Five yoga poses to stretch without getting out of bed

Learn the stretches you can do without getting out of bed, ideal for practising them at dawn or before the night’s rest.

To perform this type of yoga, you do not need to get up, unroll your mat, or put on comfortable clothes. Open your eyes as soon as you wake up or lie down in bed at the end of the day, and prepare to stretch your body, mobilize your energy and connect with yourself.

The practice of body stretching and breathing exercises in the morning will allow you to warm up your body, increase your vital energy, focus your mind, and raise your vibration. Positively starting the day is one of the choices that will align you with the fulfillment of your goals and purposes.

Likewise, performing the postures before bed will help you to relax deeply and set your body and mind to a much more restful rest.

We share five postures to practice without getting out of bed. Remember to do them with conscience and respecting your body. If it is far from the mobile and any other device that can distract you, much better!

1. COLUMN MOVEMENTS

This sequence is called “cat-cow” because it mimics the poses of these animals. Seek support from your knees at the width of your hips and your hands at the width of your shoulders. Deeply inhale, as you bring your head, chest, and tailbone up and drop your belly. As you exhale, round the spine and drop the head and tail down. Repeat these movements as many times as you want to warm up your entire spine.

2. POSITION OF THE CHILD

Aim to open your knees to hip-width, pinch your toes together, and bring your tail to your heels. Exhale all the air, relax your chest and forehead on the bed. You can stay in this pose for several minutes, inhaling and exhaling deeply. Every time you release the air, visualize your worries dissolving.

3. SIDE STRETCHES

Extend your right leg and flex your left leg. Bring your left arm out over your head, like you want to touch your right foot. Inhale and exhale a couple of turns in this position and then do the same to the other side. Enjoy the warming that is being generated in your body.

4. RELAXATION

In this pose, try to get your entire back flat on the bed. Leave your arms at the side of your body, with the palms of your hands open and pointing upwards: a symbol of receiving divine energy. You can cross your legs, relax your shoulders, and focus all your attention on your breathing.

5. MEDITATION

Seek to sit cross-legged and relaxed on the bed. Make sure your spine is upright, and your shoulders are relaxed. Take a moment to observe your mind and your thoughts. Focus your attention on the present moment and your breathing.

TELL US IN THE COMMENTS IF YOU HAVE EVER PRACTICED YOGA ON THE BED!

7 relaxation techniques to combat stress

High levels of stress can seriously affect health. These techniques will be of great help to you, and the best thing is that you can put them into practice right now.

The stress, when it lasts for a long time, can affect your body, your mood, and your behavior. Some of its common effects are headache, lack of energy or concentration, stomach upsets, muscle tension, and sleep problems.

Sedentary ways to control it, like watching TV or surfing the internet, can increase long-term stress. That is why recognizing symptoms is the first step to regain physical, psychological, and personal well-being.

Relaxation techniques and stress management will help you improve your quality of sleep, your mood, and your concentration. They will also provide you with feelings of well-being and tranquillity and feelings of reduced physical pain.

You can experiment with each of these techniques to find which one works best for you:

1. DIAPHRAGMATIC BREATHING

To combat stress with breathing exercises, sit in a comfortable posture, place one hand on your chest and the other on your abdomen. Inhale deeply through the nose, feeling your belly to expand outwards and exhale through the mouth. Repeat this technique for 5 minutes.

2. JACOBSON’S PROGRESSIVE MUSCLE RELAXATION

If you learn to relax muscle tension, you can reduce stress and anxiety. This technique consists of voluntarily tensing and relaxing all the muscles of the body. To achieve the two states, one has to practice this technique for up to 5 to 10 minutes. After deep physical relaxation, the mind and the body will get into a relaxing state. 

3. TRANSCENDENTAL MEDITATION

This mind control technique consists of repeating a word persistently, leaving aside any thought or image that appears in mind and the external stimuli that generate stress.

4. BODY SCAN

To perform this meditation, you must bring your attention to the different areas of your body, registering all your sensations. Scanning from head to toe will bring you a sense of calm.

5. VISUALIZATION

This technique consists of creating mental images about situations, feelings, or emotions that make you feel comfortable, at peace, and positive. You must imagine different things in the most realistic way possible, to achieve control of your physical and mental state.

6. MINDFULNESS

Mindfulness leads to focus attention on the present moment, which can significantly reduce stress. One of the exercises you can do at any time is to pay full attention to your breathing for one minute. Without modifying it, by merely observing the passage of air through your nostrils.

7. AUTOGENIC TRAINING

This technique invites you to imagine a quiet place in your mind and then focus on each of the sensations of your body, starting at the feet and moving up to the head. For example, you can focus on the heat or heaviness of one of your limbs.

TELL US IN THE COMMENTS IF YOU HAVE EXPERIENCED ANY OF THESE TECHNIQUES.

5 tips for choosing vitamin supplements

If you have to take vitamin supplements, either by necessity or by choice, it is crucial to select the products well. Take note.

Dietary supplements help improve health and well-being, but when choosing vitamin supplements, it should be taken into account that the product must adapt to the real needs of the person. In addition, it is essential to know what types of supplements exist and how to choose them, since there are hundreds of brands and types of supplements that contain vitamins.

Tips for choosing vitamin supplements

Determine your real needs

Eating a multivitamin provides many vitamins in the required doses, but this is not always necessary. It is not good to use a vitamin supplement as a substitute for a varied and balanced diet. If you think you have a vitamin deficiency, consult your doctor.

Consume the recommended amounts

Multivitamin supplement labels provide all the nutritional information you need. But you should read the leaflet carefully, as it is very common for the portion to be equivalent to two tablets, instead of just one. Also keep in mind that more amounts of vitamins per dose are not always better, because if taken several times a day, the body absorbs them better.

Buy in the right format

If you have trouble swallowing, it is better to choose liquid or chewable vitamin supplements. You can also opt for the pills that you can split in half, to be able to ingest them easier. If you can’t find it, you can buy a pill cutter. If you suffer from digestive problems, you better avoid tablets.

Avoid toxic components

Avoid supplements with genetically modified organisms, whose acronym is GMO. These are not bad for your health, but for the environment, and require the use of pesticides, including dangerous glyphosate. Read the label and see that it is a pure product, with the least possible amount of additive sugars or artificial colors.

Search for a quality product

One of the essential aspects when choosing vitamin supplements is to verify that they are approved and that they comply with current regulations. In the supplements, this is found as notices of the regulations to be met, as well as quality seals. It is also very important to verify that it has been tested on humans, that a reputable company manufactures it and that it has not been tested on animals.

If the doctor has recommended you take a vitamin supplement, choose carefully. You may find one that offers you the vitamins your body needs, without the need to consume them all. It is the case of vitamin D if you can not sunbathe, or vitamin B12, if you are vegan.

Share these tips to choose vitamin supplements. Although supplements are very fashionable, you have to choose them carefully before taking them.…

Do This Leg Workout At Home To Strengthen Your Lower Body

If you are looking for a practical and useful way to get strong and shapely legs, this leg training at home is what you were looking for.

However, before starting, it is a specialized routine that will serve purely to get your legs working (and also includes this leg training at home, exercises for the abdomen). If you want to work the remaining parts of the body, it would be convenient to include an additional training day that includes exercises for the upper body.

General description

Duration: 5 weeks

Training Days per week: 2

Material: Exercises with body weight

Objectives: Tone muscle mass in the legs and lose weight

Level: Intermediate / Beginner

Workout exercises for legs at home

Before starting with this leg training at home, we must properly warm the body, following a protocol similar to the following that I provide:

Perform 3-5 minutes of stationary cardio: 

Whether cycling, running or rowing.

Stretching:

In addition to helping us improve our performance during training, it reduces the risk of injuries. Ankle, knee, wrist, neck and Cuban rotations are some of the stretching exercises we can do.

Central nervous system activation circuit: 

It is the same as stretching, but is more focused on helping us activate the body to perform better. Before we begin, we can do a small sequence of some random exercises that will help us fully activate the muscles of our body. A good example would be that for day 1 and 3; we would do: 5 squats, 5 CrossFit abs and 3 push-ups with the knees supported, without any rest and trying to perform the sequence three times.

Once the warm-up is done, it is time to go through the selection of exercises for this leg training at home:

Workout for legs at home – Day 1

5 × 25 Squats

3 × 12 Burpees

3 × 10 Leg slide 

2 × 0: 20 seconds doing Wall press

2 × 12 Crunch

2 × 10 Oblique Crunch (10 per side)

Workout for legs at home – Day 2

1 × 100 Squats with our body weight (count the total time invested, you can rest until you complete them, taking into account that the rest will be the minimum necessary)

3 × 15 Strides (with each leg)

3 × 10 glute kicks

2 × 20 CrossFit abs…

Dieting tips to Make Things Easier

We leave you a series of tips to diet correctly, controlling certain details that are critical in this regard and that we may be missing:

Counting calories

The first and most important step in our journey through the world of nutrition is to find out the amount of calories we are consuming, on average. Establishing a food diary and recording what we consume a week is an important milestone.

Balance

When it comes to concluding what we are doing, it is time to see if we are losing weight, gaining it or staying the same. If our weight has not fluctuate much, we should know that our current intake is close enough to our maintenance.

If we are gaining weight, our average consumption is higher than maintenance. It is good to apply the numbers calculated by our basal metabolic rate and the calories consumed, to see the real effect it has on our body.

As each body is unique, this universal formula will not work the same in all. Therefore, it is essential to test it and change certain elements that fit us correctly.

Beware of miracle diets

Nothing good can be expected from miracle diets. We must keep in mind that at any time we restrict calories for more than a day or two, whether through diet, exercise, or both, our metabolism slows down.

The effect is most noticeable with long-term diets or drastic calorie reduction. This explains why so many people who follow diets end up gaining more weight than they lose.

If we subject our body to a poorly structured or alarmingly low-calorie diet, our body responds to the perception of “energy crisis”, reducing the metabolic rate by regulating the body through hunger and metabolism reduction

As a natural response, anxiety is unleashed in our brain, causing appetite to wake up to absurd levels, trying to ingest any energy source we have within our reach.

Be realistic

If we really want to achieve goals, we must be realistic with the goals set, that is, if we want to gain muscle mass, we have to be aware that we have to gain fat.

The same goes the other way around; that is, if we want to lose weight, we must lose muscle in the process. It is obvious that proper training and a good diet will help us minimize the impact, but let’s not dream that everything will be perfect.…

STEVIA AND NATURAL SWEETENERS: ARE THEY SUITABLE FOR A CHILD’S DIET?

With an increasing awareness about preventing childhood obesity, the idea that sweeteners can help achieve it has become widespread and is a valid option. But are they really suitable for a child’s feeding? In what dose?

Sweeteners: not recommended for children under 3 years old

A sweetener is an additive that is added to food to provide a sweet taste and, in most cases, does not provide much energy. In recent years, its consumption has increased to prevent tooth decay and reduce cases of childhood obesity or diabetes. However, it is not advisable to use sweeteners in food in children aged 1 to 3 years.

The non – nutritive sweeteners (are usually classified into nutritive or non – nutritive or caloric and non – caloric) are the least 30 to 13,000 times sweeter than natural sugar. For this reason, fewer amounts are needed to sweeten the same. They are used mostly in processed foods such as:

  • Baked goods.
  • Sweet.
  • Desserts.
  • Dairy products.

Natural sweeteners

Natural sweeteners are sugar substitutes that are often advertised as the healthiest option for sugar or other sugar substitutes. The World Health Organization recommends reducing the consumption of free sugar (the one we add to our diet) to 25 grams daily (which corresponds to 5% of the daily calories consumed).

  • Honey: Honey contains between 70% and 80% fructose and glucose. It may contain small amounts of bacterial spores that could produce botulinum toxin, so it is not appropriate to offer honey to children under one year.
  • Maple syrup: It is extracted from the trunk of different types of maple. It is usually used as a substitute for honey in vegetarian diets. It is an aqueous solution with sugar content ranging from 70% to 90%.
  • Xylitol: It is slightly lower in calories than sugar and does not promote tooth decay or cause an increase in blood glucose. It is mostly used to sweeten candies, cookies, and sugar-free gum.
  • Natural stevia: The form that is marketed as a natural sweetener is not the plant or the dried leaves. In the European Union, the stevia leaf extract labeled with E960 or steviol glycoside (the scientific name of the sweet compounds found in the leaves of the stevia plant) is marketed. It has a powerful sweetening power, as much as sugar, although with almost no caloric intake.

Contraindications of stevia

The consumption of the Stevia rebaudiana plant is not authorized in the European Union. What we buy is one of the processed and purified extracts: rebaudiana A, called additive E-960. In the US, the FDA only considers steviol glycosides safe and, therefore, they are suitable for consumption.

For the FDA, the acceptable daily intake of these glycosides is 4 milligrams per kilo of body weight. Most of the foods to which stevia has been added are soft drinks, cookies, breakfast cereals, and candies.

In general, natural sweeteners are safe. But are they healthy? No clear advantage for the health of the consumption of this type of product has been demonstrated. Moreover, consuming too much-added sugar, even if they are natural sweeteners, may involve some health problems such as tooth decay and weight gain.

Remember that a balanced diet for the little ones consists mainly of consuming fruits, vegetables, nuts, and legumes. And it is important to insist on the importance of physical exercise and avoid a sedentary lifestyle.…

Does exercising cause hunger?

Many people have the feeling that physical exercise causes appetite. A study by the Imperial College of London and the University of Surrey, in 2007, revealed that training after meals manages to shoot the hormones that suppress hunger. That is why active people have less appetite after exercising, and even the effects may last until the next meal. 

Here are more details about whether exercising causes hunger or not.

Those who develop a sports activity usually burn, on average, about 492 calories, compared to 197 of those who lead a more sedentary life. After exercising, those who made a physical effort usually eat more amount compared to those who did nothing, 913 against 762. When considering the amount of energy burned, it was found that athletes would consume fewer calories, 412 versus 565.

In this investigation, it was detected that the levels of the hormones PYY, GLP-1, and PP, which are responsible for informing the brain when the stomach is full, immediately increase as soon as the exercise is performed. These data were also confirmed with the opinion of the participants in the study, who detailed that they felt less hungry during that period.

In the past, there was some concern about the consequences that sport could have when feeding. After exercising, people usually eat a greater amount of food, and that could cancel any effect in reducing kilos. However, more recent research shows that sports activity alters people’s appetites, helping them not gain more weight.

Although it seems the opposite, it must be said that physical exercise fails to increase people’s hunger, and sometimes reduces it. With training, hormones that increase the feeling of well-being and calm the desire to eat.

Recently, the work of researchers from The University of Western Australia has also been known, where they compared the relationship between the exercise done mildly and intensely with appetite. The conclusions were published in The International Journal of Obesity and showed that people who perform a smoother activity tend to eat more than those who exercise more intensely.

Those who trained at a higher rate had lower levels of the hormone ghrelin, which is responsible for stimulating the desire to eat, also showing higher blood sugar levels. All this helps to reduce the desire to eat.

If you think that sports activity makes you hungry, it is best that before training you consume pasta, brown rice or whole-wheat bread. The important thing is that you avoid overeating and also do not take refuge in the industrial bakery, which is loaded with calories and does not give you anything from the nutritional point of view.…

How is strength training different from hypertrophy?

We can talk about hypertrophy as a consequence of any training to a greater or lesser extent, depending on its characteristics and external factors such as rest, nutrition, density or volume of sessions, etc.

That said, hypertrophy is a consequence of a training model oriented to quality in the sense of building muscle. That is, it is only the increase in the number of muscle fibers and the size of them to achieve displace such loads. Attention to details: hypertrophy means, growth of tissues, cells, or cellular components.

What differences exist between strength and hypertrophy?

Taking into account the above, we can talk about strength training with a greater or lesser hypertrophy factor. Well, dear friends, not always, when harboring greater muscle volume, strength levels are consistent with that muscle group or muscle chain.

Therefore, let’s see what differences we currently know from the scientific-practical point of view on the issue we are addressing today with respect to some training patterns and their corresponding consequences :

Recovery between sets and exercises

To obtain more significant results in the hypertrophy factor, the ideal would be to reduce as much as possible, within common sense and reasoning, the replacement times of phosphocreatine at the physiological level, and avoid the de-recruitment of muscle fibers thus promoting an overload Metabolic and mechanical, which forces the muscular system to increase its size.

However, for the improvement of the strength itself, disregarding the trainable possibilities within the force: Maximum, explosive, resistance, power, or other ways of cataloging them from the terminological point of view, it is convenient to increase the recovery time between series.

Isolate muscle groups vs. Alternate muscle groups

The hypertrophy is excellent, not only for health but also by which subjects certain volume and muscle quality, higher gain health records. However, the trainer should focus on some areas to achieve that extreme fatigue in them.

Oppositely, quality training: strength. Apply brushwork training for such improvement, where superseries or loops are not usually applied. This does not mean that training sessions do not improve the strength in intervals. It simply would not be a purely specific strength training.

According to scientific studies, it has always been thought that optimal hypertrophy was based on a work of 70-85% of the MRI -Maximum repetition- to muscle failure. Today, it is postulated that any work with external loads as long as it exceeds 40% of the RM. Approximately, it involves hypertrophic adaptations in the volume and size of the fibers.

However, oppositely, others rule that it is not necessary to reach such a ruling to achieve such adaptations. And, finally, we can say that it is not necessary to proceed with the 10-15 classic repetitions, because, an interval training at 20 repetitions or a CrossFit at 5-6 repetitions also cause great adaptations in muscle size.…

Benefits that eating turkey meat brings to our health

Don’t you like turkey because of its lack of flavor and because it is dry? Here are some reasons why you should incorporate turkey intake into your diet or eating habits.

The consumption of turkey meat is not only common in Thanksgiving and Christmas, but now it is a food that we incorporate into our daily diet thanks to the great benefits that it brings to our health, and these are just some of them. 

Ideal for weight loss 

Turkey is one of the most recommended foods in any diet because it contributes very few calories to our body, helping us to obtain, more quickly and easily, the figure we always dream about. 

Low cholesterol 

The fat and cholesterol levels of turkey are very low, which makes it the ideal food for people suffering from a disease and must have their cholesterol levels controlled. 

Give health to our hearts. 

Contrary to what happens with red meat, turkey, being lean meat, is ideal for preventing cardiovascular problems, helping to keep our heart healthy.

Ally, of the dream 

Being a food that does not fall heavy and is easily digested, makes the turkey an ally of our dreams, allowing us to digest it more easily with respect to other types of food. 

It prevents cancer 

The consumption of turkey, because it is rich in selenium, reduces the possibility of suffering from breast, prostate, or lung cancer. 

Ideal for people with anemia 

Thanks to the iron it contains, the consumption of turkey meat is recommended for people suffering from anemia, that is, a condition that occurs when the blood does not have enough red blood cells. 

Moisturizes the skin 

Being composed of 75% water, turkey is also a great ally of our skin, helping to keep it hydrated. 

Fight acne 

During adolescence or due to hormonal changes, acne may appear on our skin, so it is recommended that you consume turkey, as it is a food that regulates the sebaceous glands.

It helps to heal 

Like other types of meat, such as chicken, pork, and beef, turkey consumption, due to its high protein content, improves blood supply, thus facilitating the healing of a wound.

It has folic acid 

Pregnant women should incorporate turkey into their diet since this meat contains folic acid, a vitamin that prevents congenital disabilities in babies. 

Ideal for people with high uric acid 

People with high levels of uric acid can consume turkey without any concern. 

Healthy bones 

Turkey meat helps keep our bones healthy and strong. Its consumption at an early age could help us prevent fractures and bone diseases. …

I’m eating well but I’m still getting fat. What’s wrong?

You have put yourself on a diet, you are eating healthy, but you still cannot lose weight. The worst thing that can happen to a person on a diet is not seeing results. And then, frustrated and asks: “Why do I keep getting fatter?”.

First of all, I have to tell you that dieting on your own is a great step. So if the diet was not provided by a professional, you might have trouble adjusting to it. Do not worry; here are the most common reasons why a diet can sabotage your weight loss program.

Adjust your diet:

“I keep getting fat, or I just don’t get down.” Quiet, maybe your diet is not working for any of the following reasons, but it has a solution.

  • You are following a diet from the internet or from somewhere else. The problem with this is that they are not specialized. An adequate diet has to be personalized, in which, when designing it, your height, weight, and daily physical activity are taken into account. If you do not want to pay a professional, there are pages on the internet that calculate how many calories you should consume, and then you could adapt the diet you follow to those caloric amounts.
  • The most practical solution will always be to consult a professional. In this way, you ensure that it will work.
  • If you want to lose weight for yourself, the quick solution is in the portions. I explain:

Take care of the portions

Many times we start a healthier life leaving behind junk. However, we do not count on the fact that the healthiest foods should be eaten in limited portions too. I mean that if you intend to lose weight, you should not consume exaggerated portions of healthy foods.

A great example of this is fruit and seeds. They are healthy, and you should consume them, but in excess, they will make you gain weight right away. Find the right portions on the internet. You will be surprised. The truth is that no one ever taught us to eat healthily. Who would say that the right portion of melon, for example, is 85 grams? That equals one slice. Beyond the slice, the calories become excessive, and although it seems ridiculous, the truth is that if you get used to the right portions, you will lose weight quickly and be healthier.

Balanced diet

When we change our eating habits, we must take care that our diet is balanced. I mean to eat food in ways that help you be healthier. Eat lots of vegetables, less animal protein and nuts, limited amounts of fats and sugars, and very few refined foods. Remember that you should not skip meals, as frequent intake helps speed up your metabolism.

Daily exercise

You should add supplement with some exercise, as far as losing weight is concerned. If you are not used to it, start with short 30-minute walks, then you can add 15-minute routines. Later, at some point, you will be ready and convinced to enroll in a gym or to perform some sporting activity. Exercising will improve not only your health but also your mood and make you a happier person.

Will and conquer

You can reach your goal with willpower. Do not give up. You will see that you will achieve great results. Your only enemy is in your head, always remember it. Take risks to love yourself more and take care of yourself as you deserve. The results will be noticeable.…