Connect with us

Health & Fitness

Yoga For Beginners – Yoga techniques on the loose



If you currently do yoga or are considering indulging in it then you need to know these techniques. Yoga is a great way to maintain health in your life. You can do yoga about anywhere from home too with an instructor in the gym. But, you must know these techniques or you might not be maximizing your outcome from your yoga workouts.

Also: Savannah’s Guide to Your Holiday Hot Bod

If you are doing yoga, there are some yoga techniques you need to understand and apply. No one can run away and be free from major illnesses so the best way to get away with it is to exercise in order to maintain good health.

Yoga is considered to be the most effective way to stay fit and healthy. The best thing about it is you can have it at home or anywhere you want it. You also buy your time because you can do it any time of the day.

a lot of people prefer doing yoga to maintain a good and healthy life.

Fitness is important in doing yoga. Yoga techniques are helpful in maintaining good organs and other parts of the body such as the muscles, joints, glands, tissues and vital organs. These are the main focus of setting yoga techniques.

Here are some yoga techniques that you can practice during your yoga session. Despite your busy schedule or the crowded place you stay at, keeping up with these yoga techniques will help you go through it.

The five yoga techniques include posture, relaxation, meditation, deep breathing and movement of joints. Each technique has its own role and function.

The movement of joints is called the ‘sandhichalana’. This is one of the yoga techniques that focus on the joints. The joints undergo full movements which include the movement of the hands, movement of the neck and the movement of the lower limb.

In relaxation, there are some yoga techniques that will deepen your concentration and prevent your attention to be drawn easily. Rather, now withdraw at all.

The Hong-Sau is a Yoga technique that helps and focuses on the latent powers of your concentration. This technique helps you to release thought and fight all distractions s that you can concentrate on the problem you are targeting. This helps you to develop Divine Consciousness which is from within.

The Aum Technique expands your awareness which is beyond the limitations that your body and mind create. This helps you maintain a powerful meditation and gives you to personal experiences of what Divine consciousness brings.

There are some ancient yoga techniques that you can apply. Although there are a lot of yoga techniques to choose from, applying these techniques might not be easy for you especially if you are a beginner.

In getting concentration during the yoga session, you can boost your awareness by thinking clearly of some creative ways on how you can be attentive in all situations. You should be able to figure out what makes you feel tense and how to release it.

After the heavy day of work, you should find new ways on how to stay peaceful and calm. Concentration is your best tool and guide.

The main objective of these yoga techniques is how to create your awareness for a satisfying relaxation. You should be able to find out how to effectively release the tension inside your body and where to release it. In order to do so, your mind, body, and spirit should be at a high level.

Techniques are of course helpful but these are just a matter of front if you canít apply it. The best way still is to have your own yoga techniques that will help you go through the process successfully.

Now that you know all that about yoga, you should get more out of your yoga workouts. These techniques are helpful, but it’s also great to have your own little twist on it, or your own techniques completely.


Food & Nutrition

The Importances of Great Supplements



Supplementation has become a big topic in the health and fitness world as more people are turning to natural answers for optimal health.

Why do we need supplements if we are already exercising and eating well? Supplementation provides the foundation within our bodies to perform at the highest level. Even if we are working out regularly and eating an all-organic diet, there are still going to be gaps in our nutrition. Uncontrollable influences such as chemicals in everyday products, genetic predisposition, and injuries can cause lack within our bodies that require extra help; help that can come in the form of supplements.

Also check out: Jade Atkinson’s Lower Body Plyos

Athletes and fitness enthusiasts put a strain on their bodies regularly in order to reach new goals or performance levels. Supplements such as Vitamin C or D3 can help reduce inflammation. Reduced inflammation speeds up the healing process within our bodies and enables us to reach our goals faster with less pain and damage.

Other supplemental vitamins and minerals like calcium and magnesium improve bone health and oxygenate our blood; two vital needs for those of us building and maintaining muscle. Omegas 3’s are essential for heart health, and we don’t always have access to fresh fish and organic nuts where Omega 3’s are usually found.

Another great aspect of taking supplements is the convenience of it. We cannot always be at the gym, and maintaining a strict diet 24/7 is difficult. Supplements can be taken on the go and will enable our bodies to maintain the health we have worked so hard to achieve. A strict diet can also be difficult to maintain if we do not have access to certain foods at all times. Supplements can be easily ordered online regardless of location.

Supplementation is not an an-either-or option with a good diet. Rather, excellent supplementation compliments and enhances the positive benefits of a great diet and exercise.

Get more information on WrkEthicSupps:


A post shared by WrkEthicSupps (@wrkethicsupps) on

Continue Reading

Workout Wednesday

Jade Atkinson’s Lower Body Plyos



Jade Atkinson has one of the most beautiful and inspiring physiques in the fitness industry. She’s an IFBB Bikini Pro Competitor and Fitness Gurls Athlete and she shares her secrets on how to tone your lower body exercises this session.

Get Jade’s Last Article: Jade Atkinson’s Full Body & Core Workout

Plyometrics involve power jumping, repetitive bounding, and quick force production. They are a fast movement that happens over a short period of time.

Plyos help facilitates weight loss and is good for people who are looking to improve their muscular power, speed, strength, and endurance. They require a lot of energy, as they are high-intense. They help tighten, tone and define. Most importantly Plyos combine strength training and cardio exercises allowing you to burn more calories and improve muscle tone and definition.

Perform all 4 exercises without breaks.
Rest for 60 seconds.
Perform 4 Rounds

1 Circuit 1

Jump Squats x 15
Plyo Jump Lunges x 12/leg
Tuck Jumps x12
Plyo Step Ups x15/leg
Plyo Up and Overs x15/leg

2 Circuit 2

Box Jumps x15
Reverse Lunge with Knee Drive x12/leg
Long Jumps x10
Kneeing Jump Squat x10

Continue Reading

Health & Fitness

How To Create Your Own No-Guilt Travel Workout

I like looking at training problems from angles most people don’t think of



I like looking at training problems from angles most people don’t think of – until they come up, of course. Take your typical travel workout, for example. The usual articles focus on killer bodyweight workouts in idyllic settings. But how often do you have a perfect gym while you travel? How often are you actually motivated to do any exercise? And how often do any of those travel workouts resemble what you do at home? Hardly ever, in my experience. I find that there are two main roadblocks to travel workouts: equipment and motivation. Let’s talk about jumping over these hurdles, and then I’ll tell you how to create your own perfect travel workout.

Mastering Motivation
Most travel workouts feed fears that if you don’t train while you’re away, you’ll lose all your. But I prefer to look at it from a more positive spin: If I work out while I travel, it will be much easier to bounce back when I get home. I found this out firsthand when I took two back-to-back trips over the holidays.

Training to Bounce Back
Normally, if I’m traveling for a week or less, I couldn’t care less about missing lifting sessions. I see it as a chance to let my body recover because I rarely miss a session at home. But two weeks is a long time to do nothing. Once you get into the 2-3 week range, it could take several weeks to bounce back. When you come back to lifting after a layoff, you have to back up a few steps. If you don’t lower the weight and decrease the volume upon returning, it’s very easy to find yourself with a pulled muscle or worse. This has happened to me on a number of occasions (see my tips for avoiding this below). I’ll add that sometimes you have to force yourself to train when you travel. You do it even though it feels like shit at first, and then it’s easier once you get started. Put on your clothes and shoes, pull out your resistance band or whatever meager equipment you have, and just do it. (Never was there a more apt marketing slogan.)

Equalizing Equipment
Recently, I stayed at a hotel in Puerto Vallarta, Mexico, that had a full gym and even a personal trainer. I was in pure nirvana.

But this isn’t going to happen every time you travel. In fact, it varies wildly from hotel to hotel.

The solution is to make equipment a secondary concern. Instead of focusing on what equipment you might have (it’s often unknown), focus on your goals. Do you want to maintain your strength or cardiovascular endurance? Make it easier to return to the gym when you get back? Stay regular? (A valid goal if there ever was one.) Once you know your exact goal, you’ve got everything you need.

Creating A Successful Travel Workout
Traveling isn’t the best time to start a whole new style of training. Improvise on what you normally do with quick workouts that deliver a nice burn. It also helps enormously to plan what you’ll do ahead of time. Write it down or put it in your phone before you leave (you’ll thank me). Just remember your goals.

Full Body Works Best
A full-body workout is perfect for traveling because you get a lot of bang for your buck. A 30-60 minute workout that trains your whole body might even feel more challenging to you than your usual training split. During the two weeks, I was Texas and Mexico, I did three full-body workouts. I was pleased with this and felt it helped me come back strong when I got home. (I didn’t train at all the first week and it didn’t affect my strength.)

I normally do upper/lower body workouts, so I enjoyed the noticeable challenge of full-body workouts. I ended up doing more volume than I’d do at home because I trained each muscle three times instead of twice.

How to Create Your Own Full-body Travel Workout
here are certain things that will give you more bang for your buck in a travel workout. You may not think of it once you get there, so plan ahead.

  • Supersets. Doing two exercises back-to-back lets you save time, burn more calories, and get stronger. To increase the calorie burn, rest as little as possible between exercises.
    • Hamstrings/glutes and quads (hamstring curl and reverse lunge)
    • Chest and back (chest press and bent-over row)
    • Anterior and posterior shoulders (overhead press and rear delt raise)
    • Chest and shoulders (push-ups and lateral raise)
    • Calves and abs (standing calf raise and plank)
    • Biceps and triceps (cross-body curl and overhead extension)

You can do any of these exercises with either a band or dumbbells. Or if you don’t have any equipment, do push-ups, pull-ups, planks, and bodyweight lunges, squats, and hip thrusts.

  • Low-risk exercises. You don’t want to strain your low back or pull a groin muscle on vacation. Risky exercises for your low back include deadlifts, good mornings, and even barbell squats. Bent-over rows can tweak your back too. If it feels iffy, don’t do it. If you feel strong and like your normal self, go for it. You might want to avoid upright rows, too, or any other shoulder exercise that might get wonky. Keep your form pristine and don’t rush.
  • Back-healthy exercises. Do face pulls, cobras, scapular retraction, and any other exercise to strengthen your upper back. Bunching up in planes and over pina coladas can tighten you up good.
  • Core activation exercises. Get more bang for your buck by doing exercises that engage your core big time. Unilateral, full-body, or standing exercises will do the trick. Think squat to presses, lunges, single-leg planks, or military presses.
  • Unilateral exercises. It’s always smart to do exercises one leg or arm at a time to improve your balance and stability. But unilateral exercises are especially useful if you don’t have access to heavier dumbbells. Do lunges, Bulgarian split squats, and single-arm presses and rows. 

Don’t forget to warm up thoroughly, either on a cardio machine or with dynamic warm-up exercises.

Two Ready-Made Workouts
Here are two workouts I created that can work while traveling:

I bet you hadn’t thought of some of these tips, had you? Now go enjoy yourself and come home feeling strong.

This article originally appeared on

Continue Reading





Sign up for our weekly email newsletter. Get Fitness Gurls features and content first. Delivered every Monday.

Your E-mail:
Your Name:
Your email will never be shared to a 3rd party.