Asana of the Month…

Get a Glow People!!!

It’s time tp get your blood circulating and boost your body for Spring with this revitalising posture

Forward Bend or Uttanasana with Clasped hands

Two-Fit-Moms-in-PrasaritaTo increase the stretch in the back of your legs, lean slightly forward and lift up a couple of centimetres onto the balls of your feet.

How to do it:

  • Stand with your legs wide and toes turned in
  • Interlace your hands behind your back with arms straight.
  • Exhale: bend forward from your hip joints and lengthen through the front of your torso
  • With straight knees, bring your hands towards the floor behind your back, while pressing your heels firmly onto the floor.
  • With each inhalation in the pose, lift and lengthen the front of your torso just slightly; and with each exhalation release a little more fully into the forward bend.
  • Let your head hang from the root of your neck and stay in the pose for 30 sec to 1 minute.
  • Take a deep breath before bringing your hands back onto your hips and pressing your tailbone down and into the pelvis. 
  • Stand up very slowly. Vertebrae by vertebrae. Head should be the last – to avoid dizziness
  • Repeat at least 4 times.

The Benefits:

This is one of my fav. postures. This calming posture helps lengthen hamstrings, calves, gluten and spine and strengthens your inner legs and knees. It stimulates blood flow and digestion and reduces fatigue.

Like the prayer hands variation, this pose is going to help you open up all the muscles in your shoulders, as well as creating openness and space in your chest. I love this pose because it also works to open up the biceps and forearms—muscles we tend to forget about when we are stretching.

Circuit Training 101

My Fitness Obsession uncovered!!!

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Circuit training is basically a combination of resistance training alongside high intensity aerobic work. The aim is to move between one exercise to the next – often referred to as “stations” – with little or no rest in between. At the end of all the exercises within the circuit you would take a short rest and then start again from the beginning. Circuits are often made up of around 8-12 exercises spending around 40 seconds-1 minute on each one and the entire circuit would normally be completed 3 times through although this can be changed to suit the individuals needs and fitness levels. Below are my top 6 reasons for including circuit training into your routine.

I was first introduced to this kind of training a few years ago…maybe 3 or 4 years ago. But couldn’t really put a name in it until Circuit training became a hit. I just knew i felt great after it and wanted to keep going with it. Last year..around this time.. hubby pushed a few videos in youtube and we would challenge each other in our living room…(yesss every other day we turn our living room into a yoga room or into a gym class room with the appropriate props and music..for 90min we work our asses out…If Girls are not sleeping, they are cheering for us super excited ). From there, i have watched a few circuit training sequences for women and i got immediately hooked with it. Gossip it works so well for me.

It was not before our trip to Mauritius (May 2015), where i got my first ever, PT – Boot Camp sessions that i got this freaky bug going on…Since then…every trip i make, is not about cardio apparels at the gym anymore but my own fitness routines, alternating with yoga…

I love it and works very well for me and my Body. There is definitely NO EXCUSE!!!You can do anywhere at Any given Time…just paired with the right Diet for you and you are ready to rock that health forever!!!

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I start the training with a Dynamic Warm-Up for maybe 10-15 minutes.

Around 10 years ago, dynamic warm-ups started gaining popularity in the sports world as an effective method for athletes to prep before an event. Today, dynamic warm-ups are a standard routine for athletes ranging from amateurs to professionals.

A dynamic warm-up uses stretches that are “dynamic,” meaning you are moving as you stretch.

Dynamic stretching is ideal as the core of a warm-up routine for several reasons:

1.It activates muscles you will use during your workout. For example, a lunge with a twist is a dynamic stretching exercise that engages your hips, legs, and core muscles. Whether you are doing weighted lunges in the gym, the muscles involved have already been engaged during your warm-up.
2. Dynamic stretching improves range of motion . So if you feel like you can barely bend over to tie your shoes after a long day at work, a dynamic warm-up routine can help you feel more limber.
3. Dynamic stretches improve body awareness. If you don’t warm-up, it may take a while for your body to perform optimally. Moving as you stretch challenges your balance and coordination; skills that could help your performance.
4. Warming up in motion enhances muscular performance and power. Studies reveal dynamic stretching before a workout can help you lift more weight and increase overall athletic performance compared to no stretching or static stretching . If you are trying to get stronger, build more muscle, or simply perform better, a dynamic warm-up routine is likely your best bet.

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1: It does not take long.

Many people still feel that they need to be in the gym for at least an hour especially if they are doing cardio and resistance training alongside each other, 20-30 minutes of aerobic training and then at least the same amount of time doing weights. Because circuit training combines the 2 together and is performed with little or no rest, you can complete an effective session in as little as 30 minutes including warm up and cool down.

2: You do not need much equipment.

You can have a very effective training session using minimal kit and even with just your own body weight. This means you can do it at home or at the gym during peak time when a lot of the equipment will be taken.

3: It can help to keep you interested.

When it comes to cardio training many people will spend 30 minutes or so plodding away on a piece of equipment such as the cycle or cross-trainer for example. After a few weeks of doing this boredom can easily set in which is one of the main reasons people give up the gym/exercise (also this form of exercise is not always the best way to reduce body fat but that’s for another post!). With circuit training you are continuously changing exercises and only spending a minute or so on each one. You can also mix up your circuit from session to session by simply changing the order of exercises or using different exercises altogether.

4: It works everything.

Within a circuit session not only are you going to get your heart and lungs really working but with the right exercise selection you can work all your major muscle groups.

5: It is effective.

From teaching endless number of circuit classes and using circuit training within my personal training sessions and my own workouts I have seen first hand how effective this form of training is especially for stripping away body fat and improving muscle definition. By mixing cardio and resistance training together it means you will keep your heart rate elevated throughout the session. So while you are doing a resistance exercise your body is still burning away the fat.

6: It is suitable for all fitness levels.

You can tailor circuit training to any fitness level by simply changing some of the variables such as exercise selection, time or reps per exercise and changing the length of the rest periods.

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Living and Raw Foods

Uncategorized | September 5, 2014 | By

As a healthy freak and a conscious eater, i see the importance and the need of explaining  terms that we come across every day!We hear about Raw and Living Foods, but do we actually know the meaning of this words and why are they important in our diet?

At Sattva Juicery, we have in our Bottles of Goodness Raw and Living Foods, and that’s why they are considered Raw, Living Cold Pressed Juices..Closeup of Fresh Red Beet Juice

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live and raw

Eating raw and living foods is essential to our health, since nature provided them with an abundant supply of enzymes to get the job done.

What’s the difference?

Living foods and raw foods both contain numerous enzymes; but in livingfoods, the enzyme content is much higher. For example, raw, unsprouted seeds and nuts contain enzymes in their “dormant” state. To activate the enzymes in seeds and nuts, they must be soaked in water for a period of time. Once the seeds and nuts begin to sprout, the enzymes become “active” and are then considered a “living food.”

Both raw and living foods are not heated . Any food heated over 115 degrees F destroys the enzymes in the food. Actually the degradation of enzymes begins at about 105 degrees F. All foods that are cooked are devoid of enzymes, and the molecular structure of the components of the food changes as well. So to sustain life and get the life-force energy of foods filled with high enzymatic and nutrients activities, one must eat raw foods in combination with living foods.

Why are enzymes important to us?

Enzymes assist in the digestion of food. There are three classes of enzymes:
· Metabolic enzymes, which run our bodies, organs and tissues
· Digestive enzymes, which digest our food
· Food enzymes, from raw food, which start food digestion

Enzymes are important because they assist in the digestion and absorption of food. They are catalysts that allow cells to metabolize carbohydrates, proteins and fats. They are also responsible for the respiration in cells and converting proteins into usable energy. If you eat food that is void of enzymes, your body will be undernourished and unable to utilize the nutrients from the food. This causes toxicity in the body.

Raw food is filled with multiple enzymes that aid digestion. In fact, the digestion of the carbohydrates, proteins and fats in raw food begins in the mouth at the moment that the plant cell walls are ruptured from mastication, thus releasing the food enzymes within.

Does cooking destroy enzymes?

Yessssss. As hard as it is to hear and accept because we have been cooking for centuries, this process devoids us of precious enzymes that help maintain our health. Disease and cooking originated simultaneously in the world. For instance, animals who only eat raw are healthy because their food intake in the jungle or wilderness is filled with enzymes. We have never heard of an elephant or a lion in the jungle getting a heart attack or suffering from arthritis. Better yet a gorilla getting breast cancer. Our domesticated animals eating processed food or the cooked food we give them are now facing the same disease as we are.

We know that heat destroys enzymes, but another amazing fact is that enzymes work harder at slightly warmer temperatures than they do at cooler ones.

There is a fixed amount of enzyme potential in everyone. The enzyme bank account we are born with diminishes over time if it is not subsidized by incoming enzymes and can also diminish due to different conditions and the lifestyle of the individual. By eating foods with their enzymes intact as in raw and living foods, along with supplementing the cooked food being digested with exogenous food enzymes, we are able to eradicate abnormal and pathological aging.

 What are the functions of enzymes in the body?

Life as we know it could not exist without enzymes. We must thoroughly chew our food so that the enzymes are able to fully work and break the food particles down into tiny structures capable of supplying our body with nutrients. Enzymes also aid in making new bone, nerves, muscles and glands. The enzymes work directly with the liver and all the other eliminative organs to store excess food. They are used for every function that goes on in the body. Eating raw and living foods is essential to our health, since nature provided them with an abundant supply of enzymes to get the job done. Last but not least, enzymes also breakdown toxins and waste material for elimination.

Some Important Enzymes

  • Amylase: Breaks down carbohydrates in the mouth from starches to simple sugars.
  • Hydrochloric acid (HCL): Found in the stomach and mainly responsible for the break down of solid food into a semi-solid liquid called chyme. The chyme then leaves the pylorus area of the stomach and enters the duodenum of the small intestines where more enzymes are released via the pancreas and bile from the gallbladder to further breakdown the molecules. If one drinks while they eat, they will dilute the HCL and enzyme activity, making digestion more difficult and less efficient.
  • Trypsin and chymotrypsin: Both from the pancreas, they work together to break down proteins into amino acids.
  • Lipase: Also from the pancreas, lipase is an enzyme that converts fats into fatty acids and triglycerides.

I hope this information is helpful to you and encourages you to have at least two thirds of your meals raw or living.