The 10-Minute Gentle Yoga Routine That Can Help You Lose Weight

It’s about choosing the type of yoga you choose. Then there is a school of thoughts that believes that yoga takes a long period of time and in a busy schedule it is almost impossible to add a yoga session, but it is possible to choose from a variety of options like in yoga, only the basic postures are more than 80. So you can start your yoga as soon as you are inspired and this article can be a fitting start to your yoga journey today as we are going to discuss a 10 minute yoga session that you can easily squeeze into his rough hectic routine. Let us begin!

There are several poses to select from, but these 4 poses can not only be a great start for a beginner, but can also be good for those who want to keep it as short as possible.

  1. Lion pose:

The lion pose, which is also called Simhasana, should be done early in the morning. However, if you cannot handle it early in the morning, you can practice it also at night with only one condition that there must be a break of at least 5-6 hours between your practice session and your meal, as it is a requirement that Your stomach should be empty when you practice any posture.

Things to remember:

The level of difficulty is basic, the style is hatha yoga, repetition: one leg at a time, strengthens the throat, voice and lungs and the duration of this pose is around 30 seconds


  1. Sit down and then kneel on the yoga mat. Cross your ankles so that the front of the left ankle crosses the back of the right ankle. The feet should point to both sides. The perineum is supposed to press down on the top of the heels.
  2. Keep your palm on your knees. Spread out your palm and your fingers as well. Also, apply them firmly against each knee.
  • Keep your eyes wide open, inhale through your nose and exhale through your mouth while doing this, make a ‘ha’ sound, with your mouth open, and stretch out your tongue. Make sure the breath passes through the back of the throat.
  1. You have two options: you can look at the tip of the nose or keep your gaze between the eyebrows.
  2. A few times “Roar”, do the same process with your other leg and repeat the pose.
  1. Downward Facing Dog Pose:

Adho Mukha Svanasana, also known as “Downward Facing Dog Pose”, is ideal for stretching the shoulders, clefs, hands, back, arches, feet, and hamstrings and strengthens the back, arms, and legs.

Things to remember

The style is Ashtanga Yoga, take up 1-3 minutes and it is not necessary to repeat this asana in one session.


  1. Your body should form a table-like structure, that is, stand on four limbs.
  2. Make sure your body makes an inverted “V” shape, gently lift your hips and straighten your knees and elbows as you exhale.
  • Your hands and shoulders should be on the same line, and your feet should be in line with your hips, and make sure your toes are pointing outward.
  1. Press your hands on the yoga mat and lengthen your neck while your ears should touch the inside of your arms, and your gaze should turn to the navel area.
  2. Stay in this pose for a few seconds, then go to the knee bend position and repeat the table position.

Note: If you have any of these situations (carpal tunnel syndrome, high blood pressure, retinal detachment, dislocated shoulder, diarrhea, weak eye capillaries, or pregnancy), it is advisable to speak with your health expert first and then try this pose.

  1. Ardha Bhekasana (Half Frog Pose):

It’s a great pose for quadriceps, flexors, chest, abs, groin, ankles, and hips, requires up to 1 minute then switch sides and repeat at least 3 times.


  1. Lie down on the mat on your stomach. Extend your legs, press your forearms and palms against the mat, and at the same time lift your torso and head. Place your elbows under your shoulder. Keep your forearms parallel to each other. Spread your fingers so that they are not pointing toward your body. Make sure your legs and pelvis are rooted to the floor you lift.
  2. Do not move the elbow, cross the left arm in front in the direction of the right arm at an angle of about 45 degrees. Bend your right knee and move your right heel toward your hips. Place your right hand on the back to hold it around the inside of your right foot.
  • Start to rotate your elbow up, to make this pose happen, take the palm of your right hand and rotate it to the right, further away from your body, until your fingers point forward and you can grasp your fingers over the fingers of the feet. Bring your right foot to your hips. Remember, your elbow must face the ceiling. Press down on the top of your foot.


  1. Breathe deeply between each step.
  2. Don’t do this if you have a knee, back, shoulder, or neck injury.
  • Don’t do this position if you have insomnia or migraine problems.
  1. Eagle pose:

Garudasana or Eagle Pose is a perfect choice for strong arms, legs, knees, ankles, open shoulder joints, leaving space between the shoulder blades. Improves circulation in all joints, improves balance and concentration. The time is 3-4 minutes


  1. Stand in Tadasana, bend your knees and lift your left foot so that you can cross it on your right foot.
  2. Keep your right foot on the yoga mat firmly, the left thigh is on the right thigh, and the toes of the left foot should point downward.
  • Cross your right arm over your left arm and bend your elbows to keep them perpendicular to the floor and make sure the backs of your hands are facing each other.
  1. Bring your palms together and stretch your fingers up.
  2. Keep your gaze in one place; Stay in this pose for a period where you take a couple of breaths.
  3. Release your hands in slow motion and bring them to the side of your body.
  • Raise your left leg, place it back on the yoga mat, and slowly return to Tadasana.

Note: Do not try this asana if you suffer from ankle, shoulder or knee pain and speak to your doctor if you are pregnant.

These poses have been tried and tested. Plus, they are a great start for anyone looking for a short but effective method of losing weight.

The pre-diabetic diet: dark chocolate helps lower blood pressure

There are a lot of buzz these days about the health benefits of dark chocolate. Dark chocolate contains flavonoids that are antioxidants. These nutrients have been shown through research to lower blood pressure when it rises above normal levels. The lighter chocolate, or milk chocolate, which is most often found, does not contain flavonoids in a significant amount. One reason for this is the fact that flavonoids are produced by plants, while the milk in milk chocolate dilutes the antioxidants.

High blood pressure is one of the components of metabolic syndrome. Metabolic syndrome is a group of conditions that include high blood pressure, increased abdominal circumference, lipid abnormalities, insulin resistance, and type 2 diabetes. In metabolic syndrome, high blood pressure and diabetes are linked by association. If a person has two of the components of metabolic syndrome mentioned above, they are considered to have metabolic syndrome.

When it comes to dark chocolate, flavonoids are good for our health. Flavonoids are antioxidants that act as buffers against toxic by-products of cellular metabolism. We never exceed our need for antioxidants. Many people are deficient in antioxidants and take supplements in addition to watching their diet.

A recent study showed that the concentration of flavonoid antioxidants in dark chocolate is very high, with antioxidant levels higher than those in nuts compared to servings.

The researchers reported that the flavonoids found in Hershey’s Kisses were also highly concentrated. This raised the question. How many calories does a Hershey kiss have? A kiss weighs 1/60 of an ounce. In addition, a single kiss contains 2 and 1/3 calories. The researchers reported that a single Hershey kiss per day would be enough to deliver the required amount of flavonoids.

This are very good news. We have an antioxidant whose health benefits are supported by clinical research. Not only that, but the dark chocolate in a Hershey’s Kiss is packed with flavonoids to the point that just one Kiss per day is enough. Very little sugar comes out of this small amount of dark chocolate. Hershey’s kisses are flavonoid pills or so it seems. By the way, if you want to enjoy more than one Hershey kiss, 9 kisses are considered one serving.

Are you ever attracted to sweets at the end of a meal? Do you occasionally want something sweet for a bedtime snack? How about one or more Hershey’s Kisses to meet the requirements? By doing so, you will indulge in the pleasure of the moment while ingesting a powerful and proven antioxidant. The amount of sugar will be small. Consider the Hershey kiss.

7 tips to lose weight FAST!

Almost everyone wants to find quick ways to lose weight. Diet pills don’t work and have harmful side effects, and it seems like every week there is a new weight loss book on the market. Worse yet, almost all weight loss books recommend different things! Much confusion surrounds people who are struggling to get smart and lose some weight.

Finding out what advice to follow is frustrating at best, but there are a few tricks you can use to lose weight fast.

1.) Check your blood sugar level

Even people who do not have diabetes can benefit from practicing tight blood sugar control. Get a glucose monitor and get tested before and after every meal. By adjusting your portion sizes and carbohydrate intake, you can keep your blood sugar between 70-130 mg / dL.

Many people report losing up to twenty pounds in a single month just by keeping their blood sugar within this range, so controlling blood sugar is one of the best quick ways to lose weight without pills.

2.) Pick up a bowl of soup

If you hate lifting weights and running, try a soup diet. Any type of soup will work, but those that are high in fiber and low in sodium will work best. Soups fill you up without a lot of calories, and the extra liquid in your diet will help flush toxins out of your system.

Soup diets have been popular for decades because they’re easy, they taste good, and they can peel up to ten pounds in a single week. It is a great way to lose weight without exercising.

Soup diets can be used for long periods of time, but care must be taken to ensure that soup menus include enough calories. Extremely low calorie diets will cause rapid weight loss, but the side effects of very low calorie diets can sometimes be dangerous. Try to consume a minimum of 1,200 calories per day, regardless of the type of diet you decide to follow.

3.) go vegetarian

At least try to be a part-time vegetarian. A well-planned vegetarian diet is typically low in fat, high in fiber, and contains all the vitamins and minerals your body needs without many calories. A weekday vegetarian diet is the best way to lose weight for those who don’t have much time to cook and those who really like vegetables.

4.) Be a carnivore

Very low-carb diets based on lean meats, nuts, seeds, and green vegetables will shed excess weight in a matter of weeks. When it comes to fast diets, low carb diets are one of the most effective ways to lose weight. However, they may not be healthy for everyone, and many people cannot eat a very low-carb diet for long. Still, if you only need to lose ten or fifteen pounds and you like meat, being a carnivore might be your ideal short-term diet.

People with kidney disease should avoid low-carbohydrate diets. Also, people with severe forms of heart disease should ask their doctor if a low-carb diet is safe for them. Although low-carbohydrate diets are safe for most people, people with certain health conditions should avoid diets with excess protein.

5.) Practice mindful eating

Mindful eating means that you not only plan every bite that goes to your mouth, but you strive to truly enjoy it. Eat slowly and serve small amounts of several different foods at each meal in place of the standard entrée and two or three sides. This way of eating allows you to experience the full flavor and aroma of your food without straining your taste buds or accidentally screwing up your food. Mindful eaters consume an average of 20 percent less food per day, which can lead to significant weight loss over the course of a few weeks.

6.) be a little fruity

Fruit-based diets are an incredible weight loss tool. Not only will you lose weight quickly, but you will be able to enjoy a variety of delicious fruits that you probably wouldn’t buy normally. Fruit diets can focus on smoothies and juices, or they can be based on whole, raw fruits. Either way, dieters who build their menus around fruit report losing eight to twelve pounds per week for the first two weeks.

People with diabetes, kidney disease, or certain digestive disorders should not use fruit diets. Those who have had gallstones should also avoid fruit diets, due to the possibility of causing another gallbladder attack from rapid weight loss. However, for healthy people, a fruit-based diet is fine for a couple of weeks.

7.) Don’t be a vacuum cleaner

Dieting doesn’t mean you can’t eat the things you like, but most people tend to eat too much. This is especially true when it comes to eating out. Most restaurants create their dishes to attack the taste buds. They are generally high in sodium and high in fat. Learn to unplug instead of trying to finish every last bite. Typically, a meal can contain more than 1,000 calories. For many, that’s the half-day caloric intake.

Whether you’re at home or in a restaurant, start training yourself to eat smaller portions. Make it a goal to eat only half of the food and save the rest for later. And be sure to pass the bread before your meal. Instead, drink a couple of glasses of water to fill it up before eating.

Regardless of the type of weight loss plan you choose, remember that losing weight quickly should be a short-term goal. For best results, lose ten to fifteen pounds on a quick diet, then aim to lose no more than two pounds a week after that. When it comes to losing weight, consistency is the key and perseverance is the key.

Type 2 Diabetes: Is Fasting Cardio Right For Diabetics?

One type of exercise you’ve probably heard of is fasted cardio training. The idea behind this training is that you wake up and before eating something (fasting), you do a cardiovascular workout.

In theory, this is supposed to help amplify your overall fat burning rate because you won’t have to worry about burning calories from the foods you just ate for breakfast. Therefore, your body can begin to burn the stores of body fat that it has. But is this training the best for people diagnosed with type 2 diabetes? Or would it be better to broadcast it in full?

Here are some quick points for type 2 diabetics to keep in mind …

1. The level of intensity. The first thing to consider is your blood sugar level. You will most likely need to use a lower overall intensity level when doing fasted cardio as your blood sugar will be below the best level for high intensity training.

Now won’t be the time to do those high-intensity interval sprints that you normally do. Instead, you’ll be stuck doing steady-state cardio training. If you don’t mind steady-state exercise, this might be fine, but for those who get bored quickly, it’s just not ideal.

2. The issue of blood sugar. You know that as a type 2 diabetic who takes medications to lower blood sugar, it is not advisable to go for hours without eating. In fact, when you wake up from your overnight fast, your blood sugar levels may be much lower than you would like.

Now if you exercise, this will only amplify the effect. For many type 2 diabetics, fasting cardiovascular training could potentially give them dangerously low blood sugar levels, making this type of training completely impossible.

If you’re trying fasting cardio, be sure to speak with your doctor before doing so. You will also need to monitor your blood sugar level very carefully as you go through your exercise session.

There you have the two main points to consider about fasting cardio. Still, the fat loss benefits aren’t even that pronounced because the intensity of cardiovascular exercise does decrease. It will be just as beneficial for your body if you do a HIIT session later in the day after you have eaten some food and have the energy for the most intense exercise.

What is a balanced diet for weight loss and good health?

The total calories you should eat depend on whether you are a woman or a man. It depends on your body structure and your level of activity. So you need to make some adjustments to the numbers that I present.

If you have consumed about 1800 calories per day, you can slowly reduce your intake to 1600. Lower from this level over a period of one month to 1400 calories. Don’t lose 1,200 calories a day. Otherwise, you can overload your body.

If you are just starting out and are eating 2,400 calories, lower your calories to 2,000 or 2,100. If you don’t lose weight in 2-3 weeks, cut back on your lower calories. For a month, you can drop to 1600 calories and see if you start to lose weight. If so, stay at this level.

It is not a good idea to make a drastic change in your food intake, as your body may react and go into “starvation mode”. In this mode, your body will store more fat, making it difficult for you to lose weight.

Remember not to eat junk food. When you eat quality food, you need less food to feel satisfied compared to junk food.

Proteins, carbohydrates and fats

There are many ideas about what combination or percentages you should eat of the various nutrients: protein, carbohydrate, and fat. I don’t think there are exact percentages, which will provide weight loss and good health for everyone. Each of you will require different percentages depending on your weight, health, body build, emotional composition, and a variety of other conditions. For this reason, some diet programs work for some people and not others.

One of the best eating habits programs to help you lose weight is to eat:

* quality protein

* low glycemic carbohydrates

* quality fats

* high fiber content

* high water consumption

Quality protein: it is essential for the body to survive. There are 8 essential and 14 non-essential amino acids. Protein is used to regulate certain processes in the body by contributing to various chemical reactions and creating a number of chemicals in the body.

Eating an excess of protein produces an acidic body, which favors disease. Protein ingested alone causes a 25% increase in your metabolism. When combined with fat and carbohydrates, there is only a 10% increase. What this means is that eating more protein and less fat and carbohydrates increases your metabolism.

It is recommended that between 30% and 35% of your eating habits consist of protein.

Carbohydrates: consist of simple and complex sugars. When carbohydrates are ingested, they are broken down into sucrose, which is readily accepted by cells. Sucrose is converted into energy in your cells. If you eat a lot of high-glycemic carbohydrates, your bloodstream becomes saturated with sucrose. The excess sucrose in your cells will turn into fat and be stored.

Since most people have been gaining weight by eating high-glycemic carbohydrates, it is best to change your eating habits and decrease your intake of these carbohydrates. In general, people have been eating 80% high glycemic foods (HighGF) and 20% low glycemic foods (LowGF). You need to change that to 80% LowGF and 20% HighGF.

This means that you should limit your consumption of foods such as potatoes, bread, corn, pasta, muffins, and any flour products. HighGF encourages fat storage, because the more sucrose you have in your blood, the more sucrose is escorted into your cells by insulin.

You need to focus on food, which is LowGF. Many of these foods are vegetables with small amounts of carbohydrates and high fiber content.

LowGF discourages fat storage as there is less sucrose in the blood and less is escorted into the cells.

Quality fats: consumed with meals, they prevent sugars from passing quickly into the bloodstream.

You need to eat more good fats. It is these fats that will help you lose weight. Good fats are omega 3, omega 6 and medium chain fatty acids, MCFA.

Here is the breakdown of how much of each type of fat you should eat. These percentages are what you should be reaching for fats to provide you with good health and help you keep your weight down.

* saturated fat 10%

* 20% polyunsaturated fats

* Monounsaturated fat 60%

There you have it, the amounts and percentages of protein, carbohydrates, and fats that give you a balanced diet so you can lose weight.

Children’s Yoga Certification Online

Children’s Yoga Certification

If you want to get a children’s yoga certification online, you should be aware that there are a few things to look for. First, you should check if the site offers training specific to the age group you are teaching. You can also find out if a site has specific prerequisites for teaching children. Some sites may require payment for information. Make sure to check if the site is free of charge before you sign up.

Yoga certification online

There are many online programs available for children’s yoga certification. The KAY virtual program includes four-hour virtual workshops and a deep dive session. Once the certification is obtained, you can start teaching yoga to kids! A lot of people who wish to start a career as a children’s yoga teacher want to teach this type of exercise. A certificate from a children’s yoga training course is a good way to start. It is important to remember that you can’t practice until you’ve earned your license.

Another option is to complete the children’s yoga certification online. This method is a little more intensive, but it will help you build the confidence and knowledge you need to teach kids’ yoga classes. A certified teacher can use the same techniques as those with an actual certification. The only difference is that you can take the training online at your own pace. However, a certificate will be a good way to boost your credibility.

Children’s Yoga Certification Online

Besides earning extra money, a children’s yoga training program can be a great way to earn additional income. You can even become a kids’ yoga teacher online! You can choose the level of training you wish to pursue. A certification program should include at least three hours of supervised teaching, four hours of online practice and one supervised practice. You can also find online communities for other certified teachers and learn from other students.

If you’re looking for a children’s yoga certification, you can do so by completing the training online. There are several courses available, but the most comprehensive one is Kidding Around. It requires 12 hours of yoga philosophy and 15 hours of teaching methodology, while the other two courses offer more focused instruction on how to integrate art and crafts into a kid’s yoga class. Additionally, an online course will require a final assignment, or two.

If you’re interested in becoming a yoga teacher, you can also get a certificate online for teaching children’s yoga. A children’s yoga certification online allows you to teach kids’ classes from the comfort of your home. It will help you develop a career in the field. If you’re passionate about helping kids, an online certification will help you. It is not only beneficial to the child’s health, but it will also allow you to share your enthusiasm and passion for the practice.

When Choosing the Best 300 Hour Yoga Teacher Training for Your Online Classie

When Choosing the Best 300 Hour Yoga

In order to become a certified yoga teacher, you need to complete at least a 300 hour training course. Taking this program does not require any special qualifications, but it does involve a lot of hours of research and practice teaching. The training involves the same requirements as a 200 hour course, with the exception of the required meditation and observing practices. The training is designed to ensure a strong foundation in anatomy, as well as energy body mechanics.

300 hour yoga teacher training

You can find the best 300-hour teacher training courses in Rishikesh, India. Apart from a healthy breakfast, these courses will also introduce you to asanas and pranayama. The program will also include lectures, practical lessons, and a practice of the asanas. The course will include a study of the theory and philosophy of yoga. You will also learn about yoga’s history, culture, and philosophy.

It is important to choose the best 300-hour yoga teacher training program for you to become a qualified teacher. You must choose a program that teaches you the basics and advanced practices of yoga. A 200-hour basic training will not teach you how to adjust poses or run a business. A 300-hour course will help you get all of these. You can also focus on the business aspect of yoga. You must make sure the program you select is one that focuses on the business side of teaching.

When Choosing the Best 300 Hour Yoga Teacher Training for Your Online Classie

The best 300-hour yoga teacher training should focus on all the aspects of a successful teaching career. There are various methods to become a teacher and one of them is to enroll in a program. Besides the video modules and practical skills, you should also choose a program that includes live guest lectures and practical skills. The 300-hour yoga training should be able to give you the skills to become a successful instructor.

The best 300-hour yoga teacher training should focus on the practical aspects of yoga. You should also focus on the importance of studying traditional Hindu texts and learning the teaching techniques of yin yoga. The most suitable course should also include a mentorship program. This will help you learn about the benefits of a professional training and will help you develop your own style. It is important to choose a course that meets all of your needs.

When choosing a 300-hour yoga teacher training, you should make sure to look for the best one for you. It should provide the skills necessary to become a well-rounded yoga instructor. For example, if you’re looking for a course that focuses on deepening your understanding of the principles of enlightenment and fostering a sense of harmony among students, then you should consider the Kripalu Center.

Burn fat fast? This is how you do it

With the arrival of good weather, there are people who still want to burn fat quickly. If you are simply comfortable with your skin and completely happy with your body, you should definitely not participate. But for people who want to feel a little more confident, we have some tips.

Burns fat quickly

Fat burning starts with your metabolism, this is how your body works when it comes to burning fat. It ensures that the energy in your body is broken down properly. So when you’ve had something to eat and start exercising afterward, your metabolism ensures that the energy from your food is used for exercise. Fat burning, therefore, is as much about your diet as it is about how you exercise.

Burn fat fast with these foods

There are certain foods that contribute to the burning of fats, but also foods that contribute to the development of fats. So if you plan to burn off some fat before the good weather starts, it’s best to skip the high-fat nutrients. These nutrients are good for burning fat:

Avocado, our all-time favorite fruit. Avocados ensure that you get saturated quickly, so you feel full quickly, and research even says they are targeting belly fat.

Peanut butter and all kinds of nuts and seeds also contribute to the rapid saturation. They make you feel full for a long time and contain fats and minerals that contribute to fat burning.

Like avocados and peanut butter, eggs actually contribute to a feeling of fullness and a quick burn. Organic eggs are the healthiest option in this case.

Several researchers have labeled green tea as a powerful antioxidant. With several test panels, green tea increased metabolism by 35-45%.

Wild salmon, thanks to its high protein and omega-3 content, contributes very well to fat burning. Many people seem to be deficient in omega 3 and see, when they consume it, their belly fat disappears like snow in the sun.

Burn fat fast with exercise

Now that we know which nutrients contribute to rapid fat burning, it is important to know in combination with which sport it is best to do this. There are several sports that contribute to rapid burning:

When you go swimming you use almost every muscle in your body. The muscles of the arms, legs, abdomen, back and shoulders have to hold a lot when you go through the water like a rocket. The advantage of swimming is that you, because you are in the water, will never really sweat. Swimming is really a must for anyone who wants to burn fat fast.

For people who prefer to stay dry, running might be a better alternative. Many dietitians recommend running because you can lose weight easily, quickly, and a lot. In principle, running can also be done anywhere, so it is also an easy sport to start with. Buy a good pair of running shoes and build them quietly. You see, when you start running regularly, you will soon lose a lot of weight.

Have you had a gym membership card in your closet since January that you are no longer doing anything with? Then take it out of the closet and head to the gym for strength training. You are not only burning fat, but you are also building muscle with it. The heavier you train, the harder your metabolism must seek energy to burn. Keep in mind that you can easily get injured from strength training, so if you feel like an exercise isn’t going well, ask for help.

Recreational cycling is also a good option for anyone who is not super sporty, but who, for example, lives within walking distance of work by bike. This may not be as fast as strength training or running, but it is certainly a good alternative.

If you want to burn fat fast, it is important that both of you make a conscious decision in terms of nutrition and that you start playing a sport that ensures a fast burn.

Prenatal Yoga Teacher Training

Yoga Teacher Training

prenatal yoga teacher training program prepares graduates to teach prenatal yoga classes. The course covers the principles and practice of the practice for all stages of pregnancy. The course also addresses the unique needs of expectant mothers, including the benefits of pranayama and breathing techniques. After completing the program, you can offer classes in your area or even offer a certificate in prenatal yoga. Whether you want to teach a beginners’ or advanced class, a certified prenatal teacher training can help you build a successful business.

The training focuses on teaching the unique and challenging poses and positions to pregnant women. The course is aligned with the Yoga Alliance Standards, and it includes instruction on prenatal anatomy, posture, physiology, and meditation. After completing the course, you will know how to design lessons for beginning and advanced students. You will also learn how to address a wide variety of learning styles and hold space for personal transformation. Afterwards, you’ll be able to teach classes in your local community or teach in a school setting.

Prenatal Yoga Teacher Training Online

The 85-hour prenatal training course covers critical thinking, embodied exploration, and the eight limbs of yoga, which form the framework for meaningful teaching of yoga to pregnant students. The program also includes in-depth study of pregnancy physiology and the benefits of breathing and meditation for the mother and baby. The training is designed to create a supportive and empowering environment for expectant mothers and children. The course is also ideal for those who wish to become a yoga teacher, but don’t want to take a lot of classes.

Prenatal Yoga Teacher Training

As a prenatal yoga teacher, you’ll be empowering the pregnant population by providing the tools to reduce the risks and discomforts of childbirth. With the right training, you’ll be able to teach a wide range of classes and support services to the community. Moreover, you’ll be teaching a class to expectant parents, who may otherwise be overwhelmed. In addition to the many benefits, you’ll be able to share this knowledge and empower others to do the same.

Level 3 of prenatal yoga teacher training focuses on advanced asanas and anatomy. During this stage, you will learn the benefits of yoga for pregnant women and develop the confidence to teach it to your patients. You will also gain valuable insights and experience from your fellow trainees. If you want to start a career in teaching yoga, you’ll need a comprehensive training program. If you’ve completed your 200-hour teacher training, you can apply for a certification.

The training offered by a prenatal yoga teacher training course is designed to prepare aspiring yoga teachers for a successful career in the field. The course offers a variety of benefits, including continuing education for existing yoga instructors. Besides helping you become a certified prenatal yoga teacher, you’ll also receive professional development for yourself as a certified prenatal yoga instructor. Ultimately, your training will prepare you to teach yoga to expectant mothers.

Weight loss: dos and don’ts

Weight loss journeys are tough no matter where you start or how far you’ve come. At some point, most people have tried to lose weight and ended up quitting due to stagnation or inappropriate guidance. There are also seemingly endless weight loss hacks that advertise that they are the only thing you need to lose weight, which is simply not true, NOTHING WILL HELP YOU LOSE WEIGHT. It is a combination of puzzle pieces that must all fit together to complete your weight loss puzzle. Here are some dos and don’ts during your weight loss journey:

Don’t just do cardio

While cardiovascular exercise should be part of your program, it should not be the ONLY thing in your program. Yes, cardio is great for burning calories and is obviously necessary for good heart health, but when it comes to losing weight, cardio is just a small piece of the puzzle. Now, I’m not saying skip cardio because you do have to, but it’s not the biggest point of emphasis in a good weight loss program. You’ll still want to work up to about 5 days of cardiovascular activity per week for best results.

Lift weights at least 3 times a week

Weight lifting and strength training is an absolute must when it comes to losing weight, as it makes it easy to build muscle. ¿Why is it so important? When you build muscle, your metabolism increases and allows you to burn more calories. Building muscle is also great for bone health, as your bones get stronger as your muscles grow. For beginners, 2-3 days of weight lifting a week is sufficient, but eventually you will want to get to 3-5 days a week depending on your schedule.

Don’t go too fast

Trying to do too much too fast is just as detrimental to your adherence to a fitness program as not doing enough. Too often people try to do too much and start to burn out after 2-3 weeks and go back to old habits. The typical 4 week weight loss guru on Instagram touts a 20 pound weight loss program that is easy to follow, but the truth is, those programs cannot be maintained and they do not encourage lasting healthy habits. Don’t get caught up in these “inspirational” 4 week transformations because most of the time, those people end up gaining that weight back and then something in a couple of weeks. Go for the slow and steady approach, you are much more likely to be successful!

Set realistic short-term and long-term goals.

To complement the above, setting realistic goals provides more stable results. Aiming for a weight loss of 0.5 to 1 pound per week is a very realistic and achievable goal for almost anyone, no matter how overweight or not they are. If your goal is an average of 2-4 pounds of weight loss per month over the course of a year, that’s 24-48 pounds lost in a year! Not to mention, you will have established long-lasting, healthy habits that you can follow for the rest of your life.

Don’t take fat burning supplements

Usually these are a waste of money packed with fancy advertising and less-than-true claims about how they work. Most “fat burning” supplements don’t actually burn fat! If you do something, they help you burn more calories by increasing your metabolic rate, which can lead to weight loss, but if you don’t burn more calories than you consume, you won’t lose weight. Some supplements claim that they can “target belly fat,” which is absurd. There are no supplements that target fat in specific parts of your body, this is not how your body works. When you are losing fat, your fat cells decrease in size throughout your body and they all react differently. You’d better spend your time and money focusing on your nutritional plan and making sure you burn more calories than you consume.

Spend most of your time and effort on your eating plan

As I mentioned earlier, you will only lose weight if you burn more calories than you consume. Since diet accounts for about 70-80% of your results, you should spend most of your time on this aspect of your fitness program. Meal prep takes less time than you think and will make the whole week so much easier. Meal prep takes the guesswork out of what food you should eat next because your meals are already prepared and ready for you to warm up and eat.

Don’t drink liquid calories

Liquid calories are sure to derail your weight loss journey for many reasons. One of those reasons is that it contains extra (often sugary) calories that don’t help you feel full. Now having protein shakes is still acceptable as long as it’s just whey protein without the added added sugar. The extra protein will help you recover for the next workout. Liquid calories to avoid are sugary drinks (juices, Gatorade, soda, etc.) and alcohol. Alcohol contains 7 calories per gram compared to carbohydrates and protein, which are 4 calories per gram and also have added carbohydrates. Alcohol can also disrupt your sleep cycle, and resting is a critical piece of your recovery. And the wine? While some are good for your heart health, they still contain those extra calories that you probably don’t need.

Drink half your body weight in ounces of water

Most of your body is made up of water, so be sure to drink! A good rule of thumb for how much water to drink per day is half your body weight in ounces. For example, if you weigh 200 pounds, you should drink 100 ounces of water a day.

Don’t focus on the scale

This may seem counterintuitive, but listen to me. It’s a great feeling to see the numbers decrease every week on that scale and it can give you a tremendous sense of accomplishment. When you start to stabilize and the numbers on the scale don’t change as often, it can be easy to get discouraged. It’s important to remember that the scale only tells part of the story when it comes to results, so don’t put your full value in what the scale says. A more important measure to consider is your body fat percentage. When used in conjunction with the scale, your body fat percentage can help you determine which part of your body is fat mass and how much is fat-free mass. It’s not uncommon for the scale to not change much, but body fat percentage does. If you maintain the same weight and your body fat percentage decreases, you are a rock star! This means that you were able to decrease your fat mass and increase your lean body mass (probably muscle mass)! Circumference measurements and progress images are also more helpful in determining progress than scale.

Focus on improving your overall fitness

Sometimes it’s better to shift your focus to different, but related, goals in order to jump-start your results. Instead of weighing yourself weekly, try tracking and improving your fitness levels, such as improving your running time in a 3-mile run or instead of running 3 miles, try running 4 or 5. For strength, focus on Try to lift heavier weights and improve your overall strength levels. You can also try different programs to improve the number of push-ups or pull-ups you can do. The main point is to divert your attention from the scale and work on your strength, flexibility, or cardiovascular fitness.

If you’re ready to start your fitness journey, make sure you’re ready to change your entire lifestyle. If you don’t feel like you’re ready to do that, ask yourself why. What’s stopping you from changing your life to improve your health? If you are having trouble answering these questions, please let me know and let’s begin your journey to a healthier life!