Are you smitten by six-pack abs of celebs on TV?Do you envy people with perfect cuts and abs?

Are you planning to buff up your muscle mass?

If yes, then it goes without saying that you are already started your research on protein powders and how to get the most of it. To get the perfectly chiseled body like celebs you might know that eating right and working out regularly is not enough. In fact, using the right protein powder is crucial to maximizing the results of your workout. Protein powders help the body to cope with heavy workouts and get the desired results as quickly as possible in a healthy manner.

Here are some of the most common protein powders and their benefits[1]:

Protein is the building blocks of the body and is essential in building muscle

Protein in the concentrated form (concentrated protein) helps the muscles to recover quickly from heavy exercise as it is absorbed quickly by the body

The best protein powders are rich in digestive enzymes maximizing protein absorption

Protein powders prevent muscle injuries from workouts

Due to all these benefits and more, protein powders are an irreplaceable component of bodybuilding. However, not all protein powders are worth the money as they do not provide the right combination of nutrients and supplements needed by the body post-workout.

Interestingly, with the number of protein powder brands and products increasing in the market, it has become difficult to identify which type of protein powder is the best. Most people do not know how to choose the best protein powder and end up getting the wrong one. However, looking at the list of ingredients and understanding the benefits of the base protein powder used in the product can give you a clear picture and help you pick the best protein powder.

How to Choose the Right Protein Powder?

To save you some time and trouble, we have compiled a list of the different types of protein powders along with its benefits and reasons for making it to the list.

Whey Protein

Whey protein is also known as the complete protein as it contains the nine essential amino acids that the human body cannot make on its own. Whey protein is made from cows milk and is the fastest among all other proteins to get absorbed into the bloodstream. Furthermore, it has the highest concentration of leucine, an amino acid, which is best needed to build muscle and is highly beneficial for people who workout regularly. Whey protein powder includes both whey protein isolate and whey protein hydrolysate which are lactose, high-protein powder with the ideal amount of carbohydrates and fats to ensure maximum muscle gain[1].

Ideally, the best time to consume whey is within an hour after a workout with an ideal dosage of 20g[2]. However, this dosage is for people that have the training or exercising regularly. Consult a doctor to ascertain the perfect dosage for you based on your routine, diet and body type.

Casein Protein

Casein Protein is the primary protein present in milk. Unlike whey protein, casein has a slow absorption rate which acts as a deterrent to building muscle quickly[3]. Nevertheless, its main advantage is that its effects on the body last for a longer duration compared to whey protein. Therefore, it is widely used as meal replacement shakes such as some people consume it for breakfast to fuel their daily routine or have it just before sleeping.

Soy Protein

Soy protein is a vegan protein; therefore, it is perfect for people who are lactose intolerant and those who are vegan. Defatted and dehulled ground soybeans are the main ingredients of soy protein. However, soy protein too, like casein protein, is not absorbed quickly. Instead, the digestion rate is even lower than that of casein protein. Nevertheless, soy protein contains the amino acids arginine and glutamine in greater quantity compared to other types of proteins. Regarding supplements for maintaining or building muscle derived from plants, it is considered highly effective.

Pea Protein

Yellow pea is the source of pea protein. One of the best attributes of pea protein is its digestibility compared to other proteins derived from plants. Therefore, it is an excellent option for someone with a weak digestive system, who is lactose intolerant or has problems with soy.

However, despite the advantages of pea protein, it also has a few glaring drawbacks. One of the most glaring drawbacks is that it does not have all the essential amino acids that casein protein and whey protein have. Therefore, it is not identified as a complete protein[3]. Nevertheless, combining pea protein with other proteins derived from plants will transform it into a complete protein.

Egg White Protein

As the name suggests, this protein powder is made from dried egg whites. One of the main qualities of egg white protein powder is that the digestion rate is higher than casein protein but lower than that of whey protein. However, egg white protein is less effective regarding the synthesis of muscle protein when compared to casein or whey protein. It is effective as a meal replacement substitute, especially before bed. Furthermore, egg white protein can be combined with another protein powder to ensure additional benefits. However, it is recommended that you consult a doctor before doing so to ensure that you have the perfect combination according to your body, diet, and routine.

Rice Protein

Rice Protein is a useful source of protein, especially for vegans. It may be surprising, but rice protein is an effective source of protein that not only helps in boosting muscle growth but also in reducing weight gain. A 2015 study published in the Journal of Sports Science & Medicine[3] suggested that the unique peptides present in brown rice protein help in reducing weight gain even more than soy protein. A common stigma attached to rice protein is that since it is made from rice, it is bound to be full of carbohydrates with minimal protein content. Interestingly, brown rice is an alternative to whey protein and contains essential amino acids in addition to 37% total protein[3]. However, brown rice protein does not contain all of the essential amino acids; thus, it has to be used with another source of essential amino acids to ensure that it provides maximum results.

Get Quality Fitness Supplements Exclusively At 1mg

Hemp Protein

Hemp Protein is a protein that is sourced from plants and is well-liked by vegans. However, people tend to prefer other protein powders over hemp protein. The reason that hemp protein is at the proverbial bottom of the shelf meaning the protein content of hemp protein is the lowest when compared to other protein powders such as whey, casein, and soy. But hemp protein powder offers the advantage of providing a healthy dose of omega-3 fatty acids and fiber[3]. Thus, it can be combined with another protein powder to make it a complete protein powder. Hemp protein is particularly useful in completing your nutrient intake rather than boosting your protein intake.

To Whey or Not To Whey

The different types of protein powder might have given you enough idea to understand which protein powder will work best for you. There are a plethora of options when it comes to protein powders and other post-workout supplements, but not all benefit the user equally. As every protein powder has its own benefits and shortcomings, select the one that suits you the best based on your body, workout routine, and goal.

Most companies are simply trying to capitalize on the fervor of gym-enthusiasts by selling the dreams of the perfect body without talking about the work that goes into it. Simply taking protein powders is not enough! A rigorous workout routine is also important to get the best results. A combination of post-workout supplements along with regular exercise and weight lifting is essential to achieving the body of your dreams.

As far as choosing the best protein powder for yourself is concerned, you need to pay attention to every ingredient and what it does for the body to make the right choice. Each powder has its combination of helpful nutrients, but not every configuration of ingredients applies to everyone. For example, whey protein powder is more beneficial to someone who is actively looking to increase muscle growth, but if they are vegan, then they have to reconsider their choice. The bottom line is that you can find the best protein powder for you by doing thorough research of the ingredients present in them and knowing clearly what you need. You can even ask your nutritionist or dietician to help you choose the one that fits your body. Some trial and error might be required but it would not take too long to figure out the perfect protein powder for you!

Comment below and let us know which type of protein powder has served you the best and what were the results.

References:

View post:
Types of protein powders and their benefits - Times of India

Ah, to be twenty-something able to eat whatever we want, survive on minimal shut-eye, and let exercise fall by the wayside without too much fallout.

Then we hit our thirties, forties or fifties and suddenly health and fitness is a far more complex beast.

It's clear there's no one-size-fits-all approach to staying in shape, so how do we ensure we're looking and feeling our best with each passing decade?

Nutritionist Dr Joanne McMillan and fitness expert Wendy Smith (The Healthy Mummy) know all too well the evolving nature of maintaining health and fitness as we age. Together, they've carved out some nutrition and fitness guidelines to make staying on top of your health at any age a breeze. Here's what they recommend.

You could be short on time and sleep due to career progression, a growing family or social commitments. And that's where these clever nutrition and fitness shortcuts come in handy.

In your thirties you want your diet to contain plenty of slow-release energy foods what McMillan refers to as "smart carbs". But forget slaving away in the kitchen she suggests stocking up on a range of ready-made healthy supermarket staples.

"I love these microwavable wholegrain rice packs. I've been buying this kale slaw it's fantastic with a sort of yoghurt-y dressing ... Canned beans, canned tuna all of these foods are great," Dr McMillan tells Today.

In the fresh produce department, you can't go wrong with low-GI veg like sweet potato and legumes.

"That's going to help you to control your appetite and really help to keep your energy up while you try to control you weight."

In the fitness department, Smith says if you're lacking in motivation (but not in excuses to avoid exercise) tracking your diet and activity levels on a phone app can help make you more "accountable."

Once you're ready to get active, Smith suggests a core workout involving rotating knee lifts particularly for women who've given birth.

"It's all about abs, butts and thighs. As a new mum you want to close the gap between the abdominal muscles. Some people might have diastasis recti [abdominal separation after birth] or sore back problems. It's really good for the core."

This decade is all about protection, good fats, and eating according to your exercise output, according to McMillan.

"What tends to start happening as we head towards menopause, and particularly around menopause, you might find you're getting more fat around the middle, and that's the hormonal changes," she says.

Upping your level of foods containing mono-unsaturated fats, like extra virgin olive oil, avocado, nuts and seeds, can even help with portion control.

"Get plenty of fruits and veggies in there, as that's also when we start needing our antioxidants so we're ageing as well as we possibly can."

This is also a decade in which risk of injury sky-rockets, family demands increase, and self neglect takes a toll on your energy levels like never before.

If you're short on time, Smith recommends this exercise.

"Lunges this is a really good one. Lunges are great because it's working pretty much your whole body, and your abs, your butt, your thighs the core areas that we really want to focus on."

The other thing that happens when you go through menopause is your bone density takes a big drop, McMillan says.

The solution? Healthy, calcium-rich foods.

"Dairy foods are fantastic for calcium. If you're trying to avoid dairy then look for calcium-fortified plant based [foods]."

If dairy isn't an option, the nutritionist also swears by salmon or sardines with edible bones as a great source of calcium.

Things like oily fish, anti-oxidant-rich berries and fruit and veg can also reduce inflammation which can be a huge issue as we get older.

For exercise, walking can be a great way to safely get exercise and reduce risk of injury and doing so in the sunshine has an added bonus.

"Get outdoors and walk and then you get your vitamin D."

Watch the full Today segment above, or to catch up on the latest episodes visit 9Now.com.au/Today

Continued here:
How to stay motivated and healthy in your 30s, 40s and 50s - 9Honey

All of us feel tired sometime or the other. A hectic lifestyle, late nights, long work hours and stress can bring down your energy levels as can certain health disorders. But if you are unduly tired at all times, the fault may lie with your unhealthy diet. Nutritional deficiency can cause chronic fatigue and leave you listless and drained of all energy. In other words, if you are not eating healthy, you will have a low energy level.

A proper balanced diet is essential for overall health and optimum energy levels. It is important to eat nutrient dense foods that contain fibre, healthy fats, carbs and proteins. Antioxidants, vitamins and minerals are essential if you want to maintain your energy levels throughout the day. These foods can infuse you with energy and keep you going till bedtime. Keep away from processed foods and carbonated drinks and beverages. Caffeine can give you an energy boost but too much can leave you feeling sluggish.

Let us take a look at some deficiencies that can bring down your energy level.

Any deficiency in this mineral can bring down energy levels. It can also leave you feeling depressed. Magnesium is essential for musculoskeletal health and it rejuvenates the nervous system and boosts energy production. Avoid stress and exercise regularly. This will boost the absorption of magnesium by your body. Green leafy vegetables, nut and seeds and legumes are good sources and you must include them in your daily diet. You may also go for magnesium supplements but do so only after consulting a doctor. You can also go for Epsom salt baths. Here your body is able to absorb the magnesium through your skin.

Lack of enough vitamin D is one of the main reasons why people are so tired these days. Most people hardly have the time or the inclination to get outdoors and soak in the sun, the main source of vitamin D. Vitamin D deficiency can cause muscle fatigue in people and this can make them tired all the time. This has actually sapped the energy of many people today. Hence, it is important that you push yourself to go for a walk and spend some time in nature.

You can also source it from fatty fish, egg yolks and fortified foods. Supplements are another option. But, if you can replenish the vitamin D levels in your body naturally, why go for supplements? Keep that as the last option.

According to the World Health Organisation, iron deficiency is the most common and widespread nutritional disorder in the world. This deficiency can leave you drained of all energy. It may also make you anaemic by slowing the production of haemoglobin. This affects cellular growth and repair. This deficiency is very common in people following a vegan lifestyle and menstruating women. Be sure to eat more of green leafy vegetables, meat and poultry and legumes as these are a good source of iron. You may also go in for fortified foods like cereals and drinks. Also include vitamin C rich food in your diet because this vitamin helps your body to easily absorb iron. Or, you can take supplements after consulting your doctor.

Researchers from Duke University Medical Center have identified a mechanism that allows cells starved of iron to shut down energy-making processes that depend on iron and use a less efficient pathway involving glucose. It shuts down the energy hub of the cell, the mitochondria, which takes glucose and turns it into cell energy fuel, or ATP. If you are low on ATP, you will become tired and lethargic.

This vitamin is usually found in animal products. Hence, vitamin B12 deficiency is more prevalent among people who follow a vegetarian or a vegan diet. This vitamin is essential for the level of energy in your body. It actually absorbs the energy from foods that we eat. It maintains the health of your nervous system stay healthy and stimulates the formation of red blood cells. It also leads to better integration of folic acid in your body.

An under-active thyroid gland may leave you feeling tired all the time. If you have this condition, your thyroid gland is not producing the required amount of thyroxine. This leads to hormonal imbalance, a slowing down of the metabolism and low energy levels. There are medications to treat this condition. You may also try to deal with your condition by adding selenium rich foods to your diet. Have a lot of nuts and seeds, eggs, meat and green leafy vegetables. Avoid broccoli, cauliflower and cabbage as these foods can adversely affect thyroid function.

Chronic insomnia may also lead to very low energy levels. If you cant sleep at night despite being tired, you may need to see a doctor and find out why. This is not natural, and it will keep you devoid of any energy during the day. It will affect your normal routine and bring down productivity. This could be due to certain health complications. So, it is better if you see a doctor and find out the root cause of your insomnia.

This is certainly contradictory, but if you rest throughout the day, you will only feel more tired by the end of it. So, get out and get some exercise. This will energise you and also improve your mood and make you fit. This is true even for people suffering from chronic fatigue.

Published: September 20, 2019 9:07 pm

Read the rest here:
Low energy level - It may be due to deficiencies - TheHealthSite

Anyone who says they don't like yoga hasn't tried it yet or is lying straight to your face. That's because a yoga workout can be super lazy, crazy hard, really long, or, like, five whole minutes. My point is: Errbody can dance to the beat of their own yoga flow...or something like that. So what's not to love?

You'll need to BYOGoat to get in on that goat yoga situation, I hunted down 14 other kinds of yoga Youtube videos that you can do at home no matter your vibe (but I highly recommend the bed yoga, FWIW). Scroll on through to find your new fave workout for when you just can't class today.

1If you run this town (literally)

This video has everything: An instructor with a British accent, soothing beats, and a 30-minute flow focusing on your hips and hammies. Excuse me while I say "achilles" like I'm from London all day for no reason at all.

2If it's your birthday (HBD!)

Apparently, birthday yoga is a request Yoga with Adrien's Adrien gets allllll the time. Here. For. It. Follow this 27ish-minute flow of "easy, breezy, beautiful birthday yoga." You can expect a lot of cat and cow poses, pigeon, and a few warriors. Nothing crazy. HBD, gal!

3If you want a tough workout

It's about to get sweaty! This hour-long sesh is all about that core werk with boat poses, single-leg balances, and planks on planks. If you're not great at balancing, you might need a couple of blocks, just FYI.

4If chakras are a thing you care about

ICYMI, chakras are energy points along your spine through the crown of your head, according to the Chopra Center. In the Hindu tradition, each point is associated with certain organs and even emotions. This 40-minute workout focuses on your root chakra, associated with security and stability. We get a little woo woo here, but getting weird is fun and Andrew Sealy's voices is kinda dreamy.

5If you're new to yoga-ing

It's ya girl Adriene again (and her really, really cute pupper). This one goes out to the newbs with lots of standing poses, a few warrior poses, and lots o' stretchingall in 20 minutes.

6If you just need a solid stretch rn

Um, hello dream plant aesthetic. During this 15-minute full-body workout, Maddie takes you through basic stretches as well as yoga poses like crescent moon pose, standing forward bend, cat and cow, and more. Get loose.

7If you like amazing sex and want more of it

This 30-minute slow flow hones in on tight hips and breathing to help you chill the hell out and get some blood flowing to all those organs important for the sex. You know the ones. This class could be super awkward in person, but I'm pretty sure your computer isn't judging you.

8If your neck is basically effed

If you're human, your neck is probably messed up at little bit. So for the next nine minutes, follow along with Yoga by Candace as she walks ya through poses that stretch your neck and shoulders out real nice and deep like. Best part: You just sit the whole time, so you can do this probably anywhere you plant your butt.

9If you like yoga but also want to do other things today

How cute is this lil montage with the Tone It Up girls? Anyway, you'll engage allll of your bod with poses like planks, warriors, chair poses, and a killer ab sequence to cap things off in 15 minutes. Ta-da, you done.

10If you just have 10 minutes this morning

Have a long-ass day ahead of you but want to do something nice for yourself before the sh*t hits the fan? This is a good one. You'll do lots of bendy things like hip openers, downward dogs, forward folds, and sphinx pose to stretch your shoulders and back. Damn, I feel good just typing that.

11If you had a really, really bad day

When your brain is one giant UGH, tap this super chill, 30-minute yoga sesh that requires zero standing or balancing. You'll stretch it out with happy baby pose, spinal twists, and finish it off with a bomb-ass shavasana.

12If you're sick of basic yoga

Does holding a pose forever (ever) sound appealing to you? Don't do this. If you like to keep it moving, you'll like this 15-minute flow by Candace which quickly runs through poses including chair pose (love to hate you, chair), a bouncy goddess pose, and the warrior poses you know and love.

13If you're not getting out of bed today

Yoga. In. Bed. I feel like that's the only thing I need to say to sell you on this, but if you need more details:

- All the poses are sitting or lying down.- You'll hold each pose for a while to get extra stretchy.- This instructor kind of sounds like Shailene Woodley (take that as you will).

14If you're in the pursuit of abs

Just to mentally prepare you: You're about to do all the planks. This quick eight-minute burner will destroy your abs after your regularly scheduled workout or whenever you want to make sure your core is still there.

Go here to read the rest:
14 Best Youtube Yoga Videos Channels Youtube Yoga Workout Videos For All - Cosmopolitan

As one of the more tranquil seasons, Fall helps you ease your way from the summer to winter months. Although many people associate health reboots with the new year, theres never been a better time to start improving your habits. Whether youre yet to try yoga or you already have some experience with it, its time to learn how daily practice benefits your life.

Stress is a tiring business. As your body continuously floods with hormones such as cortisol and adrenaline, you burn energy.

As yoga has a strong association with reducing stress, it can help you feel more energetic too. To see the greatest benefits, try incorporating a quick 15-minute sequence into your morning routine.

If you associate stronger muscles with spending hours in the gym, nows the time to rethink your approach. Yoga encourages you to build strength using your own weight. As it does so in a controlled manner, you may reduce your risk of injury.

Adding daily yoga to your routine can complement your usual cardio practices too. As you stretch out your muscles, youll reduce your likelihood of encountering DOMS and prepare your joints for your next workout.

Or, even better still, you can empty it before you go to sleep. Many of us lead exceedingly hectic lives. As a result, our minds are too busy for full focus or a restful night of slumber.

Yoga encourages you to focus on what youre doing in the moment. As a result, you can ease your mind away from its hectic state and into a calmer one. By practicing in the morning, youll clear your brain for the day ahead. In the evening, itll help you relax before you drift off to sleep.

Every yoga move you execute requires you to breathe deeply and with focus. By adopting better breathing practices, you make it easier to move through each day with a sense of calm.

Over time, better breathing increases your tidal volume. In other words, your lung capacity is greater. Increasing your tidal volume makes it easier for you to adopt other healthy living practices too. For example, running.

When Fall comes around, many of us could do with more happy hormones. Yoga boosts your serotonin levels, so you may be able to rely on it to keep Seasonal Affective Disorder (SAD) at bay.

In addition to higher serotonin levels, youll increase the amount of GABA in your brain. Once again, GABA reduces your risk of conditions such as SAD.

So how much yoga should you do each day? Start with around 15 minutes and work your way up. In addition to using local classes, try online videos. Before long, youll learn enough moves to create your own daily routine at home.

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Reasons to adopt a daily yoga practice this fall - FairfaxNews.com

UNION, NJ - Did you know that September is National Yoga, Honey, and Library Card Sign-Up Month?

Your Union Public Library card provides access to free DVDs, ebooks, CDs, genealogy websites and more. Its both easy and free to get one.

Speaking of honey, if you like cookbooks youll be interested in knowing that the Union Public Library added more than 20 titles in the last three months to their collection of almost 50 shelves of titles. There is something for everyone. Take a look at The Complete Baby and Toddler Cookbook, Taste of Home Cook It Quick All-Time Family Classics, Husbands That Cook, and Indian-ish: Recipes and Antics from a Modern American Family. Vegetarians can enjoy Mostly Plants: 101 Delicious Flexitarian Recipes and Vegetables Unleashed.We also have exotic collections such as "Zeitoun: Recipes from the Palestinian Kitchen" and recipes for specialized diets: "Keto Friendly Recipes" and "Skinny Taste One and Done".

Sign Up for Union Newsletter

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Finally, the library hasnt forgotten the most important meal of the day -- dessert! Two new cookbooks take care of cravings including The Salt and Straw Ice Cream Cookbook and Tasty Dessert: All the Sweet You Can Eat.

The Library is located at 1980 Morris Avenue with a branch at 123 Hilton Avenue in Vauxhall. For further information call 908-851-5450 or go to uplnj.org.

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It's Yoga, Honey, and Library Card Sign Up Month - TAPinto.net

Artist's impression of Tower Bridge, London, on Car-Free Day, September 22.

World Car Free Day is an event celebrated in cities around the world on September 22 every year, encouraging motorists to give up their cars for a day by highlighting that roads are not just for motor traffic.

London will be staging one of the most significant global Car-Free Days, with the City of London and some surrounding streets becoming the venue for a major festival.

As well as a sunrise yoga session on Tower Bridge, there will be a later classic-cycle ride across the iconic bridge. All of the citys cycle hire bike will be free for the day, and organizers are hoping that 150,000 people will take to the streets and discover what London is like when its not clogged nose-to-tail with space-inefficient motor cars.

More than 20 miles of Londons roads will be closed to motor traffic for the day, and 340 residential streets will be made into PlayStreets for children.

Orchestral and dance performances will be staged at the Bank Junction in the City of London, and spectators will be able to relax on the roads on deckchairs, armchairs and bean bags.

Additionally, 15 London boroughsincluding Ealing, Hackney, Hammersmith & Fulham, Haringey, Islington, Newham, Tower Hamlets, and Waltham Forest will be staging their own Car-Free Day events.

Im really proud that London will be holding its biggest Car Free Day celebrations on Sunday, said Mayor of London Sadiq Khan.

By enabling Londoners to explore our city without cars and traffic, we will inspire them to walk and cycle as part of their daily routinesomething which is crucial to clean up our toxic air.

Israel's "Car-Free Day" is held on Yom Kippur, a major Jewish religious holiday. On this day Israelis refrain from using cars. The empty streets are overtaken by pedestrians and cyclists. Credit: Michael Jacobs/Alamy live news (Photo by Michael

The clean-air theme was continued by Dr. Audrey de Nazelle of the Centre for Environmental Policy at Imperial College London who added: For one day Londoners will walk, bike and play down the streets devoid of the most immediate sources of air pollution, noise, and traffic stress. Hopefully, they will develop a taste for it and soon be demanding more permanent car-free solutions.

Cities have been organizing International Car-Free Days annually since 1995. In the EU, the day caps the end of European Mobility Week. Bogot in Colombia holds the worlds largest car-free day, which was formalized after a public referendum.

See original here:
Yoga On Londons Tower Bridge? Possible This Sunday As Its Car-Free Day - Forbes

Like many men my age, who are still breathing, I'm not nearly so flexible as I used to be.

The shoulders pop, the knees grind, and the back aches.

Like many men my age, who are still breathing, my sense of balance has left me a bit wobbly.

I used to romp like a young mountain goat across the rocky peaks of Grandfather Mountain. Now, I grip the rail going down the basement steps.

Like many men my age, who are still breathing, I'm about as flexible as a steel pipe.

Touch my toes without bending my knees? Sure, and then I'll leap the Bank of America building in downtown Charlotte with a single bound.

And, like many men my age, I spend too much time fretting about the past and worrying about the future and not nearly enough time fully experiencing the moment.

A few weeks ago, when we were chatting about upcoming yoga events at the Warlick Family YMCA, including the Sept. 28 Yoga Fest, Y Associate Executive Director Susan Blanton suggested I give yoga a try and even volunteered to set up a session for me with a local yoga instructor.

The instructor kind enough to work with me was Rene Henderson. In trading e-mails as we set up a time to get together, I wrote, "I'm 64. In moderately good shape. But, with no flexibility and with declining balance skills. In other words, a tough project."

Her response was wonderful:

"I do not believe you are a tough project. Yoga should fit your body, not the other way around. I would be honored to teach you the foundational aspects of yoga."

My response:

"Forgot to mention, I also have lower back issues. A project."

Undeterred, Rene agreed to meet me at the Y for an hour's session. Thatshort time of instructionproved eye-opening, invigorating, and relaxing all at the same time.

First, Rene made sure that nothing hurt. The yoga pad, a folded blanket, and foam blocks were used to provide support for my balky back.

Second, she emphasized the importance of breathing, of focus, of mental clarity.

Then, she slowly and carefully walked me through a series of positions, taking time to explain the kinetics of each of them and the benefit they provided.

And, when the end of the hour came all too quickly, my constantly-complaining lower back was oddly silent.

An hour, of course,is just a beginning. A tiny baby step down a road that it is now up to me to navigate if I so choose.

But I think I'll take that road. Sign up for some classes. Work with my bride at home. See where things lead.

After all, I may be old, but I'm still kicking. And maybe with yoga, I can kick a little higher.

Bill Poteat may be reached at 704-869-1855.

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First try at yoga a rewarding experience - Gaston Gazette

As the sun set on the Allerton Meadows in Monticello, Josie Heck gathered her students in a large circle. She had a wagon with purple yoga mats for those who did not bring their own, and she attached glow stick bracelets to everyones wrists. Then, at 7:30 p.m., she began her full moon flow.

Heck has been a yoga instructor in the Champaign-Urbana area for several years now, teaching classes to students from all over.

This interview has been edited for length and clarity.

The Daily Illini: Can you tell me a little bit about the work you do?

Josie Heck: I teach yoga. I went full time with it over the course of 2019, but Ive been teaching for the past five years. I had always been in talks with Allerton, because it always settles me and reminds me to breathe. They were very supportive of me becoming a yoga teacher and bringing yoga to Allerton. I believe it was 2015 (when) we started (classes) once a month through the summer.

It took some time the first community classes I would get two people, or sometimes nobody would show. Throughout the last four years, the students have been amazing. They come from everywhere, and theyre the ones who have given us suggestions.

DI: Can you tell me about the kind of people who are attracted to these classes?

JH: Its interesting because the different classes are pulling people from different areas. (For) the full moon yoga, we get a lot of college students from all around, as well as people coming in from Springfield, Decatur, Champaign-Urbana, Tuscola people will drive a good 45 minutes to come and experience that sort of class.

Our monthly community yoga is usually (for) my regular students, but also (for) people who are not available to get into a class during the week. The summer series is again free community yoga.

We did Wednesdays this week at 9 a.m. through June and July, and that group is the teachers who are off for the summer. I love it. I usually have a really good group anywhere from like six-12 9 (people) will hit that series in the summer.

Its a different vibe for the different types of classes that we bring in, which I really like. I dont want people to get lost in this idea that yoga is for one type of person, or you have to have a certain amount of privilege to be able to bring yoga in.

I make it more available to people who are not able to afford a monthly pass or even occasionally make it available to kids I volunteer for the first-grade class at Lincoln, and thats another one where they really respond well to it. Then they will bring their parents to the free family community classes, which is nice, because that brings in a group that would not (come) if their kids didnt demand it.

DI: Why do you do yoga?

JH: I started yoga really as an accident. We were on vacation, and I found a little studio and went to a class every day. I had done one class ages ago, and it just didnt stimulate (me) enough it didnt fit at that time but this time, I really felt a connection.

When I got on my yoga mat, it really brought me back to myself in a way that I never experienced. I grew up with a lot of chaos in my home. Oftentimes it was a volatile place. I hadnt realized how much I had closed myself physically to protect myself over the years and how that transferred to my mental well-being. I was very reactive, quick to anger, quick to judge, quick to blame.

Those five days of yoga really brought a massive shift in how I viewed myself and how I operated. We were driving home, and my husband looked at me and said, You look different, and I said, I feel different, and I think maybe this is what Im supposed to do: Teach yoga.

I found Amara Studio in Champaign-Urbana, and when I walked in, it was like I was coming to a safe place, something that I hadnt previously experienced in my life.

The teacher tells me that I should take the teacher training, and after completing my 200 hours, I was trying to figure out how not only to be a student but to be a teacher.

I let myself go really slow until the last two years. I would teach community classes at the elementary school, at Kirby (Medical Center) and then of course my Allerton classes were always going around.

In April, a space popped open off the square, and I thought it would be really fun to open a full-time studio, so Yoga Off The Square now has a full-time studio where I dont have to take my mats everywhere. I still travel around, but now I can bring different groups into one space.

DI: How did full moon yoga start?

JH: It started with a student suggestion. I started to think about how to do a full moon class, looking into how we move in a yoga.

It shifts, so if were doing the practice in the morning, its very different from a practice we would do in the evening, and its the same as when the moon is high or low. Instead of going from the top of your mat to the back, we move from side to side. Were shifting the balance, how we move our bodies, just like the Earth is kind of being pulled slightly different with the full width of the moon.

Its designed to have you breathe and move in a way to discharge some of that excess energy, that tightness, that anxiety People trust themselves to move more instinctually. Theyre not fully focused on me; theyre not trying to set themselves up or to be exactly like the person next to them. Youre allowed to be completely in your own space on Earth and connect with the sky.

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Local instructor teaches full-moon yoga class - Daily Illini

Yoga

Find Zen for your little ones.

Kids yoga class at Sol Yoga in Conshohocken. Photograph by Courtney Apple

Phillys kids and teens have more anxiety than ever. But getting them into yoga may help them better navigate the stresses of school now and adulthood later. Here, five local sanctuaries that offer Zen for little ones.

Storytelling and music will trick the three-to-five-year-olds in this seasonal yoga series (the next one starts September 8th) into thinking its playtime when theyre really dipping their toes into impulse control and teamwork. $60 for all four classes or $17 for drop-in. 1100 Pine Street, Midtown Village.

Weekends are for young yogis at this luxe chain of studios, which offers classes at Jersey outposts in Hamilton, Pennington, Princeton and more. Kids four to 10 attend meditation-focused sessions; more advanced tweens learn arm balances, and the most intrepid can opt for aerial lessons. $15 to $20 drop-in. Multiple locations.

Owner Angela Travaglini Wilson turns to creative games like yoga limbo and toega (she tosses colorful cotton balls on the ground and has kids pick them up with their toes) to make asanas as engaging as iPads. $12 drop-in. 117 West Ridge Pike, number 4, Conshohocken.

Just in time for back-to-school, local yoga teacher Ashley Tryba will lead elementary-schoolers in regular Tuesday and Thursday classes from September through December that include postures, breathing exercises, and aromatherapy elements. $295 to enroll. 410 Monroe Street, Queen Village.

Working with the Free Library, yogi Wesley Blades offers gratis flow classes incorporating reading, journaling and games. (She teaches paid childrens classes elsewhere.) So far, shes planned sessions at the South Philly branch and the Parkway Central Library on dates through November check @littleyogacollective on Insta for updates. Free. Locations vary.

Published as Childs Pose in the September 2019 issue of Philadelphia magazine.

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5 Great Places for Kids Yoga Classes Around Philly - phillymag.com