us discover the ability to love ourselves and makes us more open to other people. It is of particular value in helping us to forgive ourselves, hastening self-acceptance. Helps us realize that all change is important, even difficult change. Stimulates love and tender appreciation of all things. One of the best stones to bring self love and compassion into your practice!

Shiva Lingham:

Properties: Lingam is the sacred Sanskrit word for phallus. In Tantra, the shape embodies the masculine energy; dynamic expression and knowledge. The markings or Yoni depicts female energy; wisdom and intuition. The Tantric Shiva Lingam unifies the dualistic female/male world into harmonious balance. This Sacred Stone relates to the Heart Chakra, and represents the harmony and balance of the soul that is maintained within the hearts of all of us. Shiva Lingham stones are used for spiritual detox, allowing us to see the higher knowledge within ourselves. The stone gives us the capacity for hanging on to the beliefs which work the best for us and letting go of those beliefs which no longer serve us. When used during meditation, lingam shows us how to connect with our physical and spiritual energies and therefore, our higher selves.

Smoky Quartz:

Properties: Smoky Quartz is a grounding stone. It is used most often to overcome depression, nightmares and stress. Quartz stimulates the natural crystal in body tissues and fluids to resonate at the highest healing frequency. The clearest smoky quartz are the most intense, powerfully opening the Crown Chakra emanating light down to the Root Chakra, therefore, inducing Alpha/deep meditation. Because of this situation, it's benefits also include channeling higher guidance, deep relaxation and helping with unconditional love. Heightens your understanding of nature and concerns for the environment. Smoky Quartz helps store information well for easier recall. Because it is associated with the Root Chakra, it helps to alleviate fear, anxiety and associated emotional depression. When placed opposite other smokies in a crystal grid these stone vibrate at a high energy level.

Crystal Clusters

I love using crystal clusters in my practice. I have often used a quartz, amethyst or selenite tower in the middle of the yoga studio and have my students circled around facing the stone throughout the practice. Another idea is placing the stone(s) on my yoga mat as I practice, to remind me why I am here on the mat this day. Clusters of crystals bring a "group" energy to it's surrounding area. They are used to foster protection, cooperation, purification, harmony, friendship, intimacy and to break up negative energy in the environment. Clusters help to keep all life forms energized and clear of heavy or unproductive energy.

Andrew Pacholyk, MS. L.Ac
http://www.peacefulmind.com/sanskrit.htm
Therapies for healing
mind, body, spirit

Morris County NJ Personal Trainer Presents:

support@wellness.com — Sun, 18 Sep 2011 15:00:11 Z

Wellness.com - Morris County NJ Personal Trainer Presents: by shapesrin

Give Me 30 Days And Will Give You A Flat Tummy!

By Jose Fuentes/CPT/K.A.C.S./S.C.S/Writer/Author

Each day thousands of sit ups and crunches are done at my gym in hopes of attaining this goal. As a fitness instructor I have satisfied a huge part of New Jerseyans quest for the perfectly sculpted stomach by creating hundreds of different ways to exercise this one area of the body. Strong abdominal muscles are made for several reasons. Like, protecting our internal organs, aiding the lungs in breathing, and maintaining good posture, which can help reduce low back pain. But the idea that exercising the stomach muscles will result in an attractive, toned midsection is false. "You can have very strong abdominal muscles, but never see them because of a layer of fat covering. Without diet modification and cardiovascular exercise, you simply won't lose the fat that will show off your midriff. "If you are not burning as many calories as you are taking in, you will not change the appearance of the fat tissue surrounding your abdominal muscles. Here are 7 tips for a flat and strong tummy. If you follow these tips for 30 days you should see a dramatic improvement in your mid section!
The good news is that there is no such thing as spot reduction. "When you lose body fat, you lose it from everywhere, and there is no way to target one particular area.

Flat Belly Tip No. 1: Avoid Constipation.
Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating.
To avoid this, eat a diet high in fiber (25 daily grams for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds.

Flat Belly Tip No. 2: Rule Out Wheat Allergies or Lactose Intolerance.
Food allergies and intolerances can cause gas and bloating, but these need to be confirmed by your doctor. Many people self-diagnose these conditions and unnecessarily eliminate healthy dairy and whole grains from their diets. If you suspect you have an allergy or intolerance, see your doctor for tests.
You may benefit from reducing the amount of the suspected food and/or eating it with other foods. In the case of dairy, it can help to choose aged cheeses and yogurts, which are lower in lactose.

Flat Belly Tip No. 3: Perform proper crunches at least 3 times a week.
These are 2 of my favorite moves to flatten your stomach:

The Side Crunch:

Kneel on the floor and lean all the way over to your right side, placing your right palm on the floor.

Keeping your weight balanced, slowly extend your left leg and point your toes.

Place your left hand behind your head, pointing your elbow toward the ceiling.

Next, slowly lift your leg to hip height as you extend your arm above your leg, with your palm facing forward.

Look out over your hand while bringing the left side of your rib cage toward your hip.

Lower to your starting position and repeat 6 to 8 times.

Do two sets of 6 to 8 reps, and then switch sides.

The Prone Plank:

Get into a full pushup position with your palms on the floor beneath your shoulders.

Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned with your spine.

As you build strength, hold this position longer, up to one minute.

Go deeper: Try the one-arm stable switching plank.

Flat Belly Tip No 4 : Drink plenty of water.
You should be drinking 6 to 8 glasses per day. Not only will it help fill you up so you eat less, but it aids in digestion.

Flat Belly Tip No 5 : Stop eating within 3 hours of bedtime.
If you have to munch on something, eat a small portion of vegetables or fruit. Not eating late can make a huge difference.

Flat Belly Tip No 6 : Eat smaller meals more often.
Instead of 2-3 big meals per day to keep from having that bloated look and feeling. Eating more meals actually kicks up your metabolism.

Flat Belly Tip No 7: Finally Take a break from healthy eating once in a while.
Teat yourself to your favorite dessert. If you completely deprive yourself of the foods you love you'll run the risk of going back to your bad eating habits. Moderation is the key.

How Much Fruit To Eat Each Day

support@wellness.com — Wed, 14 Sep 2011 12:11:54 Z

Wellness.com - How Much Fruit To Eat Each Day by FreshBaby

The USDA provides us with advice on living a healthy, including suggestions for the amount of fruit we need to eat each day. According to them, the amount of fruit you eat each day depends on 3 things: your age, sex (Male or Female), and your level of physical activity.

The USDA recommended daily amounts are shown in the chart.

Daily recommendation*
Children 2-3 years old 1 cup**
4-8 years old 1 to 1 1/2 cups**

Girls 9-13 years old 1 1/2 cups**
14-18 years old 1 1/2 cups**

Boys 9-13 years old 1 1/2 cups**
14-18 years old 2 cups**

Women 19-30 years old 2 cups**
31-50 years old 1 1/2 cups**
51+ years old 1 1/2 cups**

Men 19-30 years old 2 cups**
31-50 years old 2 cups**
51+ years old 2 cups**

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

- www.FreshBaby.com

National Yoga Month: The Yogi Detox Plan

support@wellness.com — Mon, 12 Sep 2011 03:11:18 Z

Wellness.com - National Yoga Month: The Yogi Detox Plan by Andrew Pacholyk

by Andrew Pacholyk, MS. L.Ac
http://www.peacefulmind.com

September is yoga awareness month. I am dedicating my writings to the power of yoga! Yoga has been a huge influence in my life and has
given back to me in so many ways! So this month, I am introducing the
power of yoga and how it may have an influence over you.

National Yoga Month: The Yogi Detox Plan

Day 1

Upon waking start your day with a glass of room temperature water and
1/2 lemon squeezed in it.
Daily mantra: "I will not judge today".
Morning devotion on your mat: do your pranayamas and asanas.
Off your mat: dry brushing and a bath.
Breakfast: detox juice recipe.
Midmorning: carrot sticks with hummus or plain yogurt.
Lunch: vegetable soup.
Midday: handful of unsalted nuts.
Dinner: steamed fish, half a plate of green vegetables.
Evening devotion on your mat: deep centering meditation.
Daily tip: no newspaper or TV today.

Day 2

Upon waking start your day with a glass of room temperature water and
1/2 lemon squeezed in it.
Daily mantra: "I will honor my choices today".
Morning devotion on your mat: do your pranayamas, asanas and include
standing poses.
Off your mat: epsom salts bath.
Breakfast: smoothie with yogurt, protein powder, fresh fruit.
Midmorning: apple.
Lunch: chicken, celery, tomato and bean salad.
Midday: protein bar.
Dinner: bean and sweet potatoes casserole with parsnips.
Evening devotion on your mat: mindfulness meditation
Daily tip: Do not take any phone calls today.

Day 3.

Upon waking start your day with a glass of room temperature water and
1/2 lemon squeezed in it.
Daily mantra: "I will love myself for who I am today".
Morning devotion on your mat: do your pranayamas, asanas and include
twists today.
Off your mat: hot shower, followed by a cold shower.
Breakfast: choose foods that are sattvic today. Detox juice recipe.
Midmorning: yogurt with semi-sweet fruits.
Lunch: fresh green salad with light dressing.
Midday: a handful of almonds.
Dinner: rice, mung beans and fresh seasonal vegetables.
Evening devotion on your mat: use a color healing meditation.
Daily tip: Stay in silences today. No music or tv.

Day 4

Upon waking start your day with a glass of room temperature water and
1/2 lemon squeezed in it.
Daily mantra: "I will live with high self esteem today".
Morning devotion on your mat: do your pranayamas, asanas and include
bending poses today.
Off your mat: take a steam bath.
Breakfast: fruit smoothie with yogurt or soy milk and wheat grass.
Midmorning: an orange.
Lunch: baked sweet potato with tuna.
Midday: a protein bar.
Dinner: stuffed peppers with brown rice, onion, celery and pinenuts.
Evening devotion on your mat: breathing meditation.
Daily tip: take a midday nap.

Day 5.

Upon waking start your day with a glass of room temperature water and
1/2 lemon squeezed in it.
Daily mantra: "I will count every blessing today".
Morning devotion on your mat: do your pranayamas, asanas and include
inverted poses today.
Off your mat: take an essential oil bath.
Breakfast:yogurt with muesli.
Midmorning: a handful of cashews.
Lunch: spinach salad with shredded vegetables.
Midday: rice cakes with an apple.
Dinner: chicken breast with sweat potatoes.
Evening devotion on your mat: connecting meditation.
Daily tip: keep your energy up with a daily vitamin, B complex and
ginger.

Day 6.

Upon waking start your day with a glass of room temperature water and
1/2 lemon squeezed in it.
Daily mantra: "I will give unconditionally today".
Morning devotion on your mat: do your pranayamas, asanas and include
stretches today.
Off your mat: use a salt scrub in the bath.
Breakfast:detox juice recipe.
Midmorning: watermelon slices.
Lunch: vegetable stir fry.
Midday: celery sticks and hummus.
Dinner: mixed bean salad with tuna.
Evening devotion on your mat: instant calming meditation.
Daily tip: honor the process you are going through.

Day 7.

Upon waking start your day with a glass of room temperature water and
1/2 lemon squeezed in it.
Daily mantra: "I will remain humble throughout the day".
Morning devotion on your mat: do your pranayamas, asanas and include
back bends today.
Off your mat: take a soothing candlelight bath.
Breakfast: rice cakes, mixed fruit.
Midmorning: yogurt with berries.
Lunch: vegetable stir fry.
Midday: handful of nuts and seeds.
Dinner: egg plant with brown rice, onion, celery and walnuts.
Evening devotion on your mat: mudra meditation.
Daily tip: be grateful for all the good in your life.

-Discover my complete downloadable ebook on this great plan!

Andrew Pacholyk, MS, L.Ac
http://www.peacefulmind.com/ebooks.htm
Therapies for healing
mind, body, spirit

National Yoga Month: Incorporating Yoga As A Lifestyle

support@wellness.com — Tue, 06 Sep 2011 08:03:04 Z

Wellness.com - National Yoga Month: Incorporating Yoga As A Lifestyle by Andrew Pacholyk

by Andrew Pacholyk, MS. L.Ac
Peacefulmind.com

September is national yoga awareness month. I am dedicating my writings to the power of yoga! Yoga has been a huge influence in my life and has given back to me in so many ways! So this month, I am introducing the power of yoga and how it may have an influence over you.

1. Yoga Creates Discipline: Discipline is a necessity in life. Discipline
is essential for achieving any kind of success in your life! It is
the secret to the most effective, efficient and well strategic plan
you can give yourself! Being successful, losing weight, maintaining
relationships are not tasks that come easy for most people. They are
all things we must work hard on creating, keeping and maintaining!

2. Improves Circulation: Poor circulation is the cause of over 1000
diseases! From a healthy heart to a good sex life, the proper flow
and circulation of blood in our arteries is one of the most important
things we can do to maintain good health and push back the aging
process. There is a common denominator between good arterial health and disorders such as heart attack, obesity, diabetes and high
glucose levels, as well as sexual health. That common denominator is blood circulation.

3. Increases Flexibility: Yoga is the way to a more pliable, flexible
body. It creates a supple and more resilient muscular structure
suited to react quicker to falls, accidents or in any kind of sports.
As we age, the flexibility improved by doing yoga has shown to be a
deterrent in injury related accidents.

4. Quiets the Mind: A disciplined mind is a free mind. Gain control
over your thoughts and you maintain control over your life. Retrain
your mind and you regain your freedom. Calming the mind is a
behavioral technique used to interrupt, minimize and
eliminate "psychological noise". Obsessive, repetitive thoughts,
anxiety and fears are all apart of negative, self-destructive
patterns that can benefit from the power of yoga and mind quieting.

5. Improves Breathing : Breath is life! Exchange of electrons. Flow
of energy. Air is the primary nutrient. Survival without it is
measured in minutes. It is so important that you do it without
thinking. Your breathing is the voice of your spirit. It's depth,
smoothness, sound, and rate reflect your mood. If you become aware of your breath and breathe the way you do when you are calm you will
become calm. Yoga helps us to practice regular, mindful breathing and can be calming and energizing. With the addition of music and it's
rhythm, the "musical breath" can even help stress-related health
problems ranging from panic attacks to digestive disorders. Fall into
the rhythm of the music and breathe. Focus on your breathing as you
move through your yoga poses.

6. Brings Awareness: Through your yoga practice, you can gain a
broader perspective in self awareness. Being able to open up your
mind, allowing a free flow of thoughts and ideas can be liberating.
Welcoming a new opinion or way of doing something can bring new
meaning to your life. If you give up your closed thoughts and make
way for a different opinion, you may be surprised at the outcome.
Through your yoga practice, you learn to strive to meet difficult
goals as you are pushed to stretch the horizons of what you think is
impossible. You can then share the ways in which obstacles and
challenges have made you stronger, and given you confidence to
continue setting goals and dreams in your adventures, your business,
and in your day to day life. This is conscious living.

7. Improves Nutrition: The source of fuel you find to nourish you on
a daily basis changes as you become a yogi. The demands for a
healthier diet make your journey more important. The Ayurvedic
science of food is based on incorporating the 6 flavors (pungent,
salty, sweet, bitter, sour and astringent) into each meal. The Three
Humours or Tri-dosa are Ayurvedic body types that tailor a diet and
digestive routines that are best for you.

8. Betters Your Sex Life: As mentioned earlier, a healthy heart and
the proper flow and circulation of blood in our arteries is one of
the most important things we can do to maintain good health and a
satisfying sex life. Not only that, just think how much more limber
you will be. Not to mention, stamina.

9. Improves Your Quality of Life: You are now breathing better, are
more flexible, have found a new sense of purpose, drive and direction
in your life. Welcome change! Through this gateway, your idea of
nourishment has changed. Not just what you put in your body, but what you allow or don't allow in your life any more. Yoga is like the
lotus flower. It teaches us to unfold one petal at a time in order to
reveal the raw beauty underneath.

10. Brings You Closer to Nature/Spirit: Finding spirit and a higher
sense of purpose comes to you as you evolve in your yoga practice. It
can show us what is truly important in life. Allowing all those
things that monopolize our time, to begin to have less value and
stress inducing effects on us. Especially as you grow as a yogi.

Andrew Pacholyk, MS, L.Ac
http://www.peacefulmind.com/sanskrit.htm
Therapies for healng
mind, body, spirit

Fanatic Parenting

support@wellness.com — Wed, 31 Aug 2011 09:03:54 Z

Wellness.com - Fanatic Parenting by DrE...

September is synonymous with the return of football season and almost beckons the falling leaves and cool evenings of autumn. For thousands of young kids around the country, this time of year can be like Christmas and for others be a season to be dreaded. The attitude that your child may have about this has a lot to do with you.

I remember as a kid, wanting to play football, but my mother wouldn't let me because she thought I was going to get hurt, and my dad seemed somewhat indifferent about this. I finally did get to play for a season of flag football in sixth grade and tackle in seventh grade, but due to my lack of exposure to the sport, I was not as prepared as other kids, even though I loved playing it in the back yard, and I spent a lot of time keeping the bench warm. I did ultimately find my gift as a soccer goalie and excelled at this, and even coached kids' soccer teams through my high school years.

Through being a player and a coach, I have some perspectives that I feel are valuable to consider:

1. Foster your kid's passions. If they want to play a sport, find ways to encourage it, and prepare them to play it. Sometimes kids just need to try something to figure out that they do or don't want to play it. It can also lead them to wanting to play other sports.

2. Sports help your kids with coordination, physical strength and stamina and are also important to helping them work on their interpersonal skills.

3. Remember that your kids playing sports is about them, not you.

4. Get involved in your kids sports. You don't have to be the coach, but try to get to their practices and especially their games. Even though they may love playing, they want you to feel proud of them too. Make sure they are not playing the sport only for you.

5. Ask your kids how they are feeling about their performance. One model is to ask what they feel they did well, what they could have done better, and what they are going to do to grow. You are starting out with the positive and working from there.

6. Keep your glory days out of their playing days. Share your experiences, but be careful not to overshadow theirs. If you are talking more about you to others at the game, you are missing the point of your child playing.

7. Kids' participation in sports can be strongly affected by the attitude of you and their coaches. There are thousands of promising kids who quit sports because they do not like how they are treated by over controlling and abusive coaches and parents. If you realize you and/or the coach is negatively affecting your kid's playing experience, do something about it. There may come a time when you have to remove them from the team. There is a difference between motivation and abuse. I coached two undefeated teams and won an All-Star series without yelling at the kids I coached. I didn't focus on winning; I focused on having fun, learning and skill improvement.

Many of us want the best for our kids. Sometimes we have to be open to changing the strategies we learned to make their lives better.

www.DrEPresents.com

Soul Satisfying Journeys: Essential Oils for Travel

support@wellness.com — Mon, 22 Aug 2011 05:21:53 Z

Wellness.com - Soul Satisfying Journeys: Essential Oils for Travel by Andrew Pacholyk

by Andrew Pacholyk, MS. L.Ac
Peacefulmind.com

During this time of the month, many people take their long awaited vacations. Whether you are heading out for vacation or on the road for work, essential oils are amazing, natural remedies for a host of difficulties that can come up while traveling. Here are some of my favorites:

Bergamot is a great skin oil good for any skin condition. It is a wonderful insect repellant, and has a very balancing and uplifting quality to it. Traveling whether for business or pleasure can be stressful, having this great little oil can make it less so. Inhaling this oil can help return you to a peaceful, relaxed, energized state. Yet at the same time, if you have been over stimulated by the days events, you could bathe with it at night to help you have a restful sleep. It is analgesic, anti-infectious, anti-inflammatory, anti-parasitic, antiseptic, anti-spasmodic, digestive, sedative, and uplifting.

Geranium helps heal wounds and regenerate tissue. It is anti-depressant, antiseptic, astringent, diuretic, insect repellent, refreshing, relaxing, sedative and is tonic. It helps to release anger and negative memories. It can be used for bleeding, circulatory problems, depression, diabetes, diarrhea, digestion, eczema, gallbladder problems, gastric ulcers, hormonal imbalance, insomnia, jaundice, kidney stones, liver, menstrual problems, neuralgia, regenerating tissue and nerves, ringworm, shingles, sores, sore throats, sterility, urinary stones.

Ginger this warming oil is calming and is used for upset stomachs and nausea. Massage a few drops on your wrists, inhaled from the bottle or dilute a few drops in a carrier oil and massage into the abdomen. Chop up some fresh ginger and boil it into tea and drink a cup or two in order to relieve stomach upset.

Lavender is often called the universal oil, because you can use it for so many things. It is analgesic, anti-coagulant, anti-convulsive, anti-depressant, anti-fungal, anti-infectious, anti-inflammatory, antiseptic, anti-spasmodic, anti-toxic, cardiotonic, and is a sedative. It has a very balancing effect on the body, emotions, mind and spirit. It may help acne, allergies, arthritis, asthma, boils, bronchitis, and is excellent for burns of any type. It has been used for cramps, dandruff, depression, diaper rashes, earaches, eczema,fainting, flatulance, hair loss, headaches, high blood pressure, indigestion, insect bites and repellant, infection, flu, insomnia, laryngitis, helps to detoxify the
lymphatic system, migraines, nausea, nervous tension. PMS, psoriasis, rashes, helps to prevent scarring, sprains, stress, stretch marks, sunstroke, throat infections, tuberculosis, typhoid fever, thrush, water retention, and wounds.

Lemon oil is excellent for purifying water, and is refreshing to drink in water. It is antiseptic, anti-viral, astringent, invigorating, refreshing and tonic. It may be used for anxiety, balancing blood pressure, digestive problems, fevers, gallstones, promoting leukocyte formation. Helps to clean the lymphatic system, enhances memory, soothing to the respiratory system, and sore throats. Do not go out in the sun with citrus oils on areas where the sun shines. Citrus oils have a slight bleaching effect on the skin that is magnified by the sun. Lemon oil is very toning to the skin, and evens out the complexion.

Orange oil encourages adaptability, eases mind and body and gives us a positive, as well as, optimistic outlook. This oil helps us to stimulate conversation and gets us to express ourselves.

Peppermint oil is another essential oil that has a wide variety of uses. It is analgesic, anti-inflammatory, antiseptic, anti-spasmodic, is invigorating, and cooling. It helps to disperse anger, and has been used for arthritis, candida, colic, depression, fatigue, fevers (diffused or mixed in water and either bathed or misted over the body), food poisoning, headaches, hives, indigestion, liver problems, migraine headaches, morning sickness, motion sickness, nausea and vomiting, nerve regeneration, assists the respiratory functions and helps to open the sinus passages, and relieves toothaches. It can also be used in the treatment of shock. It enhances mental alertness, and is stimulating to the conscious mind. For headaches, apply to the temples, forehead, and back of neck. Also inhaling peppermint opens the sinuses and clears the head.

Vacation usually means more time outside in the sun. Always use a good sunblock, but if you find you have gotten a sunburn, apply lavender all over your burned area. This quickly takes the heat and redness out and relieves the pain. After a day of sunbathing you can make a wonderful oil to massage on your skin after a shower. This will help to rehydrate the skin, and lessen damage caused by the suns rays.

Sunburn Relief Blend

Lavender 10 drops
Bergamot 3 drops
Geranium 5 drops

add to approximately 2 tablespoons of carrier oil, and massage into damp skin.

Vacations mean more time outdoors and more opportunity for bugs to bite. You can make your own natural bug repellent ahead of time to take with you. In a small dark glass bottle combine the following:

Natural Insect Repellant Blend

15 drops of Lavender
15 drops of Peppermint
30 drops of Bergamot

To use on the body, add 3 drops of the blend to 2 teaspoons of carrier oil and massage on the body.

You can apply a couple of drops of the blend itself to cotton balls and place around your bed roll if camping or in your tent. This blend is not just for mosquitoes but all manner of bugs from sandflies to bedbugs to fleas. If you forget to use it, you can also apply a tiny bit to any bites you have. One drop of the blend will cover several bites.

Often while traveling and particularly out of the country, food and water is not as clean as you may have it at home. A couple of drops of lemon oil will purify one liter of water. You can also add a couple of drops of lemon oil to the water you are rinsing your fruits and vegetables in. This actually will keep them crisper, and alot cleaner.

Andrew Pacholyk, MS. L.Ac.
http://www.peacefulmind.com/journey.htm
Therapies for healing
mind, body, spirit

Morris County NJ Personal Trainer Teaches How To Avoid Common Mistakes That Lead To Shoulder Injuries!

support@wellness.com — Sun, 21 Aug 2011 07:00:17 Z

Wellness.com - Morris County NJ Personal Trainer Teaches How To Avoid Common Mistakes That Lead To Shoulder Injuries! by shapesrin

By Jose Fuentes/K.A.C.S./CPT/S.S.C/M.S.

There seem to be an epidemic of shoulder injuries in our current society. I am getting inundated with new people with shoulder problems like: Rotator cuff tears, serratus anterior injuries, muscular and nerve disorders and the lisit goes on!.

The two main bones of the shoulder are the humerus (lateral arm or distal) and the scapula (shoulder blade). The joint cavity is cushioned by articular cartilage covering the head of the humerus (lateral arm) and face of the glenoid (shoulder blade with a shallow cavity). The scapula (shoulder blade) extends up and around the shoulder joint at the rear to form a roof called the acromion, and around the shoulder joint at the front to form something called the coracoid process (a small hook-like structure on the lateral edge of the superior anterior portion of the shoulder blade). The end of the scapula, called the glenoid (shoulder blade with a shallow cavity), meets the head of the humerus (lateral arm) to form a cavity that acts as a flexible ball-and-socket joint.

Shoulder muscles work as a team, steering and stabilizing the ball within the socket while the big muscles on the outside (the ones we all like to build in the gyms like the "pecs' or deltoids) provide the force and power to move the arm. Muscles on the shoulder are consider triaxial because they are capable of moving in the three cardinal planes: (Flexion, adduction and rotations).
Unlike the hips and knees which require comprehensive forces to keep the bones and cartilage healthy, our shoulders were never designed for load bearing. In fact the only time in nature that we would bench press a heavy weight was when a tree fell on us. And from then on we would avoid falling trees, not do three sets of 10 reps. Our gym programs are full of press ups, bench press, shoulder press, military press when our shoulders were designed to pull and extend. It always amazes me how many people I treat with shoulder problems who can do endless press-ups, or bench press twice their body weight, grinding their shoulders into submission, but can't do a single pull up. Look at how effortlessly children can swing on the monkey bars -
The most important thing you can do to prevent shoulder injuries is to warm up properly and strengthen the rotator cuff muscles. With computers, cars, play stations, and the constant desire for bigger chests, the ball is gradually being dragged forward in the socket creating even greater pressure on the tendons lying within (a quick test to see if you are round shouldered is to stand facing a full length mirror- your thumbs should be pointing forwards and the palms of your hands parallel with your thighs- if you can see the back of your hands your shoulders have rolled forward). The answer is relatively simple: variety in everything you do whether it be swimming or computing, and change the way you exercise at the gym by working entire movements, not isolating muscles and not grinding tendons.

Upper Body Stretch to Reduce Shoulder Pain:
Take the fingertips, rolling those shoulders back, we're going to interlace the hands, just behind the lower back, and as you start to fold forward, the hands lift up and over, as though you're trying to reach those hands over the head. You can wiggle a little bit in this position. You may need to bend the knees a little bit for more flexibility, or as you get more flexible straighten the knees. Just work on reaching up, out, and over with those hands. Definitely come up nice and slow and then if you want to, you can shake it out.

Anterior Shoulder Stretch:
This behind-your-back shoulder stretch will stretch the front of the shoulder and the chest.
Instructions: Begin standing up straight with shoulders relaxed and back. Clasp your hands behind your lower back. If you have difficulty doing this, hold on to a towel or walking pole positioned horizontally behind your back. Lift your clasped hands, keeping your elbows straight, back out away from your body. Keep an upright posture. Stop lifting at the point you no longer feel comfortable; don't stretch to the point of pain. Stretch for 15 to 30 seconds.

Exercises:

Front, Side, Rear Raises: Hold light-medium weights with arms straight down, palms face the thighs. Slowly lift arms up to shoulder level keeping elbows slightly bent. Exhale and lower back down. This exercise can also be done with a light barbell or, if you're using heavier dumbbells, you can alternate arms. Repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.

External Rotations:
The rotators can be prone to injury, particularly if they're tight, so pay attention to that if you're doing this exercise. This move specifically targets the teres minor and infraspinatus (rottator cuff muscles). Loop a light resistance band around a sturdy object, threading one handle through the other and pulling it tight. Stand with left side facing the band, holding handle in right hand. Starting position is with elbow bent to 90 degrees, palm and forearm directly in front of the belly. Keeping the elbow bent, rotate the shoulder, bringing the forearm out to side. Work within your range of motion - you may not be able to take the arm all the way out. Rotate the forearm back in and repeat for 12-16 reps

Reverse Fly:
Use light-medium dumbbells and begin in a seated position, bent over with arms hanging down and weights under the knees. Try not to collapse on the legs but, instead, keep the back straight and the abs engaged. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together. Keep the elbows slightly bent and only lift to shoulders. Lower and repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.

We have a program at Shapes R In for every goal and purpose. Mentioned this article when you call us and receive a free session!

Artificial and Alternative Sweeteners...what you should know

support@wellness.com — Tue, 16 Aug 2011 09:13:38 Z

Wellness.com - Artificial and Alternative Sweeteners...what you should know by Chani

Artificial and Alternative Sweeteners...what you should know

We, as a nation, have a sweet tooth. But we know that sugar, is making us fat.

Luckily, we have other ways to sweeten. Let's talk about our "sugar less" options...what we should be using, and what we need to ditch!

The bad: high fructose corn syrup, agave nectar, saccharin, aspartame, and sucralose.

The first two we will talk about are high fructose corn syrup and agave nectar. I know you aren't surprised about high fructose corn syrup. The media has been great about how bad it is, and the realization that it is in just about everything we eat. From ketchup to cereals, and everything in between. High fructose corn syrup has been linked to kidney stones, diabetes, and many more illnesses. When you research the increase in obesity, you'll find it goes hand in hand with the availability of high fructose corn syrup. Ditch it!

Now, Agave nectar...the marketers have been amazing with this one also! It's natural, right? But it has the same affects on your body as high fructose corn syrup. Surprised? I was! There is nothing "alternative" about it. If you choose to use Agave nectar, do so because you like the taste, but know that you aren't saving yourself anything. Agave has 60 calories per tablespoon, where sugar has 40 calories per tablespoon. Agave is sweeter than sugar, so some say you won't use as much. My advice...ditch it!

Saccharin, think the pink packet stuff. Here's an amazing fact. Saccharin was discovered when a scientist was testing coal and tar derivatives. He ended up with a substance on his hands, and I guess, licked it, found that it was sweet, and the rest is history. Saccharin ended up in sodas and snacks for decades. Saccharin is 300 times sweeter than sugar. Like other artificial sweeteners, it has no calories. It is known to leave a metallic taste in your mouth after consuming it. Saccharin got a bad rap when it was listed as a possible carcinogen. Ditch it!

Aspartame, the blue packet stuff, came along after saccharin. It's another chemical. There has been no actual 100% proof that aspartame is bad for you. You know, other than that it is 100% man made. It has been found that aspartame can cause an atmosphere in your brain that brings on migraines, affects your moods, and increases your appetite. Ditch it!

Sucralose, think yellow packet, is 600 times sweeter than sugar. Just like aspartame, sucralose is said to be safe for consumption by the FDA. So why don't I like it? Well, for one, it's a CHEMICAL. It was discovered when someone was creating a new insecticide! Maybe he licked his hand too. Complaints have been made, but not proven, that sucralose causes gas, bloating, diarrhea, mood swings and many of the same adversities as aspartame. Why chance it? Ditch it!

The good: Stevia, xylitol and honey are the alternatives to sugar that I recommend.

Stevia (stevia rebaudiana) is actually of the daisy family! So it's got to be good, right? Stevia is a small shrub that grows wild in parts of South America. In 1887, a scientist named Antonio Bertoni, recorded that the indigenous people used this plant to sweeten drinks. Amazing! Stevia has no calories and no carbs, yet provides sweetness much sweeter than sugar. It is heat stable, so it can be used in all of your baking and cooking in place of sugar. Buy stevia at almost any grocery store. It is available in little packets and in larger packages for baking and cooking.

Xylitol is a natural carbohydrate that comes from fibrous vegetables and fruit. It is usually extracted from birch bark. Pure xylitol looks and tastes just like sugar. Xylitol has 40% fewer calories and 75% fewer carbs than sugar. Xylitol is absorbed slowly, which means it doesn't need insulin to be metabolized by your body. It has been used in other countries since the 1960's for diabetics. Just like stevia, xylitol doesn't break down in heat, so it is another option for baking and cooking. Xylitol also fights cavities. Sugarfree gum and candies made with xylitol are even endorsed by dental associations. Sweet!

Honey, we like you too! There are no adverse side effects from honey. Some will argue; the caloric value of honey is the same as sugar, so it doesn't matter which you use. But think about that. Honey is in its natural form. Sugar is boiled and broken down and all minerals are pulled from it. Honey has been known through out history to have healing properties. Sugar causes intestinal irritation, skin irritation, contributes to diabetes, causes food allergies, and many other problems are linked to sugar. Honey's benefits include a multitude of vitamins and minerals, from vitamin C, iron, zinc, and more. Honey has soothing properties. Be sure to buy local honey. The bees will have used the pollen of local flowers, which helps you deal with allergies and helps your body adapt to your local environment.

Eat whole foods, drink filtered water, get sunshine and stay active! Now that's sweet!

Chani Overstreet
Strada Fitness
www.chanioverstreet.com
Flower Mound Personal Trainer