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11 Amazing Health Benefits of Dragon Fruit

Dragon fruits are native to the subtropical regions of Southeast Asia, South America, and Central America. It’s sweet, juicy, and delicious. But did you know that this beautiful and exotic fruit contains many health benefits? Dragon fruit is low in calories and rich in vitamin C and antioxidants, making it a great everyday snack that offers many health benefits. Potential benefits include helping with weight loss, preventing chronic disease, and managing inflammation.

What Is Dragon Fruit?

Dragon fruit, also known as pitaya or the strawberry pear, is a brightly colored, sweet-tasting and crunchy fruit with white flesh and tiny black seeds. These fruits have an unusual shape and color—they are round and pinkish-white, and their outer skin is covered with green scales. Inside, there is a soft white pulp that has a crunchy texture with edible seeds.

What Does Dragon Fruit Taste Like?

Dragon Fruit is a sweet tropical fruit that comes in many varieties. Most people know about the pink skin with white flesh. But there are other kinds too! The most popular varieties of dragon fruit are the red ones. They’re usually found in Asian markets. The yellow skin ones are harder to find, but they taste better. The flavor of dragon fruit is similar to kiwi fruit but sweeter and slightly tangier. It has a texture similar to watermelon and tastes best when eaten raw.

Nutritional And Health Benefits

Dragon fruits are ideal snacks that contain lots of nutrients. It contains lots of vitamin C, potassium, fiber, and other nutrients. They’re also low in calories and fat. They make great snacks because they can help keep you full between meals.

Here are nine amazing health benefits of dragon fruit:

Boost Immunity Dragon fruit is an excellent source of vitamin C, which helps fight off colds and flu viruses. Vitamin C is also known to strengthen your immune system, helping you ward off infections.

Improve Digestive Health Dragon fruit is packed with fiber, which makes it easier for your digestive tract to break down food. Fiber also helps prevent constipation, which is common among people who eat too much sugar. Some research has shown that it also promotes healthy gut bacteria.

Fight Inflammation Dragon fruit is full of antioxidants, which help fight inflammation. This means that eating dragon fruit may help relieve joint pain and arthritis symptoms. In addition, it helps to relieve joint pain and swelling.

Prevent Diabetes Dragon fruit is low in calories and high in potassium, which helps regulate blood glucose levels. Eating dragon fruit can also help prevent diabetes, which is caused by insulin resistance. In a study, researchers found that people who ate one cup of dragon fruit per day had lower blood sugar levels than those who did not eat any. The researchers believe this may be due to the high amount of fiber in dragon fruit.

Reduce Cholesterol Levels Dragon fruit is rich in dietary fiber, which helps lower bad cholesterol levels. It also has a low glycemic index, meaning that it doesn’t cause an immediate spike in blood sugar.

Promote Healthy Skin Dragon fruit is a rich source of vitamin A, which promotes skin cell growth. Vitamin A also helps protect against sunburn and wrinkles.

Help Lower Blood Pressure Dragon fruit is a rich source of magnesium, which helps relax blood vessels and lowers blood pressure. Magnesium also helps maintain normal muscle contractions and nerve impulses.

Treat Headaches Dragon fruit is rich in vitamin B-complex, which helps treat headaches. Vitamin B complex also helps improve memory and concentration.

Prevents Cancer Research shows that dragon fruit may prevent certain types of cancers. It may reduce the risk of colon cancer by increasing levels of healthy fats in the body. Some preliminary research suggests that it may also lower the risk of breast cancer.

Reduces Signs of Aging The antioxidant properties of dragon fruit may help reduce signs of aging by protecting against free radical damage. Free radicals are unstable molecules that cause cell damage and contribute to wrinkles, age spots, and sunburn. Antioxidants, like those found in dragon fruit, may protect skin cells from oxidative stress.

Lose Weight Easily Dragon fruit contains pectin, which helps promote digestion and ease weight gain. Pectin is a type of soluble fiber that binds to fat and slows its absorption into the bloodstream. As a result, more energy is used up as the body breaks down the fat instead of storing it. It is important to find a balance of a fat-reducing diet mixed with the participation of fat-burning exercises for optimal weight loss.

How Can You Make Dragon Fruit a Part of Your Daily Routine?

You can eat dragon fruit at least once per day. It makes a delicious snack or dessert, especially if you add some coconut milk or yogurt. If you want to enjoy this fruit every day, try adding it to smoothies, fresh fruit salads, or stir-fry dishes. You can also consume it as a dragon fruit extract or combine it with one or more types of pink fruit or red berries for a beautiful-looking dragon fruit juice or dragon fruit smoothie!

source https://100daystowellness.com/amazing-health-benefits-of-dragon-fruit/

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11 Amazing Health Benefits of Dragon Fruit

11 Amazing Health Benefits of Dragon Fruit

Dragon fruits are native to the subtropical regions of Southeast Asia, South America, and Central America. It’s sweet, juicy, and delicious. But did you know that this beautiful and exotic fruit contains many health benefits? Dragon fruit is low in calories and rich in vitamin C and antioxidants, making it a great everyday snack that offers many health benefits. Potential benefits include helping…

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18 Safety Tips to Avoid Injury During Weight Training

Weight training is one of the most effective ways to improve muscle mass and strength. However, injuries are common during weight training. Injuries can happen from over-training or improper form. Weightlifting injuries can range from minor aches and pains to severe sprains and fractures. The good news is that they can usually be avoided or minimized through proper technique, equipment selection and other commonsense and simple tips.

Why Is Weight Training Safety Important?

Weight training safety is important because it helps prevent serious injury and reduces your chance of sustaining a sports-related injury while participating in sports such as football, basketball, soccer, tennis, baseball and hockey.

Avoiding injuries is important when doing any type of physical activity, especially for athletes. Bodybuilders need to be careful about what they do because injuries can occur easily if they aren’t careful. Bodybuilding is an activity that requires extreme discipline. You must be careful not to injure yourself while lifting weights. Here are some rules to follow if you want to stay safe during your workouts. Understanding the weight training safety tips and general guidelines below will help you stay safe when lifting weights.

Wear Workout Clothing The right workout clothes will keep you comfortable during weight training exercises, whether it’s lifting weights or running. Wear clothes that allow you to move all your limbs in a full range of movement. Restrictive clothing, such as jeans for example, would prevent you from doing exercises such as squats correctly and thus could lead to loss of balance or injury. Look for breathable materials like cotton and polyester, which won’t restrict movement and allow sweat to evaporate quickly. Ensure that you also wear comfortable running shoes and always make sure they’re tied.

Ask For Help Don’t try to figure out exercises by yourself. If you’re not sure whether you should do a certain exercise, ask someone who knows what they’re doing. They might be able to give you tips on how to perform it correctly or find the best way to progress towards heavier weights. Or, if you don’t know anyone else who has experience with this type of workout, find a trainer or coach who specializes in working out with people like you.. You should also read books about body sculpting and strength training exercises.

Always Warmup A warmup is important before any exercise session or athletic activities. It helps reduce the risk of injury by increasing blood flow to muscles and joints. Warm-up exercises should be done before exercising. Walking fast or jogging is a great warm-up method. Elliptical machines help get your heart pumping. You could also do pushups or sit-ups. Warm-ups should be slow and gradual. Start by walking or running on a treadmill, then increase your pace. You shouldn’t do any plyometric movements before starting weight training. Plyometrics are dangerous because they can cause injuries. Warm-up exercises prepare the body for intense exercise. This will prevent muscle cramps, muscle strain, and sports-related injuries.

Listen to Your Body Listen to your body when you’re working out. If you notice that you’re getting tired, slow down. If you find that you’re pushing yourself too hard, take a break. The last thing you want to happen is to injure yourself.

Use Correct Equipment Use correct exercise equipment for each exercise. For example, you should always use dumbbells for bicep curls, barbells for bench presses, and kettle bells for squats. Using the wrong equipment could lead to injury and may prevent you from reaching your fitness goals.

Practice Correct Form Weightlifting should be done under supervision by qualified fitness professionals, like a personal trainer or coach. If you want to improve your form, it’s important to practice perfect form before you try to lift heavy weights. This will ensure that you don’t injure yourself. Heavy weights may cause joint damage if used improperly with bad from.

Use A Safe Lifting Speed To prevent injuries, you should exercise slowly and carefully. You must also avoid jerking or bouncing when lifting weights. This will cause your muscles to work harder than necessary. If you’re not sure whether you should be lifting heavy or light, start by performing a few repetitions at 50% of your maximum effort. This will give you a feel for what it feels like to lift heavier loads. Then, gradually increase the load until you reach your target weight. Once you’ve mastered this process, you can move on to higher reps and heavier loads. When in doubt, always lift slowly.

Be Aware Of Your Surroundings If you’re lifting weights, it’s important to know what else is going on around you. It’s not uncommon for people to drop weights if they hear someone coming down the stairs behind them. To prevent this from happening, keep your eyes focused on the barbell and don’t turn around until you finish each rep.

Avoid Twisting or Bending Your Back The most common mistake people make when lifting weights is twisting their backs. This can cause serious injuries, including herniated discs, ruptured disks, and spinal cord damage. Lifting with the back is dangerous because it puts an unnecessary strain on your spine. Sticking to proper form helps avoid injury. If you must twist your back, keep it to less than 30 degrees.

Pay Attention to Your Breathing Weightlifting requires deep breathing to avoid holding your breath. Lightheadedness, dizziness and fainting can occur when you hold your breath during weightlifting. Hyperventilation is dangerous because you may faint or pass out. You should breathe slowly and deeply when exercising.

Pain Is Not a Good Sign Overworking the muscles may cause them to become sore or injured. Training the muscles too much could lead to injury. To get stronger, train your muscles as hard as you can without causing harm. If you feel pain during exercise, stop immediately. This could indicate a serious injury. Exercise should be fun and enjoyable. You should never feel pain while exercising. Exercising can lead to injuries if you push yourself too hard. Your body needs rest after working out.

Protection From Dropping Weightlifters should be trained to spot themselves when lifting weights. This prevents them from dropping the weights on themselves. A spotter can help the weightlifter lower the weights safely to the floor.

Protection From Straining A common problem people face when lifting weights is straining muscles. This can lead to injuries like pulled muscles, torn ligaments, and sprains. Spotters can help prevent injury from straining while lifting weights. Weightlifters who struggle should be assisted by spotters.

Be Careful Changing Weights When changing your lifting weights, use caution so that you don’t injure yourself. When switching between weights, ask for help so that you don’t strain your back or pull a muscle. Consider using a barbell jack instead of loading and unloading weights by yourself. These devices allow you to change weights easily without straining.

Wear Gloves Your hands are very vulnerable to injury. They can easily sustain cuts, bruises, and broken bones. Using gloves while lifting weights protects your hands from getting cut and bruised. Wearing gloves will also reduce friction and improve grip strength.

Stretch Properly Stretching is another key component of a safe workout. Stretching helps loosen tight muscles and joints, reducing the chance of injury. Before performing any type of weight lifting, stretch your muscles thoroughly.

Rest After Exercising Resting after exercising is necessary for recovery. The longer you exercise, the more likely you are to suffer an injury. Resting allows your muscles time to heal. When you first begin weightlifting, take several days off before starting again. During this period, your muscles need time to repair themselves. When you resume your regular activities, you will have better endurance and performance.

Take Care of Yourself You should take care of yourself before, during, and after weightlifting. Make sure that you drink plenty of healthy water and eat healthy foods. Drink at least eight glasses of water every day. Find creative ways to motivate yourself to workout. If you’re having trouble sticking with your routine, try joining a gym or fitness center. Eating right also reduces fatigue, promotes lean body mass, improves athletic performance and helps decrease common injury. Eat foods rich in protein, such as chicken breast, fish, eggs, and lean meat.

source https://100daystowellness.com/safety-tips-to-avoid-injury-during-weight-training/

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18 Safety Tips to Avoid Injury During Weight Training

18 Safety Tips to Avoid Injury During Weight Training

Weight training is one of the most effective ways to improve muscle mass and strength. However, injuries are common during weight training. Injuries can happen from over-training or improper form. Weightlifting injuries can range from minor aches and pains to severe sprains and fractures. The good news is that they can usually be avoided or minimized through proper technique, equipment selection…

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What Is the Healthiest Water to Drink?

Water is essential for life. It helps us stay hydrated, keeps our bodies clean and regulates body temperature. The human body contains approximately 60% water. Drinking enough water is important for good health. Without enough water, we become dehydrated and suffer from headaches, dizziness, fatigue, constipation, nausea, vomiting, diarrhea, and even death. What is the healthiest water? How much should I drink?

What Essential Minerals Can We Get From Drinking Water?

Water contains calcium, chlorine, and other minerals. These minerals aid in many functions of the body. Chromium helps make enzymes that metabolize carbohydrates, lipids, proteins. Copper makes enzymes involved in the metabolism of fats, proteins, and carbohydrates.  Iodine is important for the production of thyroid hormone. Iron, magnesium, manganese, molybdenum, and zinc are essential nutrients that support many body functions. Iron is needed for red blood cells, while magnesium helps muscles work properly. Zinc is necessary for growth and wound healing. Manganese is used by the brain to make neurotransmitters. Potassium is an essential mineral that helps regulate muscle activity, maintain fluid balance, and help control heart rate.

What Are the Different Types of Water?

There are many different types of natural water, each with different properties. Some people prefer bottled water because it is easier to carry around than tap water. Others prefer filtered or purified water because it is free of impurities. Still others prefer to drink tap water because it tastes better. Some are more expensive than others. However, there are also many inexpensive options available. You should consider what type of water you drink most often, and then choose a type that fits into your budget.

Water is essential for life. We need it to survive. The average adult requires 2 liters (0.5 gallons) or six to eight 8-ounce glasses of water per day. Drinking enough clean water is important for good health.

Tap Water Or Plain Water

Tap water is the water we drink directly from our taps. It comes from nearby dams, rivers and lakes. It travels through pipes to get to us. We use it for cleaning, cooking, and laundry. It is the most common kind of water we consume. Tap water is regulated by the municipal government. Residents can get reports on their water quality. As a renter, you can request public records about your water quality. Water is generally safe, but it isn’t always pure. Fluoride is added to prevent cavities. Tap water should be avoided because of the chemicals found in it.

Distilled Water

Distilled water is pure water that has been boiled off into a vapor and then condensed back down to a liquid. Most of the impurities have been removed during this process. However, most of the beneficial minerals your human body requires are still missing. Distilled water is not the healthiest option. It doesn’t contain any nutrients or minerals, and it tastes bland.

Alkaline Water

Alkaline water is produced by adding an alkali such as sodium hydroxide (caustic soda) to water. This causes the water to become slightly acidic. This is because the added alkali reacts with the hydrogen ions in the water. However, some companies add other ingredients to make their products even stronger. These additives include phosphates, silicates, and chlorides. Some commercial alkaline water producers use reverse osmosis technology to remove impurities from the water.

Alkaline water is more alkaline than regular tap water. It contains minerals that help your body function properly. Too much acidity in the body causes problems such as heartburn, indigestion, and stomach ulcers. Alkaline water helps lower these problems by raising the pH level.

However, if you drink too much alkaline water, it could lead to an imbalance in the body’s pH level. This could result in a weakened immune system and digestive issues. Too much alkaline water also lowers the amount of free calcium in the body, which may increase the risk of osteoporosis.

Reverse Osmosis

Reverse Osmosis is a process used to purify drinking water by forcing it through a membrane filter. This removes most of the impurities from the water while leaving behind the beneficial minerals. However, there are many downsides to this method. First, the minerals are removed along with the impurities. Second, the membranes need frequent replacement. Third, the cost of producing this type of water is high.

Spring Water

Spring water is the most natural and healthy option for drinking. It comes from nature and is filtered by the earth. Spring water should contain beneficial elements like magnesium, calcium, potassium, and sodium. Water that comes out of the ground is usually safe to drink. Bottled spring water isn’t always filtered or safe, if the water is contaminated, there may be harmful chemicals or bacteria present. You need to know what type of water you are buying.

Hydrogen Water

This is water that contains hydrogen atoms that act as powerful antioxidants that help protect us from diseases. These molecules are also capable of slowing down aging and reducing inflammation. However, we should be careful when buying this product because there are other types of water that contain different chemicals that could cause harm.

Hydrogen water may be effective in treating certain medical conditions, but it comes with risks and side effects. There are many unanswered questions about how safe it really is. Some people claim that it cures cancer or other illnesses, but there is no scientific evidence to support these claims. In addition, the price of hydrogen water is high.

Sparkling Water

Sparkling water is naturally bubbly because it contains carbon dioxide. Sparkling water comes from natural sources such as mineral springs. The bubbles come from the carbonation that occurs during the production process. Carbonated water has been proven to have positive health benefits. It can reduce bloating, improve digestion, and cleanse the liver.

Mineral Water

Mineral Water is made up of various minerals and vitamins that are good for our bodies. Mineral water is very popular in Europe and Asia. It is often found in restaurants and grocery stores. Most mineral waters are bottled waters that don’t require any filtration or processing. Mineral water doesn’t taste great, so they are not typically consumed on their own. Instead, they are added to food, drinks or flavored waters.

Filtered Water

There are many places where you should filter your drinking water. Most municipal water systems add chlorine to disinfect the water. Chlorine is not good for our bodies. It can damage the kidneys and cause asthma attacks. If you want to get rid of chlorine and improve the taste of water, then use a water filtration system. Tap water from municipal water systems may also contain harmful contaminants like heavy metals, pesticides, herbicides, fertilizers, and more. A lot of tap water are also treated with fluoride.

Water filters remove all kinds of contaminants from the water. They are available in two main categories: point-of-use (POU) and point-of-entry (POE). POU filters are installed at the faucet so they are easy to install. POE filters are placed on the kitchen sink or showerhead. Both types of filters are effective, but they do have their drawbacks. Point-of-use filters require maintenance. POE filters are less expensive than point-of-use filters, but they don’t provide the same level of protection.

What Are the Different Types of Filtered Water?

Carbon filters are cheap and effective ways to clean your water. They are easy to install and maintain. Don’t forget to change the filters regularly.

Under-Sink Filtration. This method uses a cartridge that sits under the sink. It removes most particles from the water. Under sink water filters can be a bit difficult to install and can take up a lot of space under your kitchen sink.

Faucet Mount Water Filters. These above sink water filters are small devices that fit over the faucets. They are inexpensive and easy to install. However, they are limited by the number of gallons they can filter and the filters need frequent replacing.

Pitcher Water Filters. Pitcher water filters are similar to carafes. They hold enough water to last several days. The pitcher filters are usually easier to use than other methods but the filters need frequent refilling and replacement.

Countertop Filtration. Countertop filters are sit out on your kitchen counter and hold several gallons of water. They are convenient because you don’t have to worry about refilling them often. Many of this type use special multi-stage filtration techniques like the magnetic technology and ceramic filtration used in the PiMag water filter from Nikken.

Whole house filtration system. Whole house filtration systems are large units that cover an entire home. They are expensive and difficult to install. A whole house filtration system costs about $1,000 to buy and install. You’ll need to pay monthly service fees of $20 or more.

How Can I Make Sure Water Is Safe to Drink?

Drinking water in the U.S. is usually safe. You can test it yourself or get it from a clean source. Third party labs test water regularly and you can request the results. Water bottles should be made out of borosilicate glass. Bottles made out of this material do not leach harmful chemicals into the water. Synthetic bottles leach dangerous chemicals into the water.

What Types of Water Are Unsafe to Drink?

Water sources include agricultural runoff, industrial factories, and animal waste. These can be very harmful if ingested or inhaled.Drinking contaminated water can cause a number of health problems. Some people may experience gastrointestinal illnesses, skin discoloration or nervous system and organ damage. Even if you’re exposed to low levels of contaminants, you could still develop chronic or long term conditions like cancer. You should be careful about what you drink.

source https://100daystowellness.com/what-is-the-healthiest-water-to-drink/

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What Is the Healthiest Water to Drink?

What Is the Healthiest Water to Drink?

Water is essential for life. It helps us stay hydrated, keeps our bodies clean and regulates body temperature. The human body contains approximately 60% water. Drinking enough water is important for good health. Without enough water, we become dehydrated and suffer from headaches, dizziness, fatigue, constipation, nausea, vomiting, diarrhea, and even death. What is the healthiest water? How much…

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Online Yoga Teacher Training—Is It Worth It?

Online yoga teacher training (YTT) programs have become increasingly common over the past several years. They offer yoga students the opportunity to study yoga remotely. This flexibility makes them appealing to those who want to teach yoga without having to travel long distances, or to those who don’t want to leave home. However, there are also many downsides to these courses. Some instructors may lack experience, and they may not have the same level of mentorship available to students as they would in a traditional classroom setting. Is online yoga teacher training a good fit for your needs? 

What Is Online Yoga Teacher Training?

Online yoga teacher training is an online program designed to teach students how to become certified yoga teachers. Students learn via video sessions about yoga history, yoga anatomy, yoga philosophy, yoga postures, and the basics of teaching yoga. They study the principles of alignment and posture, and learn how to create safe and effective yoga classes. They learn how to design a personalized yoga curriculum based on each student’s needs and goals. They develop skills in communication, marketing, and business management. They learn how to manage a yoga studio, and gain experience working with clients.

Is Online Yoga Teacher Training Worth It?

Online courses are designed to give students flexibility and convenience. They can take the course at any time and anywhere. They don’t have to travel to attend live classes. They can complete the course at their own pace. And they can access the course materials anytime, day or night. If you are needing to save money and have maximum flexibility to complete the course then a great online yoga certification program is probably worth it to help you learn how to teach yoga. 

What Should I Consider When Choosing an Online Yoga Teacher Training?

Online courses are available in many different styles of yoga including Hatha, Vinyasa yoga, Flow, Yin yoga, Restorative, power yoga, Meditation, and Kundalini. Courses range from 3 months to 2 years in length. Many programs include mentorship opportunities with experienced instructors.

Is Online the Future of Yoga Training?

Online courses are very popular among students today. In-person classes are still more effective than online classes. Recorded lectures are useful for students who can’t travel or study alone. Some people may not be able to pass certification exams without attending classes.

Online learning is great because it allows people to learn from anywhere. You can do yoga anywhere, even if you are far away from a studio or teachers. 

The Pros and Cons of Online Yoga Teacher Training

Yoga classes were already being taught by some people online before the pandemic. Now, more than ever, people are taking advantage of the opportunity to learn yoga online. Yoga teachers and students need to be careful when choosing an online teacher. Online teachers may not be experienced or qualified enough to teach safely. Students should ask lots of questions before signing up for an online class.

Benefits

More affordable. This is a big consideration as some in person courses costing up to $4000. Plus, you need to add flight travel insurance books, yoga clothes, if it isn’t included, food and accommodation, plus other general expenses and of course, taking three or four weeks off work.

Extra flexibility. Online courses are great because you can take them whenever you want, wherever you want. If you have a busy schedule or just prefer to stay home, you can easily fit your yoga practice into your life. You won’t get burnt out or stressed about missing classes if your get sick or have an emergency.

Wider choice of available courses. There are now more options available than ever before when it comes to choosing your yoga teacher training. You can choose the style of yoga you’d like to learn, and also choose an instructor who teaches what you want to learn.

Access to content later. Most certification programs will allow you to view your lectures, discussions, and other classes at a later time, or even give you life-time access. This is great if you didn’t understand something during the course, or want to refresh your memory at a later date.

Eco friendly. The carbon footprint of an online yoga teacher training course is significantly less than an in person training. The energy used to run servers, pay staff, record video lessons, and rent facilities is significantly lower.

Drawbacks

No face to face contact. The biggest downfall of yoga teacher training is that you don’t get to see your instructor or fellow trainees in person. We can’t talk to them about our struggles or successes. We can’t help each other out. In person trainings are better than online trainings because we can interact with each other, and we can show each other our work. If a strong yoga community is important to you, this could be a big drawback.

No personal guidance.No in person guidance very few online fitness programs allow instructors to see you, check you form, and offer modifications and corrections based on your performance this means you could inadvertently perform the yoga asanas incorrectly, or even unsafely without knowing it this is particularly concerning for beginners, and those recovering from injuries as they’re more likely perform exercises incorrectly.

No in-person Adjustments. Yoga teachers must be trained to give correct instruction. Hands on assists and physical adjustments communicate subtle details specific to your body. If possible find a local class where the instructor gives adjustments to make up for not receiving them in an online YTT.

Lesser amount of support. Many online courses provide less support than in person trainings. There’s no one to answer questions, and no one to make sure you’re doing things correctly. The only way to know whether you’re doing things right is through trial and error.

It’s Harder to Focus. When you’re at home, you need to be more aware of your surroundings. You should try to avoid distractions as much as possible. Your dog might be jumping up on you while you’re practicing yoga or your housemate might be watching TV while you are studying. Make sure you have a quiet and calm space for your online training sessions.

A Lack of Community. Community building is an important part of teaching yoga. Students often form strong friendships while practicing with each other. Online yoga classes offer a great opportunity to practice with others, but the real joy comes when you get to meet up with those same people in a physical setting. Group yoga classes help you feel more energized than any online session could ever do.

How to Choose an Online YTT Course?

Read the reviews about yoga teacher training certification course you are interested in. Look for articles about the best online yoga teacher training to see what they recommend. Check out YTT’s social media posts and the syllabus of their training. Check to see if they are a Yoga Alliance certified schools and have Yoga Alliance certified instructors.

  source https://100daystowellness.com/online-yoga-teacher-training-is-it-worth-it/

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Online Yoga Teacher Training—Is It Worth It?

Online Yoga Teacher Training—Is It Worth It?

Online yoga teacher training (YTT) programs have become increasingly common over the past several years. They offer yoga students the opportunity to study yoga remotely. This flexibility makes them appealing to those who want to teach yoga without having to travel long distances, or to those who don’t want to leave home. However, there are also many downsides to these courses. Some instructors…

[100daystowellness]

Five Reasons to Try a Spinning Class

Many of us love to get on our bikes and explore the cities and towns we live in – from the river to the busy alleyways; there is always so much to see. But if you think that your cycle career starts and finishes there, then you need to try Spinning. Bring a towel, a drink bottle, and your widest smile, because when the endorphins kick in you’ll know you’ll be hooked!

Five Reasons to Try Spinning Classes

The Energy Is Unbeatable Everyone knows that tired, groggy feeling – but not everyone knows that Spinning can be the best cure. It may sound counter-intuitive, but when you’re on your Spinning bike, with the instructor cheering you on through an ever-changing environment of light, music, intensity and scenery, you’ll find your engines revving and you’ll leave with more energy than when you arrived. Your KAYA instructors are passionate and enthusiastic, and it quickly spreads throughout the class until everyone is flattening hills together.

It’s Your Workout You see everyone leaving the Spin class, glowing with sweat and achievement, and wonder how you’d ever be able to keep up. Well, good news. You’re not on stage, or in a race. It all comes down to you and your bike, and the resistance you set for yourself will determine how far you push yourself. Who knows, you might even surprise yourself – the continuously changing pace between charging up a hill, sprinting on the flat, or cruising down a slope can be enough for you to conserve the energy to tackle each challenge with more power than you give yourself credit.

Say Hello to Lean Legs As you elongate your legs, your muscle fibres stretch and strengthen, so you can look forward to toned legs with long, strong muscles. Strengthening your legs will also help your body to produce more of its natural growth hormone for muscle growth, which means that the rest of your fitness routine will see the results too.

Torch Calories With anywhere from 400-600 calories burnt in a session, you’ll notice more muscle definition throughout your entire body as you use up your fat stores, and the toned muscle beneath is revealed. While you may be looking forward to your summer body, don’t forget that fat can be stored among our vital organs, and hinder their functionality. By removing this fat, your health and wellbeing will dramatically improve.

Low Impact, High Reward If you suffer pain or stiffness in your joints, particularly your knees, many forms of cardio training and lower body training are off-limits. Spinning classes give you the opportunity to strengthen and tone your legs again, without any impact. The total control of the pedals, as you sit on the saddle means that all the work is being directed to your muscle groups, giving you more results and less cause for concern.

Spinning classes are held by dedicated instructors, and they welcome all types of people to attend. If you’re a member at a health club, talk to their team for more information, or come in and feel the effects that Spinning classes have on you.

source https://100daystowellness.com/five-reasons-to-try-a-spinning-class/

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Five Reasons to Try a Spinning Class

Five Reasons to Try a Spinning Class

Many of us love to get on our bikes and explore the cities and towns we live in – from the river to the busy alleyways; there is always so much to see. But if you think that your cycle career starts and finishes there, then you need to try Spinning. Bring a towel, a drink bottle, and your widest smile, because when the endorphins kick in you’ll know you’ll be hooked! Five Reasons to Try Spinning…

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The Best Tips to Buy Affordable Women’s Activewear

The right workout clothes can make a world of difference during your gym workout or yoga routine; however, it’s common knowledge that comfortable, breathable, and flexible workout gear can cost a hefty price. Luckily, there are strategies that can help you save some money and find great deals at the best stores for comfortable and affordable women’s activewear clothing.

What to Consider When Shopping for Cheap Workout Clothes

Choosing the right clothing is important when it comes to practicing yoga or other fitness workouts. Primarily, it comes down to what you prefer to wear when you move, stretch, and sweat. You should aim for a wide variety of activewear, including tanks, tights, capris, crop tops. There are some other factors to keep in mind when you’re picking out workout clothes. These 5 factors are:

Flexibility and stretch

Comfort

Breathability

Activity

Fabric

Tricks to Save Money on Workout Clothes

To avoid blowing your bank account on yoga outfits, we’ve compiled some tips and tricks that can help you cut expenses as much as possible.

Create a Budget Whether you’re shopping at a brick-and-mortar location or using online stores, setting a budget will go a long way in keeping your spending in check. Perhaps you found the perfect Lululemon yoga pants, reebok running shoes, or Adidas sports bra on a bidding site. It can be easy to fall into the bidding war and spend more than you intended. Keep in mind that you’ll have the opportunity again.

Shop at Thrift Stores You can shop at thrift stores in person or online, though online can be a bit more complicated. When shopping for workout clothes at an online thrift shop, you’ll need to learn your measurements for your favorite brands and styles, as these all vary in size.

Know the Return Policy Read the return policy for any shop that you decide you’d like to buy from. Different sellers may have restocking fees, limits on what may be returned, the timeframe you have to return items, and other rules that may make things more challenging if you decide that the purchase didn’t work out.

Shop Holiday Sales Most big sales happen on the major holidays, and these sales usually start a few days before and extend over weekends. Check the calendar before going on a shopping spree to see if there is a holiday coming soon, and hold off your purchase until then.

Swap with Friends Trading with your friends can be a great way to refresh all of your yoga wardrobes. Set up a day to trade with family or friends and gather up everything you don’t wear. Anything leftover can be taken to a shop to be sold, leaving you with some spare cash as well.

Hunt for Coupons Online There are coupons for everything online, whether you’re looking for the perfect t-shirt for your yoga routine or seeking a full outfit. You can find clothing coupons from a variety of resources, such as Coupon Closet, Honey, and Shooger. You can also check the retailer’s site for coupons.

Buy Basics from Generic Brands You can save a lot by shopping at discount stores and focusing on generic brands rather than name-brand workout outfits. You can find excellent yoga gear at a fraction of the cost. The brand doesn’t matter as much as the clothing themselves do.

Look for new activewear brands When new brands launch, they often have special offers on affordable activewear to lure in new customers. Since they are new, you might want to just sign up for their newsletter to stay updated on the new activewear collection designs and sales. For example, two recent yoga clothing brands we’ve discovered are Inspirationwear.com and Yogaclothesforyou.com.

Select Simple Clothes in Plain Colors or Patterns Trendy patterns and colors in yoga garments can result in a higher price. They also fall out of style much quicker, which can leave you with yoga outfits that you aren’t as big a fan of as you thought half a year ago. Classic pieces will go a lot further. Consider shopping at Walmart, Amazon, T J Maxx, Kohls, or Target for simple and basic workout gear.

source https://100daystowellness.com/affordable-womens-activewear/

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The Best Tips to Buy Affordable Women’s Activewear

The Best Tips to Buy Affordable Women’s Activewear

The right workout clothes can make a world of difference during your gym workout or yoga routine; however, it’s common knowledge that comfortable, breathable, and flexible workout gear can cost a hefty price. Luckily, there are strategies that can help you save some money and find great deals at the best stores for comfortable and affordable women’s activewear clothing. What to Consider When…

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3 Sanskrit Mantras for Powerful Meditations

The word ‘mantra’ gets bandied about sometimes, and some yogis may not see where the meanings become separate and where they converge. Many of us have heard of a personal mantra or a business mantra – but these are really more like slogans or quotes than what we understand ‘mantra’ to mean in yogi terms. If you’re dipping your toes into some fresh new beginner yoga lessons this year or if you just want to rekindle your spiritual devotion to your practice, we invite you to learn more about mantras and pick your favorite below.

What Is a Mantra in Yoga?

In yoga, mantras are used to open our connection to the world’s consciousness, as we sink deeper into a meditative state. Mantras have been recorded back for thousands of years, unchanged from the sacred rhythms we hear today, and many of these were carefully constructed by early Hindu/Buddhist practitioners on their spiritual journeys.

Mantras have been known to awaken parts in our brain as we release our focus from any external stimuli and allow our voice to draw ourselves deeper into the moment we inhabit.

Here are 3 mantras to use with japa or mantra meditation. 

OM or AUM. OM, is the sound with which the entire universe resonates with. It represents the first vibration ever to quiver; it represents birth and death, and the process of rebirth. The natural pitch of the universal vibrations of is at 432 Hertz, which is where OM is found. OM is the perfect way to welcome every new day or to finish the evening in gratitude and satisfaction.

OM NAMAH SHIVAYA. This translates as an ode to Shiva, who is the supreme lord of transformation and destruction and is known to be dense with healing and cleansing energy. If your January yoga lesson (or life lesson) causes you despair, call on OM NAMAH SHIVAYA to guide you to a place of peaceful stillness in the face of desolation.

LOKAH SAMASTAH SUKHINO BHAVANTU. This mantra asks that all beings everywhere, human and otherwise, be free and content and that we ourselves may each contribute to the world which can make such happiness and freedom possible. This mantra aligns us with our best intentions to elicit compassion and joyous harmony among all living beings.

Mantras have resounded across the world for millennia, and we are still learning to unravel the mysteries behind the rolling sounds and echoes. Sound and vibrations are where the spiritual and esoteric meet the scientifically verified, and where an open mind and valid research go hand-in-hand to draw the same conclusions.

When using a mantra for meditation it is recommended to count each repetition using a set of japa mala beads. These Buddhist prayer beads are made from different materials and can be easily found online. They can also be worn as spiritual and healing jewlery.

If you’re ready to immerse yourself in yoga or meditation this year, come and try a few classes to find the perfect yoga experience for you. Yoga class timetables can be found online, so there is no need to wait for you to try some guided yoga classes and find the perfect experience for you.

source https://100daystowellness.com/3-sanskrit-mantras-for-powerful-meditations/

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3 Sanskrit Mantras for Powerful Meditations

3 Sanskrit Mantras for Powerful Meditations

The word ‘mantra’ gets bandied about sometimes, and some yogis may not see where the meanings become separate and where they converge. Many of us have heard of a personal mantra or a business mantra – but these are really more like slogans or quotes than what we understand ‘mantra’ to mean in yogi terms. If you’re dipping your toes into some fresh new beginner yoga lessons this year or if you…

[100daystowellness]

Achieving Your Goals in the New Year

It might seem like a cliché but the New Year is the perfect time to take stock of the year just gone and set some new goals for the future. However, there’s more to it than just thinking about what you want to achieve and it takes a little extra work if you really want to make some positive changes. Whether you want to focus on self-care, improve your fitness, or embark on that Pilates teacher training that you’ve been thinking about, let’s take a look at some strategies for achieving your goals in the New Year.

Think About the Why

When you’re setting your goals for New Year, think carefully about each goal and consider why it’s important to you. If you’re going to achieve goals, you have to actually believe in them – there’s no point setting yourself a resolution that you’re only doing because you think you should. Get inspired!

Write Down Your New Year Goals

This might feel a bit silly at the time but writing down your goals can really make a difference to your success in achieving them. When you write them down, you’re making your goals tangible and you’re less likely to just forget about them in a couple of months. Put them in a visible place as a constant reminder.

Break Down the Steps

It’s not enough to tell yourself that you want to achieve your goals by the end of the New Year – a year is a long time and it’s too easy to forget about them until December! Instead, break down your goal into steps and come up with smaller time-frames. Develop an action plan and stick with it. For example, if you are wanting to take up meditation, you’ll first need to research the different types, like mindfulness or mantra meditation. Then you’ll need to learn the specific practice, and lastly, actually do the daily meditation!

Get Some Support

If possible, get a family member or friend on board so you can do some New Year goal setting together. This will offer accountability as you can both work together to achieve your goals and check in with each other to see if you need some support or motivation.

Review Your Progress

Don’t leave it until the end of New Year to look at your goals to see how you’re progressing. Commit to reviewing your goals each month to see how far you’ve come and what you still need to achieve.

Reward Yourself

There’s nothing quite as motivating as the prospect of a reward so don’t forget to treat yourself if you’re tracking well with your New Year goals! Try to think of rewards which are in line with your goal – for example, you could get a massage or new workout outfit if your goal related to health and wellness.

source https://100daystowellness.com/achieving-goals-new-year/

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Achieving Your Goals in the New Year

Achieving Your Goals in the New Year

It might seem like a cliché but the New Year is the perfect time to take stock of the year just gone and set some new goals for the future. However, there’s more to it than just thinking about what you want to achieve and it takes a little extra work if you really want to make some positive changes. Whether you want to focus on self-care, improve your fitness, or embark on that Pilates teacher…

[100daystowellness]

Intermittent Fasting for Beginners

Fasting is a great way to lose weight, especially if you’ve struggled under more conventional diets. It can carry risks if you don’t know what you’re doing but is scientifically sound for weight loss and overall health. But how do you know what fasting method will work for you? We’ve broken down fasting methods and provided some help to get you started.

What Is Intermittent Fasting?

Intermittent Fasting, also known as IF is all about self-discipline. This isn’t meant to be a starvation technique. Most of us have reserves of fat in our bodies so that hours of fasting won’t cause any lasting harm. It’s not meant to get uncomfortable or painful, just to tap into those excess reserves of fat, to help you burn off weight quicker.

How Does Intermittent Fasting Work?

When your body isn’t burning energy from the food you’ve eaten, it turns to the fat reserves you have stored on your body. Intermittent fasting helps you burn through those reserves and drop weight faster.

Intermittent Fasting Methods

There are several fasting methods to choose from. Depending on your diet and your weight loss needs, you should consult with a dietitian to help you on your journey. But with so many options, it’s surprisingly easy to fit fasting into your life.

The 5:2 diet – With the 5:2 diet, you eat normally most of the time. Choose two days a week, spaced out, to eat a limited number of calories. 500 if you’re a woman, 600 if you’re a man.

Eat-Stop-Eat – Eat stop eat works a little like the 5:2 diet. Only instead of simply limiting your calories, you fast for 24 hours twice a week.

Alternate Day Fasting –You can also choose to eat normally on alternate days, and restrict your calorie intake every other day. Many people move from eat-stop-eat into alternate-day fasting when they’re ready.

16/8 method – This method is perfect if you skip breakfast regularly. It involves a fast for 16 hours, followed by 8 hours of eating whenever you want. This is the simplest fast, and often just involves not eating after dinner, and skipping breakfast in the morning.

Benefits Of Intermittent Fasting

There are several other reasons to practice intermittent fasting other than weight loss. Because it breaks down the fat your body is storing naturally, intermittent fasting is a great way to lose weight, reduce body fat, and tone up. Intermittent fasting has also shown to help maintain normal blood sugar levels, balance hormones, improve body composition, boost insulin sensitivity, and stimulates growth hormone secretion.

The 16/8 fasting method is often the easiest way to start fasting since it follows a natural rhythm. Long term, not only will you lose weight, but you’ll start being even more aware of the choices you make about what you put in your body.

How to Get Started

Before any major diet changes, talk to a doctor or nutritionist about the safest and best ways to get started. One of the biggest benefits of the 16/8 method is that it’s very simple. Choose an 8-hour window. During that time, you eat regular balanced meals. If you regularly skip breakfast anyway, the best window may be late morning to early evening. If you need an early-morning fuel boost, your best option may be morning to early afternoon. Track your eating habits for a week before you decide your best options for fasting.

Intermittent Fasting for Weight Loss

Fasting is a great way to lose weight, and when done properly, it is medically sound. But in order for fasting to lead to weight loss, you need to stick to healthy meals during the times you can eat. Stay away from processed foods, and excess sugars. Eat whole grains and plenty of fruits, vegetables and proteins. This is why it’s so important to speak to a nutritionist or doctor before making major dietary changes, to find a fasting method that fits your lifestyle, goals, and overall health.

What Can You Eat and Drink While Intermittent Fasting?

When you’re fasting, stick to black coffee or water to fill your stomach. Coffee on its own is a zero-calorie beverage, just like water. You won’t be taking anything in, and you won’t break your fast. When beginning, you may want to consdier an intermittent fasting aid, like probiotic fermented foods, coconut water, or ground flaxseed.

source https://100daystowellness.com/intermittent-fasting-for-beginners/