Health Benefits Of Yoga

Wether you are faithful in your yoga practice or just starting out, there are many well-documented health benefits of yoga.

Yoga is a Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation.

In class, I often hear that people are sleeping better, have sustained energy throughout the day or clarity of mind as a side effect to their daily practice. When we look at alternative modalities to wellness, practicing yoga is one way to increase vitality.

Varying yoga postures work to increase blood flow in the body, lengthen tendons and tone our muscles. We are working to strengthen and loosen muscles that may not be activated in our day to day routines. Increased balance and flexibility ensues, as well as better posture.

health benefits of yoga

























When we speak of balance in yoga, what is being inferred is whatever enhances and affirms life at any particular time and place.

Remember to drink plenty of water before, during and after your practice. We are careful to ensure we are hydrating our cells while pushing our built up toxins and preventing sore muscles due to cramping.

Our breath is a focal point in every practice. Through our breath, we can ease into each pose, release tension, channel subtle energy flows in the body and bring life bringing oxygen into each cell of the body.

Many yoga poses utilize your body weight to create an impactful workout. In weight-bearing exercises, we build bone density. The twisting we do during practice helps to wring out internal organs, drains the body of toxins, allowing cells to be replaced with healthy, optimally functioning cells which uptake the nutrients our bodies need to thrive.

Essentially, building your yoga practice can impact each body system. It has been shown to help to lower blood sugar, boost immunity, regulate adrenal glands, promote a healthy nervous system, improve the proper functioning of lungs and aid in digestion.

health benefits of yoga

There are many different types of yoga you can try to mix up your workouts. A few of the more popular types are:

Bikram: In this class, you will do your practice in a very hot room, up to 105 degrees. Essentially, you are working out in a sauna. You will be guided through 26 poses, each performed twice.

Some studios add infrared heat to help reduce inflammation, sore muscles, boost circulation and drain bodily toxins.

Hatha: This practice refers to any type of yoga practice which teaches physical postures. Hatha focuses on the breath, balance and alignment and opening the body’s energy flow. This practice is generally restorative, a gentle introduction to the yoga postures.

Vinyasa: Another form of hot yoga which adds infrared heat to help reduce inflammation, sore
muscles and helps create circulation and drainage of bodily toxins.

Visit a local studio to try a few different practices and find which is best for you. Right now, you can start reaping the health benefits of yoga by trying one of these sequences.

Health Benefits Of Yoga

Increase energy with sun salutations:



Relieve lower back pain:



References Article Yoga Journal 

How To Burn Fat Quickly

There is no mystery on how to burn fat quickly, the equation is simple. We must burn more calories than we consume. When we hit our ideal weight we want to maintain it and avoid the yo-yo dieting. Let’s be clear that weight is a poor indicator of health. What our focus is, is living well. So to be healthy we have to make living well a lifestyle. If we are keeping track avoid the scale, it can taunt us with lies of health. Instead, we want to use body measurements to track our weight loss success. A good measure of success is how we feel.

Here are 7 tips on How To Burn Fat Quickly:

  • Water– Drink half your body weight in clean purified water daily. (Example: A person weighting 140 pounds needs to drink 70 ounces of water daily). Dehydration can be masked by hunger pangs. When we feel hungry it is possibly our body is crying out for hydration. Have a big glass of water and wait 20 minutes before eating. Increasing our water intake is also a great way to keep things moving in the body, this includes moving toxins out of the body.
  • Be a mindful eater– Always sit down to eat at a table, set a place for yourself and free the area of clutter. Chew food well to aid in the digestion process, inhaling foods is not good for us on many fronts.
  • Do not drink your calories– We can add hundreds of calories daily by drinking soda, juices and other sugary drinks. Let’s not fool ourselves in thinking that if we drink “diet” drinks we are okay, “diet” drinks are actually worse for our health and they can make us gain weight. Make water the beverage of choice.
  • Make it look bigger– Use a smaller plate. This one tip can trick our mind into thinking we are eating more food than we actually are. When we finish the plate of food allow 20 minutes of rest before going to get seconds, typically we won’t want another serving. If we have a big piece of meat that can be split between two meals, cut the portion lengthwise so the portion appears to be bigger than it looks. Remember to always fill half the plate with veggies. Practice eating healthy serving sizes.
  • Spice it up– Spicy foods increase the metabolism and trick the taste buds into being more satisfied with smaller amounts.
  • Practice kind-sight– We must be kind to ourself as we change our habits. The habits we have spent our whole life creating will not change over night. If you have an off day, don’t beat yourself up simply acknowledge the error and commit to doing better next time the temptation arises.
  • Exercise– If we want to burn more calories than we consume each day we have to get up and move. Exercise is vital to a healthy body. If we have not exercised in awhile start by taking a 20 minute walk after dinner with a friend or loved one. Going for a walk can clear the mind while getting the blood flowing to the muscles and organs in the body.

What are your favorite tips on How To Burn Fat Quickly? We want to celebrate your success, share them with us in the comments.

Click here to learn more on How To Burn Fat Quickly with our 30 day wellness challenge. 


How To Burn Fat Quickly



Our New Years Wellness Challenge

CLICK here to join our

New Years Wellness Challenge 

It’s New Years Resolution time!  If you’re like most Americans you want to get healthy and shed some pounds.  This New Years Wellness Challenge is for you.

It’s FREE so there are no excuses, join the New Years Wellness Challenge now.

Starting January 1st you will receive 1 email a week with a ton of great info which will boost your motivation to live a healthier life for the next 30 days.

Check out our 10 tips to boosting your metabolism

CLICK here to join our

New Years Wellness Challenge


GOALS of our New Years Wellness Challenge:

  • Our New Years Wellness Challenge creates abundance and a positive attitude through affirmations.
  • This New Years Wellness Challenge promotes healthy eating habits through simple lifestyle changes that have a huge impact on our health.
  • As part of our New Years Wellness Challenge we will be sending you healthy delicious recipes and meal plans to try at home.
  • Learn stress management strategies during our New Years Wellness Challenge.
  • Outlined in our New Years Wellness Challenge is: How to read food labels and recognize artificial ingredients/preservatives in our food.
  • Review why supplementing with real food technology is important for our wellness.

The first 100 people to sign up and complete our 30 day New Years Wellness Challenge will receive our cookbook Skinny Girls Don’t Diet for FREE just pay the shipping and handling.*

Why should you do a 30 day New Years Wellness Challenge?

Because it’s designed to help you improve your health and keep you motivated to keep those New Years Resolutions.

We are here to support you, answer any questions you may have and be your biggest cheerleader on this journey.

Invite your friends and family to join our New Years Wellness Challenge.                         

I am excited to be on this journey with you!


 CLICK here to join our New Years Wellness Challenge starting January 1st 


  You may also enjoy our blog on Healthy Holiday Eating


*Shipping & Handling is $5.00 USD and we will only ship this offer within the U.S.
Your participation in the program is voluntary and on the honor system.

Add Healthy Fats To Your Diet

“Getting the right kind of fat in your diet is important. Cheap low grade fats like corn oil, soybean oil and canola oil are not good for us in the long term. Partially hydrogenated fats are the worst, found in cookies and crackers, margarine and butter spreads, these are highly processed and damaged fats. Healthy fats are the natural fats found in avocado, chia seeds and wild caught salmon, high in anti- inflammatory omega 3 fatty acids” – Mike Adams

The downside for consumers is the dangerous trans fats that are formed with hydrogenation. The ingestion of partially hydrogenated vegetable oils and the trans fats that are formed with this process have been linked to increases in cancer, heart disease, and many other chronic degenerative disorders. What is wrong with trans fats? Trans fats, formed during hydrogenation, are actually toxic substances for our cell membranes. When our cells contain an overabundance of trans fats, the cells become leaky and distorted. This can promote vitamin and mineral deficiencies. It is not always easy to make sense of the research on trans fats but here’s the short answer: if you can avoid trans fats, you should.

Have you tried a ‘fat-free’ diet before and it didn’t really work like you expected it to? You thought you were going to shed pounds of fat, when you actually only shed half of that? You ended up getting frustrated and gave up on the diet – wondering why it didn’t work. Truth of the matter is…we all actually need fat in our diet. Fat helps your body absorb nutrients, helps the transmission of information in your nerves, and keeping your cell membranes healthy. Good fats help to lower your total cholesterol. They also help to get rid of the bad cholesterol by raising your good cholesterol. Good fat can also help to cushion and protect the internal organs of your body, while transporting the fat soluble vitamins A, D, K, E throughout your body. Good fats are an essential part of any flat stomach diet as they are a source of energy. The good fat becomes a concentrated source of energy that will help you lose weight. A fun way to get healthy fats is through flavored olive oil.

Implementation: Add healthy fats to your diet by keeping walnuts, almonds, hazelnuts and cashews on hand to snack on. Add avocado to your salads. Supplement your diet with fish oils.

Affirmation: I truly believe that we are here to bless and prosper each other. I reflect

A key to wellness that is often missed

We are the most over fed and under nourished country in the world. Supplementation is recommended by the Journal of American Medical Association due to the decline in nutritional value of our food. Vitamins fall into two categories: fat soluble and water soluble. The fat-soluble vitamins A, D, E, and K dissolve in fat and can be stored in your body. The water- soluble vitamins C and the B-complex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate) need to dissolve in water before your body can absorb them so they are not stored by the body. Vitamins and minerals boost the immune system, support normal growth and development, and help cells and organs do their jobs. Essentials like omega-3 and vitamin D are making appearances more often in the news as many are suffering aliments from deficiencies in their diets. Omega-3 fatty acids have been well researched for their health benefits, largely focused on brain and heart health as well as protecting against cancer, diabetes and Alzheimer’s disease. The body is unable to manufacture its own Omega-3 fat supply, so it is necessary to obtain sufficient intake from foods such as oily fish, nuts and seeds or through supplementation. Vitamin D may help defend against heart disease, cancer, diabetes, and osteoporosis. If you are looking for a great source of omega-3 with vitamin D3 let us know and we will point you in the right direction. Researchers publishing in the Canadian Journal of Physiology and Pharmacology (CJPP) have found that a diet enhanced with vitamin and mineral supplementation can lower the risk of developing precancerous colon cancer lesions by up to 84%. Colon cancer is the second most common form of the disease affecting men and women in the US, with nearly 150,000 new diagnoses each year.

How would one find a good supplement with all the options out there? There are over 3,000 vitamin and mineral supplements on the market. There are five manufactures in the industry that make and bottle all of those products. 95% of these products are synthetic meaning they are made of coal tar and rocks. Now our bodies can not digest rocks and our bodies were not designed to process toxins like coal tar and petroleum. There is a very simple experiment you can do at home to test a vitamin. Pull out the supplement you are currently taking, if you are not taking a supplement ask a friend to have a couple of their’s for a science experiment. Make sure you have two of each vitamin. Preheat the oven to 350 degrees. Place one vitamin on a piece of tin foil and set the other aside. Bake the vitamin for 15 minutes. When you remove the vitamin from the oven you will notice one of two things. Either the vitamin will have browned much like a turkey does looking relatively similar to the uncooked vitamin or it with be oozing out tar and making the kitchen a little stinky. Now which would you prefer to take? A plant based supplement or one made of coal tar….humm. If you bake a prenatal vitamin you’ll be shocked at what oozes out and this poison goes right to the baby! We have partnered with the World Health Organization (WHO) to make some positive changes to the industry. Here is a great video with a overview on this topic, it is about 5 minutes long.

This is an great article on how to spot a vitamin D deficiency.

Action Step: Try baking your vitamins in the oven as outlined above. Email us your address if you would like to test this vitamin against a plant based whole food supplement. We will send you some samples of a great supplement you may want to consider switching to. Here are some vitamins we have baked.

Affirmation: I can accomplish anything I set my mind to and I set my mind to becoming physically and mentally fit. I am physically fit and I am mentally fit.

Drink More Water

Water is essential to every process in your body, it promotes healthy skin tone and wards off creases and wrinkles. Water is also a great detoxifer of the body, pushing along the toxic harmful substances until they are excreted from the body. With the importance of water we should all be drinking purified water. Our cities add many chemicals to our water supply such as fluoride and chlorine. Chlorine does purify the water in a sense, however it is not good to drink. Would you go drink a glass of chlorine when you are thirsty? Of course not, because it would make you sick. The trace amounts of chorine in our water have compounding effects on our body. This chemical is easily removed with a filter. Fluoride on the other hand is much harder to remove from the water. While a system can be purchased to remove this toxin, another way to leverage your time and money is to petition your city to remove fluoride from the water supply. Now, you may be asking yourself, “I thought fluoride helps prevent cavities?” Coming from the dental field I can attest that this is not true. While brushing fluoride on to the surfaces of your teeth can add protection by filling microscopic tubules, drinking fluoride has no proven benefit in promoting healthy teeth. Sodium fluoride is actually the number one ingredient in rat poisoning. If you look on your tooth paste tube you will see a poison control alert. If you ingest too much of the tooth paste you are actually supposed to seek medical attention immediately. This is something to think about. If you have further questions on this topic I am happy to go more in depth just shoot me an email and I will send you a list of resources so that you can do some research on the topic.

At meals eat slow, this will help you easily identify when you are satisfied at each meal. Typically we eat until we are full however many times this leads to over eating. Eat until you are satisfied. During meal times do not drink until the meal is complete. Our bodies need the enzymes found in the fresh foods we consume to aid in the digestion process. When we drink with meals we wash away these essential enzymes. Processed foods do not contains enzymes like fresh items do. If we are not eating enough fresh items then supplementing enzymes into our diet will boost digestion and aid in the elimination of waste. Often people confuse hunger with dehydration. When our bodies become dehydrated it may seem that we are hungry. We receive hydration through foods and drinks. If you find your self hungry often step back and reflect on how much water you have consumed. Drink a glass of water and if you are still hungry after 20 minutes find something healthy to
snack on.

Action Step:
Everyday you should drink half your body weight in ounces of clean, purified water. If you weight 140 pounds that means you should be drinking 70 ounces of water a day. Figure out your weight, divide it in half and drink up!

The simple action of stretching does wonders for your mental state, keeps you limber and will give your muscles the chance to elongate. Try taking a beginner yoga class or simply do some stretching exercises. After stretching I’m sure you will have boost of energy and are revitalized.

My life improves each day and is filled with more energy, vitality, and passion. ~Success Consciousness

Is Your Workout Keeping You Fat?

This excuse is used over and over again, “Working out is boring” or “I don’t have time to workout”.  If we are in the rut of doing the same exercises and cardio program at every work out; we are not giving our body what it needs to improve, of course we will become bored.  Our goal when working out is to tear down our muscles so that the body can build them to be stronger.  Although cardio is great, we are not all training to be long distance runners in the next Olympic games. The question is: Is Your Workout Keeping You Fat?

What our bodies need is interval and strength training.  Interval training pushes our boundaries and increases metabolism for up to 36 hours.  After a good workout we should not feel depleted of energy, we should feel energized. Once we adapt to our work out, change it, keep your body guessing what is coming next.  If a work out has become comfortable then we might only be maintaining, push through a new threshold.  Now we are not saying that working out should be painful.  We must be mindful of our body, we want to challenge ourselves to improve, we do not want to injure ourselves.  If we are using the treadmill start by running for 2 minutes then walk for a one minute, increase the incline and speed settings, creating variation in the workout.  Mix up each workout and have fun with it.

Is Your Workout Keeping You Fat?

Scales are not a good measure of progress, body fat and muscle tone are.  Remember that cardio does not build bone, only strength training does.  Get a balanced program of cardio and weight training.  Ask yourself if what you are doing is giving you the results you desire.  Track workouts to see what is giving the desired results.  We want to track the type of workout, the intensity, frequency and time.  Which category that is being tracked can be adjust to get more results?

If you have knee issues, strengthen your quad and hamstring muscles.  Add more fish oils to your diet.  Do exercises like stairs which are safer then lunges or walking lunges.  You can do strength training as long as you are aware of what modifications are more gentle on your body.  The hip and ankle directs which way your knee goes and the amount of torque on the knee.  When we strengthen the hip and ankle we strengthen the knee.  We must be aware of what works for our body and be kind to injuries.

Take a look at your future self and see if you want to be there.  Look at an elderly person as they struggle to walk, do you want to be there?  It’s a choice.  Changing your belief system and thought process will do wonders for your outlook.  Start exercising because you love yourself.  Understand the benefits you get from doing it and make it your why.  Do not allow excuses to dictate your life.

Be comfortable and appreciative of where you are and be open to where you are going.  The old and the new will co-exist for awhile like a caterpillar morphing into a beautiful butterfly.  Be patient with yourself, an amazing change is taking place.

Try this easy exercise circuit.

 Finish each work out with 5 minutes of stretching.



Photo Source Unknown


Stretch It Out

In the modern world we don’t move enough. Many of us get in our cars, drive to work in rush hour traffic, sit in our cubical for 8 or more hours, get back in our cars, drive home and then sit in front of the television before going to bed. It’s no wonder that our back and neck hurts and we feel stiff. If there is one thing I would suggest to improve your over all wellbeing, it would be that you begin stretching and doing yoga daily. Yoga is a great way to relieve stress, relax the body, promote circulation and harmony. Commit to doing 3 months of yoga. I know that if you take this practice seriously you will reap some wonderful benefits and feel a lot better. Exercise is like a drug, you will get addicted to it in the best way. Here are some simple stretches you can do at home or at the office to reduce lower back pain.




Yoga is a great way to begin and/or end each day. Here is a sequence that will energize your day.


Sexy Legs

You can have sexy legs in minutes

To maintain a healthy body as we age we must be willing to invest time into exercising. Exercise builds bones, muscles, improves circulation and ensures our body is functioning optimally on all levels. We do not have to become body builders and spend hours each day at the gym in the name of physical fitness. There are many exercises we can do at home in a short amount of time. One such circuit is what we like to call the sexy legs challenge and it takes about 15 minutes. Your body will thank you for this small investment of time and you see noticeable differences in a relatively short time frame. Challenge yourself to do this sexy legs workout a couple of times a week for the next month. Clear a space in your living room and lets get to it.


If you found this post helpful share it with a friend. Sharing is caring. Leave as a comment on your sexy leg transformation, we would love to hear from you.