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1. To Feel More Confident, Try Yoga
The science: A little down? Assume upward dog.

A 2010 study published in the Journal of Alternative and Complementary Medicine examined the anxiety levels and moods of people who practiced yoga for an hour three times a week.

Another 2010 study, published in the Al Ameen Journal of Medical Sciences, led by Herur, looked at the physical effects of yoga on new practitioners and linked the practice to improved overall mood. The researchers found that in the study’s subjects the parasympathetic nervous system—the part of the nervous system that promotes relaxation—kicked into high gear “around three months after starting yoga,” says Herur.

How to put it into practice: If you’re new to yoga, your first step should be to learn correct breathing, says Lynn Louise Wonders, a yoga teacher and the owner of the Yoga Room, in Marietta, Ga.

Wonders advises, “Breathe in through your nose to the count of five. Hold for two counts, then exhale through your nose to the count of five, emptying your lungs completely.” Repeat five times. Now you’re ready to merge the breathing with movement.

Aim to take one 60-minute class a week. But even 10 minutes done every day at home may improve your outlook. The key is consistency.

2. To Sleep Better, Try Pilates
The science: People who report sleep problems are sometimes just having a hard time relaxing, since good sleep is difficult to achieve when you’re stressed and can’t wind down. But there’s a promising fix: Recently published research from Appalachian State University, in Boone, N.C. found that practicing Pilates was associated with better snoozing.

3. To Increase Your Energy, Try Cycling
The science: When you spin your wheels, you’re not just spinning your wheels—even if your bike rides aren’t Tour de France length. Researchers at the University of Georgia in Athens (UGA) found that after a single 30-minute session of stationary cycling, subjects reported a boost in their energy levels. In addition, the authors of the study were able to record positive electrical changes in the subjects’ brains related to energy (the measurements were taken by an electroencephalogram). “The cycling seemed to activate brain neural circuits that make a person feel energized,” says Patrick O’Connor, a professor of kinesiology at UGA.

“We tend to think of physical activity as being tiring, but in fact physical activity adds energy to our lives,” says Kate F. Hays, a clinical and sport psychologist in Toronto.

How to put it into practice: Although a single session of cycling will put some pep in your step, for lasting results, try cycling “at a light to moderate pace on a stationary bike for 15 minutes three times a week,” says Rick Mayo, a cycling instructor and the owner of North Point Personal Training, in Roswell, Ga. This will provide the stimulus needed for a consistent increase in energy. And don’t limit your workouts to the gym. Research shows that any kind of exercise done outdoors may boost energy more than indoor activity does.

4. To Achieve Clarity, Try Weights

The science: Lifting dumbbells is obviously great for toning your triceps, but it does the same for your mental muscles. In a November 2010 study published in the Journal of Clinical and Experimental Neuropsychology, older adults who did simple, low-intensity weight-training exercises three to five times a week for one month performed significantly better on cognitive tests than did the control group, which did no weight training. Specifically, the weight-training group improved in executive function, which includes the ability to plan, regulate behavior, and multitask, says Cay Anderson-Hanley, the lead author of the study and an assistant professor of psychology at Union College, in Schenectady, N.Y.

A 2010 study published in the Archives of Internal Medicine found that one-hour sessions of weight training, done once or twice a week for a year, increased participants’ ability to focus their attention and make the right choice on a challenging brain test, according to lead author Teresa Liu-Ambrose, an assistant professor in the department of physical therapy at the University of British Columbia. In this study, participants started with two sets of eight repetitions and increased the weight load once they could handle more than eight reps while maintaining proper form. While researchers are still examining why the mind-muscle connection exists, one area they’re exploring is growth factors, such as brain-derived neurotrophic growth factors. These growth factors help the brain generate new neurons, even later in life, and help increase the flexibility of existing ones.

How to put it into practice: Beginners can try three weekly sessions, each including three sets of the exercises used in Anderson-Hanley’s study (which can be found on the National Institutes of Health website).

5. To Reduce Stress, Try Tai Chi
The science: Recent studies have shown the stress-busting benefits of Tai Chi, a popular form of an ancient Chinese martial art that is essentially a combination of movements and positions that flow into one another. In fact, Tai Chi was linked to reduced stress in two separate studies last year—one in the British Journal of Sports Medicine and the other in the Journal of American College Health.

In Tai Chi, which is traditionally done in a standing position, you repeatedly shift your weight back and forth, engaging the muscles in both your upper and lower body, as well as employing rhythmic breathing. Because the shifts are slow and fluid, they relax your muscles and calm your mind while improving your balance, strength, and flexibility. This “meditation in motion,” as it is sometimes called, is said to stimulate the body’s flow of what the Chinese refer to as Chi (pronounced chee), or life force. Whether or not you believe the force is with you, psychologist Kate Hays theorizes that Tai Chi’s mellow pace and precise actions focus the mind and serve as a reminder to take things more slowly.

How to put it into practice: New to Tai Chi? Consider learning the basic series of movements at home with a DVD. Seek out more advanced study with a teacher. For maximum benefits, strive to practice for up to 20 minutes every morning.





Related Article: Beyonce Encourages Kids To Move Their Bodies With New Video

According to the lets move website, over the past three decades, childhood obesity rates in America have tripled, and today, nearly one in three children in America are overweight or obese. The numbers are even higher in African American and Hispanic communities, where nearly 40% of the children are overweight or obese.

Check out the commercial:

Do you feel Skechers is being bias and sending the wrong message about body image to young girls? We’d love to hear back from you.  There’s currently a petition to discontinue this shoe.  If you’d like to sign this, click here

Related Article:  Americans Rank Number One For Obesity Rate

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Excercise Your Eyes

Here are a few yogic eye exercises to strengthen eyes and connect with your beloved.   They are easy to do and most of them can be performed any time of the day, wherever you are.  Join certified Yoga instructor Robin Downes as she takes you on a Yoga Flava TV : Sensual Healing Journey For Your Eyes entitled “Sight & Surrender”.

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Throughout the DVD,  he walks you through the gym with simple workout tips you can do during your gym time or in the comforts of your home.  Check it out!

If you’re interested in purchasing the full length DVD, click here

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This January, USA Today launched their annual Weight Loss Challenge with Richardson Joyner giving simple New Year’s resolutions to exercise. As we start March, many of us want to step up our workout.  Spring is near!

Check out these 6 tips to step it up:

1• Set new short-term and long-term goals that are SMART: specific, measurable, attainable, realistic and time-specific.

2• Keep a journal and write down your vision. Make it attainable.

3• Challenge yourself when you hit a plateau in weight loss. Change the activity to include new activities. Or bump up the frequency and intensity of your workouts.

4• Be committed and productive so you see results. You may have to make adjustments with your nutrition and fitness plan.

5• Have positive talks with yourself. Success is intentional when it comes to your health.

6• Reward yourself as you reach your goals. This will help keep you motivated.

Click here for full article and more tips

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It is a little-known fact that Yoga first began in Africa, specifically Kemet (ancient Egypt). Yoga, which means union, is for everybody. I would like to see people of African descent reclaim this ancient holistic practice for themselves and incorporate it into their modern lives.

Isis

The young Egyptians (Kamites) of Northeastern Africa were educated in a system of higher knowledge called the “Mystery System” by Egyptologists. They had to acquire a high level of competency in Yoga before they were  considered mentally and spiritually prepared to master the rigors of mathematics, engineering, medicine, astronomy, astrology, architecture, literature, religion, metaphysics, ethics and philosophy.

According to the book The Metu Neter by Ra UN Nefer Amen, these ancient Africans migrated to India and became what are now known as the Dravidian Indians. They passed on teachings and spiritual practices that later evolved into Hindu beliefs and yoga practices.

Yoga Began In African

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Yoga in the Modern World

Many of us are living with dis-ease, a fast track life that leaves little time for self-nurturing. People of color often have an especially hard time in modern society living up to expectations and illusions created by the mainstream media. The African-American community has high instances of obesity, hypertension, diabetes, anxiety and depression. Yoga is very soothing to the mind, body and emotions, which helps lower stress and blood pressure levels. It can also deliver a good cardiovascular workout that can help you lose weight while strengthening and toning your entire body. It can also help you sleep more soundly, leading to clearer thinking and awareness.

The following video clip shares a lecture by Yoga Master, Yirser Ra Hotep will explore the mind/body science of Yoga as a system of healing and transformation that was created by the people of Kemet (Ancient Egypt). Yirser who has over 30 years of experience as an instructor, researcher and innovator in the field of Yoga will shed light on the African origins of Yoga, it’s symbolic representation in ancient Egyptian spiritual iconography and how it can be applied today to heal, balance and energize our community.

Sending positve vibes to Elev8 - Robin Downes‘ Yoga Flava

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Yoga is an ideal way to get your sensual core in to shape.  Stamina and strength is sexy.  You’ll look better and feel sexier after regular practice. Many poses increase circulation to the pelvic region which becomes more “alive,” and can lead to a more satisfying time in the sack.   Yoga releases the emotional and physical constrictions we have around life’s challenges, it takes you to a place where you are more receptive to all things, which also helps you become more open and receptive to intimacy.

Watch the followinf video, which features certified Yoga instructor Robin Downes as she takes you on a Sensual Healing Journey entitled “Core Control”.

Like this video? Please leave a comment below and let me know if it worked for you. Also, let me know what else you would like to know about yoga and spirituality.

Join Robin Downes on BlackPlanet.com

Blackdoctor.org has 10 ways to trick yourself  into working out and/or maintaining your workout schedule.  Check them out!

1. Channel that glorious post workout feeling. Whenever you feel the instinct to skip a sweat session, imagine how accomplished and energized you feel after just 30 minutes or an hour of exercise. Just get there already.

2. Make a date with a friend or fitness trainer. If you set a time to meet someone, you’ll feel obligated to go, even when your mind and body are telling you otherwise.

3. Create a healthy post workout routine and make time for it too. Reward yourself after a workout by scheduling extra moments to relax in the steam room, get your hair done, get a hot coffee, or simply sit and enjoy some good, healthy food.

4. Schedule your workout early. Get going in the morning before the day’s distractions detour you from your workout intentions.

5. Carry a motivational token or photo with you. Beyoncé says she keeps a painting of an Oscar at the gym, so she’s literally running toward her next goal. Snap a shot of the dress you want to wear on your next date, a beautiful beach you hope to visit this year, or even yourself at your best, and make it the wallpaper on your phone. When you feel like caving, look at it as a healthy reminder.

Easy right?  You can do it!

Click here for tips #6-10 and full article

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