Home Workout Equipment

Even though you probably can’t have all the equipment of a professional gym, it’s not a bad idea to have some workout gear at home. A couple of dumbells and a barbell are things that can always come in handy and many exercises make use of them. You could get yourself a home punching bag. These are great for muscle and stamina training and they can be set up and taken down with ease. Kettlebells and Resistance Bands are also a great choices and my personal favorite. They are small which means they don’t take up a lot of space in your house and there are a lot of kettlebell workouts for you to learn. If you combine a workout bench with weights you will add a lot of additional exercise options for your routine. Same goes when you incorporate a Strongboard. 

Gym Machines

Depending on the size of your home, you could get some more serious equipment. There are many good options for cardio like treadmills, bicycles, stair steppers, or even an elliptical machine. Any of these machines will satisfy your needs for movement or running and will help with weight loss if that is your goal. If you are a serious fitness enthusiast, machines like the lat, shoulder or leg press should do the trick for you. Actually, any kind of gym machine can be great if you have the space for it. There are machines that combine multiple functions in them if you want to save on space. The important thing to note is that even though the equipment is nice to have, you can exercise very effectively without anything at all.

Exercise Routines and Schedule

If you are committed to working out at home, consider making a schedule for yourself. It’s very easy to find something more interesting to do or some activity you would rather do. If you really plan to exercise at home, then making and sticking to a good tight schedule can be a lifesaver. Some people love to exercise in the morning, while some in the evening and some like to include their family in their fitness plans. Try to set some basic rules to follow and make yourself follow them. You could make a workout plan that includes 4 workouts a week in the morning. Whatever suits you, go for it. Here are some free printable worksheets to get your started. 

Fitness tracker

Fitness goal setter printable

Workout calandar

Meal Planner

Use the Internet

No matter what kind of equipment you possess, the internet won’t let you down. There are great exercise programs online for every workout level and all types of gear. YouTube is a great tool for this. Spend some time on it and discover what fitness channels you like. If they suit your needs, subscribe to them and let the videos help you with making a quality workout routine.

I have Amazon Prime, so I do the workouts included in my membership.  

Some of my favorites currently are:

• Zumba Super Dance Party
• H.I.I.T at Home
• 30 Day Bikini Body Quick Workout Challenge

Warm-up

Be sure to warm up before you start each workout. For example, start walking lightly in place, then run in place, and then do some jumps. After that, flex all of your joints – make circular or semicircular movements, preferably from the neck, over the shoulder, all the way to the feet. After the warm-up, begin a static stretch where you have to hold each pose for about 15 seconds. Let warming up take from 12 to 15 minutes.

Here is a video for a family warmup:

Why Body Stretching is Important

Stretching is an important link between sitting and an active lifestyle. It maintains muscle flexibility, prepares us for exercise, and helps us withstand daily changes to our physical condition, from complete inactivity to intense activity.

Home Workouts

So you have some equipment and a burning desire to start working out at home. This is a great first step! You will now need some good exercises to fill your workout routine. Here are some great ones that you can do at home with no problems.

Tight Hips and Buttocks

Squats are great for strengthening the hips, buttocks and thigh muscles. You can work them in two ways, using only a chair. The first exercise – stand with your back to a firm chair, legs extended shoulder- width apart. Stretch your arms and gently tilt your upper body forward. Counting up to four, slowly lower yourself into a chair (as if you want to sit down), but don’t do it. Hold this position for a second. Slowly return to the starting position by counting up to two. Repeat the exercise in two sets of ten squats each, with a one-minute break.

5 Ab Strengthening Exercises

Here are 5 exercises to help you lose fat from your stomach area and strengthen your abs.

1. Sprint Sit-ups

Lie on your back and work your abs by alternately lifting your knee to your chest and your the arm opposite of that knee. So bring your right knee to your chest and your left hand to your knee, then make a switch. Work these sit-ups as desired, but do not stop until you feel fatigued and a burning sensation in your stomach, as this is a sign that your muscles are starting to activate. This exercise is perfect for the upper abdominal muscles.

2. Scissors

Lie on your back, lift your outstretched legs slightly to the ground so as not to touch it, then lift and lower your legs alternately. Do this exercise continuously for one minute and you will see that your lower abdomen will burn.

3. Reverse Sit-ups

This is a great exercise for the central abdomen and will help you highlight and get a chiselled stomach. Lie on your back, bend your knees, then bring your knees closer to your chest. It’s a simple and very effective exercise.

4. Pushup Hold

This is a great way to activate literally all the muscles in your stomach. Stand in the upper hip position and lean on your elbows, and then try to stand in that pose for at least 45 seconds.

5. Russian Turn

This is a great exercise for the abdominal muscles that come from the side. The exercise is done very easily. Simply sit on the floor, bend your legs slightly in your knees and detach them from the ground, then turn your torso left and right. After just a few turns, your muscles will burn.

8 Must-Know Exercises

Here are a couple of great classic all-around exercises that are great for shaping up your whole body.

Bulgarian Split Squat

If you plan to have a muscular and strong body with at-home workouts, then start with this exercise. A Bulgarian split squat will hit both your quadriceps and gluteus and prepare your body for burning the extra fat.

Crawling Bear

This exercise affects absolutely all the muscles in your body and also strengthens the muscles of your core, which will keep you from any potential injuries. Also, this exercise improves your movements and the connection between your left arm and your right foot. This exercise can also be a great cardio workout.

Push-ups

Push-ups will help you shape your upper body muscles, get a strong chest, big and strong shoulders, and an explosive core. The push up has been one of the most important exercises in many routines and you should always consider it for your workouts.

Hip and Thigh Extensions

A key exercise for the development of the hamstrings and gluteus. Lie down on your back and bend one of your knees to touch the floor with your foot while straightening the other leg out. Your both knees should be aligned while doing this exercise.

Pull-ups

If you need a good home exercise, we suggest getting a hinge bar. With this exercise, you will build strong arms and a strong grip, a large back and an impressive overall physical build without injuring your shoulders. If you stick with pull-ups eventually you'll carve out a great V-shape that everyone will envy.

Squat With a Jump

Ordinary self-weight squats can be too easy, and thousands of these squats are necessary to build muscle and burn fat, so it's best to try this explosive variation of the squat, which will activate all of your muscles.

Pike Push-up

Want wide, muscular shoulders? Then this type of push up is the right choice for you. It will stimulate your deltoids and strengthen your triceps. You assume a starting position like you would with an ordinary push up. The difference is that you lift your hips until your body forms an upside-down V. Make a pause in this position and then push yourself back up until your arms are straight again.

Boc Squat With One Leg

The great thing about this exercise is that you can go from light to abnormal effort, all depending on the height of the object you are sitting on. This is also one of the simplest exercises, which helps you build a strong and powerful lower body.

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5 ways yoga & travel made me a better person

Related: Best Eco-Friendly Yoga Mats

Aruba

Contribution: Harshi & Aman, Trot World

Aruba is all about white-sand beaches, turquoise waters, warm sunshine, and good vibes all around. When you think of a Caribbean island, you probably imagine laying on soft sand, sipping piña coladas, and working on a tan. However, there are plenty of unique things to do in Aruba, including yoga.

Indulge in some open-air outdoor yoga sessions taking place on the world-class beaches of Aruba. Perform sun salutations while floating on the Caribbean sea through SUP yoga or partake in those magical full moon rituals. These take place on the beach under the light of the stars and moon. With the sound of the waves crashing behind you, you’ll be transported to a deeply spiritual state. There is no better place than this beautiful island to roll out your mat, breathe in the salty air, and let yourself release.

Aruba is a food lover’s paradise, and after rigorous practice, you’ve earned yourself the right to indulge. Enjoy their local snack called Pastechi or devour fresh seafood while sipping on delicious Aribas.

Aruba is truly a perfect getaway, an enriching experience for your mind, body, and soul. 

Bali, Indonesia

Photo & Contribution: Kriszti, She Wanders Abroad

Bali has a very strong spiritual culture and is renowned as one of the best yoga destinations in the world. You can find many amazing yoga studios and retreats in Bali but if you’re looking for the absolute best place to practice yoga, look no further than Ubud!

Ubud is one of the most popular places to visit in Bali. Despite its small size, it boasts many amazing yoga studios. The studios are well-equipped and offer many different yoga styles. Most classes are held with a beautiful view over the rice terraces or the jungle. So even if you’re visiting Bali for the first time, attending a yoga class will be an unforgettable experience!

Besides practicing yoga, there are many other amazing things to do in Ubud. You can go for a stroll in the Campuhan Ridge Walk, visit the nearby rice terraces, get lost in the traditional art market, or explore the Sacred Monkey Forest.

The food scene is also amazing in Ubud, where you can find many cute cafes and restaurants. You can try one of the many amazing Balinese dishes like nasi goreng or a chicken satay, but there are many healthy and vegan options to choose from as well. 

Big Sur, Usa

At one of the most epic congregations of land and sea, Big Sur is undoubtedly one of the best yoga destinations in the world. The abundance of natural beauty offers a truly magical place to connect with the earth, your mat, and yourself.

Big Sur extends over the Pacific Coast along the range of the Santa Lucia Mountains. Yogis and adventurers come to explore the deep woods and waterfalls, relax on the sandy shores, and experience the affluence of flora and fauna that inhabit this extraordinary land.

There are a number of studios and retreat centers in the area, the most renowned being Esalen. Plan a visit and delve deeper into mind, body, and spirit.

Cape Town, South Africa

Photo & Contribution: Alya & Campbell, Stingy Nomads

In recent years, yoga has gained popularity in South Africa in general and in Cape Town in particular. Amazing weather makes Cape Town a perfect place for practicing yoga outdoors year-round. Many studios and yoga masters offer open-air weekend classes. These classes usually take place on one of the city’s beaches.

Full Moon Yoga is a new outdoor practice that takes place once a month in summer. The yoga class starts just before sunset, after that participants wait for the moon to rise. It’s an open event anybody can join regardless of their experience. 

There are many amazing things to do in Cape Town besides yoga. The city is a great place for outdoor lovers; rock climbing, hiking, surfing, diving, kitesurfing are just some of the popular activities here. Some surf schools offer yoga classes for their students before surfing sessions. For wine enthusiasts and food gourmets, the Cape Winelands offer a variety of great wine estates and fine dining restaurants.

Hawai’i, US

Contribution: Noel, This Hawaii Life

If you are looking for a fantastic place to practice yoga, consider visiting the Big Island of Hawai’i. With so many wonderful yoga studios and instructors on the island, you’ll have plenty of options. Yoga is very popular in Hawai’i, boasting a wide variety of yoga centers and retreats. Many hotels also offer yoga classes.

If visiting with family, there are a number of things to do on a family-friendly visit to the Big Island , including having a fantastic yoga-centered experience. Big Island offers an epic opportunity to practice yoga in an idyllic space while embracing Hawai’ian culture and spirit.

Kandy, Sri Lanka

Photo & Contribution:  Josh & Sarah, Veggie Vagabonds

If you’re looking to visit yoga destinations around the world, Sri Lanka should be high on your list. Not only is it home to a fantastic array of yoga retreats and ayurvedic medicine, but it’s also one of the most exciting countries to travel. 

Though Sri Lanka is a small island with many yoga destinations, among the best is Kandy. There are dozens of renowned yoga centers in the city which offer everything from drop-in classes to retreats and courses. Around the city, you’ll also find famous meditation centers and lots of places to experience traditional ayurvedic medicines. 

Aside from yoga, you’re spoiled in Kandy as there is so much more to experience. Sri Lankan culture is warm and vibrant, with locals that will take you in and charm you. The food is out of this world and the religious traditions are fascinating. 

Kandy is one of the larger cities with all the amenities you’ll need but it still maintains its local charm. It’s well-connected, so if you fancy traveling to the coastline to surf or even climb Adam’s Peak, you can do so easily. The climate is pretty mild so don’t worry about roasting during your practice!

Koh Phangan, Thailand

Photo & Contribution: Veronika, Travel Geekery

Koh Phangan is a beautiful island in Thailand, just next to the larger Koh Samui. It became famous due to its Full Moon parties, but there’s a lot more to it – such as yoga!

Koh Phangan has always had a spiritual aspect, ever since monks started visiting hundreds of years ago. Nowadays it’s all about yoga, especially in Sri Thanu, the yoga hotspot on the island. You can find yoga studios and adjacent vegan restaurants on every corner. It’s possible to go to yoga classes of all kinds, and even take a teacher training course. Orion Healing Center is a popular local yoga & detox retreat center located in a small bay.

But there are many other things to do in Koh Phangan. You can explore its gorgeous beaches, go hiking in the lush forests, watch the prettiest sunsets and see a wide array of different temples. It’s a true paradise island that’s easy to fall in love with.

Ayurveda travel tips

Kos Island, Greece

Photo & Contribution: Amélie, Mostly Amelie

For a yoga holiday (and so much more), Greece has long been a favorite travel destination. Any Mediterranean country offers an amazingly relaxing holiday backdrop, but Greece ticks all the marks. Greece offers lush island vegetation, delicious healthy food, amazing olive oil to use as a body moisturizer. Not to mention, crystal waters, sandy beaches, and a myriad of cultural and historical sights to discover between yoga classes!

The island of Kos is perfect for a rejuvenating yoga holiday. Imagine meditating each morning at the healing temple of Asklepion – this is where Hippocrates once trained. Hike amid the beautiful nature between yoga sessions, soaking in thermal baths for those sore muscles, and beaches for days. The island of Kos offers so much to do in between yoga sessions, in a wonderful natural setting.

Lake Atitlan, Guatemala

Photo & Contribution: Bailey, Destinationless Travel

Lake Atitlan is one of the top tourist destinations in Guatemala – and the best place to do yoga too! It’s located in central Guatemala, only a couple of hours from Antigua. The lake is surrounded by small villages just waiting to be explored. The gorgeous mountain scenery makes for an ideal place to practice yoga. 

Around the lake there are many different yoga studios, retreats, and even hotels that offer yoga classes. The most popular village to visit for yoga though is San Marcos, where there is a large expat community. In this tiny village you’ll find organic cafes, boutique shops, and of course, lots of opportunities for yoga. 

But there are lots of other things to do in Lake Atitlan too besides yoga. You can get out on the lake on a paddleboard or kayak, go hiking, visit markets, take cooking classes, go paragliding, or even take Spanish classes. It really is a beautiful destination offering unique experiences.

Once you’ve visited for yourself, you’ll understand why so many travelers decide to settle in Lake Atitlan as expats.

Lisbon, Portugal

Contribution: Maria, Europe Up Close

Lisbon is the perfect yoga destination in Portugal. There are quite a few yoga retreats to choose from in Lisbon and nearby. The city in the heart of Portugal has so much to offer and will keep visitors entertained for weeks. The food, the atmosphere, and even the stunning sidewalks make Lisbon a true gem to visit.

Visit the winding narrow streets of the Alfama, Lisboa’s old town or take the iconic yellow street tram up and down the hills of the city. Indulge in a Pasteis de Nata, a custardy pie that is crumbly, creamy, delightful. Another must is a visit to the seaside town of Sintra, home to several fairytale castles and beautiful beaches.

If you like historic sites, add a visit to Belem to see the famous massive tower, a UNESCO World Heritage site, standing tall in the ocean. Nearby, you will also find the Jeronimos Monastery, built in the 15th century and another UNESCO site.

A yoga vacation in Lisbon is a great way to deepen your practice AND experience one of the most beautiful European cities.  There are so many things to do in Lisbon, and yoga is the perfect way to decompress after a day of sightseeing.

If you’re staying in Portugal a little longer, be sure to head north and check out some of the prettiest places in Porto!

Mindo, Ecuador

Mindo Valley is a small village situated in the Andes Mountains where two of the world’s most biodiverse regions meet. It’s renowned for bird watching, butterflies, chocolate, and the stunning cloud forest in which it is situated.

There are a few yoga studios in the village, the most popular being Yoga Mindo at Casa Verde. Despite not having a huge selection of yoga studios or retreats to choose from, what makes Mindo truly special is the environment.

In addition to yoga, you’ll find vegetarian and vegan restaurants, a thriving ex-pat community, night walks through the cloud forest, zip lining, river rafting, and more.

Mindo is located a (scary) bus ride outside of Quito, Ecuador’s capital city. Insider tip: If you’re afraid of heights, sit on the left side of the bus on the way to Mindo. The ride takes about two and a half hours.

If you’re up for some hardcore self-development, try an ayahuasca experience. This is not found in Mindo, but rather, outside Quito in the opposite direction, in the Ecuadorian Amazon. Check out the Alma Healing Center to book your ayahuasca experience.

Pokhara, Nepal

Contribution: Thea, Zen Travellers

It’s rare to find a destination that features the chance to languish lakeside, take in views of the stunning Himalaya, observe mountain culture, eat delicious food, and practice yoga in a beautiful place. Pokhara, Nepal has all that and more.

Among the many adventures you can have, a yoga retreat is one of the best things to do in Pokhara. There are endless options for yoga retreats to choose from, including those offered in local people’s homes. There are also schools to complete your teacher training, ashrams for daily practice, or you can practice outdoors by the lake or mountains.

To refuel after your practice, there are plenty of cafes. These offer locally-grown coffee, regenerative teas, and a delicious mix of local and international foods. You can always find healthy vegetarian and vegan options.

Should you need a break from yoga, there are plenty of other things to do. You can go paragliding, plan a trek in the Himalaya, paddle on Lake Phewa, or visit the International Mountain Museum. If you’re searching for a yoga destination that offers the opportunity for countless adventures, delicious dining options, and warm Nepalese hospitality, Pokhara has it all!

Puerto Viejo, Costa Rica

Puerto Viejo de Talamanca is a coastal town in southeast Costa Rica neighboring the Panama border. Known for its black sand beaches like Playa Negra, Puerto Viejo is a veritable paradise for yogis. Whether you’re looking for peace and tranquility or adventure in Costa Rica, you won’t have trouble finding it.

A little off the beaten path, you can reach Puerto Viejo in about five hours from the capital of San Juan. Samasati Nature Retreat is a great option for anyone visiting Puerto Viejo. They offer two yoga and meditation centers, juice bar, and spa services.

In addition to a picture-perfect yoga vacation, you can enjoy a ton of other activities in Puerto Viejo. Check out Cahuita National Park, Costa’s only FREE National Park. Or, head to the Jaguar Rescue Center to visit animals in rehabilitation before they are re-released into the wild.

There are plenty of beach options, vibrant nightlife, and an abundance of biodiversity to admire. For the adventurous types, try your hand at white water rafting or zip-lining through the jungle.

Rishikesh, India

No list of the best yoga destinations around the world would be complete without including the Yoga Capital of the World, Rishikesh. Rishikesh has been among the holiest and most spiritual epicenters in India for eons.  Situated on the banks of the holy Ganga river and just beneath the watchful eye of the Himalaya, Rishikesh is a deeply powerful and sacred city.  

Rishikesh came to be known throughout the west when the Beatles met and studied with their spiritual leader here in the 1960’s.  You can visit the famous Beatles Ashram in Ram Jula to explore where they lived and began their spiritual studies.  

Outside the city, you can take time exploring emerald jungles, secret waterfalls, untouched nature, and ancient temples.  

There is no shortage of yoga centers, ashrams, retreats, teacher trainings, and classes to fulfill the needs of any yogi who visits.  If you’re visiting during the first week of March, check out the International Yoga Festival. Here, teachers and students from countries all over the world assemble in Rishikesh to observe the universal essence of yoga.

Rishikesh is the perfect yoga destination for the spiritually inclined and for those seeking to dive deeper internally. 

Sayulita, Mexico

Photo & Contribution: Isabella, Boundless Roads

A former tiny fishing village, Sayulita was ‘discovered’ by a group of American hippie surfers back in the 70’s while road-tripping in search of the perfect wave. They found everything they were looking for in Sayulita and never left. 

It didn’t take long for the yoga community to expand. Today, more and more luxury resorts offer yoga individual classes and weekly programs. The surrounding lush jungle and the soothing crushing sound of the waves make it the perfect setting for yoga and wellness retreats. 

Whether you are looking for a full immersion yoga vacation or take an occasional class, Sayulita is the place to be.  Health-conscious travelers will also find delicious vegan and vegetarian restaurants to please their palate and diet. And party lovers also can enjoy the famous Sayulita nightlife. 

Sayulita has become a town suitable for all kinds of tourists. Still, among all the fantastic things to do in Sayulita, yoga is definitely one of the most popular activities.

Sedona, USA

Sedona, Arizona has gained international recognition in recent years as a destination of deep spirituality and healing. This is due in part to its expansive natural beauty, but also for the fact that Sedona is said to be a veritable vortex hot spot. Healers and spiritual practitioners from all over the world come to Sedona to experience its vortices.

So, what is a vortex? A vortex (pl. vortices) is essentially a whirl of energy that is said to facilitate healing, transcendence, and self-inquiry. A place that vibrates with energy. All of Sedona is said to be a vortex, however, there are some places that give off stronger healing vibes than others.

The four best-known Sedona vortexes are found at Airport Mesa, Cathedral Rock, Bell Rock, and Boynton Canyon.

Different vortices are said to produce energy in different ways. Some are flowing upward (Udana & Vyana Vayus) while at others the energy spirals downward, in and toward the earth (Apana Vayu). What are you in greater need of? Centering, groundedness, stability? Or expansion, openness, awareness?

Check out the annual Sedona Yoga Festival. Here, you’ll experience classes, music and kirtan, ecstatic dance, meditation, and mindfulness workshops, plus much, much more.

Aside from yoga and meditation, you can expect an abundance of hiking, camping, spa services, and bird watching.

Siargao, Philippines

Photo & Contribution: Milene & Paul, Surf and Unwind

Siargao is known as the surfing mecca of the Philippines. It’s been attracting surfers for decades thanks to its all-year-round good waves, laid-back atmosphere and stunning landscapes.

With the practice of yoga growing within the surfing community, it’s not surprising that the island is making a name for itself as an awesome yoga destination. So even if surfing isn’t your thing, you’re in for a treat!

There are more and more schools offering yoga drop-in classes or retreats. Or, combine them with surfing lessons if you wish to improve your skills in the water as well as on your mat. 

Most of these schools are located around General Luna/Cloud, with Lotus Shores being definitely the yogis favorite one-stop-shop. On top of running excellent yoga classes, Lotus Shores is a superb farm accommodation with a plant-based café onsite. The café serves deliciously healthy meals minutes away from the beach.

Tepoztlan, Mexico

Photo & Contribution: Shelley, Travel Mexico Solo

Located just about an hour from Mexico City, you’ll find the spiritual mecca of Tepoztlan.

Tepoztlan is one of Mexico’s 120 or so pueblos magicos (magic towns). This prestigious title is awarded to certain pueblos in the country with exceptional qualities such as unparalleled natural beauty or unique folkloric traditions.

The magic town of Tepoztlan is a popular day or weekend trip from Mexico City for spiritual or wellness getaways. There are numerous yoga studios in the town, as well as teacher trainings year-round.

Beyond yoga, many visit Tepoztlan to do temazcal (sweat lodge) ceremonies and climb the Tepozteco pyramid. This mysterious Aztec pyramid is located high atop the town. The pyramid is dedicated to Tepoztēcatl, the Aztec god of the prehispanic adult beverage, pulque.

When visiting Tepoztlan, make sure to try pulque, a fermented drink made from the agave plant. You can find it from street vendors, or at the City Market of Tepoztlan.

This colorful mercado also has stands selling all kinds of unique prehispanic foods, many of which are vegan. While there, sample itacates (fried corn cakes), quelites and alaches, two dark green veggies. If you eat meat, opt for the most famous food in Morelos state, cecina.

Tulum, Mexico

Contribution:  Daria, The Discovery Nut

Tulum has become one of the most popular yoga destinations in the world in recent years.   

Located in the heart of the Riviera Maya, Tulum is a hippie town with a Zen-like atmosphere. There is an abundance of greenery and tons of healthy vegan and vegetarian restaurants featuring locally grown produce. 

Besides offering retreats year-round, Tulum has a bounty of things to do. Enjoy gorgeous turquoise waters along the Caribbean Coast, explore ancient Mayan Ruins and cenotes, or snorkel in caverns filled with crystal-clear water. 

There are thousands of cenotes all around the Yucatán Peninsula, and some of the most popular are near Tulum.

If you come to Tulum for a yoga retreat, don’t forget to visit Tulum Ruins. Here you’ll find the remains of the Mayan fortification around the strategic port that Tulum once was. The site is located against the jaw-dropping backdrop of the Caribbean Sea. Below the ruins, you’ll also find an incredible white-sand beach. 

Another popular activity in Tulum is snorkeling. Visitors can choose from a multitude of snorkeling tours such as Akumal, Isla Mujeres, and others.

Or tour the nearby ruins such as Chichen Itza, one of the Seven Wonders Of The World.  There are plenty of things to do in Tulum when you need a (small) break from yoga!

Tuscany, Italy

Contribution: Gabi, Under Flowery Sky

Tuscany is an ideal, dreamy place that expands spiritual dimensions and thus becomes a conduit for pure transformation. Tuscany offers immersion in every kind of landscape. You can enjoy the rolling hills, the quaint seaside, or epic mountains. The dramatic soul of the land will facilitate an otherworldly healing experience.

Villa Vrindavan in fairy-tale Chianti region is known for its epic vineyards. Peacocks, olive fields, history and devotion make it a perfect place to visit even if only with touristic purpose or volunteering opportunity. It’s possible to book a tour here with included culinary specialties, yoga sessions and Museum of Sacred Art.

Vipassana centre in Tuscany offers basic 2-weeks retreats which are based on learning and silence. Vipassana meditation is focusing on observation, self-discipline and discovery.

Yoga retreats in Tuscany at one of the villas can be organized on your own to create a fulfilling experience. Taking your yoga practice to the hills of Tuscany would certainly make for a unique and unforgettable experience to have in Italy!

Varkala, India

Contribution: Ellis, Backpack Adventures

Varkala in India is one of the best yoga destinations in the world. This small beach town in Kerala has a wide choice of high-quality yoga courses, retreats and drop-in classes. 

Kerala is an obvious choice for yoga, because the state is famous for Ayurveda. This traditional healing system originated in India and continues to thrive in Kerala. It is here that you will find the largest number of ayurvedic colleges and hospitals in the world. Ayurveda is not only about healing illness though, it is about the wellness of mind, body and soul. Yoga is an important part of Ayurveda and developed alongside it as a way to develop balance in your life.   

Kerala is therefore a great destination to find authentic yoga and Ayurveda experiences. What makes Varkala a good option is that it also offers foreigner-friendly services with courses and retreats in English. Varkala is a popular tourist destination on the coast of Kerala and it’s easy to meet other yoga enthusiasts. In the early morning, you will see others practice yoga on the beach. 

There are also lots of things to do in Varkala other than yoga. Varkala is perched high on a red sandstone cliff with sweeping views over the ocean. The town has some great restaurants where you can try Keralan cuisine and seafood. The main beach is also a popular pilgrimage site for locals. Away from the busy cliff, you can find secluded palm-fringed beaches, lush spice gardens, and serene backwaters.

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The post Yoga Destinations Around the World appeared first on Mommy Travels.

• Focused Attention
• Open Monitoring
• Acceptance

Focused Attention

Think of focused attention as paying attention to something or someone on purpose. Doing so with intention, to be fully aware of what that something or someone is doing in the present moment.

Sometimes we get distracted by any little thing, or life in general, and our minds get a little lost. Focused attention is a skill that will help you incorporate more mindfulness into your daily life.

You may know you’re eating, but your mind might thinking about hundreds of different things. Watching TV, talking on the phone, whatever it is – but you’re not really, really aware of what’s happening. 

Who doesn’t love food? But sometimes when you’re eating, your mind isn’t present. If your mind isn’t present, you can’t fully enjoy the process.

This is different than eating mindfully, with focused attention. When you eat mindfully, you notice everything; flavors, sensations, textures – so when your mind wanders, bring your attention back to eating so you can truly enjoy whatever deliciousness you’re snacking on. 

Developing focused attention doesn’t have to be complicated. Being fully aware of a single breath can bring you into a state of concentration.. We take somewhere between 8-10 million breaths a year, so we have plenty of opportunities!

Open Monitoring

Unlike focused attention, where you’re honing your concentration on something or someone, open monitoring involves taking it all in. You can think of focused attention as tunnel vision, whereas open monitoring could be compared to using a camera with a wide-angle lens.

When we practice open monitoring, our thoughts tune in to what we’re sensing in the present moment, rather than re-living the past or imagining the future. It’s about paying attention to the NOW, which is the one moment we have, the one moment we’re living in. 

Without a doubt, one of the most important reasons to practice open monitoring is because when you’re stuck in a state of mindlessness – that is, lost in thoughts of the past or future – you’re literally letting life pass you by.

Live in the moment and truly experience life by noticing what is going on right now.

It doesn’t mean we should forbid ourselves from thinking about the past or future, but when we do, we do so mindfully. Meaning, we’re aware that right now we’re thinking about the past or future. 

There’s a higher level of awareness that we reach when we’re choosing consciously to do something. Because the alternative is living in that subconscious space where our mind is taking over and we live on auto-pilot.

Acceptance

Acceptance (as it applies to mindfulness) is when we observe whatever thoughts and emotions arise in us without judging them or labeling them as ‘good’ or ‘bad’.  We stop thinking they’re right or wrong.

We don’t beat ourselves up when we catch ourselves thinking about things we don’t want to think about.  Acceptance of what the conditions of life are, as well as acceptance of other people.

Mindfulness is learning how to accept what is. Learning how to stop living in resistance.  Seeing things as they are without judging means you can make peace with them and choose healthy ways of responding instead of immediately reacting as a result of whatever emotions you may be feeling.

You become fully aware of yourself, and with that higher level of awareness, you’ll feel more confident. You’ll feel more confident knowing you have the power that you can direct your own life, knowing that you’ve harnessed more compassion for yourself.

You’ll no longer beat yourself up for negative thoughts or feelings you may have. You get to learn from those thoughts and feelings and move forward. 

Your mind is a little puppy that doesn’t always listen, she makes messes and chews your shoes. At least, that’s what mine does. You’ll have the same loving-kindness for yourself as you teach your mind how to master itself, and deliberately create the reality that it wants.

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The post 3 Core Skills of Mindfulness appeared first on Mommy Travels.

Exercise Regularly

First, you need to make sure that you are exercising regularly. Regular exercise will keep your blood moving and improve your circulation. It can also help guarantee that your muscles and joints don’t get stiff. You might think that exercise is going to be tough or arduous. However, it doesn’t have to be, there are lots of different forms of exercise that you can explore which might be better suited to you.

For instance, you can think about completing yoga. Yoga is useful because it improves your breathing and fitness at the same time. As such, it can deliver physical and mental health benefits which is great news. 

Or, you could consider something like cold water swimming. Again, research studies have found this provides advantages for the body and the mind. You can do this in a pool or anywhere outside that it’s going to be safe. 

Remember, you don’t have to complete a massive level of exercise each day. Forty-five minutes every couple of days will be enough to provide the health benefits that you need here. 

Workout at Home

5 Ways to Make Burning Calories More Fun

Watch What You’re Putting Into Your Body

Next, you should make sure that you are being careful about what you are putting into your body. It’s true what people tend to say here. You are what you eat and that’s why you need to be careful about eating too much junk. It’s also important to understand that certain foods can seem okay but don’t provide any real benefits. For instance, you could be eating a lot of quick, TV dinners. You might think that if these are marked as healthy, they’re fine to eat or even good for you. However, the reality is that they can be made up of poor ingredients that should not be a main part of your diet. 

Instead, you should focus on consuming at least one home-cooked meal each day. 

Follow Certain Diets For The Best Results

There are certain diets out there that are made up purely for show, and that don’t actually help you to live a healthier lifestyle. Some of them operate on the idea that people want to lose weight fast, but this is not a sustainable way for people to live. You should instead look at diets and workout regimes that focus on the long-term rather than the short-term. For example, if you want to achieve a slim thick physique, then you should be following the kind of workouts that will help you achieve this in the healthiest way possible, and eating a sustainable, healthy diet to get you there.

You should never try to cut corners when it comes to your health, as you want to be healthy overall, not just worrying about what the number on the scale has to say.

• 6 Ways to Speed Up Your Metabolism
• 3 Day Juice Cleanse
• Lose Weight Fast with Prolon

Always Watch Out For Your Mental Health

Last but not least, you need to be looking out for your mental health. A lot of people think that this should take a backseat to your physical health, but this is not the case at all. Mental health and physical health are one in the same, meaning that if you take care of one, you will be helping to take care of the other. This, of course, means that looking after your physical health is a stepping stone to looking after your mental health, but there are also things that you should do purely for the mental side.

Make sure that you are taking a step back from things that are causing you excessive amounts of stress. Give yourself a break when you feel like you need one, and generally try to keep the peace in your mind.

Hopefully, you have found this article helpful, and now see some of the things that you can do to become the best version of yourself with these health tips. It’s important that you are taking your health seriously, even if you haven’t done so in the past. You are worth the time and effort it takes to live a healthy lifestyle, so start today! Good luck!

Read Next:

3 Core Skills of Mindfulness

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The post Become The Best Version Of Yourself With These Health Tips! appeared first on Mommy Travels.

Best environmentally friendly yoga mats

Best for travel

Liforme travel

I couldn’t choose between my two favorite travel mats, so I didn’t! I love the Liforme Travel Mat for extra stickiness if I know I’ll be practicing in a humid climate or taking heated classes. It’s on the pricier side, so it’s probably best for frequent travelers or people who just want to have a more lightweight mat regularly available to them.

But let me tell you, this eco-friendly yoga mat was an absolute lifesaver when I was practicing in a cloud forest in Ecuador!

Jade travel

The Jade Travel Mat is more portable given its greater flexibility and being made solely from rubber. While I prefer the Liforme Travel Mat for hot classes, I prefer the Jade Travel Mat for just about any other type of class.

Not to mention, Jade is a great brand for the environmentally friendly yogis – they plant a tree for each mat sold to offset the amount of rubber they use in manufacturing their products. Rubber is an awesome eco-friendly option for mats!

Best for daily use

Tiggar Yoga

The Tiggar Yoga Mat is a solid choice for someone who has a daily practice. I noticed very little wear-and-tear on the Tiggar mat while maintaining a regular practice. Like the Jade mats, Tiggar mats are made from 100% biodegradable rubber, which comes from trees. Jade has a leg up on Tiggar, however, since they actively work to plant trees in local communities.

Still, the Tiggar Yoga Mat is a solid choice if you’re in the market for an eco-friendly yoga mat that doesn’t break the bank.

Jade Harmony

The Jade Harmony is one of my favorite go-to mats. It’s slightly thicker than the Jade Travel Mat, providing a little extra cushion for arm balances and inversions than its travel counterpart. I also find the rubber texture of the mat quite comfortable for Yin and Restorative yoga, anything that requires longer holds of the poses.

I love old, worn Jade mats, since they have a natural floppiness to them that comes over time. They’ve got plenty of traction for room-temperature classes, but I personally prefer something stickier for a heated practice.

Best for inversions & arm balances

Manduka eko

I love the thickness (5mm) of the Manduka Eko Yoga Mat for inversions and arm balances. Something about knowing I’ve got a little padding underneath me helps with the anxieties and uncertainties that can accompany more advanced, complicated poses. Despite its thickness, it provides perfect stability when you’re upside-down or balancing on your hands.

This mat also has pretty good grip for room-temperature classes. For heated, super-sweaty classes, consider investing in a Manduka Yogi Toes towel to keep your footing.

The main downfall with Manduka mats is that they don’t recommend using homemade or natural cleaning solutions on the mat (which is what I prefer to use). They suggest using your Manduka mat only with their cleaning spray, which is kind of a pain to keep ordering. The spray is also eco friendly.

Best for yin & restorative

Jade Fusion

This is another environmentally friendly yoga mat that has a really nice, comfortable thickness. It’s thicker than the Manduka Eko (above) at 7.95mm. This gives it slightly less stability, yet makes it ideal for soul-warming, close-to-the-ground classes such as yin and restorative.

Add a blanket for more comfort and support, and you’re good to go!

Best for heated yoga

Liforme

I really don’t think other mats can come close to the grip that the Liforme Mat provides during a hot yoga class. I’m definitely a sweater when I practice, regardless of the room temperature, so you can imagine how soaked I get in a heated class! This is the stickiest mat I’ve found thus far (and trust me, I’ve tried plenty of them!).

The fact that it’s an environmentally friendly yoga mat just makes it that much more special.

If you’re taking exclusively heated classes, this bad boy is definitely worth an investment.

My personal favorite

2nd wind cork mat

The 2nd Wind collection of cork yoga mats is by far my preference when it comes to my personal practice. As an added bonus, the founder of the company is a local Rhode Island-based yogi I’ve had the opportunity to practice with a few times! Unfortunately for me, I opted to leave mine at home when I left for Europe.

The thickness of the mat is ideal for those who like a little cushioning while in inversions and arm balances, the soft cork feel of the mat is perfect for chill, relaxing classes such as yin or restorative. Spritz it with a bit of water and it’s good for heated classes as well!

sorry to disappoint…

It was disheartening to learn that my OG yoga mat, the Lululemon original mat doesn’t make the mark when it comes to eco or environmentally friendly yoga mats. Nor does the Kind Mat, which was my favorite for practicing inversions and arm balances.

But, in my case, adjusting to more eco-friendly options was the right decision.

pin it

Read Next:

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Yoga Destinations Around the World

Let’s face it – with constant warnings of impending doom regarding the ongoing climate situation, we can all afford to be a little more eco-conscious. How does your yoga mat measure up? Are you in the market for something new? Regardless, these are the market’s top environmentally friendly yoga mats to accompany you in your practice.

I initially thought about writing this post with the intent to focus on environmentally friendly travel yoga mats. However, when I was compiling my list, I realized that my all-time favorite eco-friendly yoga mat is not exactly travel-friendly, but I couldn’t omit it from the list. I’ll specify which of these are travel-friendly as well.

What makes a yoga mat environmentally friendly vs. toxic?

There are a number of qualities to consider when shopping for your next eco-friendly yoga mat. How it is sourced, what it’s made of, ethics and sustainability, whether or not it’s biodegradable – all of these are important factors to contemplate.

Look for mats that don’t contain PVC – this is a plastic that’s responsible for that ‘new yoga mat’ smell. PVC also emits volatile organic compounds (VOCs) that we inhale when our faces get up-close-and-personal with our mats. Before embarking on my digital nomad journey, I was actually a VOC analyst, and trust me, you don’t want these compounds making their way into your body!

Cork and natural rubber are both great options for environmentally friendly yoga mats.

Best environmentally friendly yoga mats

Best for travel

Liforme travel

I couldn’t choose between my two favorite travel mats, so I didn’t! I love the Liforme Travel Mat for extra stickiness if I know I’ll be practicing in a humid climate or taking heated classes. It’s on the pricier side, so it’s probably best for frequent travelers or people who just want to have a more lightweight mat regularly available to them.

But let me tell you, this eco-friendly yoga mat was an absolute lifesaver when I was practicing in a cloud forest in Ecuador!

Jade travel

The Jade Travel Mat is more portable given its greater flexibility and being made solely from rubber. While I prefer the Liforme Travel Mat for hot classes, I prefer the Jade Travel Mat for just about any other type of class.

Not to mention, Jade is a great brand for the environmentally friendly yogis – they plant a tree for each mat sold to offset the amount of rubber they use in manufacturing their products. Rubber is an awesome eco-friendly option for mats!

Best for daily use

Tiggar Yoga

The Tiggar Yoga Mat is a solid choice for someone who has a daily practice. I noticed very little wear-and-tear on the Tiggar mat while maintaining a regular practice. Like the Jade mats, Tiggar mats are made from 100% biodegradable rubber, which comes from trees. Jade has a leg up on Tiggar, however, since they actively work to plant trees in local communities.

Still, the Tiggar Yoga Mat is a solid choice if you’re in the market for an eco-friendly yoga mat that doesn’t break the bank.

Jade Harmony

The Jade Harmony is one of my favorite go-to mats. It’s slightly thicker than the Jade Travel Mat, providing a little extra cushion for arm balances and inversions than its travel counterpart. I also find the rubber texture of the mat quite comfortable for Yin and Restorative yoga, anything that requires longer holds of the poses.

I love old, worn Jade mats, since they have a natural floppiness to them that comes over time. They’ve got plenty of traction for room-temperature classes, but I personally prefer something stickier for a heated practice.

Best for inversions & arm balances

Manduka eko

I love the thickness (5mm) of the Manduka Eko Yoga Mat for inversions and arm balances. Something about knowing I’ve got a little padding underneath me helps with the anxieties and uncertainties that can accompany more advanced, complicated poses. Despite its thickness, it provides perfect stability when you’re upside-down or balancing on your hands.

This mat also has pretty good grip for room-temperature classes. For heated, super-sweaty classes, consider investing in a Manduka Yogi Toes towel to keep your footing.

The main downfall with Manduka mats is that they don’t recommend using homemade or natural cleaning solutions on the mat (which is what I prefer to use). They suggest using your Manduka mat only with their cleaning spray, which is kind of a pain to keep ordering. The spray is also eco friendly.

Best for yin & restorative

Jade Fusion

This is another environmentally friendly yoga mat that has a really nice, comfortable thickness. It’s thicker than the Manduka Eko (above) at 7.95mm. This gives it slightly less stability, yet makes it ideal for soul-warming, close-to-the-ground classes such as yin and restorative.

Add a blanket for more comfort and support, and you’re good to go!

Best for heated yoga

Liforme

I really don’t think other mats can come close to the grip that the Liforme Mat provides during a hot yoga class. I’m definitely a sweater when I practice, regardless of the room temperature, so you can imagine how soaked I get in a heated class! This is the stickiest mat I’ve found thus far (and trust me, I’ve tried plenty of them!).

The fact that it’s an environmentally friendly yoga mat just makes it that much more special.

If you’re taking exclusively heated classes, this bad boy is definitely worth an investment.

My personal favorite

2nd wind cork mat

The 2nd Wind collection of cork yoga mats is by far my preference when it comes to my personal practice. As an added bonus, the founder of the company is a local Rhode Island-based yogi I’ve had the opportunity to practice with a few times! Unfortunately for me, I opted to leave mine at home when I left for Europe.

The thickness of the mat is ideal for those who like a little cushioning while in inversions and arm balances, the soft cork feel of the mat is perfect for chill, relaxing classes such as yin or restorative. Spritz it with a bit of water and it’s good for heated classes as well!

sorry to disappoint…

It was disheartening to learn that my OG yoga mat, the Lululemon original mat doesn’t make the mark when it comes to eco or environmentally friendly yoga mats. Nor does the Kind Mat, which was my favorite for practicing inversions and arm balances.

But, in my case, adjusting to more eco-friendly options was the right decision.

pin it

Read Next:

9 Top Yoga Retreats Around the World

Yoga Destinations Around the World

The post Top 8 Environmentally Friendly Yoga Mats appeared first on Mommy Travels.

Kripalu Center for Yoga & Health

The Location: Stockbridge, Massachusetts
The Lowdown: Kripalu runs dozens of yoga retreats every year, each tailored to a different style of yoga and ranging in length from two nights to 12 nights. That means no matter your schedule, you’ll be able to find something to fit your needs. You can also book its R&R retreat and choose the length of your stay and participate in daily yoga classes, YogaDance, educational seminars, and guided trail hikes, as the center is in the Berkshires overlooking Lake Mahkeenac. You’ll also have access to a labyrinth for walking meditation and a meditation garden.

Red Rock Yoga and Hiking Retreat

The Location: Goblin Valley State Park/Robber’s Roost Wilderness, Utah
The Lowdown: The Yoga in the Wild retreat takes your yoga practice to new heights — literally. You’ll stay at a base camp in the canyons and then hike your way to your yoga class in Goblin Valley every day. Afternoons typically allow for free time. After dinner, participate in another yoga class and then settle in with other guests around a campfire. Vegetarian meals are provided throughout.

Nita Wellness Retreat

The Location: Nita Lake Lodge in Whistler, British Columbia
The Lowdown: There’s no better time than “you” time, something Nita Wellness Retreat recognizes. Here, it’s not just about yoga — the schedule includes five yoga classes in vinyasa, Ashtanga, restorative, and other styles — but your overall well-being. That’s why you also get four spa treatments, including a massage and facial, and a pass to the Scandinave Spa. And, of course, you’ll have access to the many activities Mother Nature provides.

Adler Thermae Resort Yoga Retreat

The Location: Tuscany, Italy
The Lowdown: Tuscany alone is reason enough to book your spot at a retreat in Italy’s leading wellness hotel, which has a world-class spa and more than 100 miles of walking trails. Four-day retreats are typically offered during three weeks in March, November, and December. They include seven yoga lessons 90 to 120 minutes long and time in the spa.

Pura Vida Retreat & Spa

The Location: Carrizal, Costa Rica
The Lowdown: This mountaintop resort, positioned 4,900 feet above sea level and occupying more than 7 acres, hosts a variety of yoga retreats throughout the year — mostly weeklong events. Or you can just book dates that work best for you and take twice-daily yoga classes (except on Wednesdays). There are several eco-adventures you can participate in, too, including a coffee field walk and Cloud Forest canopy adventure.

Ashiyana Retreat Centre

The Location: Goa, India
The Lowdown: Whether you prefer a holiday with some yoga built in or a designated yoga retreat, Ashiyana, which is open October through April, can take care of you. For yoga holiday guests, the beachfront resort features twice-daily yoga classes and guided meditation at least once a day. Yoga takes place in a yoga shala set within the ground’s gardens. (You can also practice for free in a shala on your own.) You’ll get two buffet meals per day and access to the resort’s creative activities (like concerts) and workshops such as creative writing and expressive painting.

Belize Yoga Eco-Adventure Retreat

The Location: A mountain resort and a private island, Belize (exact properties vary)

The Lowdown: An American expat couple runs Belize Yoga, which coordinates with experienced American yoga teachers to arrange vacations that give you time in the jungle and time on the beach. The weeklong retreats are held several times a year and include twice daily yoga outside by the water, healthy meals, a Mayan ruin tour, a caving expedition, and snorkeling on the world’s second-largest barrier reef. There’s also plenty of time to just lie in a hammock and read.

Finca Victoria

The Location: Vieques, Puerto Rico

The Lowdown: Finca Victoria is an eco-sustainable haven and Ayurvedic retreat sublimely set on three verdant acres in the mountains of Vieques. Comprised of just 11 individually and eclectically designed accommodations, all surrounding an architectural hybrid housing reception, a lounge, apothecary, boutique, art gallery, dining and sweet water pool in a seamless open air communal space. Personalized Ayurvedic consultations and individual treatments are on offer, but for a deeper cleanse, the Panchakarma detox program (an add on to bookings), helps release toxins, restore digestive energies, boost metabolism, awakening the body’s capacity for renewal and self-regulation, under the guidance of certified Ayurvedic practitioners. Guests will enjoy the Ayurvedic kitchen using produce from their edible garden; an Ayurvedic herbal pharmacy; Ayurvedic cooking classes and daily herbology classes along with complimentary vegan breakfast and daily morning yoga. Rates for double rooms start at $189 a night.

Ananda in the Himalayas

The Location: Garhwal Uttarakhand, INDIA

The Lowdown: Ananda’s wellness program integrates traditional Ayurveda with classical Yoga and Meditation as well as Emotional Healing and therapy. Emotional Healers with expertise in spiritual healing, hypnotherapy, and energy work help guests understand their challenges from a deeper level of awareness to create a life of emotional balance. Expanding the range of traditional healing techniques are Oriental therapies including Acupuncture, Cupping, Moxibustion, Tibetan Kuu Nye and other practices to rebalance and center the physical and energy systems.

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Workout at Home

The post 9 Top Yoga Retreats Around the World appeared first on Mommy Travels.

Turning the nutrients in your food into fuel is also handled by your metabolism. Your body needs the energy to breathe, digest food, move, circulate blood, and repair harmed tissues and cells, which is provided by this.

Significantly, your metabolic rate increases with the number of calories you burn while at rest. Numerous variables, such as health state, gender, diet, body size, and age, impact your metabolism.

However, several research-backed methods for boosting metabolism can help you manage your weight and improve your general health.

6 Actions You May Take Each Day to Speed Up Your Metabolism

Here are six ways to increase your metabolism

1. Drink more water

Drinking water instead of sugary beverages increases the likelihood of losing weight. Drinking water instead of sugary drinks will automatically lower your calorie intake because sugary drinks contain calories. Water can, however, temporarily speed up your metabolism.

According to a small study from 2013 that was published, drinking 17 ounces (500 mL) of water for about an hour may increase resting metabolism.

However, there is a need for extensive research to be done to support this. Notably, if you’re trying to lose weight, water can also help you feel full. 

2. Use THC Oil

Preliminary research suggests that CBD may decrease caloric intake and increase metabolism, potentially aiding in weight loss.

Animal studies, for instance, demonstrate that CBD interacts with CB1 and CB2 receptors in the brain and lymphoid tissue to affect weight. These receptors are believed to be essential for metabolism and food intake.

 THC Oil is associated with lower body weight.  However, while such findings are encouraging, there aren’t enough human studies to back them up, and more research is needed.

3. Count on calcium

Calcium is an essential mineral, shown in studies, to increase your basal metabolic rate, which aids in weight loss.

In a study funded by the National Dairy Council, researchers discovered that a high-calcium, low-calorie diet may increase fat loss compared to only a low-calorie diet alone.

Notably, dairy consumers are also less likely to suffer from metabolic syndrome, which includes high blood pressure, poor blood sugar control, cholesterol and triglyceride levels,  and increased abdominal obesity.

If you don’t consume enough calcium-rich dairy foods, such as yogurt, low-fat cheeses, and skim milk, start including them in your diet or take a calcium supplement daily.

4. Drink green tea or oolong tea

Teas like green and oolong have been demonstrated to increase metabolism and burn fat.

These teas assist in converting some of the body fat stored into free fatty acids when combined with exercise, which could increase fat burning.

Also, these teas may aid in weight loss and maintenance because they are low in calories.

Their metabolism-boosting properties are thought to help people who are losing weight avoid a weight loss plateau caused by a decrease in metabolism.

Additionally, some older studies conclude that these teas affect metabolism differently according to person. As a result, their impact may be minor or limited to a subset of the population.

5. Eat spicy foods

Increasing the heat in your meals may do more than just add exciting flavor. “Hot” foods like chili peppers and spices like curry and cayenne pepper can raise your body temperature.

Temperature and metabolism are linked: Heat is produced when energy is burned.

Spicy foods may temporarily increase your metabolism and stimulate the use of stored fat as energy by raising your internal body temperature.

According to experts, eating spicy foods can increase feelings of satiety. And the sooner you finish a meal, the sooner you’ll stop eating.

By taking fewer bites at a meal, you can easily save 100 calories, so pile on the hot sauce.

6. Get active

It may appear impossible, but you can and should exercise every day.

Cardiovascular exercise (swimming, running, aerobics, walking) boosts your metabolism, aids calorie burn, and temporarily suppresses your appetite after a workout. 

But don’t give cardio all the credit for boosting metabolism.

Weight training is also essential for toning your muscles and increasing lean tissue mass, which burns more calories per pound than fat. The greater your lean muscle tissue, the more calories you burn daily.

Furthermore, feel free to exercise more than once per day.

According to recent research, splitting a 60-minute workout into two 30-minute (or three 20-minute) sessions is convenient and may also help you burn more fat.

Bottomline 

A person’s metabolic rate cannot change permanently, but exercise and dietary changes can help.

A high metabolic rate may aid in weight loss. However, it is best to focus on eating a varied diet rich in whole foods and staying physically active for those looking to lose weight. While some foods, such as spices, may temporarily increase rates, they are not a long-term solution.

Also, it’s always recommended to consult a doctor before making dietary or exercise changes.

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How to Lose Weight

The post 6 Ways to Speed Up Your Metabolism appeared first on Mommy Travels.

To help clear things up, TotalShape.com searched for the most googled questions about weight loss and Isaac Robertson, TotalShape’s personal fitness trainer and nutritionist, has answered them for you.

1. How to lose weight fast 

In theory, losing weight is simple math: the number of calories you burn has to exceed the number of calories you consume. If you are gaining weight, it is either because your calorie intake is too high, or because you are not burning enough calories, or both. 

In general, make sure that you are spending 300–⁠500 more calories than you are consuming. There are many ways to keep track of your calories, from calorie counting apps to online TDEE (Total Daily Energy Expenditure) calculators.

2. How many calories should I eat to lose weight

Ideal daily calorie intake depends on a lot of factors, from gender and age to levels of physical activity. However, the bare minimum is 1,200 calories a day for women, and 1,500 calories a day for men. Again, what is important is that your daily calorie burn exceeds your daily intake.

3. How much weight can you lose in a month 

According to the CDC, 1 to 2 pounds a week is a safe and effective weight loss, which means that you can safely lose from 4 to 8 pounds a month.

4. How to lose weight in your face

Just like you cannot target a specific body part for weight gain, you cannot target from which part of the body you lose weight. That is a myth. If you want to lose weight from your face, you have to do the same thing you would do if you wanted to lose weight from any other part of your body – watch your calorie intake.

However, if your face is bloated, you can reduce the bloating by improving your overall diet, reducing your salt intake, drinking more water, and getting enough sleep at night.

5. How many steps a day to lose weight 

To answer the question, walking 10,000 steps a day for a week burns roughly enough calories to melt a pound of fat. Although it is easier for some people to set a defined goal, here it is again better not to focus on the numbers. Rather, focus on gradually increasing your physical activity every day, until you reach your desired goals.

6. Why can’t I lose weight

This one is a bit more difficult to answer. As I stated at the beginning, the math behind weight loss is simple. Nevertheless, there are many factors that can influence your ability to control your body weight. 

Your genes play a very important role. Although some people find it difficult to influence their weight with their eating and exercising habits, some might find it extremely hard, whether we’re talking about weight loss or weight gain. 

If you have been paying attention to your calorie intake and calorie burning, drinking enough water, and sticking to your sleeping schedule, and still you’re not losing weight, it is possible that you have hypothyroidism. This means your thyroid gland is not producing enough hormones, which can hinder your progress or even cause weight gain.

If you are on birth control, or you are taking medication for allergies, depression, or diabetes, for example, that can also impact your weight loss.

Robertson concludes: “Following any restricting diet without first consulting your GP can be dangerous. The goal shouldn’t be to lose as much weight as possible as quickly as possible, with the minimum amount of effort. What should be your goal is implementing healthy habits in your everyday life, and the results will come, surely not as quickly as with some restrictive diets, but you will be less miserable during the process and the results will be long-term.”

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The post How to Lose Weight appeared first on Mommy Travels.

In my journey from “fatty to fit” I’m constantly looking for new ways to challenge myself in workouts, build strength, muscle and coordination. Balance is something we all take for granted, until we lose it. Then we find ourselves on the ground with scraped knees and bruised egos, and we realize balance is an integral aspect of our daily lives. StrongBoard Balance is a great fitness tool you can use to target large and secondary muscles for balance recovery and it’s also perfect for elevating speed, agility, quickness and power!

When I first saw the StrongBoard Balance I instantly wanted to try it. Not only did I want to try it, I imagined how I could add it to every workout. I want a more firm and tone booty and a tight, tone tummy and core. I could see myself using the StrongBoard and couldn’t wait to get one! I could tell that it was adaptable so it would be a good challenge for a beginning level workout but also provide endless options for intermediate and advanced athletes to level up.

The StrongBoard Balance adds to just about every workout, everything from a basic squat to reinforcing muscle response for athletes in sports like skiing, surfing and gymnastics. The construction and materials used on the StrongBoard Balance are the highest quality so it promises durability. It feels like a commercial piece of gym equipment yet it’s very affordable. It’s compact so it’s perfect for at-home workouts, but it’s easily portable so I can take it with me to the gym.

There are endless exercises from beginner to advanced level so there’s a challenge waiting for every person! Visit my Fit Guitar Girl YouTube channel to watch some of my workout videos using the StrongBoard Balance.

Use StrongBoard Balance coupon code FITGUITAR GIRL for free shipping which is a savings of about $40! To learn more about Certified Health Coach, Dawna Stafford visit her website at www.fitguitargirl.com.

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There is a need to retain your shape if you have been taking care of it with appropriate fitness activities, nutrition, and other health habits. So, whether you are having a vacation away from home or just staying at home, there is no good excuse why you should not stay in shape. Experts have rolled out numerous ways of staying in shape during this time. This foolproof guide compiles some of the best ideas and how they come in handy during this time.

But before we look at that, let us look at the reasons why you need to remain in good shape during this moment.

It is healthy

The activities involved in staying shape during a vacation promote health and fitness in an incredible way. Whether you choose to engage in body workouts at home, take a boot camp, or hike with friends, this is a great way to kick out the toxins in the body, flex the muscles, and gain core strength. Health experts confirm that people who remain active during a vacation keep illnesses away and they can manage any that they have in a better way. See, you have a very big reason here to engage in an activity that will keep you in shape during a vacation.

The vacation will come to an end

For those who are used to exercising, a vacation is not the time to relent. It is a time to engage more. Whether you relax while thinking that you are taking a break from fitness and a healthy diet, the vacation will come to an end with regrets. You will have a hard time explaining to your friends why you gained extra pounds. Use this time well knowing that it is limited.

It will save you time and money

Spending a vacation well saves people money. When you spend a vacation relaxing on the sofa all day, you promote obesity, health conditions, and other illnesses. This will take you a lot of time and money to reverse later. If not, you put your life into a major health risk.

By now, you are compelled that it is necessary to stay in shape during a vacation, right? Without further ado, let us dive into various ways of staying in shape during a vacation.

Choose Workouts That You Can Do Anywhere

This is the creme of this post – staying active with exercises whether you travel a lot or just relax in your holiday home. There are numerous exercises that do not need heavy equipment and are appropriate while on the go. This is the time to list them down and get to know how each is done perfectly to deliver the best results. As such, you have to know the right performance technique, the number of reps, and the sets needed.

On your list, include the following:

Body workouts 

Plan to have a lot of planks, push-ups, sit-ups, pull-ups, and squats, just to mention a few. You will realize that they have some interesting and effective variations depending on where and when you are doing them. All of these should be incorporated into your program to spice things up.

Calisthenics workouts

If you happen to be a calisthenic enthusiast, you can continue enjoying your moves even when on the go. It is easy to find other enthusiasts in the street and join the challenge. Most of them utilize resources that are available such as bars, frames, and stands. However, always ensure that they are safe to use to avoid any accidents.

Yoga

This workout can be done anywhere without the need for a yoga center. You can easily engage in yoga indoors and outdoors while on the go without any issues. All you need is to know the routine and be patient enough to complete it.

Jogging

While traveling for a vacation, you will find that jogging is easier than any other activity. Whether you are staying in a beach cottage, town hotel, mountainous resort, or even a motel, you can jog in the morning or evening if you want.

Locate gym centers

With the current technology level, it is easy to locate gym centers on the web. Research and contact the ones you think you can visit during your vacation travel. Bodybuilders who use gear from the Steroidsfax homepage and other reliable websites should plan to use a gym center while on the go to maintain their shape. This is important for their career.

Walk A Lot

Walking is a healthy and fit way of staying in shape while on the go. Instead of takings cabs and public buses to move from the hotel room to a nearby destination, take a walk as it further promotes a great body shape. On top of exercising the glutes and hamstrings, the hips, core, and arms also get a bunch of benefits.

Walking should also include planned hikes, trekking, sightseeing, and other outdoor activities that people do during a vacation. The idea is to stay active when moving from one point to another.

Engage in Fun Sports

A vacation is never complete if one is not going to engage in fun activities. Summer vacation is the best for water sports such as surfing, paddle boarding, swimming, rafting, and kitesurfing. Land activities such as horse riding and others should be included on the list as well.

On the other hand, winter vacation should not promote being a couch potato as you can engage in indoor sports such as basketball or hockey. If you are the daring type, try going out to the mountains to ski or snowboard. All of this will ensure that you remain in great shape during your vacation.

Participate in Local Activities

If you are visiting various places, engaging in local activities is a great way to learn about their culture and stay fit. These activities may include hunting, local dances, cultural rituals, Thai boxing, and wrestling, among others. Such activities create memorable moments that will linger in your mind forever as well.

While engaging in these local activities, understand the rules of engagement as some of them can be extreme. Ask the leaders if you can watch before participating to avoid putting your health at risk. Again, find out if they go against your culture and beliefs to avoid losing motivation for the rest of the vacation or even putting your life in danger.

Diet, Diet, and Diet

They say that nutrition is 80% of the battle in health and fitness. What you eat directly reflects on your body shape. During the vacation, take every necessary precaution to avoid diverting from your diet plans. Men and women who are checking their diet for specific reasons should avoid cheat days, increasing their calorie intake, alcohol, and all other unhealthy food.

There are many ways of sticking to your diet plan while on the go, and the main ones include eating real food such as whole grains, vegetables, and fruits rather than fast food junk. Always understand the menu contents well before placing an order at a restaurant while on the go. If the menu contains items you don’t understand well, always get help from the person serving you or the chef.

Another great way to keep in shape while on a vacation is to cook your own food. If you are staying in a hotel room, this might not be possible, but holiday cottages, villas, condos, and furnished apartments always have a kitchen, and this what you should consider if you care about your health and fitness.

Carry Your Medication and Supplements

In the excitement of taking a vacation, people forget their medication and supplements. These two greatly promote health and fitness and they should not be skipped unless when advised to do so by a doctor. Failure to use them will derail all of the activities that we have mentioned above.

If you need supplements to promote fitness activities, boost nutrients in the body, and keep you healthy, then include them while packing. Luckily, you can order supplements online and have them delivered to your destination even while enjoying your vacation away from home.

The Takeaway

Enjoying a vacation is not possible if health and fitness is not part of it. And as you can see, combining all of the above activities contributes to the success of your plans. No matter what you want to achieve, set realistic goals that you can fulfill while still enjoying your vacation.

One thing to remember is that the main purpose of a vacation is to relax away from work, explore new places, meet new people, rejuvenate, and energize your body. Staying in shape is just one part of it. Thus, have a functional schedule to achieve all of your goals.

The post A Foolproof Guide to Staying in Shape During a Vacation appeared first on Mommy Travels.