Add ‘Cat-Cow’ Pose to Your Yoga Practice and Improve Your Posture

If you’re not familiar with Cat-Cow Pose, you are definitely missing out. Not only is this pose wonderful for bringing awareness to the spine, but it also helps with stretching and strengthening the back, developing coordination of spinal movement and keeping the spine flexible. Cat-Cow Pose is a regular in my yoga classes. Whether you are new to yoga or an advanced practitioner, once you’ve tried it, you can never get enough of this pose.

Keys to Good Posture
The basis for good posture is maintaining a “neutral spine.” A neutral spine retains three natural curves: a small hollow at the base of the neck, a small roundness at the middle back, and a small hollow in the low back. A neutral spine is neither rounded forward nor arched back too much.

We are a slouching culture; hunched backs, forward-rolled shoulders and protruding bellies. Bad posture is a growing epidemic in our society, as many people spend long hours sitting behind a desk every day. It is estimated that four out of five Canadians will experience back pain at some point in their lives, and it is the top reason for missing work.

Research also suggests that many spine problems are preventable because they result from poor posture and body mechanics, which subject the spine to abnormal stresses. Slouching creates poor posture, which results in imbalances in muscle structures.

How Can Yoga Help?

When we do Cat-Cow Pose, we can begin to improve our posture. As we get onto our hands and our knees, we position our shoulders over our hands, and our hips over our knees. By becoming supported and centered, this allows us to establish spinal alignment and develop postural balance.

Cat-Cow Pose also allows us to feel every part of our spine as we move from Cat to Cow, strengthening and stretching each vertebrae. This pose also strengthens the core by engaging the abdomen and back, stretches our hips and increases coordination.

Other therapeutic benefits of Cat-Cow Pose include massaging and stimulating kidneys and adrenal glands, creating emotional balance, relieving stress, and calming the mind.


Cat-Cow Pose

(See photo above)

1. Come on to all fours and bring your shoulders over your hands and hips over your knees (coming into Table Pose).
2. Make sure your wrists are in line with the front of your mat.
3. Start in Table Pose with your neck long, stabilize your shoulder blades by drawing them down your back.
4. Inhale and move into Cow Pose, send your sitting bones high, arch your back, press your chest forward, roll your shoulders away from your ears, keep neck long and gaze forward.
5. As you exhale, tuck your tailbone under, drawing your pubic bone forward, round your back, and send your upper back towards the ceiling.
7. Try to keep an even distribution of weight between hands and knees.
8. Continue for another 20 breaths.

(*Please note: People with neck injuries should be sure to keep the head in line with the torso.)

Enjoy!

A Quick, Full-Body Workout Routine

Dear Sarah,

Lately I have been finding myself working overtime, driving my kids to every corner of the city and trying to keep my house from falling apart. I have not been to the gym in weeks. Can you suggest a quick workout routine that will keep me from falling apart?

Maureen

Dear Maureen,

When life gets busy going to the gym is often the last thing we want to do. (even though deep down we know it will make us feel better). The best solution to this problem comes from the Nike slogan “just do it”, and by ‘it’ I mean the Sarah Super Set.

The Sarah Super Set is a full body workout that incorporates 30-60 seconds of jumping rope in between exercises that work each muscle group.

This routine can be done in the comfort of your own home. Collecting a few pieces of exercise equipment is as essential to every home as a couch or a blender. One of my favourite places to collect equipment is Play It Again Sports or garage sales.

The Sarah Super Set:

Equipment :
– bar bell, with clips and plates of various sizes
– yoga or gym mat
– skipping rope

Recommendations:
– Place as much weight on your bar as you can safely manage for each exercise
– Jump for a minimum of 30 seconds between each exercise with proper technique (For more information on proper rope jumping technique visit this step by step guide )
– If you are really in a time crunch cut down to 2 sets of 20 reps for each exercise ( but maintain the 30 seconds of jumping in between exercises)

1. 30-60 seconds of jumping rope
2. Squats with the bar placed across your shoulder 3 sets of 15 reps
3. 30-60 seconds of jumping rope
4. Deadlifts 3 sets of 15
5. 30-60 seconds of jumping rope
6. Chest press 3 sets of 15
7. 30-60 seconds of jumping rope
8. Dead rows 3 sets of 15
9. 30-60 seconds of jumping rope
10. Biceps curls 3 sets of 15
11. 30-60 seconds of jumping rope
12. Tricep extensions 3 sets of 15
13. 30-60 seconds of jumping rope
14. Abdominal bicycle 3 sets of 15
15. Stretch all muscle groups

Finding time to put your first workout in will be the toughest, but it is the key that will keep you coming back for more. I strongly recommend starting your day with this workout before the day takes control of you.

Sarah Brown is a very healthy woman. She is not only a fitness instructor at Goodlife where she teaches Body Pump, Body Flow and yoga but she is also a registered holistic nutritionist. If you have a question for Sarah, leave a comment below and she will try and help, but note that not all questions will be answered.

10 Habits Hurting Your Hormones and the Fat-Burning Benefits of Sleep

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That’s Fit.ca, Dr. Turner will illustrate a health issue she commonly sees in her practice, and advise readers on how to remedy the problem as well as improve their overall health.

This week she discusses the top 10 habits that cause hormonal havoc and interfere with the natural fat burning-benefits of sleep.

1. Eating too close to bedtime
Late-night meals and snacks prevent your body from cooling down during sleep and raise your insulin level. As a result, less of the fat- burning and anti-aging hormones, melatonin and growth hormone, are released while you snooze.

2. Sleeping with light exposure
When light hits your skin, it disrupts the production of melatonin. Studies have shown that even a small amount of light anywhere on your skin can cause a decrease in melatonin levels which affects sleep, interferes with weight loss and may raise your cancer risks. This means wearing an eye mask is not enough. You must sleep in total darkness.

3. Too much liquid before bed
Drinking before bedtime can definitely increase your need for late-night trips to the loo. Waking to go to the washroom interrupts your natural sleep patterns. If you turn the light on when you go, you also run the risk of suppressing melatonin production.

4. Exercising late at night
Regular exercise can certainly help you sleep better, as long as you do it early enough in the day. A late-night workout, especially a cardio session, raises body temperature significantly, preventing the release of melatonin. It can also interfere with your ability to fall asleep since it usually increases noradrenalin, dopamine and cortisol, which stimulate your brain activity.

5. Too much TV or computer use before bed
Many of us enjoy watching favourite shows, catching up on emails or surfing the ‘Net in the evenings, but too much time in front of either screen close to bedtime can interfere with a good night’s rest. Both these activities increase the stimulating hormones noradrenalin and dopamine, which can hamper your ability to fall asleep.

6. Keeping your bedroom too warm (higher than 70F).
Plenty of people like to feel cozy at bedtime, but a sleep environment that’s too warm can prevent the natural cooling that should take place in your body while you sleep. Without this cool-down process, melatonin and growth hormone release is disrupted.

7. Sleeping in tight-fitting clothes or heavy blankets
Besides feeling comfy, your favourite PJs and blankets actually help you sleep better – but not if they’re too tight or too heavy. Strange as it may sound, wearing tight-fitting clothing at bedtime – even your bra or underwear — appears to raise your body temperature and has been proven to reduce the secretion of melatonin and growth hormone. Your body should cool while you sleep, therefore, heavy blankets should also be avoided.

8. Failure to open the blinds or go outside in the morning
Remember, melatonin is supposed to be lowest first thing in the morning. If you remain in darkness, your body will not get the signal that the time has come to get up and go. High melatonin during the day leaves you feeling fatigued and unable to wake up properly. It may also lower serotonin leading to more depression, anxiety and cravings.

9. Not getting the right amount of sleep
The American Cancer Association found higher incidences of cancer in individuals who consistently slept 6 hours or less or more than 9 hours nightly. New research recently reported that people who regularly sleep 7.5 hours per night live longer. Most sleep experts agree that 7-8 hours a night is optimal. However, some people may require more or less sleep than others. If you wake without an alarm and feel refreshed when you get up, you’re likely getting the right amount of sleep for you.
When your sleep is insufficient, your cortisol and hunger hormones both surge, causing a corresponding increase in insulin. You also experience decreases in the fat-burning and appetite controlling hormones.

10. Going to bed too late
More than half the respondents to the 2005 National Sleep survey reported they are morning people with higher energy earlier in the day, while 41% considered themselves night owls. Evening people were more likely than morning people to experience symptoms of insomnia, sleep apnea, enjoy less sleep than they felt they needed and take longer to fall asleep.
Staying awake into the wee hours causes hormonal imbalance because it increases cortisol, decreases leptin and depletes growth hormone. This causes us to eat more and messes with our metabolism. Cortisol naturally begins to increase during the second half of your sleep – a small boost at 2 a.m., another at 4 a.m. and the peak at around 6a.m. If you’re just getting to bed immediately beforehand, you’re missing out on your most restful period of sleep. I advocate getting to bed between 10 -11 p.m. for this basic reason.

Dr. Natasha Turner ND is the author of The Hormone Diet and she welcomes your questions or comments. Although you may not receive a response, your submission will certainly be read and may be selected as a topic for a future column.

Exercise to Lose Weight

While most people who are trying to lose weight are going down the diet route, there is a much more effective long term method of achieving the weight loss you desire along with a fitter, slimmer and more toned body. This can really only be achieved by exercise because it is exercise that forces the muscles to do the work that not only burns the calories and excess fat, but strengthens and tones the parts of the body where the exercises are targeting.

For an overall toned body look, it is best to do a selection of different exercises that target different areas of the body. Here is an example of how doing just one form of exercise can help you lose weight but give you unwanted results in body shape. Say for instance you choose to work only on exercising your legs by working out at the gym on a treadmill and then using weights and apparatus that only target the legs. You will end up with great looking legs, but you may not get rid of the fat belly or any areas of fat that have accumulated on your upper body, such as the upper arms, chest and upper back.

Much better is to vary the exercises so that all areas of your body get some of the workout. Better still is to find exercises that target the whole body, such as swimming. In the gym, you would need to do a circuit of apparatus to work all the different muscle groups, although elliptical trainers are very good for targeting several different areas. This can be mixed up with some time on the treadmill, stepper and rowing machine to work legs, torso and upper body.

Swimming

Of all the exercises you can do, probably the most rewarding, fun and varied has to be swimming. By doing a variety of different strokes and swimming several lengths of the pool at each visit, increasing every time, you will target all muscle groups fairly equally and it won’t feel like a workout. Sure, you will get tired and you can also experience muscle pains especially in the early days, but this is an exercise form that is so easy to do, can be combined with some fun time afterwards and the best part is that you don’t end up sweating like you would in a gym.

Here is another way to do, look at here: How a Hot Bath Can Improve Health and Weight Loss: Bath-Drawing Tips

Cardiovascular Workouts

For fat burning through exercise, the best way of achieving this is by including some cardiovascular exercise in your daily routine. It doesn’t need to be the only thing you do, but on the other hand, if you do nothing else, then make the exercise you do cardiovascular in nature. This is the aerobic type of exercise that raises your heart rate, breathing rate and forces you to sweat and breathe hard. You must sustain this level of exercise for a reasonable amount of time for it to the most good, which is typically 20 minutes or more.

The benefits are that after 20 minutes, your body is forced to start using its store of fat to provide the muscles with the fuel they need. This fuel is initially provided by the sugars in the bloodstream, but over time these sugars become depleted and need to be replaced to enable the muscles to keep on working. The replacement comes from the body’s store of fat, so if you want to burn fat, then keep it going for more than 20 minutes.

Eat a Healthy Diet

Exercise may be the best way to lose weighty, but you still need to eat a healthy diet to complement your efforts and to gain the maximum benefits from what you are doing. Over time, you will get to the stage where you are exercising sufficiently each day to burn so many calories that you will need to eat more to sustain a healthy weight and not become unhealthily underweight. This is why you need to eat a healthy diet, as eating junk food will make it more difficult to maintain the level of exercise you need to do in order to keep burning the calories you are loading in but without the essential nutrients your body needs to sustain its strength and stamina.

So the bottom line is to eat healthy and exercise every day and this will not only lead to the weight loss target you have set for yourself but will help you to maintain a steady and healthy body weight in the long term. In addition to the healthy weight maintenance you will enjoy, you will achieve a great looking body that you will be proud of.

The Top Three Tips for House Training Your Poopy Puppy

House Training

(i.e., housebreaking) is the crucial first step in puppy training simply because it will ensure that both you and your new friend(s) will continue to enjoy your time together. This is a huge commitment, so you and your family, and/or other caretakers of your pet, need to understand that you are all in this together.

  1. Prevent Mistakes: The key to properly doing house training is to understand that you are simply trying to prevent mistakes and to establish the habit of only doing what they need to do outside. It is not a race between you and him, and to be honest, from their point of view, as long as it is not near its food or bed, everywhere else is fair game.
  2. Be Patient: You have to be patient, and strive to reinforce that outside is the only fair game and it helps to have the puppy get used to sleeping in a crate. Their nature will not let them soil the area where they sleep, so they will quickly learn that inside the crate is not fair game.
  3. Be Consistent: Time the trips outside to a schedule and keep to it, no matter what – first thing in the morning, after every meal (we go about 45 minutes after eating; it may be different for your dog and you should take notice for better success), and before bed time. Be consistent! Make each trip a fun experience -no yelling. If they are not successful in peeing or pooping outside on a scheduled trip, it can help to bring them in and re-crate them for about 10  minutes and try again.

Also, unless you are catching them in the act, they will not connect a reprimand with accidents in the house.  Sticking their nose in their excrement is not only cruel, but is meaningless to them.  If you see your pooch starting to sniff the ground and/or walking around in circles or suddenly stop an activity, get them OUT!  Even if they begin to “go” you can say, “Stop!” or “No!” and get them outside asap.

If they are consistently having accidents in the same place, a trick is to put some kibble on the floor so they avoid that spot as a place to “go” and think of it as a place to eat.

It has been our experience that housebreaking two dogs can be a bit more challenging than housebreaking one pup.  While both Max and Henri are definitely able to hold their bladder for a good period of time and don’t pee in the house anymore (rule of thumb is about an hour for every month old they are; i.e., 6 months old, 6 hours of retention time), Henri is a bit more advanced in the other area of housebreaking; i.e., pooping.

For all intents and purposes, Henri is no longer a poopy puppy.  Max, on the other hand, is not as consistent as Henri but is getting the hang of going to the door.  If he has an accident at this point, I feel that it is also our fault for not sticking to the schedule or picking up on their signals.

It’s a learning process for both dog and owner.  Be patient and be prepared with a stain and odor Remover.  We have had great success with Nature’s Miracle® which is safe and really works on all surfaces.

The bottom line really is to be consistent and heavily reward your dog for going outside.  This message does get through eventually and when it does, both you and your pet will feel very accomplished.

Sandra for the Food Tip!

Our pups are notorious for their changing taste in food.  Like so many before them, not to mention my own child, they like their treats but need their nutrition.  We have tried chicken broth, which worked for one but not so much the other; also, wet kibble, dry kibble, warm water, cool water, Cheerios in the bowl, etc.

As it happens, I tweeted out for some solutions and my Twitter friend, Sandra March, tweeted back with a great suggestion to boil ground turkey and mix it in with the kibble.  Her dog is also picky and this works for her.

So far, so good.  They love the turkey and it’s a LEAN protein, so we’re minimizing the fat in their diet as well.   Just a little mixed in with the kibble is a great addition to their diet and they licked the bowl clean!

We want to know what YOU think!  Please click on Post title and  leave a Reply!

Why uterine cancer pain?

Uterine cancer is the most common female cancer, second only to breast cancer. Uterine cancer, including cancer and cancer-Miyazawa, both about 3-5:1.

Cervical cancer by histology can be divided into squamous cell carcinoma and two types of cancer, cervical squamous cell carcinoma often, accounting for about 95 percent of cervical cancer. On its course of development can be divided into: carcinoma in situ, early invasive and invasive. Uterine cancer body structure mostly adenocarcinoma, a small number of uterine cancer in the body may be associated with squamous cell components.Uterine-cancer and cervical cancer compared to slower growth, the shift was relatively late. Uterine cancer diagnosis and CT can be used to make ultra-B.

First, the cause of uterine cancer pain:

1), the tumor itself caused by the pain: As the rapidly growing tumor is coated tension increased uterine bleeding caused pain.

2), uterine cancer caused by the transfer involved tissues or organs such as lymph nodes, and so on peritoneal pain.

3), the pain caused by cancer treatment: surgery, radiation therapy, and so on, may intervene in the treatment of pain.

4), or psychological pain caused by other factors.

Second, the mechanism of uterine cancer pain: invasive cancer or violations of blood vessels, nerves, lymphatic vessels, soft tissue, bone tissue or organs, or to stimulate their oppression, which caused pain. Tumor cell growth process some of the pain caused by chemical substances cause pain.

Joint Knee Pain Relief

A variety of things may cause physical discomfort. It may be an old ski injury or an accident. It is often caused by obesity- the excess weight being more than the joints can endure. Sometimes it’s caused by a sedentary life style. The afflicted areas are tender, any stress hurts. If you analyze the causes, often simply consequences everyday living, and then couple them with the wrong foods in your diet, you add up the problem. This results in joint pain. You’ll find yourself sitting when you’d rather be dancing.

There are numerous knee pain relief available today. But Joint Kote is ahead of all of them because it has so many all – natural herbal ingredients.

These ingredients from nature are recognized by the body’s chemistry, and are easily metabolized into your system. The ingredients are specially chosen to provide you with support for total joint knee health. Glucosamine Complex, Chondroitin Sulfate and MSM all work together, to supply your body vital strengthening nutrition. Vitamin C, Ginger, and White Willow Bark support your general good health.

It’s not that Joint Kote is amazing, stupendous, or sensational. You’ve heard all that before about other supplements of knee pain. No, the product is just a logical, sensible formula, based on a solid scientific understanding of the factors involved. It is distinguished from ordinary pain relief by a powerful combination of ingredients.

It is a unique new formula that goes beyond the ordinary products. It will help you feel like dancing again. You’ll feel like playing with the children, you’ll be ready to get back into sports, go to work, swing a hammer, and look forward to making love with pleasure. Stand up straight and tall, throw a ball, and plant your garden or do crochet.

The product supports healthy knee joints – and that’s exactly what you’re looking for!

Phentermine Reviewed – A Highly effective Diet Product for Weight-Loss

The most recent evaluations recommend Phentermine is among the greatest weight loss supplements available on the market today. It’s therefore efficient in lowering your hunger, using fat, managing glucose levels and cravings for food. The medication can be obtained from all top health-related shops with no need of health practitioners prescription. The primary component in this weight reduction medicine may be the suggested hunger suppressant named hoodia gordonii. The elements in the dietary plan tablet are authorized by FDA, so it’s among the most dependable options for losing fat. The greatest point about the diet is that its fresh edition, referred to as Phentramin-D, has additionally struck the marketplace and could be acquired through the health-related item sites.

When comparing to a number of other burning fats options, Phentermine demonstrates a chief in the market. This can be a medication that’s quite popular to obtain gone obesity. Not just it’s quality elements, however the medicine has furthermore demonstrated for reducing weight in several overweight people. According to the numerous Phentermine evaluations from medical professionals and users, the medication is impressive for secure and fast weight loss among users. The dietary plan tablet includes a reduced possibility of unwanted effects when compared with different products for losing fat. Nevertheless, it’s necessary to consult your physician before you purchase these kinds of supplements from shops. Your wellbeing advisor provides you several guidelines regarding how exactly to utilize, when to us it for greater outcomes.

What’s poor with Phentermine?

In accordance with some evaluations, hoodia gordonii, the primary component in the dietary plan tablet, doesn’t market hunger reductions and has been explained to possess no impact on reducing fat. The medication has lasted on unwarranted hype, but hype alone can’t provide the specified outcome to customers. The kind of medicine isn’t regarded secure for individuals who are vulnerable to psychological disease, allergies, thyroid condition, diabetes or some other illness. You have to observe that the product could cause headaches, possible liver disappointment, nervous sensation, allergic attack, minor insomnia and some anxious issues. It will perhaps not be eaten by kiddies, expectant mothers, and those people who are in routine of cigarette services and products.

Is it Scam?

Do Phentermine Weight Loss Supplements Work? These tablets are scientifically confirmed for weight reduction, when we pass Phentermine evaluations. If they are used by you with workout and correct diet, they truly work very well for weight loss. They’re the most truly effective method to manage the meals urges, burn up the fat and therefore accomplish the weight reduction objective in a period of period, as they’ve been already authorized by FDA. Nevertheless, we’ve likewise obtained several unhappy person reviews that nullify the advantages of this medication statements. There are also some reviews regarding unwanted effects of the medication. Anyways, in the event that you don’t need choose these items, there are lots of options obtainable in the marketplace. To find out more about tablets for losing fat, simply visit some well-liked wellness websites and remove the important points.

How Bee Pollen Can Help Benefit You

Not many people realize this, but pollen that comes from bees is great for your body and your overall health. The pollen comes from bees and it has been known to be very nutritional for the body. It has been used in many studies and they show that the pollen can help cure certain health problems.

In this article, we will go over some of the benefits of the pollen with you. These benefits are great for your body and we here highly recommend taking in enough of it in your diet. Read on to learn more about this great nutrient!

Benefits

It has many health benefits. Before we discuss the health benefits of bee pollen, first we need to explain to you what it is. It comes from bees and it contains vitamins, minerals, lipids, carbohydrates, and most importantly proteins. It also contains bee saliva as well in some cases.

Please remember that it is not honey, royal jelly, or venom. None of these products contain it at all. This nutrient has been known to be very beneficial to the body. Some skin products, such as lotions contain bee pollen. This is because it has the ability to soften the skin. Many diaper rash creams and eczema creams contain this bee nutrient.

Many doctors are also recommending it for those who are dealing with alcoholism, asthma and allergies. This is because it could help with inflammation problems and can help with those who are dealing with any type of stomach problem as well. This type of pollen is all natural, but make sure you check with your doctor before you take it to help cure yourself as your doctor could possibly advise against it.

Athletes, listen up! This all natural bee product can be used to help improve overall athletic performance. This is great for those who are playing competitive college sports or in the professional leagues.

Also, if you are recently suffering from cancer and are undergoing chemotherapy can benefit from taking in this supplement as well. It has been shown to be very therapeutic. The best aspect of the pollen is that it is safe to take as well! Taking it long term could cause harm to your health, but other than that it is fine to take.

As you can see, there are nutrients that many people do not think about taking daily. Now you know what is bee pollen good for you and we are sure you will love the benefits of it as well. You can find it in many natural food stores and it is not too expensive depending on where you buy it.

Buying it online is of course the cheapest of all, especially if you use a website such as amazon.com. We are sure you will love this product as much as we here do! It is truly great for your health and we are sure you will agree.