5 Easy Steps to Help You Lose Weight

When loosing weight, most of us don't have the time to drastically change our lifestyles. We need a practical and convenient way to integrate effective habits into our daily lives. The following steps are easy and practical ways to get you on the track to loosing weight and feeling better.

1. Drink Water! Water doesn't just help quench your thirst. All metabolic processes within the body utilize H2O and drinking plenty of it helps your body function optimally. It also helps you feel your best---many of the common daily headaches and fatigues we experience can result from a lack of water intake.

2. Eat Breakfast! Many Americans fail to realize the true value of a morning meal. It not only boosts energy for the long day ahead, but keeps your metabolism regulated. Skipping a meal can put the body into "survival mode" which means that it actually begins storing and saving fat as opposed to burning it.

3. Exercise! There is no easy way around it: successful and sustained weight loss requires a commitment to physical activity. The best way to be loyal to physical activity is to work it into each day. Take a small part of each day to go for a walk, do aerobics, do yoga, or whatever other type of activity you enjoy. Mix it up so that you don't get bored with it. Soon, you will not only get used to it, but you will feel better too!

4. Choose Variety! Don't let popular dieting trends fool you: Carbs are good for you too! In fact, carbohydrates are what your brain run on and are very important for proper body functions. Following a high-protein diet over a long period of time can not only cause headaches, but also places considerable stress on the kidney. The important thing is to eat a variety of foods. This includes fruits, vegetables and even carbs. Just remember to be smart about the types of carbs you eat:: whole wheat instead of white.

5. Eat Slowly! We all get in a hurry from time to time, but it is important to take the time to listen to our bodies. Eating quickly doesn't give our bodies time to tell our brains that we have eaten enough. Consequently, we continue eating and are left filling stuffed and bloated. Eating more slowly allows us to recognize when we actually have eaten enough and stop—it also helps us savour and enjoy the food we do eat.

Essential to loosing weight is giving our bodies what they need. This means drinking plenty of water, eating timely and proper meals, staying active, and giving our body the time to tell us when it is full. Our bodies will reward us for our attention.

Depression Mantra

Depression is the most prevalent of all the emotional disorders. This may vary from feelings of slight sadness to utter misery and dejection. It brings together a variety of physical and psychological symptoms which together constitute a syndrome.

Depression is the most unpleasant experience a person can endure. It is far more difficult to cope with than a physical ailment. The growing complexities of modern life and the resultant crisis, as well as mental stress and strain in day to day living, usually leads to this disorder. It also arises out of the monotony and drudgery of a daily routine, without any meaningful variation in urban life. Suicide is the major risk in extreme cases of depression.

Symptoms

It is not always easy to diagnose depression clinically. The most striking symptoms of depression are feelings of acute sense of loss and inexplicable sadness, loss of energy and loss of interest. The patient usually feels tired and lacks interest in the world around him. Sleep disturbance is frequent. Usually the patient wakes up depressed at 4 or 5 in the morning and is unable to return to sleep. Other disturbed sleep patterns are difficulty in getting off to sleep on going to bed at night, nightmares and repeated waking from midnight onwards.

The patient often suffers from guilt, oppressive feelings and self-absorption. Other symptoms of depression are : loss of appetite, gidiness, itching, nausea, agitation, irritability, impotence or frigidity, constipation, aches and pains all over the body, lack of concentration and lack of power of decision. Some persons may lose interest in eating and suffer from rapid loss of weight while others may resort to frequent eating and as a result gain in weight.

Cases of severe depression may be characterized by low body temperature, low blood pressure, hot flushes and shivering.

The external manifestations represent a cry for help from the tormented mind of the depressed persons. The severely depressed patient feels worthless and is finally convinced that he himself is responsible for his undoing and his present state of hopeless despair.

Causes

Depleted functioning of the adrenal glands is one of the main causes of mental depression. Irregular diet habits cause digestive problems and lead to the assimilation of fats. An excess of carbohydrates like cereals, white sugar, coffee, tea, chocolates and comparatively less quantities of vegetables and fruits in the diet may result in indigestion. Due to indigestion, gases are produced in the digestive tract, causing compression over the diaphragm in the region of the heart and lungs. This in turn, reduces the supply of oxygen to the tissues, which raises the carbon dioxide level, causing general depression.


The excessive and indiscriminate use of drugs also leads to faulty assimilation of vitamins and minerals by the body and ultimately causes depression. The use of aspirin leads to deficiencies of vitamin C and antacids can cause deficiencies of calcium and vitamin B. Diabetes, low blood sugar (hypoglycaemia) and weakness of the liver resulting from the use of refined or processed foods, fried foods and an excessive intake of fats may also lead to depression.

The Cure

The modern medical system treats depression with anti- depression drugs which provide temporary relief but have harmful side-effects and do not remove the causes or prevent its recurrence. The harmful side-effects include gross liver damage, hypersensitivity, insomnia, hallucinations, a confused state, convulsions, a fall in blood pressure which brings on headaches and dizziness , blurred vision, difficulty in inhaling and urine retention. The plan of action for self-treatment of depression consists of regulating the diet, exercise, scientific relaxation and meditation.

Diet has a profound effect on the mental health of a person. Even a single nutritional deficiency can cause depression in susceptible people. Dr. Pricilla, associate clinical professor at the University of California, prescribes nutritional therapy to build up brain chemicals, such as serotonin and norepinephrine, that affect mood and are often lacking in depressed people. She recommends eating foods rich in B vitamins, such as whole grains, green vegetables, eggs and fish.

The diet of persons suffering from depression should completely exclude tea, coffee, alcohol, chocolate and cola, all white flour products sugar, food colourings, chemical additives, white rice and strong condiments. The diet should be restricted to three meals. Fruits can be taken in the morning for breakfast with milk and a handful of nuts and seeds. Lunch may consist of steamed vegetables, whole wheat chappatis and a glass of butter-milk. For dinner, green vegetable salad and all available sprouts such as alfalfa seeds, mung, cottage cheese or a glass of butter-milk would be ideal.

Activity and Exercise

The depressive mood can be overcome by activity. Those who are depressive will forget their misery by doing something. They should turn away from themselves and consider others. At home they can take to decorating, repairing or constructing something new. The pleasure of achievement overcomes the distress of misery.

Exercise also plays an important role in the treatment of depression. It not only keep the body physically and mentally fit but also provides recreation and mental relaxation. It is nature’ best tranquillizer. According to Dr. Robert Brown, a clinical associate professor at the University of Virginia School of Medicine, " Exercise produces chemical and psychological changes that improves your mental health. It changes the levels of hormones in blood and may elevate your beta-endorphins( mood-affecting brain chemicals). Exercise may also improve the function of the autonomic nervous system."

Exercise also gives a feeling of accomplishment and thus reduces the sense of helplessness. Some form of active exercise, must be undertaken each day at a regular hour. To be really useful, exercise should be taken in such a manner as to bring into action all the muscles of the body in a natural way. Walking is one such exercise. It is , however, so gentle in character that one must walk several kilometers in a brisk manner to constitute a fair amount of exercise. Yogic asanas such as vakrasana, bhujangasana, shalabhasana, halasana, paschimottanasana, sarvangasana and shavasana and pranayamas like kapalbhati, anuloma-viloma and bhastrika are highly beneficial in the treatment of depression.

Relaxation and Meditation

The patient must gain control over his nervous system and channelise his mental and emotional activities into restful harmonius vibrations. This can be achieved by ensuring sufficient rest and sleep under right conditions. He must also learn the art of scientific relaxation and meditation which will go a long way in curing depression.

Relaxation enables the muscles to work more efficiently and eliminates fatigue by promoting venous blood circulation throughout the body. The best method of relaxation is to practice shavasana or the ‘ded pose.’ The procedure for this asana has been outlined in chapter 7 on yoga therapy.

Meditation involves training the mind to remain fixed on a certain external or internal location. All the mental faculties should be directed, without cessation, towards the object of meditation. It can be achieved by constant practice. It will be advisable to meditate on God or Atman as one becomes imbued with the quality of the object on which one meditates.

Meditation will help create an amount of balance in the nervous system. This would enable the glands to return to a correct state of hormonal balance and thereby overcome the feeling of depression. Regularity of time, place and practice are very important in meditation. Regularity conditions the mind to slowing down its activities with a minimum delay. The most effective times are early dawn and dusk, when the atmosphere is serene and peaceful.

A neutral immersion bath for one hour daily is also helpful in the treatment of depression. This bath is administered in a bath tub which should be properly fitted with hot and cold water connections. The patient should lie in the tub after filling it with water at a temperature ranging from 92 o to 98 o F. The head should be kept cold with a cold compress.

Nadeem has been figuring a lot about depression. He has started creating a website for people with Depression that provides a lot of valuable information and links to many resources.

The Benefits of Yoga

"It ain't over til it's over."

Wait a minute, that was Yogi. Not yoga.

Nonetheless, that six-word sentiment applies to those hour-long sessions at your local health club, the classes where it would appear the involved members are twisting their bodies into some excruciating positions - or perhaps we should say 'pretzels'.

But the next time you scuffle past the aerobics room and peek an eye through the window, asking yourself, "What in the world are they doing in there," perhaps it's time to learn a thing or two about the fastest-growing phase in American fitness.

Yoga classes are becoming as common in American health clubs as sweat and testosterone, a timeless exercise regimen that is in the midst of a serious revamping phase.

While the common conception of yoga is that it is a meditation-type exercise, designed specifically for women, this couldn't be further from the truth. Yoga is a growing, widespread fad, an exercise aimed at increasing flexibility, toning and shaping the muscles, improving posture, and giving an overall better sense of self being for both men and women alike. In fact, take a peek into the aerobics room next time a yoga class is commencing. The proof is with all the men who are turning out for these intriguing sessions.

Check out these yoga forms and see which ones are offered at your health club:

HATHA YOGA: This is the one that's offered at most places, the standard style that blends stretching and toning of the muscles with extensive breathing exercises. In other words, this is a perfect blend of various yoga concepts, focusing on both the mind and the body and helping you get the two in synch with one another.

IYENGAR YOGA: This is the style of yoga that focuses on the body's alignment, helping you to achieve proper posture good overall balance in your body. This is a great yoga form for runners and serious athletes, a form that is more geared for the physical elements.

ASHTANGA YOGA: This is also commonly referred to as "power yoga," a growing style of yoga that is considered far more rigorous than the other forms. In ashtanga yoga, you a quickly delving from one posture to another, and it can be so physically demanding at times, many people consider it an effective form of cardio. This style of yoga is becoming extremely popular among Hollywood celebrities.

KUNDALINI: Whereas ashtanga and iyengar styles of yoga are more geared for the physical challenges, this is the more "relaxing" form of yoga. In kundalini classes, participants are focusing on meditation, breathing exercises, and stress reduction.

Aside from providing all the great benefits (flexibility, balance, muscle tone, stress relief, etc.), yoga can also spree another grand treasure, one that can be strongly enhanced with the right instructor: Yes, yoga can be a blast.

But remember, many yoga classes offered at your gym may charge you a fee of around $10 for an hour-long session.

Basic Yoga Poses (Asanas)

In most forms of Yoga there are three components to the practice; breathing, concentration and physical poses also known as asanas. The two poses below are the most common asanas used in Western Yoga practice today.

Padma-Asana: Probably the most famous and well-known pose; the Padma-asana is referred to as the Lotus Position. The root of the words to this pose mean to "bend", and "snake". Think of it as the maneuvering of the body into a position that requires the flexibility and smoothness of a snake.

To practice this pose, sit down and place the right foot on the left thigh and the left foot on the right thigh. The soles of the feet should be facing towards the sky. Next, the palms of the hands are also turned toward the sky and placed on the corresponding thigh. It is a difficult pose to retain for long periods of time if the body is not properly conditioned. It is therefore paramount to begin with short periods and work into a longer time frame.

Sirsha-Asana: The Headstand Pose. The benefits of the notorious head stand pose are to increase the physical and mental health of the person practicing it. The pose encourages balance and stability on the physical level and mental acuity on the intellectual level. Additionally, it improves blood flow throughout the body and helps to decrease tension and stress in the lower limbs.

To practice this pose, begin in a kneeling position. Lean forward to place the arms, from hands to elbows, flat on the floor, and interlock the fingers of both hands. The head should be placed between the hands, flat on the floor. Push up from the kneeling position on the tips of the toes keeping head on the floor. Slowly bring the legs into an extended, upright hand stand position, keeping the entire body aligned, straight and balanced. Special breathing techniques are also employed during this pose which enhances the overall effect of the asana.

The Five Points Of YOGA

To clarify the science of Yoga and make it easy for the majority of people, these universal principles are desired for the physical and the mental health of individuals as well as spiritual growth. These 5 points are necessary (although you may not choose to follow the vegetarian diet, but should aspire to it.) For optimal performance as a follower of yoga, these 5 principles constitute the essence of the teachings of Yoga Spirit Center.

1. Proper Exercise (Asanas) Our physical body is meant to move and exercise. We need the natural motion of muscles and joints or disease and discomfort could result. Proper exercise should be invigorating to the practitioner while enhancing to the body, mind and spiritual life.

2. Proper Breathing (Pranayama) Yoga teaches us how to use the lungs at their maximum capacity. Controlling the breath by using a 5:2:4:2 ratio. An exhale of 5 counts, holding for 2; an inhale of 4 counts, holding for 2. Proper breathing should be deep, slow and rhythmical through the nostrils and belly. The belly rises on the inhalation and is drawn in on the exhalation. This increases vitality and mental clarity.

3. Proper Relaxation (Savasana) Yogis have used very powerful techniques of deep relaxation. It is important every day to spend time relaxing without any distractions. No TV, no radio! Find a relaxing spot in your home or outside with nature to "JUST BE!" By relaxing deeply, all the muscles the Yogi can thoroughly rejuvenate the nervous system and attain a deep sense of inner peace.

4. Proper Diet (Vegetarian) Besides being responsible for building our physical body, the foods we eat profoundly affect our mind. For maximum body-mind efficiency and complete spiritual awareness, Yoga advocates a lacto-vegetarian diet. This is an integral part of the Yogic lifestyle. You will also want to seek out organic foods for their purity.

5. Meditation (Dhyana) The most important point of all is that we become what we think. Therefore, we should maintain positive and creative thoughts; these will contribute to vibrant health and a peaceful, joyful mind. Spend 5-15 minutes per day sitting in lotus, crossed-legged pose or seated in a chair. Let the thoughts come and let the thoughts go. It would be helpful also to repeat a mantra to calm the mind. "Om" is the perfect universal sound to repeat in your head. Concentration and relaxation will increase and thoughts will slow as you feel stress free!

10 Tips For Better Sleep

We all need some help now and then in getting to sleep. Rather than just popping a pill which can be habit forming and lead to more sleep problems in the long term, try these sleeping tips. One or more of them will surely help.

1. Have a hot bath

Not hot enough to make you uncomfortable though. The heat of the water relaxes the muscles and also causes the core body temperature to drop afterwards which sends a sleep signal to the brain. This is great for children too. It only works for baths though, not showers!

2. Get more light during the day

This sounds strange, but its vital for good sleep at night. Our brains are hard wired to go to sleep when it's dark and wake when its light. Not getting enough light during the day will deprogram our biological clock. Once our circadian rhythm has been upset, our brain won't receive the sleep signal when we're ready to go to sleep.

Even if you are working long hours try to get outside into the sunshine for a while at lunchtime. If you live in a part of the world which has short days in winter, install a bright light at home and sit under it for at least 30 minutes. This should be enough to keep that biological clock ticking!

This is a good reason not to watch TV in bed. Even if the program is dull, the bright flickering light of the TV screen will be working against your natural sleep patterns!

3. Don't lie in bed and worry about not sleeping

This will only cause stress and make sleep even harder to achieve. If you find yourself becoming concerned about not sleeping, get up and make yourself a drink (not coffee!) Find something to read. Stay up until you feel sleepy again and only then go back to bed.

4. Go to bed at the same time every night and get up at the same time every morning.

This reinforces the natural biological rhythm and helps your brain send a sleep signal. It also reinforces a habit. Habits are an important part of better sleep. Obviously you won't be able to do this every single night, there will be nights where you might go out to a show or out on the town with friends! However if you manage most nights, this will still work well.

5. Don't go to bed until you are tired.

Yes I know! This sound like a direct contradiction of the previous tip! The logic behind this is that is you are not sleepy you will lie in bed awake and will start worrying about not being able to go to sleep. The most important part of all this is to get up at the same time every morning no matter what time you went to bed the night before. Eventually you will feel very sleepy at your normal bedtime. Getting up in the morning when you are still tired is not easy to do but it will help in the longer term. Stick with it!

6. Keep a sleep diary

This, while rather tedious, will give you an excellent idea of your sleep patterns and will be a necessary record if you ever decide to visit a sleep clinic for help. Some people have done this and found their sleeping problems disappeared of their own accord! A sleep diary should note the following:

What you had for dinner
What drinks you consumed after dinner
Any naps taken during the day
What time you went to bed
How long it took you to fall asleep
If you woke during the night
What time you woke up in the morning
How you rated quality of sleep (1-10)

Any further observations

Do this every days for a few weeks and you should see a pattern emerging. This will give you invaluable information on your personal sleep habits and patterns.

7. Develop an evening ritual.

Do the same things at the same time each night. This programs the unconscious mind that you are preparing for sleep. Brush you teeth, put the cat out, check the locks on the doors. Do each step in the same order. It may sound simplistic but it can work really well.

8. Exercise more during the day.

Exercise relaxes the body and mind as well as being good for your health and helping with weight loss. Even walking just 30 minutes a day will help. If walking’s not your thing try Yoga or Qigong. Both are soothing and will relax you totally. If there are no classes near you, videos or CDs are easily available.

9. Practice muscle relaxation.

You can do this during the day or after going to bed. Practice tensing and relaxing each muscle group in turn, starting at the top of the head and gradually working down to the toes. This relaxes the body and also distracts you from any worrying thoughts while you are performing it. Visit the page on relaxation techniques for some easy to follow techniques.

10. Write down worries before going to bed.

There’s always something to worry about isn’t there? These are the things that can keep you awake when your mind won’t let go. Solution? Have a worry time before going to bed. Think of all the problems that are currently in your life and write them down. Make a decision to do something about them the following day.

If you are tempted to think about any of those things while you are trying to sleep simply tell yourself, “its ok, I’ve made a note of it and I’ll handle it tomorrow”

Sweet dreams!

Yoga Clothes for Comfort, Functionality – and Let’s Not Leave Out Fun!

Yoga clothes should be comfortable and functional. They should allow you to move freely and not distract you from your practice. They should feel good against your skin so they don’t cause any irritation.

Ideally, the clothing should be absorbent so that it wicks sweat away from your body. There are few things that feel as uncomfortable as a sticky, clammy body that is moist from perspiration.

I also think they should be attractive and fun to wear. When I do yoga alone in my home, I am willing to wear an old tee shirt and sweats or baggy shorts. When I practice in a class, I am more discriminating in what I choose to wear.

I admit it. I work very hard to keep my body in shape, and when I am with others, I want to show off the efforts of my hard work. I usually choose form fitting pants and a fitted tee shirt. This allows me to see the outline of my body in the mirror so I can maintain good form, and it lets me move without having to fuss with my clothes. They are also flattering to my body, so when I wear them I feel good.

Here are some of the things that you should look for in yoga clothing so that they work well for you and make you feel good about yourself and your practice.

Yoga Pants - There are many types of yoga pants. Some are long and go down to your ankles; others stop just below your knees. Often they are relatively form fitting. These types of pants have the benefit of allowing your instructor to see your alignment so she can make any necessary adjustments to your form.

If you aren’t comfortable in pants that are so revealing, you might enjoy wearing loose, cotton trousers. They offer freedom of movement without being too tight.

Whatever pants you choose, make sure that you can bend and move freely in them. Also be sure that there are no bulky ties at the waist that might be uncomfortable when you are lying in a prone position.

Yoga Shorts - Yoga shorts are a very good choice if you practice Bikram or hot yoga, because the room is heated to such a high temperature. They are a good bet in the warm summer months when long pants might be too warm. They also help you more easily check the proper alignment of your lower body because you can see your knees and ankles.

The yoga shorts should be long enough to cover your derriere and they should not ride up. Form fitting shorts usually don’t move too much, so they may be just right for you.

Yoga Tops - Yoga tops should allow you to move freely without having them fall in your face. Tee shirts should be short enough so that your lower body is not hidden, so you can more easily check your alignment. Some women like to wear sports bras (especially those who practice Bikram yoga). If you choose to wear one, make sure that it holds you securely and that nothing falls out when you are bending or stretching. You don’t want to wear something that is going to cause you to worry about what you might be showing to the rest of the class.

Yoga tops come in many bright and attractive colors. You might also have fun wearing shirts with characters such as Yoga girl on them.

Yoga Shoes - Most people do not wear shoes during their practice. However, they might be useful if you practice outside in a park, on a beach, or some place where you would not want to take off your shoes and socks. Yoga shoes look very similar to other athletic footwear, except that the soles allow for considerable flexibility in your foot and the tops of the shoes are very lightweight. Some popular brands include Puma yoga shoes and Adidas shoes for yoga.

Jacket - Many people might not think that a jacket is an important part of yoga clothing, but I beg to disagree. I think it is absolutely critical to take a jacket with you to your yoga class. I have been in many classes where the temperature has been quite cool (some are downright freezing). While the temperature often doesn’t matter too much while I am moving during the poses, it becomes quite a different story when the time comes to meditate.

I don’t know about you, but I find it difficult if not impossible, to relax when I am cold. Bringing a jacket with you gives you an option of covering up during the relaxation period if you are feeling chilly. Feeling warm and comfortable allows you the pleasure of letting your body relax fully.

So yoga clothes should be functional, comfortable, and give you the freedom to totally enjoy your practice. Have fun with them and enjoy wearing the ones that make you feel good!

Yoga For Back Pain Relief

A good, regular yoga practice will go far in relieving the stress and tension that sometimes cause mild back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. However, not all yoga poses relieve back pain, and some can in fact aggravate existing pain, so it is important to know which poses will be most helpful in relieving back pain. It is best to do these exercises under the supervision of a certified yoga instructor, and if you encounter any problems with these poses, you should consult an expert. Even just one or two sessions with a yoga instructor can help, an instructor will help you with your form and posture during poses. Here are some of the best yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.

Corpse: Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds while allowing any tension to leave the body.

Cat Stretch: Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into your original position.

Wind Releasing Pole: Lie flat on your back as in Corpse pose. As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest. Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale, return to your original position. Repeat with the other leg.

Sage Twist: Warning for this pose—it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating any existing back pain. This should be a gentle stretch; twist just as far as is comfortable. Sit on the floor with both legs out in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee. Sitting with spine straight, place your left elbow on the right side of your right knee. Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder. This is where you need to be careful not to twist too far. Hold for a few seconds, release, and repeat on the opposite side.

Palm Tree: Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet. Raise both arms over your head, interlock your fingers, and turn your hands so that your palms are facing upward. Next, place your palms on your head and turn your head so that you are looking slightly upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain. Stretch your entire body upward and hold, if you can. Some people have difficulty balancing during this pose, so just do the stretching parts if you need to.

Fish Pose: Lie on your back with knees bent and arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.

LOCUST: Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet. Raise your legs and thighs as high off the ground as possible without causing your back any pain. Hold for one second and repeat up to twelve times. This can be a vigorous exercise so you must take care to strain already injured muscles.

Bending Forward Pose: Stand up straight with feet together and arms hanging loosely along your sides. Breathe in deeply and raise your arms straight above your head. While breathing out, bend forward and touch your toes if you can. If you can’t reach your toes, grab hold of your ankles or calves. To complete the pose, you should touch your head to your knees, but this may be too difficult for many who suffer from lower back pain. Your movements during this pose should be smooth, not jerky.

Yoga Promotes A Healthier Life

What goes on in the body when you are doing your asanas? Most of us realize that yoga increases and maintains flexibility, strengthens muscles and increases one's stamina. All forms of yoga invite the participant to attend to their breath and notice the inward quieting. Most individuals who participate sense a uniqueness in this movement form. Many of us are satisfied with just sensing this, leaving an explanation of how it affects our bodies and spirit to the realm of the mystical.

Those who seek to understand how things work ask:

What effect does yoga have on one's physicality? When one assumes and holds a yoga posture, this act of stretching and bending at the joints facilitates feedback to the central nervous system. This is done by means of beds of proprioceptive nerve endings located within the joints and muscles. Proprioceptors provide information about position, direction and rate of movement as well as the amount of muscle tension in a locality.

Yoga causes the central nervous system to respond with appropriate self-regulatory measures by promoting proper bio- mechanical use.

Self-regulation and self-healing are the physiological responses of the living body. The central nervous system takes the input from the proprioceptive nerve endings and by relaxing and tightening muscles in an organized fashion allows one to hold that posture. Changing balance of any one portion of the spine requires compensatory adjustments throughout it. Muscles respond automatically to stimuli from the nervous system which controls and integrates the activity of the whole body.

Flexibility is the proper and full range of motion within the joints of the body. This is brought about by the coordination of muscle tension and muscle relaxation via the nervous
system.

Slowly moving into a proper postural stance and holding it provides for proprioceptive feedback that allows the nervous system to coordinate muscle action. Stretching slowly protects muscle fibers and their tendons from strain while resistance set up by holding the posture increases muscle strength. Improved muscle strength and stretch provides stability, flexibility and protection to the joints.

Stimulating the proprioceptive system or massaging the nervous system is but one of yoga's benefits. The encouragement and development of proper structural alignment reduces strain on muscles, ligaments, and tendons. Proper alignment allows for better functioning of the organ systems.

Structure determines function. If body cavities are distorted, so too are the contents within. Distortion caused by poor posture changes the relationship of tissues within organs, leading to the functioning of the system. Stress, a product of the distortion, reduces circulation throughout the area.

By improving posture, yoga supports the proper functioning of internal organs by maintaining structural integrity of these systems. Proper position and relaxation of tension improves circulation. Nutrition to the whole system is encouraged by the fluctuating internal pressures generated by the different asanas. This fluctuation in pressure enhances cellular diffusion and osmosis.

Simply, motion is life! By moving us through bio-mechanically sound postures, yoga promotes a healthier life. To say that yoga only affects us physically would be denying the larger reality of our existence. However, it is the profound effect that it has on our physicality which frees us to experience the depths of our existence.

Yoga For The Beginner

One of the amazing things about yoga is that despite the great benefits that it produces, it requires no costs. There is not specific yoga training equipment that one has to use in order to obtain the desired results and there is no such thing as the perfect environment required for practicing yoga.

All this is a direct consequence of the fact that yoga is, more than a practice, a state of mind and a life style. That is why your will, as well as your believes and attitudes towards this philosophical path are all that actually matter. Moreover, a balanced and healthy diet, based on natural food, is a key issue for preparing yourself for your first yoga session. What we eat can strongly affect both our mind and our soul, so it is crucial to mind what we eat.

Even though you do not need a specially designed place for performing your yoga class, make sure, when electing the room where you will be holding the class, to choose a place as far away from distractions - such as radio, street noise, TV - as possible. The place also needs to be clean and quite and, if possible, ventilated. A blanket is the accessory that you absolutely need in order to gain comfort when carrying out the exercises and the meditation, as they are performed in either sitting or lying positions, but, however, a towel or a mat, could work, as well.

In what concerns the clothes you are supposed to wear, try to select something very comfortable and loose, such as training suits, sweat pants and a t-shirt, shorts or loose pajamas. Some people would rather wear no clothes at all, but, nevertheless, most practitioners put something on, especially if the yoga session is not private.

It is also highly recommended to have an empty stomach, before starting your yoga exercises. As a general rule, one or two hours after a main meal is the ideal time for practicing yoga. As breathing is a key element in yoga training, do not forget to also clean your nostrils and your throat.

In case you have not decided which could represent the best moment of the day for carrying out your yoga session, you have to know that both morning and evening practices can result very beneficial to your body and mind. Thus, performing the exercises in the morning can contribute to your good shape for the whole day, as it improves your vitality level. On the other hand, evening yoga practices helps inducing a restful and peaceful sleep.

Your yoga session should not exhaust you. Do not hesitate to take a break, when you feel tired. Actually, short breaks are common, between difficult exercises. Keep in mind that as little as 15 minutes of correct yoga practice can produce marvelous results on your body and mind.

As a final idea, try to remember that the most important thing, when practicing yoga, is your attitude and your desire to discover the incredible sensations and experiences this ancient philosophy can provide.

Yoga For Relaxation

People practice yoga for a variety of reasons. Many yoga practitioners are interested in the health benefits that come from regularly performing the routines. Others want a state of harmony between inner and outer self. Still others practice yoga primarily to relax.

A State of Harmony

The profound relaxation available through yoga includes a state of clarity of mind, and of harmony with and understanding of the world. If such a state of relaxation is your goal, you will need to use most of the yoga techniques available. Pay special attention to breathing, diet, correctly performing the exercises, and meditating.
The deep, prolonged breath one learns through yoga helps the brain stay oxygenated, which contributes to mental clarity. Diet influences the structure of our body as well as our brain. The exercises (called asanas and pranayamas) were developed thousands of years ago to produce beneficial results.

To have the desired effects, yoga routines must be carried out correctly. Poor yoga practices will likely produce disappointing results.

The Keys

Your attitude and your focus are the keys to making your yoga experience deeply satisfying. Entering the profound stage of relaxation and synchronization between your inner and your outer self can occur only with appropriate action.

Relaxation is actually a necessary part of every yoga routine. The body needs to relax after practicing the exercises, especially the more demanding ones. Certain asanas require an unusual positioning of the body, which can result in discomfort if the relaxation stage is omitted.

Bridging Worlds

Yoga connects the spiritual and material worlds, and relaxation is the bridge that brings the practitioner back fully to the present reality.

As a general rule, during relaxation exercises, you will lie down comfortably and meditate. Your yoga trainer will suggest ways for you to gradually move and position your feet and arms. Yoga routines may have different relaxation exercises, but they all have the purpose of cushioning the shock of contact with the surrounding reality. Relaxation also helps to maintain a certain degree of peacefulness created by the routine.

But talk is never enough. The only way to be sure of the relaxation benefits of yoga is to try it yourself. The only thing you have to lose is your tension.

Yoga Meditation For Pain Relief

The purpose of this article is to provide information on methods and techniques on how to cope with pain, or in some instances, possibly even overcoming pain with the use of techniques derived from Yoga meditation.

Chronic pain sufferers spend millions of dollars to find ways of relieving their pain. This article hopes to share a process that is natural, and free.

Meditation: The Most Popular Alternative Pain Relief Therapy

According to a study in the Journal of the American Medical Association, mind-body medicine is the most popular alternative approach for people in pain. And at the heart of mind-body medicine lies the age-old practice of meditation; a quiet, simple technique that belies an extraordinary power that has scientifically been proven to boost disease resistance and maintain overall health.

For many people who suffer from chronic pain, spending quiet time in meditation has proven to be the first step in learning how to cope with their pain. Over the years, thousands of individuals have sought help at stress reduction clinics that teach meditation techniques to people with pain. Their symptoms vary -from headaches, arthritis, and back pain to anxiety, eczema, and many other conditions- but their stories are remarkably similar:  For those seeking help in coping with their problems, meditation works.

How Pain Relief Is Attained Thru Meditation (Why Meditation Decreases Pain)

The human body can produce its own natural chemical self-stimulants called endorphins. Among other things, this group of molecules alleviates stress, reduces pain, and gives a feeling of pleasure.

During meditation, when the brain is in a highly synchronous and coherent state (as measured by EEG brainwave biofeedback machines), it produces large quantities of these pleasure-causing neuro-chemicals, i.e., endorphins, making the whole experience pleasurable, giving an overall feeling of well-being. Many report a feeling of peace, happiness, connectedness, and a sense of wholeness when meditating.

Scientists have found that when the brain is stimulated by a pleasurable experience, it is capable of overwhelming or inhibiting other stimuli. Thus, pleasure can overcome depression or pain.

Yoga Meditation Methods For Coping With Or Overcoming Pain

There are many meditation methods and techniques but they can generally be divided into several categories listed below. You may experiment with each one, and maybe even combine them to suit your needs. It all depends on what works best for you. Meditation is a very flexible tool.

Category 1: Breathing

One of the first steps in meditation is being aware of your breath. This method involves the use of specific breathing patterns to bring about relaxation. Essentially, as you slow your breathing rate, the body relaxes, and the mind calms down, as well. Based on my own personal experience, the more relaxed you are, the less pain you will feel.

Category 2: Transformational Life View

Meditation does not only involve breathing awareness. Many meditation traditions ask you to ponder on life-changing concepts such as what reality is and who you really are.  Understanding your True Self, and experiencing your True Self directly thru meditation causes practitioners to undergo a profound transformation of view. This transformation of view leads them to a different way of looking at themselves, namely from a perspective of wholeness. With this change of perspective, a new and profound coming to terms with their problems and their suffering begins to take place.  From feeling out of control, helpless, and beyond help, they develop a sense of inner peace and acceptance, and even a sense of the possible, a feeling of calm confidence, and control. This attitudinal and emotional transformation plays a major role towards better health and often causes a reduction in physical symptoms and improvement in a person's physical condition.

This transformational life view brings about an ability to act with greater balance and inner security in the world, especially when encountering stress, pain, or illness.  This category includes the popular mindfulness meditation which is used extensively by stress reduction clinics that have helped thousands of chronic pain sufferers and people with illnesses.

Category 3: Visualization/ Imagery

Visualization or imagery is a commonly used technique to relieve anxiety and pain. It involves imagining a pleasant and relaxing, or even exciting, place or activity that has brought you happiness in the past or is appealing to you. Mentally exploring this place or activity in great detail can help induce a sense of calm.

Category 4: Prana/ Chi / Life Force

It is said that a life force flows through our bodies, invariably known as prana or chi, and that this energy flows through the body within a psychic nervous system composed of subtle channels. There is an intimate relationship between our mind and this subtle nervous system and we can control or direct this energy for improved well-being, such as for pain relief.

You can also visualize blue, white, or pink healing light having a positive effect on the painful area.

Conclusion

These Yoga meditation techniques have been used for centuries for spiritual purposes.  However, they can also be used as natural pain relief methods. By applying the meditation techniques specifically for pain control, practitioners are able to have a positive effect on such severe kinds of pain.

I hope these methods help those of you with chronic pain so that you can use meditation to lead better lives.

Yoga - The Solution for Insomnia

At one time, or another, all of us have experienced insomnia for any type of reason. There are times when lack of sleep just can’t be helped, such as: the loss a loved one, going through a divorce, and losing your job.

These are some of life’s serious crisis situations, where we have to let time heal, and try not to fall apart in the process. Some of the solutions below will help insomnia, but they will not heal grief.

However, if you are continually staying awake over trivial matters, these solutions will aid you to get a good night’s rest. Remember - not every solution will work for everyone, so try the easiest ideas and make them fit into your lifestyle.

Do you have one or more problems, on your mind, that are troubling you at bedtime? If so, write it down and leave it on the kitchen table where you sit in the morning. This is a form of compartmentalization, where your subconscious mind works on a solution, and you and your conscious mind get some needed rest.

You will be surprised what happens the following morning. The problem is much less important or your subconscious found the solution. This technique is so powerful that many successful people use it, even when they don’t really have a problem. This keeps you organized, on a daily basis, and you will get more accomplished in life.

That leads into the next idea, which is establishing a daily routine. Your body has a natural cycle, and most of us ignore it. Modern humans are more out of tune with their bodies than ever before, so we have to get back to basics and design a schedule for all tasks - including sleep.

You should exercise every day, but your exercise routine should end two hours before bedtime, at the latest. This allows your body and mind “cool down” time. If you can exercise earlier in the day, feel free to do so.

Exercise will give you extra energy during the day, and help you get a good night’s sleep, when you need it. If you don’t exercise, don’t feel alone, but do take action. Gentle Yoga postures are a great way to start.

If you find the right Yoga teacher, you will learn controlled breathing (pranayama), stage-by-stage relaxation, and meditation. Each is a powerful technique for winding down before bedtime. You always practice controlled breathing with either, stage-by-stage relaxation, or meditation. Some people practice stage-by-stage relaxation in bed and fall asleep in the process. This is not a bad thing, if your ultimate goal is to fall asleep.

Now let’s look at a few other ideas, such as alcohol and hidden caffeine. Alcohol has a way of getting you to sleep, but sleep is often interrupted during the night. One suggestion, if you enjoy drinking: Have one small drink; preferably wine, with your meal.

Caffeine is in coffee, many teas, many sodas, and a variety of other drinks. Drink water later in the day, and give your body a rest from caffeine.

Here are a few actions to take before bedtime: Eat very light, read a book about something peaceful, and take a shower or a bath. You don’t have to do everything, but one of the above-mentioned ideas will work for you.

Sweet Dreams.

Yoga Helps Fight Mid-Life Bulge

Yoga practice helps middle-aged people lose weight and keep it off, suggest new studies published in the online journal Alternative Therapies In Health and Medicine.


Researchers at the Fred Hutchinson Cancer Research Center surveyed 15,500 men and women to assess their weight and yoga histories between the ages of 45 and 55.


For purposes of the study, regular yoga practice was defined as practicing at least 30 minutes once a week for four or more years.


20-Pound Gap


Statistics showed that the subjects who were of normal weight at the age of 45 and did not practice yoga consistently gained about 10 pounds, while those who performed regular yoga routines lost 3 pounds during that same 10-year period -- a difference of 13 pounds.


There was a wider gap between people who were overweight at the age of 45. The non-yoga group gained about 14 pounds, while the yoga group lost 5 pounds -- a difference of almost 20 pounds.


It is not likely that yoga's fat-fighting potential is due to the physical activity itself, according to the study's lead author, Alan R. Kristal, DrPH.


"During a very vigorous yoga practice you can burn enough calories to lose weight, but most people don't practice that kind of yoga," he notes.


Body Awareness a Factor


"From my experience, I think it has to do with the way that yoga makes you more aware of your body. So when you've eaten enough food, you're sensitive to the feeling of being full, and this makes it much easier to stop eating before you've eaten too much," Kristal explains.


"Most people practice yoga in a way that's not aerobic enough to burn a lot of calories, so it has to be some other reason," adds study co-author Denise Benitez, owner of Seattle Yoga Arts.


"People who regularly practice yoga develop the inner resources to stay with a little bit of discomfort," she says, hypothesizing that those inner resources help people to stay with the discomfort that is caused when they deny themselves junk food.


In order to accurately measure the effects of yoga on weight maintenance and loss, these preliminary findings will need to be replicated, Kristal cautions.


Yoga Tips


The following tips for enhancing one's yoga practice, offers Benitez, may be particularly helpful for those who wish to maintain or lose weight:


1. Practice in a room without mirrors and pay more attention to your internal experience than to your outer performance.


2. Learn to feel sensations more and more subtly, so that you become deeply involved in and curious about small movements -- sometimes called micro-movements.


3. In your poses, find an edge for yourself where you are challenged but not overwhelmed. At this edge, practice maintaining a clear, open and accepting mental state.


4. Give yourself permission to rest when you feel overworked.

5. Pay close attention to what you are saying to yourself as you practice, and make an intentional effort to appreciate your own efforts and innate goodness.

6. Go to class faithfully, arrive early, and talk to a few people before class begins.


7. Buy your own yoga mat and bring it to class.


8. Realize that the development of qualities like patience, discipline, wisdom, right effort, kindness, gratitude and many others will arise from your yoga practice. These qualities create a steady and soft mind.


9. Find a teacher who offers a balance of gentleness and firmness and whose teaching inspires you to practice from your highest self.


10. Recognize that simply attending class is a major statement of courage, self-care, and positive momentum. Realize that you are inspiring others as you become more true to your deepest desires.

Yoga is a Safe Solution to Weight Control

One more study tells the world, that Yoga can help with weight control and weight loss. The latest study was held by the Fred Hutchinson Cancer Research Center in Seattle, Washington.

The study involved 15,500 healthy, middle-aged, men and women. This is a group that typically has difficulty with weight loss, since the number of calories needed declines, and the energy levels needed to burn calories, is not what it used to be.

Unfortunately, this is a fact that I have become painfully aware of during the past few years, and cutting back on food was my unwanted last option. Although, I cross train almost daily, it took me one year to lose 16 pounds of extra weight.

Back to the study: Yoga practice was defined as practicing at least 30 minutes once a week for four or more years. Comparatively speaking, this is truly “bare minimum,” and many Yoga teachers used to say that this amount of Yoga will do nothing.

How times change; Yoga has been keeping people fit for approximately 5,000 years, and its many health benefits are still a mystery worthy of more studies.

Alan R. Kristal, Dr. P.H., the study's lead author at Hutchinson Center's Public Health Sciences Division said, "Men and women who were of normal weight at age 45, and who regularly practiced Yoga, gained about three fewer pounds during that 10-year period than those who didn't practice Yoga."

Until all the studies are in, it would be safe to say that adding Yoga practice to your weekly routine, and eating wisely, will contribute to weight control or weight loss.

When seeking a Yoga teacher, find one who is compassionate, yet will encourage you to practice more frequently. The results you will gain from regular practice, of three to four Yoga classes per week, will be extraordinary, especially, if you practice Yoga for years.

Yoga is very low impact - in comparison to many aerobic exercise routines, and can be practiced for longevity. Your knees, spine, hips, and shoulders, will thank you for the condition Yoga will keep them in. Many of today’s “standard” forms of exercise do not have the same “bragging rights,” as Yoga.

With respect to eating, take the time to identify hunger and cravings. You will notice that they are not the same thing. Being a chocolate lover, it is much better to eat a piece of chocolate, now and then, than to buy a dozen chocolate donuts. This is not to justify, or surrender, to chocolate, but to eat it in moderation, and not every day.

Based upon what I have said so far, it is all about identification, control, and moderation. We have to stop “mindless eating” habits.

Recently, researchers found that women who received a 1200 mg. calcium supplement, on a daily basis, reduced their number of premenstrual food cravings by 54%.

On another note: When you have anxiety, your body produces more of the hormone cortisol, which may increase the volume of carbohydrates you eat. Carbohydrates temporarily increase our levels of serotonin, making us feel relaxed for the short term.

Learn the art of substituting foods for more nutritionally dense variations. I cover this, in detail, in my eBook, “14 Days to Change Your Life,” which will be released in August 2005.

Being in the best shape you can be is also connected to positive thinking. Therefore, use self-improvement sources to keep you on the right track toward optimum health.

Yoga for Every BODY

We all want to feel loved, open, free and peaceful. We all desire to let go of the ideals and expectations of the “world” and be simply still. What if you had permission to be anything your heart wanted you to be? What if there was no right or wrong way of doing yoga poses, just simply YOUR way. The way that feels good for your body, mind and spirit. That is yoga to me.

There’s a smorgasbord of yoga labels all around us. Each having its own fancy term or cool yoga gear. It’s a bummer to see yoga magazines or videos with the same types of bodies representing yoga. This sends a message to the world that yoga is about looking a specific way. Instead of getting lost in the confusion, I chose to start really looking at my responsibility in this. Most of my clients share with me that they don’t feel comfortable going to a yoga studio. One, they don’t look like a yogi, two they might not do the poses “perfectly”, and finally, they don’t know where to even start. So many labels to choose from, so little time!

This is a very common experience with the people I teach or know. It is extremely challenging to go to a studio and relax when immediately you have to get your legs in lotus position. How uncomfortable is that? Yikes. Or you are so busy doing power yoga that you forgot to breathe or relax, feeling sore as you walk out the studio. Since I have experienced both being uncomfortable as a student and teacher I feel it is my duty to spread some of my truth around.

There is no label or box to fit yoga in. When I first began teaching yoga, I felt as if I had to “be” a certain way. Speak in a particular soft tone, and know all the right terminology. I’ve realized it’s the total opposite. The more authentic I am, which means, giving myself permission to be Jenny, giggling, hugging, singing, sharing, being as transparent as possible, gives the student permission to choose to do the same.

Yes, poses are a part of yoga, and they do wonders for your body! But yoga is not about the poses or how long we can balance. The body listens when its given an opportunity to connect with your true self, and not edit what comes out. Releasing the need to force your body into poses that hurt and allow yourself to explore what DOES feel good. To make your yoga practice, like life, all about you.

Instead of wishing for the world to change their box on what yoga should be, I decided to create and be the difference. Teach yoga from my heart, and allow it to guide each class. Whenever I share with my students that it’s perfect to be exactly the way they are, my eyes well up. It feels good to share what I have yearned for in a yoga class.

If you feel uncomfortable going to a yoga studio, you are not alone. Listen to your heart, and listen to what your body is sharing with you. Start investigating and asking around for guidance on what form works for you. You are worth it. Give yourself permission to BE yourself no matter what. That is yoga.

Yoga helps you lower blood pressure

Hypertension is a common disease nowadays, which, if it's not treated corectly can cause many damages to the other organs of the body. People who suffer from high blood pressure need to lower blood pressure in order to neutralize the effects of hypertension on their body.

Changing their life style and sometimes taking medicines is recommended for the people who need to lower blood pressure.

It is very helpful in the treatment of hypertension the yoga lifestyle, which can really help you lower blood pressure. Yoga exercises, called asanas, involve stretching and moving the body into various positions. During these exercises any tightness or tension observed in the body should be consciously relaxed. Yoga practice offers stress management techniques, which are essential to lower blood pressure. There are many yoga asanas, maybe hundreds or even thousands, but only certain asanas can help you lower blood pressure.

The most efficient for lowering blood pressure are the forward bends, which have a pacifying effect on the brain, the nervous system, the blood circulation to the brain, and they also help you reduce the stress. All these lower blood pressure. Furthermore, these asanas slow down the pulse rate, so they lower blood pressure.

They are also helpful to lower blood pressure the sitting asanas, such as Upavista Konasana, which remove the tension from the ribs and the intercostals muscles, and also help you breathe easily. Many hypertensives have difficulties in breathing and these asanas help them in this matter and they also lower blood pressure.

Other helpful asanas are the supine poses, like Supta Baddhakonasana, which relax the abdominal region and have a calming effect on the nerves, facts that lower blood pressure.

There are also recommended for those who need to lower blood pressure, the inversions, such as Halasana and Setubandha Sarvangasana, which have a refreshing effect on the nerves and reduce the sympathetic tone very fast. Usual practice of these asanas regularizes blood pressure, so lower blood pressure when it's abnormally high.

At these previous asanas you can add the pranayama and the Svanasana, which relax the mind and senses, and stabilize the blood pressure, so lower blood pressure in case of hypertension.

Top 10 Fit Bride Tips

Get moving with these wedding workout pointers from certified fitness instructor and personal trainer Nikki Glor of Nikki Fitness.

1. Set goals that are realistic and specific, and having a set time period as your goal will help you stick to a new fitness regime. What better goal than to fit into your dress on the wedding day? Write down your plan of action for every day, week, etc. Make sure it is something you can measure and not just the end goal, but the milestones along the way. Start with a plan that you think you can accomplish or exceed. (Walking for 30 minutes at a time. Then running for 20 minutes and see how many times you have to stop and walk each time. Eventually work up to running for 30 minutes and so on.)

2. Figure out what your barriers to exercise and eating well are, and make a plan to conquer and avoid those specific barriers. Take each barrier or excuse and write down ways you can solve the problem.

3. Put one sneaker in front of the other. Many of us waste too much time saying we need to work out but dread the process. Trick yourself by just getting dressed for it and not really thinking about the next step. If you take it one step at a time, before you know it you will finish the cool-down and feel amazing.

4. Multitask your workouts! Cut your one hour workout into 30-minutes of multitasking toning moves (doing upper and lower body at the same time while involving the core) with cardio intervals to boost your metabolism and fat burn.

5. Invest in a gym membership, DVD or trainer if you don't have one already, and use it. If you don't have the money right now, buy an inexpensive workout DVD like my Beach Bride Destination Wedding Workout at nikkifitness.com or amazon.com.

6. Make yourself an upbeat iPod play-list or CD and dance around as you straighten up at home; find a hip-hop or African dance class at the gym; learn to bellydance at an adult education class or at the Y; plan a girls' night out dancing. You can find a great list on my website.

7. Make active dates to see friends and family and do something that doesn't involve eating and drinking. Walk through the park, go biking in summer, ice skate or cross country ski in winter, walk the mall, take a yoga or cardio class, or run on a treadmill right next to my friend.

8. Think of food as a fuel, not as a gift, which means passing on food that is high in fat and sugar, and taking HALF the portion everyone else heaps onto their plate at a party and packing up half your food in a restaurant in a doggy bag.

9. Follow the food pyramid daily, by focusing on whole grains, fruits, vegetables, lean protein and calcium, not sweets and fats. Also, take a daily multi-vitamin. If you have to be at a restaurant, identify the 3 healthiest things on the menu and pick between those.

10. Weigh yourself every week to remember your goals and feel good about the choices you made yesterday.

Get Killer Legs with These Lower Body Moves

These ab and thigh exercises will have you getaway ready in no time!

Exercise 1: Side Lunge with Row

Targets: Quadriceps and upper back

Equipment: Set of dumbbells

Weight: Beginner: 5 lbs; Intermediate/Advanced: 5–8 lbs.

Hold a dumbbell in each hand, arms straight and palms facing inward. Lunge to the right, keeping your right knee over your toes. Bring the dumbbells to each side of your right foot. Lift your right dumbbell upward, keeping your elbow close to your body. Your elbow should be pointing towards ceiling. Return to the starting position and repeat on the left side.

Beginners: 1 set, 12 reps on each side; Intermediate/Advanced: 2 sets, 12 reps on each side

Exercise 2: Wall Sits with Fitness Ball

Targets: Quadriceps

Equipment: Stability ball

Stand with your feet shoulder-width apart facing away from a wall. Place a stability ball between your back and the wall, then walk your feet about one foot forward. Slowly squat down, rolling the ball with you, abs contracted by pulling your navel to your spine and back straight, until your thighs are parallel with the floor. Pause, then stand up.

Beginner: 1–2 sets, 12 reps; Intermediate/Advanced: 2–3 sets, 12 reps

Exercise 3: Hamstring Curls with Fitness Ball

Targets: Hamstrings and core (abdominals and lower back)

Equipment: Stability ball and exercise mat

Lie face up on the mat with the stability ball under your heels, legs extended, arms by your sides. Pull your navel to your spine and slowly lift your hips off the floor, forming a diagonal line from shoulders to feet. Keeping your body still, pull the ball closer to you with your heels, then roll it back to the starting position.

Beginning: 1–2 sets, 12 reps; Intermediate/Advanced: 2–3 sets, 12 reps

De-Stress & Energize

If you're running around doing a million wedding things, chances are you're a little frazzled. Here are a few tips to keep you going until the big day.

Relax! Easy De-Stress Advice

If you’re feeling frazzled (and what bride doesn’t?), start each day with a few minutes of meditation. Here’s some advice from Erica Gragg, coauthor of Bikini Bootcamp:

Sit quietly on your bed, make yourself comfortable and close your eyes. Pay attention to your breathing. Picture the waves on your honeymoon beach: the sound, the sight, the feeling of warm water caressing your toes. Let all other thoughts go and focus on each breath, each wave. If your thoughts keep racing, quietly and non-judgmentally return your focus to your breathing. Do this as many times as necessary—and be patient. Give yourself two minutes. By then, you’ll feel more centered and relaxed as you get set to head out.

Peppy Foods (You Can Take with You)

To keep your energy up as you race to the finish line (the big day, that is!), pack some good-to-go snacks to take with you. Treats that have 100-200 calories and contain complex carbs, protein and fiber (which slows the absorption of carbohydrates for longer-lasting energy) are your best bet. Don’t forget to eat every three to four hours to stabilize your blood sugar levels—and of course drink plenty of water to stay hydrated throughout the day. Here are suggestions from Karen Collins, RD and nutrition adviser to the American Institute for Cancer Research:

A 1 oz. package of peanuts, almonds or other nuts A small plastic bag containing about ? cup whole-grain cereal, a ? cup dried fruit, like raisins or apricots, plus a few tablespoons of nuts or seeds A piece of reduced-fat cheddar or Swiss cheese (harder cheeses can stay unrefrigerated for a longer time) with a piece of fruit Half a peanut butter sandwich made with one slice of whole-grain bread and all-fruit spread Mini whole-wheat pitas stuffed with hummus, baby carrots and slices of raw red or yellow pepper or cucumber A low-calorie, low-sugar nutrition bar Peanut butter on whole-wheat crackers.

Fitness Tip of the Week

Work larger muscle groups first...

1. Work larger muscle groups first. Larger muscle groups utilize more energy to train, so exercise those muscle groups first before you get tired.
2. Save the abdominals for the end or your workout. Tiring your core in the beginning of the workout may lead you to compromise your forms when training other muscle groups.
3. Schedule a regular time throughout the week for physical activity. Putting a workout time in your daily calendar helps avoid “I’ll do it later” syndrome.
4. Start a daily fitness log! A log should record your workouts, both cardiovascular and strength training. Not only will it motivate you but it also tracks your progress over time.
5. Start  your own home gym for under $75. Simple things will get you results! Start with a set of free weights, a fitness ball, a mat and a good pair of sneakers.
6. Pack a lunch! It will save you hundreds of calories!
7. Park and walk. Park as far as you can from the entrance of the mall or grocery store. All those minutes of walking will add up at the end of the day.
8. Start slow. Most beginners make the mistake of doing too much too soon. If you haven’t exercised in a while, start with a walking program for your cardiovascular activity and use light weights when strength training.
9. If you don’t have 45 minutes to workout, break it down into three fifteen-minute sessions.
10. Don’t forget the water! At least 8 glasses a day!
11. Change up your cardio workouts, especially if you live with seasons. In the spring and summer, swim and bike. During the fall and winter, try jogging, cross-country skiing, snowshoeing and ice skating.  Cross training is the most effective way to burn calories.
12. “No pain, no gain” is a myth. If you are in pain while exercising, STOP! Make sure your form is correct and you’re not using too much weight.
13. You can’t spot reduce! Doing 500 crunches a day will not get you those six-pack abs. Great abs are a product of genetics and losing the layer of fat that covers them. Cardiovascular exercise is the best way to burn those unwanted fat cells away.
14. Exercise alone cannot guarantee your ideal weight. Regular physical activity and a balanced diet are the most important factors for successful long-term weight management.
15. Don’t forget the goal! Tape a picture of your wedding dress on the refrigerator. This will help motivate you when you just don’t feel like working out.
16. Close the door and use your office as a gym. Get in a quick workout with triceps dips (using your chair), incline push-ups (use your desk), lunges, water bottle biceps curls and a few sets of crunches.
17. Sign up for a run/walk event. There are some great ones for charity.
18. Regular walking, house work and gardening for an hour a week has been shown to reduce heart disease and burn calories.
19. Genetics plays a huge role in how your body responds to exercise. People don’t react to exercise the same way. Throw out those celebrity magazines and those picture-perfect bods!
20. Exercise alone cannot guarantee your ideal weight loss. However, studies have shown regular exercise is the key to long-term weight management.
21. You cannot “bulk up” from strength training. Women do not produce enough testosterone for this to happen. Strength training helps decrease your body fat percentage and maintain muscle mass.
22. Make sure you take 10,000 steps everyday. The average sedentary person only takes 3,000 steps each day. Invest in a pedometer.
23. Any activity is better that none!
24. Keep your remote next to the television. Force yourself to get up to change the channel.
25. Exercising 3-4 times a week will help relieve premenstrual cramps. Regular exercise will help strengthen the muscles in your lower back and abdominals area where cramping occurs.
26. Be careful with sports drinks. They often contain high levels of sugar and salt. Water is great and has 0 calories!
27. Hate a particular exercise? Don’t do it! Because you’ll only do what you enjoy, and in the end sabotage your workout.
28. The best stress release? EXERCISE! Not only does exercise keep your anxiety down, it also raises your self esteem.
29. Want to stop smoking? Exercise can help! When you exercise, your body releases endorphins. They lift your mood and help keep depression away.
30. Give yourself some rewards. You lost 5 pounds? Great! Go treat yourself to a new sweater. 10 pounds? Wow! Now is the time to pick up those earrings you’ve been eying!
31. Strengthen your core. Sit-ups and crunches will increase core strength.
32. Buy shoes that fit. Shop for shoes at night or late in the day, as your feet expand over the course of the day.
33. Don’t exercise when you are sick. Your body needs to heal itself. Don’t use those resources for a workout.
34. When riding a stationary bike, practice riding one-legged. This forces you to ride more efficiently by concentrating on pulling up at the bottom of the stroke.
35. Pay for personal training sessions up front. This ensures that you will not cancel sessions (as there usually is a cancellation policy).
36. Stretch between sets. Research indicates it improves strength.
37. Work out opposing muscle groups, i.e. quadriceps and hamstrings. You’ll get a faster workout with less time to rest.
38. When you run, breath so that your belly rises as you inhale. This makes sure that your lungs are inflating with oxygen.
39. If you’re a runner, shoes last about 500 miles. Record your weekly averages to determine how long your shoes will last.
40. Start exercising today. Don’t wait until Monday!
41. Enroll in a wellness program at work. Take advantage of anything your job provides.
42. Bike to work and use the cash you save on gas to buy a new outfit!
43. Need motivation? Take “before” photos of yourself and place them somewhere you look at every day.
44. Try video games such as Nintendo Wii for a different kind of workout.
45. There’s no such thing as a “magic pill.” Weight loss comes from exercise and a proper diet. Period!
46. Change up your running route. Doing the same thing leads to boredom, which leads to doing nothing. Run in a new neighbourhood, run on the beach, jog with a friend.
47. Get inspired by reading about others who have been successful. There are tons of web sites and blogs that follow these stories.
48. Make over your running routine. Add sprints and interval training into your run for efficient calorie burning.
49. Keep your abs contracted while doing crunches. Most people lower their bodies to the ground while crunching. That’s doing half a crunch. Only lower your body 3-4 inches away from your bent knees.
50. Hit the dance floor! Dancing is a great calorie burner and helps build cardiovascular endurance.
51. Find a few great fitness DVDs. On a rainy day, you'll have no excuse not to get a fun workout in!
52. Get a dog. Yes, walking the dog 3-4 times a day is a great form of exercise!

5 Exercises to Get You Ab Fab

Look fab on your honeymoon in that brand-new bikini with these moves!

These five abdominal exercises focus on increasing core strength. Your core refers to the muscle groups that stabilize and support your torso while you perform everyday movements.

Doing 500 crunches a day is not the way to get a stronger midsection - you need to strengthen the surrounding areas. Many people make the mistake of thinking it’s okay to work out their abs every day. The abdominals are muscles, and like all muscle groups, they need time to heal and repair after being worked.

Beginners: 1-2 sets of 10-12 repetitions per exercise
Intermediate/advanced: 2-3 sets of 10-12 repetitions per exercise

Exercise 1: Trade-offs

Targets: Most of your midsection
Equipment: Fitness ball and exercise mat

1. Lie on the mat and place a fitness ball between your feet. Extend your legs toward the ceiling, squeezing the ball with the insides of your feet. Place your arms over your head.
2. Slowly crunch up, reaching for the ball with your hands.
3. Grab the ball with your hands and slowly bring it down behind your head, keeping your shoulder blades off the ground. Just before the ball touches the ground, contract your abdominals and reach back up with the ball, placing it between your feet.
4. Slowly lower your arms and body back down, again keeping your shoulder blades off the ground.
5. Repeat to complete the set.

Exercise 2: Right Arm/Left Leg Crunch

Targets: Upper abdominals and shoulders
Equipment: Set of dumbbells and exercise mat

1. Lie on the floor with your legs extended, feet slightly apart. Place a light dumbbell in each hand and raise your arms over your head.
2. Slowly crunch up, and bring your right arm and left leg up to meet each other. Once the dumbbell meets your left shin, slowly return to the starting position.
3. Repeat the move, crunching up so that your left arm meets your right shin.

Exercise 3: Fitness Ball Ab Pull/Push-up Combo

Targets: Abdominals and upper body
Equipment: Fitness ball and exercise mat

1. Get into a push-up position and place your toes on the ball, keeping it behind you.
2. Keeping your abdominals tight, pull the ball in toward your chest with your feet, then roll it back out.
3. Slowly bend your elbows and lower your body to perform a push-up, making sure to keep your abdominal contracted.
4. Repeat the combo move starting with the ab pull.

Exercise 4: Ball Pike

Targets: Abdominals and spine extensors
Equipment: Fitness ball and exercise mat

1. Kneel behind a fitness ball, then put your body over the ball and walk your hands forward into a plank position. Your arms should be in line with your shoulders, shins on the ball, legs straight and feet together.
2. Tighten your body, especially the core muscle groups.
3. Contract your abdominals, flex at your hips and draw the ball under your torso, pulling with your legs and feet. Keep your legs as straight as possible. Focus on bringing your hips toward your ribs so as not to place too much weight on your shoulders.
4. Slowly return to the starting position.

Exercise 5: Fitness Ball Weighted Twist

Targets: Upper and lower abdominals and obliques
Equipment: Fitness ball and one dumbbell

1. Sit on a fitness ball and place your feet flat on floor. Roll forward until the ball is at your lower/middle back.
2. Hold a light dumbbell at the end with your arms straight out in front of you.
3. Lean back slowly, being careful not to go too far. Contract your abdominals.
4. Twist your torso as far as you can to one side and then to the other side to complete a rep.

Drop Weight and Shape Up

Actress and Jenny Craig spokesman Sara Rue has lost over 40 pounds on her way to her wedding. Here, she tells Bridal Guide how she did it--and how you can too!

Sara Rue dropped 40 pounds--can you believe it?!?! The red-headed star checked in with Bridal Guide before her big day on everything weight-loss (and wedding!) related. 

Bridal Guide: What was your primary motivation for losing pounds?
Sara Rue: I wasn't happy with how I felt or looked, and I realized that my weight was keeping me from doing some things. I have too much ahead of me to allow my weight to be bumming me out.

BG: What is your weight-loss goal for your wedding?
SR: I want to get to the point where I look at myself in my wedding dress and think I look amazing. I'll know because at that point I'll be smiling ear to ear. I want everyone to weep as I walk down the aisle, because they've never seen a more stunning bride!

BG: What's been your biggest challenge?
SR: Probably the planning ahead. Whenever you try to stick to a diet routine, it takes some time to figure things out. The first couple of weeks of the diet were easy because I was home, but once things like work and travel and social events came into play, I had to figure out what and when to eat. You find yourself out somewhere and you're starving and the only restaurant you can find has no healthy options--that's when you might go off the plan.

BG: What keeps you motivated?
SR: The thought of public humiliation is definitely a factor! Before now I've dieted in secret, but it's a lot easier to stick with it when you tell people...just a few or a few million, as the case may be.

BG: Who or what is your greatest support?
SR: My fiancee gives me constant support. Kevin helps me prepare meals and is willing to join me in whatever exercise I'm up for. That's the best motivation for working out.

BG: Describe the rewards of the process.
SR: The greatest reward for me is very simple. I feel better and I'm happier when I'm healthier and feel good about my body. Also finding the person you want to be with for the rest of your life makes you want to take steps to make that life last as long as possible.

20 Ways to De-Stress - Part I

Take a breather from your to-do list with one of these peaceful suggestions.

When you have a moment between your latest gown fitting and the newest cake tasting, try out one of these tips to unwind.

1. After a hard day, leave the TV off and put on some soft, sexy music. Have a glass of wine with your fiance.

2. Take off from wedding planning and go to the zoo or the beach. Act like kids and laugh yourself silly.

3. One big bowl of pasta, two forks. On a Friday night, put the bowl in the middle of the table and share, a la "Lady and the Tramp."

4. Call a girlfriend. This will help boost a sense of well being and reduce stress.

5. Work out with your guy. Join a gym together or go for weekend bike rides.

6. Hold hands with your man. A recent study showed that holding hands reduces stress levels—as long as the hands are his hands. Reach out!

7. Visualize the waves on your honeymoon beach. Imagine the sound and the warm water on your toes; focus on each breath. Do this for two minutes.

8. Frazzled over the seating chart? Have sex! It de-stresses by releasing a hormone with a soothing effect.

9. Go back to nature—viewing the outdoors can lower your heart rate and relax you. Don't bother with digital versions of nature—only the real thing works.

10. Speaking of nature, place a vase filled with flowers near your bed. It will help you start the day feeling calmer and kinder toward the world.

20 Ways to De-Stress

Take a breather from your to-do list with one of these peaceful suggestions.

When you have a moment between your latest gown fitting and the newest cake tasting, try out one of these tips to unwind.

1. After a hard day, leave the TV off and put on some soft, sexy music. Have a glass of wine with your fiance.

2. Take off from wedding planning and go to the zoo or the beach. Act like kids and laugh yourself silly.

3. One big bowl of pasta, two forks. On a Friday night, put the bowl in the middle of the table and share, a la "Lady and the Tramp."

4. Call a girlfriend. This will help boost a sense of well being and reduce stress.

5. Work out with your guy. Join a gym together or go for weekend bike rides.

6. Hold hands with your man. A recent study showed that holding hands reduces stress levels—as long as the hands are his hands. Reach out!

7. Visualize the waves on your honeymoon beach. Imagine the sound and the warm water on your toes; focus on each breath. Do this for two minutes.
8. Frazzled over the seating chart? Have sex! It de-stresses by releasing a hormone with a soothing effect.

9. Go back to nature—viewing the outdoors can lower your heart rate and relax you. Don't bother with digital versions of nature—only the real thing works.

10. Speaking of nature, place a vase filled with flowers near your bed. It will help you start the day feeling calmer and kinder toward the world.

Roman Numbers

English	Roman	English	Roman	English	Roman	English	Roman
1	I	12	XII	40	XL	600	DC
2	II	13	XIII	50	L	700	DCC
3	III	14	XIV	60	LX	800	DCCC
4	IV	15	XV	70	LXX	900	CM
5	V	16	XVI	80	LXXX	1000	M
6	VI	17	XVII	90	XC	1500	MD
7	VII	18	XVIII	100	C	2000	MM
8	VIII	19	XIX	200	CC	5000	V
9	IX	20	XX	300	CCC	100000	C
10	X	25	XXV	400	CD	1000000	M
11	XI	30	XXX	500	D