Basic Yoga Poses that Tone Arms

Basic Yoga Poses that Tone Arms


Yoga is a great stress reliever and a way to focus your mind and meditate. Yoga is also great for increasing flexibility and gaining strength throughout your entire body. Your yoga instructor is a great source for poses that will help to increase the strength of the muscles. Yoga, as a holistic approach, uses weight training by its inherent nature as several poses require you to lift or balance with your own body weight as a force of resistance.

My wife has taken some yoga classes in lieu of having our second child, and it certainly did help her regain some strength and help her to relax. The trainer was very helpful in giving her tips on how to exercise and use yoga at home to help her body get back into shape. While going to classes has waned and the yoga ball stays in the garage most of the time now, occasionally I will see my wife striking a pose or two just to get the blood flowing.

Here is a quick guide to some yoga poses that will help tone your muscles. Remember that yoga is a process, and more advanced moves will first require some lower level training of your body and mind with less strenuous poses.

Inversion Poses

Doing an inversion generally makes some part of your body dependent upon your arms for upright support as opposed to your legs. Inversions also mean doing things upside down. Developing strong poses that you hold for longer and longer times will develop your muscles further. It’s almost as if you’re doing a big weight with not many reps if you were in weight training and you gradually are able to do more and more repetitions.

Inversions are great for beginners and more advanced practitioners. As you start out, make sure you are supervised to avoid any injury.

Downward Facing Dog

Downward Facing Dog is a simple pose for beginners that strengthens the whole body as getting into the pose itself causes some resistance. The pose starts by putting your hands on the floor, followed by your toes, and then reaching your buttocks straight into the air to form an inverted “v” shape.

Your arms experience resistance by supporting your body weight above the waist while your back and legs are stretched. Getting into and out of the pose will stretch your muscles and make them more flexible in the process.

Hand Stand

A more advanced inverted pose involves a hand stand. Hand stands are great exercises for your arms as they remain in a locked position and support your entire body weight as a resistance force. You will want to use a wall for this pose.

Start with a Downward Facing Dog pose with your fingers facing a wall. The key is to spring upward by quickly putting your stronger foot on the floor and bouncing up so your back is to the wall and your arms support your entire weight.

Either of these simple poses will get your muscles working harder and more efficiently. The longer you hold the poses, the better your tone will get over time. Remember if you are new to yoga try these poses with supervision until you feel confident on doing them yourself.

Fat is Not the Enemy in Your Diet

Fat is Not the Enemy in Your Diet

Why We Need Fat

We all think we need to lose some weight. If you stopped 100 people on the street and asked them if they are happy with their weight, over 90 of them would say, “No.” Why is this? In some cases it would be true that the person’s body mass index (BMI) reflects that their height versus weight ratio is out of proportion. A statement about certain parts of their bodies that are unsatisfactory would follow other people’s responses. For example, “My thighs are too big.” Another group of responders would base their opinion on the internal comparison of their bodies with the perceived standard of beauty for the culture. Regardless of the reasons, over 90 of these people think they need to diet.

The enemy being battled in a diet is fat. But do we really know what this is? The reality is that fat is not the culprit! The truth is we need fat to live. Fat is simply stored energy within our bodies. It provides essential assistance for our daily living. It provides insulation and cushioning for the internal organs. It covers and protects nerves. Without fat your body would be unable to move vitamins A, D, E and K throughout the body. It is also crucial that we consume “good” fat for proper nutrition in our diet. Unsaturated fats found in fish, soybeans and olive oil actually reduce “bad” cholesterol and increase “good” cholesterol. We should limit saturated fats and avoid trans fat in our food choices.

So why is it that a diet focuses on fat? The problem occurs when we consume more calories (heat energy) than we expend. The result for our bodies is that we store the excess energy as fat for later use. This is not an unhealthy process unless we keep storing more than what we need. The solution to this is simple – spend that energy! Unlike money in your savings account at the bank, you should not hold on to stored energy in your body. You do not accrue any interest on this, and it could actually “cost” you in the long run. Many health problems are started and continued by being overweight. Spend some energy and you will shed not only pounds but also aches and pains.

If you are in the responders above wanting to diet to lose weight, first determine your motivation. Then get moving to burn that excess energy. You will find that as you increase your activity level you will have more energy, sleep better and lose weight. Remember fat is not the enemy – it is necessary for healthy functioning of your body. It is your reserve. Just don’t let the account get too big!

Natural Ways to Lower Cortisol: Meditation, Music, Yoga, Journaling and Sex

Natural Ways to Lower Cortisol: Meditation, Music, Yoga, Journaling and Sex

Have Sex and Lower Your Belly Fat!

Now that everyone’s attention is front and center – it’s true! But rest assure that having sex is not the only way to lower your belly fat without exercising, though that is definitely a great way. Why does sex lower belly fat? Sex lowers belly fat as a direct result of the correlation between high levels of Cortisol and belly fat, and natural ways to reduce cortisol hence the statement have sex and lower your belly fat.

Our bodies naturally produce Cortisol. The problem is that if we over produce it we put ourselves in a danger zone in several ways. Cortisol reacts to stress. When we are at high stress levels as a result of life events, lifestyle, or whatever our stressors are, the cortisol levels rise, and with these increased levels abdominal fat increases. Having a lot of abdominal fat has been revealed by doctors to be a contributing factor to heart disease and other illnesses including high blood pressure, and impaired cognitive functions to name a few. With the condition of excess belly fat also comes the chance that this condition affects our cholesterol levels negatively.

Where aerobic exercise, proper diet, and target toning are definitely excellent means of ridding ones body of belly fat, there are naturals ways to lower cortisol, which will lead to a decrease in belly fat. According to Elizabeth Scott M.S. ( some of these methods are as follows: Breathing Exercises, Guided Imagery, Meditation, Journaling, Self-Hypnosis, Exercise, Yoga, Listening to Music, Cleaning house to music, Playing with your children, Gardening, and Singing are all excellent ways to distress, which in turns decreases cortisol, which subsequently decreases belly fat. Have you gotten past have sex and lower your belly fat?

The bottom line is that there are many natural ways to lower cortisol, but examine what it is in your life that de-stresses you and brings you joy. Maybe it is oil painting or watercolors that remove you from the stress of everyday life. Sometimes a change of scenery, a walk in the park, or just watching children play on a playground might distress you and make you forget about what ever it is that is causing you stress.

Yes you can have sex and lower belly fat, meditate, paint, run, or do any of those activities that lower the blood pressure, heart rate, and ultimately de-stress you. Sometimes it takes dealing with reality as well. Have you ever considered taking the situation you are stressed about and imagining the absolute worse case scenario? Once you do that if you take the time to really deal with the ramifications and then let it go, you will see things aren’t as bad as you thought. Then imagine a solution to the situation and see everything working out no matter what. You will find that you feel instantly relieved since you have already dealt with the worse case scenario, you can now move on and work with the possible solutions. This too is a natural way to lower cortisol, while simultaneously working in a positive way to find solutions, and alleviate stress from your life.

Basic Tips for a Successful Diet

Basic Tips for a Successful Diet

Simple Steps You Can Take to Lose Weight!

So you are ready to start on a new diet. There are approximately half a million options out there today, and more will be added tomorrow. It’s overwhelming. The first step to narrowing down all those choices is to set your own goals. How much would you like to lose? How do you plan to accomplish that? Be realistic because success breeds success. If you write down that you want to lose 10 pounds in one week, you will fail. This does nothing but discourage you at the beginning of week two! Remember the weight gain happened over a period of time so you must give yourself time to lose it.

Start in the pantry. Take a hard look at the types of food you have in your cabinets and refrigerator. If they are full of sugar, salt and fats say goodbye to them and start over. You do not have to completely eliminate these from your diet, but you must begin to reduce the portions and frequency at which you consume them. Start reading labels at the grocery store looking for whole grains and unsaturated fats. Darken the aisles of the produce section – it’s the section you pass on the way to the potato chip aisle! You may want to shop more often as you choose fresh produce to have as snacks.

The next step in setting up your new diet is hydration. Swap those sodas and coffees for water and fruit juice and this will quicken the amount of weight you lose. The reasons for this are two-fold. The first is that you will be consuming less sugar, and the second is the way your body reacts to the proper fluids. They flush your system of toxins and keep your digestive tract in good working order. This leads to weight loss. You may want to try a cleansing supplement under the care of your doctor.

In order to maximize the effectiveness of your diet try eating mini-meals throughout the day. Several studies show that people who eat multiple smaller meals are able to lose weight and keep it off for a longer period. Also avoid late night snacks before bedtime. If you do have a snack make it a fruit or vegetable. When you are eating pay attention to when you feel full. “Clean your plate” no longer applies, so when you get full, push the plate away! Start with these tips and success will be yours.

Working as a Dietary Clerk in a Hospital: Three Skills and Qualities You Will Need to Be Successful

Working as a Dietary Clerk in a Hospital: Three Skills and Qualities You Will Need to Be Successful

There are a lot of jobs that you could pursue in the healthcare field and specifically in a hospital. One of these jobs you might wish to think about is a dietary clerk or dietary aide, these are the people who prepare and cook the food that is served to the patients every day. I began working in a hospital as a dietary clerk when I was 16 and did not leave that job for three years and during that time I learned a lot of different aspects of diet and nutrition. Although most people can do this job without too much trouble here are three qualities or skills you will need if you want to work as a dietary clerk in a hospital based on my own personal experience in that department.

  1. As with a lot of jobs you might wish to pursue in your life you will need to be really good at math to become a dietary clerk in the hospital. Math skills are essential in basically every job to a certain extent but you will need to make sure that you have math skills that are precise and correct since you are directly involved with patient care. The reason why math is so essential is because there are a lot of dietary restrictions and needs of those patients in the hospital and some of them might be diabetic or on a specific calorie count. Diabetic patients are allowed only a certain number of proteins, sugars and fat each day so you have to add up the amount given to that patient for each meal and write it on their menu. For example, you might have a patient on an 1800 calorie diabetic diet so you have to divide up this up into 600 calories for each meal and then add in the small diabetic snack they are served in the evening as well. Some patients might just be on a restricted calorie count because of a medical condition such as congestive heart failure and it is your responsibility to make sure they do not exceed the amount of calories allotted for them in each meal. Not to mention that you have to make a menu for each patient in the hospital so you need to be able to calculate how many people are on each floor, which patients get food and so much more so that you know you have enough food for everyone in the hospital. A lot of the math can be done on a computer or calculator so it is not like you have to do it all in your head but you at least need to know how to calculate it on your own if needed.
  2. As a dietary clerk you also need to be very responsible and complete each task as required, meaning you always need to be attentive and giving 100% all the time. A patient relies on you for a lot of things but especially when it comes to their nutrition and dietary needs. You need to always be aware of a patient and their specific needs because sometimes they might not know they were put on a special diet and cannot have certain foods. You should always be attentive because sometimes a doctor or nurse will change the dietary orders of a patient after you already delivered them a meal. This requires you to know which patients have changes in their dietary needs and requirements so that they do not get the wrong meal and this is especially important if you work on the surgical floor. People will change diets very quickly on the surgical floor because some of them are going into surgery or coming out of surgery so they might be on a liquid diet or they might not be able to have anything at all if they were going into surgery soon. You might not think that a dietary clerk is a big job but in reality the food that you present to a patient can significantly hurt them or mess up their bodies if they are undergoing a certain medical procedure. If you have a patient that is going into emergency surgery in a couple hours and they are not allowed to eat and you give them the tray then this makes you responsible for them and the possible cancellation of their surgery if they eat. Printing off new patient sheets right before you begin your meal deliveries is essential so that you can get the most accurate information possible which can help cut down on these types of errors, although you still need to pay attention when entering a room because this information might have already changed.
  3. As a dietary clerk it is also essential that you have good personal hygiene and you come to work every day clean and in good health. Just like with a lot of other jobs where you handle and prepare food, it is essential that you come to work clean and freshly showered and also that you practice good hygiene such as washing your hands after you go to the bathroom. You should make sure that your hair is pulled back in a ponytail if it is shoulder-length or longer so that you do not get hair in the food of a patient regardless of whether you are preparing the food or just delivering the food. Any time you touch your face, nose, mouth or any other body part you also need to wash your hands or for that matter, wash your hands before you touch any of the food all the time. You will also need to make sure that you do not sneeze, cough or eject any other bodily fluids out when you are near food and sometimes this means you will need to put your face into your armpit if you need to cough or sneeze. It is essential that you practice good hygiene at all times because you are working in a hospital where people are sick and their immune systems are compromised. This means that their body cannot fight off simple infections as easily as a healthy person and even a simple cold can turn into them getting really sick or even could prove fatal. It is important that you look like you take good care of yourself on the inside and out and this includes not wearing a lot of jewelry or having visible piercings or tattoos. If you do not feel well and are sick or have a fever then you should not report to work and tell your supervisor as soon as possible so they can find someone to replace you for that shift. Working in a hospital often means you will eventually catch something from a patient but you should not go to work and spread this around to other sick people you come into contact with. What it really comes down to is just basic common sense when it comes to working with food and the sick, especially since a lot of patients are older and more susceptible to infection and disease.

As you can see working in a hospital as a dietary clerk requires having specific skills and qualities in order to ensure the safety and health of you and the patients you work with on a regular basis. If you have these skills then you will be more likely to advance in the dietary department because you show that you are responsible and are accountable for your own actions, which directly affect patients in many different ways. Based on my three years working as a dietary clerk in a hospital I can tell you that if you can effectively use these skills and qualities then you will be more prepared for other jobs in the healthcare field.

Myself, Personal Experience

How to Choose the Right Diet

How to Choose the Right DietNutrition and Fitness Go Hand-in-hand

Diet, diet and nothing to eat. Have you ever felt that way? There are so many diets out there, with so many guidelines to follow. Some sound too good to be true and they are. There are as many ways to lose weight, as there are stars in the sky. The key is in finding the right one specifically for you. You not only have to consider the cost of a diet, and some can be pretty expensive, but you also need to consider whether it is right for you. Will it get you the results you want, and will it really assist you with meeting your goals.

You should always talk to your family doctor first. She knows your medical history and will know a diet that will help you lose the weight you want. The fastest way to lose weight may be the easiest but it may not be the best. There will have to be time spent in keeping your body in shape while losing the weight. Knowing the right diet is essential to your health. Don’t jeopardize your health by losing too much weight too fast.

Losing too much weight too fast causes the skin on your body to sag. It took time to put on the weight, even if you only gained it while you were pregnant. That took nine months, taking it off will be longer. Done right, losing weight does not have to be a chore. “Diet” does not have to be a bad word, and you do not have to endanger your health. Do the research to find out about the diet before you ever start one. Talk to your doctor about a diet you would like to try, talk to others who have been on the diet and lost weight.

Being thin might be in, but being unhealthy is not! Never go on a diet blindly. Find out all you can before you start. Check out other diet options and compare them. More than likely you will find that all diets have a fitness program with them. That means you must exercise to keep your body healthy. There is no easy way around it. If you want that slim trim body, you are going to have to work for it.

What makes Raspberry Ketone Diet Pills so Popular?

How many things have let you down regarding their so called weight loss claims? Well, most of the supplements and products are not able to satisfy their own claims and promises. And that’s probably because, these are not good enough or maybe they use some drugs that only produce side-effects and no weight loss effects. Whatever may be the case, raspberry ketone diet pills is something that would never disappoint you.

These dietary supplements are blended with the potent fat burning component, i.e., raspberry ketone and thus the results are guaranteed.

What’s the Origin of Raspberry Ketone?

This component is basically derived from the core of red raspberries and is a phenolic compound. Raspberry ketone is a potent fat reducing enzyme whose popularity and merits are backed by Dr. Oz. These components have got an efficiency to target fat cells by promoting the secretion of a hormone, adiponectin.

This hormone is in turn is responsible for boosting various metabolic activities including catabolism of fatty acids. So you can say like this, more are the levels of adiponectin in the body, less is the fat storage in the system.

What are the Benefits of Using Raspberry Ketone Diet Pills?

These dietary pills are going to give you following merits:

  • Accelerated metabolic activities.
  • Increased fat burning.
  • Controlled food cravings.
  • Increased boost of energy.
  • Clinically proven ingredient.
  • Natural and safe to use.
  • Effective slimming agent without dieting.

Along with all these benefits, raspberry ketone is also helpful to maintain the overall health of a person including prevention to obesity, diabetes, and heart issues.

Is it Safe to Use these Supplements?

Raspberry ketone and formulated diet pills are certified components which won’t provide you any negative effects. These natural agents will straightaway target your fats and calories to make you slim. Just follow the prescribed doses of Raspberry Ketone Diet Pills and enjoy its wonderful features.

How to Get an Effective Supplement?

If you want to grab the ultimate benefits of this incredible component, you need a truly effective supplement of raspberry ketone. There are many pills present out there which won’t take anything from you including your weight also. For reducing some generous pounds from your heavy body, use Pure Raspberry Ketone supplement. You can easily get it online and as per the name suggests, these are purest and best quality Raspberry Ketone Diet Pills.

What are the best benefits of Raspberry Ketone Plus?

Raspberry Ketone Plus is a new product that contains Raspberry Ketones and other super foods that that contain a lot of antioxidants. This product is very popular in the fitness and sports circles. Nevertheless, even though you are far from being a celebrity or a fitness freak, this product is still available to you and may help you enjoy the desired weight loss results you have been looking for.

How does it work?

This natural weight loss supplement works to assist in weight loss through a dual process. First, it triggers the production of the hormone norepinephrin, which may boost the rate of metabolism in your body. A high rate of metabolism, as you may know, is essential for the body to burn down fat cells and transform these into energy, instead of storing the fats.

Secondly, the Raspberry Ketone plus supplement stimulates the production of another hormone, adiponectin. This hormone is responsible for lowering the blood sugar levels thus forcing your body to use up the fats already stored in the body. In this way, your body will not need or crave extra carbohydrates to produce the vital energy it needs to function. As you can see, the more your body uses up the stored fats, the better placed you are to lose the extra calories and achieve your ideal figure.

What other benefits will enjoy with Raspberry Ketone plus?

This supplement works fast to give you the desired results. This is especially important if you are looking to lose weight in just a short time. Once you start using Ketone Plus, you may lose as much as 3 to 5 pounds each week. This is a healthy and safe range of weight loss.

There are thousands of weight loss products in the market today. You probably know that some can be unsafe to use in weight management. That is why you should look to using natural and proven dietary supplements such as Raspberry Ketone for your weight loss goals. You will enjoy the benefits of super fruits such as African mango, grapefruit, acai berry, apple cider and other super compounds such as green tea and sea kelp. All these are scientifically formulated to assist you to lose weight.

When you start to use this supplement, you will enjoy the benefits of an improved metabolism rate. This is a very essential benefit as your weight loss results hinge on your metabolism rate; when it is high, your body may burn fats more efficiently.

In addition to enjoying a great looking body, you may also benefit from a feeling of general well being. Raspberry Ketone can help in suppressing lifestyle conditions such as unhealthy cholesterol and type II diabetes.


Finally, with this supplement you do not have to worry about experiencing undesirable side effects such headaches, weakness and fatigue or dizziness. Instead, you will experience the all the benefits that this natural and clinically proven weight loss product has to offer.

Raspberry Ketone seen on TV show Dr.OZ

Everyone seems to be talking about Raspberry Ketone, from celebrities to TV show hosts including Oprah and industry experts including Dr.Oz. And talking of Dr. Oz, he now seems synonymous with the weight loss supplement Raspberry Ketone. His show, which first aired the miraculous benefits of this supplement, has attained a status similar to that of the Oprah show. Upon Dr. Oz airing this show, everyone one wanted to find out what it is and how they can use it to attain their weight loss goals.

The reason that this product impresses so many health enthusiasts is that it is natural, effective and endorsed by industry experts. According to Dr. Oz, the Raspberry Ketone supplement may help in weight loss on two levels. First, the supplement helps in the production of adiponectin, a hormone that is responsible for suppressing your appetite. When this hormone is stimulated it can keep the body from craving extra sources of energy for example from carbohydrate. Instead, the body is forced to use the fats stored within its reserves.

What did he say about Raspberry Ketone?

Secondly, Dr. Oz explained that the supplement also stimulates the production of the hormone norepinephrin. This hormone may help in boosting the metabolism rate, which may then allow the body to burn more fats faster. According to the doctor, Raspberry Ketone is essentially a fat burner whose mechanism for weight loss is safe and scientifically proven. In fact, he calls this a fat burner in a bottle. In addition to Raspberry Ketones, the supplement also comprises of super fruit including:

African mango, which is derived from a rare mango tree in Africa and may help in boosting metabolism, thereby assisting your body to burn more fats

Acai berry and resveratrol act as antioxidants to eliminate toxins in your body. Accumulated body toxins can slow down your metabolism rate and therefore your body’s capacity to breakdown fat cells.

Other ingredients include apple cider, grapefruit, sea kelp, green tea and caffeine.

What is the evidence that this popular weight loss supplement actually works?

As Dr. Oz explains in his show, Raspberry Ketone supplement has a similar chemical structure as other natural weight loss products including capsiplex, which contains capsaicin. Clinical trials show that when fed to mice, capsaicin boosted the rats’ capacity to break down fat cells even when they are fed a high fat diet. Similar studies in which Raspberry Ketone was administered to rats on a high fat diet showed that these subjects were able to break down fats at a faster rate.


In the show, Dr Oz’s assistant Lisa Lynn explains that for best results users should consume 100mg of the supplement just before breakfast and an additional 200mg at lunchtime. As Dr. Oz concedes, you would have to consume around 40kg of this fruit just to begin to lose modest weight. In other words, the supplement makes it simple for you to manage your weight without the need to contemplate the mammoth task of easting all those raspberries.

Raspberry Ketone Pills Reviews – Where to Buy Raspberry Ketone Diet Pills

Longing for a lean, slim and sexy body is the desire for attraction, popularity and fame in our social circle. Everyone who loves to socialize is keen to have a body like one’s favorite celebrities. But the mantra to it is still not revealed to many. Most of us are unaware of the potential ways to attain a toned with no fat deposits and extra bulges.

Raspberry Ketone Diet Pills reveal the mantra to get into shape. You can easily get a fat free body with the use of these weight loss supplements. Raspberry ketone products initiate the revolutionary formula of raspberry ketone blended with the most natural, effective, efficient and safe products that leads to fast fat burning in your weight loss regime.

What are the Ingredients?

The ingredients that are mixed in the supplement are chosen for maximum effect with zero harmful effects or the side effects. All the ingredients are completely natural and come among the best fat burning elements.

 Raspberry ketone

Red raspberries which are rich in natural phenolic compound known as raspberry ketones. With the help of this phenolic compound, the raspberry ketone helps in the advancement of adiponectin’s expression and secretion. This protein hormone (adiponectin) stimulates the regulation of acid-catabolism, metabolism and glucose takes place. Thus red raspberries are known widely for its fat burning capabilities.

Ingredients present in Raspberry Ketone Diet Pills-

Raspberry ketone diet pills are not solely made of raspberry ketone enzymes. These also contain ingredients such as the below mentioned. Have  look-

  1.  Green tea

Green tea is found from a plant called carellia sinesis. It has great medicinal and herbal powers. Problems like blood pressure and headaches have an easy solution in the form of green tea. The presence of this herbal product in the weight loss supplement makes the supplement natural and healthy.

  1.  Acai berry

During the weight loss process our body requires a number of anti-oxidants, minerals and vitamins. This requirement of the weight loss regime is met by acai berry in the product. Plenty of vitamins, minerals and anti-oxidants fastens the process of weight loss through fat burning.

  1.  Resveratrol

An effective product used to control coronary heart disease is among the important ingredient of this weight loss supplement. Till now it was found mostly I red wine but from now onwards you can also find it in the Raspberry Ketone Diet Pills.

  1.  African mango extracts

Increment in your energy levels, reduction in appetite and fast fat burning are the effects of African mango extracts which is also an essential ingredient in the supplement.

One supplement brand that contains all these ingredients is Pure Raspberry Ketone. Now you don’t have to waste your time, money and efforts on other useless and harmful products for losing weight. Pure Raspberry Ketone is what can lead to all the benefits of raspberry ketones.

So don’t wait and claim the available product online.