3 Yoga Poses To Boost Your Mood!

blueberry island3 Yoga Poses To Boost Your Mood!

by

Rianna Poskin

 

Need a lift? This can be your natural upper!

Researchers have studied the practice of Yoga to understand how it can positively affect a person’s mood and reduce their anxiety.

There is a mind body connection that happens with yoga. The meditative focus combined with the physical skill of the poses, allows for a person to completely intertwine their mental and physical abilities. When this mind body connection happens, the body becomes more aware of what it is doing, and it responds by releasing chemical messages (hormones) to talk to the entire body.

When we stimulate the right kind of hormone release (our natural uppers: seratonin and dopamine) we feel happier! 

Some forms of exercise however, can stimulate our stress hormones (such as cortisol). 

Therefore choosing the right kind of exercise is critical in determining what kind of emotional response you’ll have!

If you need a boost in your happy hormones here’s what to do:

Got a little space? Got your mat? You’re good to go!

Bring your mat with you wherever you go and healthy living will become a part of your lifestyle.

Here are 3 Yoga Poses that can help naturally boost your mood:

1. Cat/Cow Pose: 

  • Creates emotional balance.
  • Relieves stress and calms the mind.

2. Warrior Pose

  • Creates emotional balance within strength
  • Initiates power through the flow of energy within the body

3. Dancer Pose

  • Focuses your mind and enhances your ability to concentrate
  • Grounds you psychologically and emotionally which can uplift your spirit!

Watch the video below to see all of these poses!

Hope you have an uplifting day!

Related Articles:

The information contained on this website is for informational and educational purposes only. These statements have not been evaluated by the Food and Drug Administration.

The content herein is for the express purpose of sharing educational information and scientific research gathered from the studies and experiences of the authors, healthcare professionals, scientists, nutritionists and informed health advocates.

Before beginning any practice relating to health, diet or exercise, it is highly recommended that you first obtain the consent and advice of a licensed health care professional.

The information contained herein is not intended to replace a one-on-one relationship with a doctor or qualified health care professional. Therefore, the reader should be made aware that this information is not intended as medical advice, but rather a sharing of knowledge and information from the research and experience of Rianna Poskin

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Average Joe Olympic Workout!

trainAverage Joe Olympic Workout!

by Rianna Poskin

Image from:http://www.eightsandweights.com/2012/08/train-like-olympian-beach-volleyball.html

The Olympic games are an inspiring time to witness unbelievable athletic ability and dedication.

The training that these athletes go through is amazing and admirable! 

You might not have 7 hours per day to train like an Olympic athlete so I’ll give you a workout that can be done within your available timeframe!  

Here’s a workout that you can do in your own home and feel like your own champion!

Always consult your healthcare professional before beginning any new workout program.

AVERAGE JOE OLYMPIC WORKOUT

Watch demo video below to learn all of the “Events”!

Do each exercise for 30 seconds (add time or reps for more intensity)

Warm-up

1.Jog

2. Jumping Jacks

3. High Knees

4. Toe Touches with Ab crunch

5. Hip Openers

6. Leg Swings

1st Circuit of “Events”!

Do each circuit 3 full times

1.Track and Field Sprints 

  •  1st round 50% of max speed
  • 2nd round 75% of max speed
  • 3rd round 100% of max speed

2. Volleyball Spike

3. Swimming Flutter Kicks

4. Relay Race (run between markers and pick them up/drop them off while you go back and forth)

2ND Circuit of “Events”

1.Boxing combo- front jab/hook

2.Boxing combo-front jab/hook (opposite arms)

3. Rowing abs

4. Cycling abs

3RD Circuit of “Events”

1. Football agility shuffle

2. Gymnastics head stand (use a spotter or a wall to help)

3. Judo Side Kick

4. Judo Side Kick (opposite leg)

4TH Circuit of “Events”

1. Tennis side shuffle with strokes

2. Trampoline jumps

3. Weightlifting power lift (add jump for intensity)

4. Wrestling fast feet/down/up

Cool Down

1. Jog

2. Slow side shuffles

3. Arm circles

4. Leg Swings

5. Hamstring stretch

GOOD JOB! Feel great with what you’re able to do and always go for your dreams!

Related Articles:

The information contained on this website is for informational and educational purposes only. These statements have not been evaluated by the Food and Drug Administration.

The content herein is for the express purpose of sharing educational information and scientific research gathered from the studies and experiences of the authors, healthcare professionals, scientists, nutritionists and informed health advocates.

Before beginning any practice relating to health, diet or exercise, it is highly recommended that you first obtain the consent and advice of a licensed health care professional.

The information contained herein is not intended to replace a one-on-one relationship with a doctor or qualified health care professional. Therefore, the reader should be made aware that this information is not intended as medical advice, but rather a sharing of knowledge and information from the research and experience of Rianna Poskin

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3 Yoga Poses For Relaxation

mat3 Yoga Poses For Relaxation

by Rianna Poskin

In our fast paced society the idea of meditating or doing a long yoga session can be stressful!

Crazy right?

2 things that are supposed to calm us down make us more stressed.

Why is this?

Most people don’t have a lot of time to spare. The idea of fitting something in that is positively selfish, is often avoided so that other priorities get done.

Too many of us are prioritizing everything else except ourselves!

Here’s to taking the stress out of relaxing!

Simply implement 3 very beneficial yoga poses in a short amount of time!

You’ll get the benefits of the poses and the peace of mind that you still have time to get other things done!

All you need is a small space and a mat…(you could even get away without using a mat!)

Pose #1:

HEAD TO KNEE POSE

Benefits: Seated head to knee stretches the back and deeply stretches the back of the legs. This posture calms the mind and emotions, stimulates the nervous, reproductive, endocrine and urinary systems.

Contraindications: Recent or chronic back or knee injury or inflammation.

POSE #2

BOUND ANGLE POSE

Benefits: Bound angle opens the hips and chest, lengthens the spine and stimulates the reproductive, nervous and respiratory systems.

Contraindications: Recent or chronic knee or hip injury or inflammation.

POSE #3

SUPINE THREAD THE NEEDLE POSE

Benefits: Stretches the hamstrings and quads. If the elbow is used to push the thigh, it opens the hips as well.

Can help open up emotional obstacles and blockages. This helps to calm the mind and work through emotional upset. 

Contraindications: Recent or chronic injury to the hips, or knees.

Want more tips? Check out this awesome and easy strategy: “How to Transform Your Body in 1 Month”

 

Sources:

http://www.yogabasics.com/asana/seated-head-to-knee/

http://www.pocketyoga.com/Pose/supine_pigeon

Related Articles:

The information contained on this website is for informational and educational purposes only. These statements have not been evaluated by the Food and Drug Administration.

The content herein is for the express purpose of sharing educational information and scientific research gathered from the studies and experiences of the authors, healthcare professionals, scientists, nutritionists and informed health advocates.

Before beginning any practice relating to health, diet or exercise, it is highly recommended that you first obtain the consent and advice of a licensed health care professional.

The information contained herein is not intended to replace a one-on-one relationship with a doctor or qualified health care professional. Therefore, the reader should be made aware that this information is not intended as medical advice, but rather a sharing of knowledge and information from the research and experience of Rianna Poskin

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Boxer/Ab Workout

1201-hit-like-girl

BOXER/AB CIRCUIT WORKOUT

with

Rianna Poskin

 

Please consult with your healthcare provider before starting any new workout program or diet.

BOXER/AB WORKOUT

Do Each Exercise for 30 seconds. (Increase time or sets for added difficulty)

Warm-up

Jog

Skip

Jumping Jacks

Jog

Skip

1st Circuit

Walk Through Lunge

Walk Through Lunge (other leg)

High Skip with Toe Point

High Skip with Toe Point (other Leg)

Knee To Chest with Front Jab

Opposite Knee to Chest with Front Jab (opposite arm)

2nd Circuit

Prone Flutter Kick

Squat with Front Jabs (alternating punches)

Prone Plank/Downward Dog Combo

3rd Circuit

Russian Twist

Sumo Squat/Upper Cut/Hook combo

Plie Squat Jumps

Cool Down

Jog

Runner Side Stretch

Psoas Front Stretch

Hamstring Stretch

GREAT JOB!

Image from:http://www.womenshealthmag.com/fitness/boxing-workout

 

 

Related Articles:

The information contained on this website is for informational and educational purposes only. These statements have not been evaluated by the Food and Drug Administration.

The content herein is for the express purpose of sharing educational information and scientific research gathered from the studies and experiences of the authors, healthcare professionals, scientists, nutritionists and informed health advocates.

Before beginning any practice relating to health, diet or exercise, it is highly recommended that you first obtain the consent and advice of a licensed health care professional.

The information contained herein is not intended to replace a one-on-one relationship with a doctor or qualified health care professional. Therefore, the reader should be made aware that this information is not intended as medical advice, but rather a sharing of knowledge and information from the research and experience of Rianna Poskin

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HIIT Whole Body Blaster!

Girls-Fitness-free-desktop-wallpaperHIIT Whole Body Blaster

by Rianna Poskin

Always consult with your healthcare team before beginning any new workout or dietary program.

Try this program when you want to get a full body workout in a short amount of time!

Print the workout and watch the demo, then give it a try!

Do Each Interval for 30 seconds to start. Then when you are able to add more time bump it up!

Warm-up

Jog

Jumping Jacks

Toe Touches

Hip Openers

Jog or High Knees

1st Circuit

Plank/Row

Squat/ Side Leg Lift

Plank Roles

(Complete 3 Sets)

2nd Circuit

Tuck Jumps

Plank Walkout (beginner or advanced)

Lunge / Row

(Complete 3 sets)

3rd Circuit

Burpee

Curtsy Lunge

Single Leg Deadlift

Cool Down

Jog

Leg Swings

Standing Butt Stretch

Core Stretch on Belly

Related Articles:

The information contained on this website is for informational and educational purposes only. These statements have not been evaluated by the Food and Drug Administration.

The content herein is for the express purpose of sharing educational information and scientific research gathered from the studies and experiences of the authors, healthcare professionals, scientists, nutritionists and informed health advocates.

Before beginning any practice relating to health, diet or exercise, it is highly recommended that you first obtain the consent and advice of a licensed health care professional.

The information contained herein is not intended to replace a one-on-one relationship with a doctor or qualified health care professional. Therefore, the reader should be made aware that this information is not intended as medical advice, but rather a sharing of knowledge and information from the research and experience of Rianna Poskin

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Back Yard Boot Camp: Legs and Butt Session

backyard bootcamp

Back Yard Boot Camp: Legs and Butt Session:

by

Rianna Poskin

 

 

Print this workout so you have it with you, watch the demo video and then get started!!!

Always consult with your health care provider before beginning any new fitness or nutrition plan.

Let’s go!

Back Yard Boot Camp: Legs and Butt Session

Do each exercise for 30 seconds

Warm Up:

Jog

Hip Openers

Leg Swings

Jog

Circuit:

Squats

Lunges

Sides Lunges

Hip Thrusts (Single Leg)

Get Ups

(Repeat each exercise for a total of 3 sets)

Cool Down

Jog in place

Leg Swings

Hip Openers

Jog in place

Butt Stretch

 

Related Articles:

The information contained on this website is for informational and educational purposes only. These statements have not been evaluated by the Food and Drug Administration.

The content herein is for the express purpose of sharing educational information and scientific research gathered from the studies and experiences of the authors, healthcare professionals, scientists, nutritionists and informed health advocates.

Before beginning any practice relating to health, diet or exercise, it is highly recommended that you first obtain the consent and advice of a licensed health care professional.

The information contained herein is not intended to replace a one-on-one relationship with a doctor or qualified health care professional. Therefore, the reader should be made aware that this information is not intended as medical advice, but rather a sharing of knowledge and information from the research and experience of Rianna Poskin

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Back Yard Boot Camp: Abs Session

abs

Back Yard Boot Camp: Abs session

by

Rianna Poskin

If you’re looking for a workout that will strengthen your core, you’re in the right place!

This is a high intensity workout designed to give you results in a short amount of time.

Always consult with your healthcare team before beginning and new workout or diet plan.

Let’s get started!

Print out this exercise sequence, review the demo video and give it a go!

Back Yard Boot Camp: Abs Session

Do each exercise for 30 seconds

Warm up:

Jog in place

Hip Openers

Arm Circles

Skip in Place

Round 1:

Bear Walks

Windshield Wipers

Mountain Climbers

(Repeat for a total of 3 sets)

Round 2:

Superman’s

Burpee’s

V-Sit Beginner

(Repeat for a total of 3 sets)

Round 3: 

Plank Jacks

Lunge Kicks

Sumo Toe-Touches

(Repeat for a total of 3 sets)

Cool Down:

Jog in place

Toe Touches

Side Stretches

Arm Swings

Leg Swings

Great job!

Related Articles:

The information contained on this website is for informational and educational purposes only. These statements have not been evaluated by the Food and Drug Administration.

The content herein is for the express purpose of sharing educational information and scientific research gathered from the studies and experiences of the authors, healthcare professionals, scientists, nutritionists and informed health advocates.

Before beginning any practice relating to health, diet or exercise, it is highly recommended that you first obtain the consent and advice of a licensed health care professional.

The information contained herein is not intended to replace a one-on-one relationship with a doctor or qualified health care professional. Therefore, the reader should be made aware that this information is not intended as medical advice, but rather a sharing of knowledge and information from the research and experience of Rianna Poskin

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How to be a great influencer

influence
How to be a great influencer
by
Rianna Poskin
I just attended my high school soccer coach/chemistry teacher’s celebration of life. After leaving it I couldn’t let his influence on others stop at this gathering. 
I knew what I knew, which was that this man, who was not married and didn’t have any kids, was the biggest giver I’ve ever met. 
As a teacher he would grade his assignments and tests within 24 hours out of respect for his students. If he was expecting them to work hard and put in the effort to get their work and tests in, then he was going to honour that by letting them know how they did quickly.
He volunteered for as much as he could. Depending on where you live you might not know how the Canadian extra curricular activities are run. They are completely voluntary and if no one steps up, the programs get dropped.
On numerous occasions this man would go from sport season to sport season running as much as he could because no one else wanted to.
There’s more to what he taught me, but…
This is what I learned from others at his celebration of life:
  • He would always bring flowers for the “woman of the house” wherever he visited
  • He always brought gifts for kids when he visited
  • He would write letters of recommendations for students
  • He would be on call for references when students needed to get into schools
  • He would help his friends with anything they needed and would drop his own stuff to make it happen
He was there for everyone, with a smile, a handshake/hug and eyes that were true and present.
I don’t know if you believe in the universe sending messages. I believe that when we’re in different situations it’s nice to hope that the universe is listening and will respond with some kind of guidance.
I bring this up because the night after the celebration of life I was thinking about how much of aninfluence this man had on not just me, but a whole room full of people, and then some because not everyone could make it.
As I was thinking this a firefly blinked at my window.
I didn’t think much of it and kept on thinking of how I want to make a difference for others.
The fire fly came back…
Then I thanked (in my head) my teacher and friend for being the person he was so that I could learn and develop into the person that I want to become.
The fire fly came up to my window and flashed over and over and over again.
I told my friend how much he meant to me and that I would not let his teachings die with him. I wished him peace, calmness and happiness…and said good bye.
The fire fly flashed one more time and then flew away.
Maybe the firefly was just curious and hanging around our window….
I like to think differently…
To sum this up…
In a world full of challenges, stresses and obstacles…
There are people that we meet that help us through these moments to find:
Love, happiness, and calmness.
I really hope that you are surrounded by these kinds of people and if you’re not aware that they exist, stop and pay attention… the universe might just send you who you need.
Thanks for listening my friends!
May you do great things in your life and help others along the way just as my teacher did for me!
With love,
Rianna
(Image from:http://www.kidspot.co.nz/article+7397+490+10-ways-to-have-a-positive-influence-on-your-children.htm)

Related Articles:

The information contained on this website is for informational and educational purposes only. These statements have not been evaluated by the Food and Drug Administration.

The content herein is for the express purpose of sharing educational information and scientific research gathered from the studies and experiences of the authors, healthcare professionals, scientists, nutritionists and informed health advocates.

Before beginning any practice relating to health, diet or exercise, it is highly recommended that you first obtain the consent and advice of a licensed health care professional.

The information contained herein is not intended to replace a one-on-one relationship with a doctor or qualified health care professional. Therefore, the reader should be made aware that this information is not intended as medical advice, but rather a sharing of knowledge and information from the research and experience of Rianna Poskin

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Backyard Boot Camp Arm Workout!

woman-with-fit-arms_cvekteBackyard Boot Camp Arm Workout

by Rianna Poskin

 

 

 

If you want to get sculpted arms and you’re away from the gym or you don’t have any equipment this workout is for you!

Do Each Exercise for 30 Seconds

Warm up:

Jog

Arm Swings

Side Arm Swings

Jog

Circuit:

Push-Ups

Side Plank (30 seconds on both sides)

Bicep curl using leg for resistance 

Triceps extension lying on side (30 seconds on both sides)

Do 3 Complete Circuits With 30 Second Breaks In Between

Cool Down:

Arm Circles

Chest Stretch

Triceps Stretch

Arm Circles

 

Image from:http://www.sheknows.com/health-and-wellness/articles/817045/Sexy-arms-Arm-exercises-and-fat-burning-diet-tips

Related Articles:

The information contained on this website is for informational and educational purposes only. These statements have not been evaluated by the Food and Drug Administration.

The content herein is for the express purpose of sharing educational information and scientific research gathered from the studies and experiences of the authors, healthcare professionals, scientists, nutritionists and informed health advocates.

Before beginning any practice relating to health, diet or exercise, it is highly recommended that you first obtain the consent and advice of a licensed health care professional.

The information contained herein is not intended to replace a one-on-one relationship with a doctor or qualified health care professional. Therefore, the reader should be made aware that this information is not intended as medical advice, but rather a sharing of knowledge and information from the research and experience of Rianna Poskin

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Backyard Bootcamp 4 Station Circuit Workout

bootcamp

Backyard Bootcamp 4 Station Circuit Workout

by

Rianna Poskin

When you’ve got a short amount of time and you want to get in a really good workout try this!

Do Each Exercise For 30 Seconds

Warm-up:

Jog 

High-Knees

Side Shuffle

Quick Hops

Circuit:

Station 1: Push-Ups

Station 2: Squat Back Kick

Station 3: Horse Flips

Station 4: Jumping Squat

Do 3 complete Circuits!

Cool Down:

Jog

High Knees

Side Shuffle

Butt Stretch

 

Image from:http://www.managersbootcamp.ca/

Related Articles:

The information contained on this website is for informational and educational purposes only. These statements have not been evaluated by the Food and Drug Administration.

The content herein is for the express purpose of sharing educational information and scientific research gathered from the studies and experiences of the authors, healthcare professionals, scientists, nutritionists and informed health advocates.

Before beginning any practice relating to health, diet or exercise, it is highly recommended that you first obtain the consent and advice of a licensed health care professional.

The information contained herein is not intended to replace a one-on-one relationship with a doctor or qualified health care professional. Therefore, the reader should be made aware that this information is not intended as medical advice, but rather a sharing of knowledge and information from the research and experience of Rianna Poskin

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