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Sound Body, Sound Mind: 10-Minute Yoga Workout Before You Leave the House

Sound Body, Sound Mind: 10-Minute Yoga Workout Before You Leave the House 150 150 Pocket Health

 

Increased muscle mass and significant weight loss really is possible with Yoga!

Since the only weight you lift is your own, yoga is a great way to burn fat AND gain muscle.

Jessica Matthew’s fast but efficient feel-good yoga flow, you can improve muscle tone and flexibility.

Cat-Cow Pose

Start in a table top position with wrists below shoulders and knees below hips. Inhale, releasing belly towards mat, tilting tailbone and chin upward toward ceiling for cow pose. Exhale and round back high, guiding chin toward chest for cat pose.

Low Lunge to Gentle Twist

Step right foot between hands, keeping left knee and shin on mat. Place left hand on mat directly inside of right foot and extend right arm toward ceiling, rotating with upper back into a gentle twist.

Revolved Lunge to Exalted Warrior Variation

Tuck left toes under and lift left knee and shin off mat, balancing on ball of left foot in a high lunge position. Rise up, rotating torso to right side of mat, reaching right arm back and left arm forward in opposition.

Warrior II to Revolved Triangle

In crescent lunge variation with feet 3-4 feet apart, plant back foot, turning left toes out at slightly less than a 90-degree angle while maintaining a lunge in front right leg.

Simultaneously rotate torso open to left side of mat for warrior II, outstretching arms in opposition toward front and back edges of mat with palms facing floor.

Straighten right leg and step left foot in slightly, rotating torso to the right. Release left hand to inside of left foot and reach right arm toward ceiling for reverse triangle pose.

Plank to Four-Limbed Staff

Square hips and shoulders to mat, with both hands on the floor. Step right foot back in line with left coming into a plank position. Shift forward slightly and bend elbows, keeping them close to body as you lower halfway down until upper arms are parallel with mat for four-limbed staff pose.

Upward Facing Dog to Downward Facing Dog

Inhale, press palms and tops of feet into floor while extending arms, and lift thighs off floor. Soften hips slightly toward mat while at the same time lifting through chest.

Exhale, tucking toes under and extending legs, drawing hips and tailbone toward ceiling to create an inverted V shape with the body.

Continue to allow head and neck to remain positioned between the upper arms, with feet hip-width apart and spine elongated in downward facing dog.

Forward Fold to Garland Pose

Step feet to hands, hinging at hips as torso draws towards thighs for forward fold. Step feet out wider than hip-width apart, drawing toes out and heels in.

Slowly lower into a low squat position for garland pose with palms at heart-center and chest lifted.

Chair Pose to Airplane

Hinge hips and bent knees, lowering to a narrow stance squat. Extend both arms upward for chair pose, maintaining a slight pelvic tilt to keep core engaged.

Shift weight into right foot, extending left leg back until parallel with the floor. Reach both arms back with palms facing one another, coming into airplane pose.

Crescent Lunge Variation to Lizard Pose

Bend right knee and softly connect left toes to the mat, transitioning into a high crescent lunge variation, while keeping arms outstretched toward back edge of mat. Release left knee, shin, and top of foot to mat and draw both hands to inside of right foot.

Draw right foot up and out toward upper right corner of the mat and release forearms to floor for lizard pose, keeping hips and shoulders squared to mat.

Being healthy, flexible and strong equates to quality of life. It’s never too late for anyone to become better at anything.

The Bulletproof Diet In Bullet Points

The Bulletproof Diet In Bullet Points 150 150 Pocket Health

If you’ve been seeing your friends’ social media posts about putting butter in their coffee, don’t be so surprised. Bulletproof coffee, as they call it, is but one component of the Bulletproof Diet.

Created by twenty-something Silicon Valley tech whiz David Asprey, it was something he needed to do to help him keep his obesity in check. (He once weighed 300 lbs and has since lost 100 lbs!) Warned by many doctors about the serious health risks he was facing, Asprey tried everything from The Atkins Diet to the Paleo Diet, low-carb, high-protein diets and everything in between. When nothing worked for him, he attempted to “hack” his own system in order to find a meal plan that would work specifically for his body – both mentally and physically.

The result? An intricate yet easy-to-follow plan that focused on a diet high in saturated fat. Believe it or not, saturated fat is said to be good for the liver, helps boosts the immune system and helps repair your body tissues. As Asprey says in his book The Bulletproof Diet, it’s the quality of the fat you eat, not the quantity. Not exactly sure how that could work? Here is his Bulletproof Diet outlined in bullet points.

  • This research-based diet is designed to reduce body fat, enhance mental performance and prevent disease, while leaving you feeling full and energized.
  • The main rule of thumb: Sourcing 50-60% of your daily calories from healthy fats such as avocados, coconut oil, and grass-fed or pastured animals; 20% from protein and the remaining 20-30% from fruits and vegetables. (Remember to replace sugar-filled fruits like bananas, oranges and grapes with low-sugar ones like blueberries.)
  • It is highly suggested that you get your first dose of saturated fat first thing in the morning (Bulletproof Coffee with butter or coconut oil) to give you a stable current of energy and boost your metabolism by up to 12%.
  • There are no hard rules on calorie count and measurement. You can eat until you feel full and the body will take care of the rest. This is assuming you choose only food that is good for you.
  • The Bulletproof Diet is arranged into a spectrum of vegetables, oil and fats, protein and fruits and starch so you can choose how “hardcore” you want to be.
  • The Bulletproof Diet requires intermittent fasting where you must eat all your meals in a span of 8 hours and fast the rest of the time. This signals the body to simultaneously burn fat, build muscle and improve brain functions.
  • The Bulletproof Diet also requires that you do a Protein Fast where you must not consume any protein for one day a week. This is believed to cleanse your inner cells, reduces inflammation and kick starts weight loss.