Silencing the mind. That’s what meditation is. A lot of us think we don’t have time to meditate, or we don’t need to. Maybe we think we are happy enough with the way life is on the outside. But it turns out meditating has health benefits beyond momentary serenity. Here are a few reasons why you need to say “om” every day.

1. Concentration

A clear mind can make you more productive, especially in creative disciplines. When you meditate, you practice removing outside distractions from your immediate thinking. This practice can help you become more productive when you sit down to work.

2. Less Bothered

Do you let little things like traffic, dogs barking, neighbors, or co-workers get to you? Meditating helps us practice detaching and stop worrying about things that are beyond our control. When we meditate, we put our mind into focus and we think only about what is in front of us. We are able to be more conscious in general, allowing us to do better in everything we do.

3. Better Health

Stress levels are dramatically reduced by meditating. It allows us to get rid of anxiety, and health benefits follow.

4. Self Knowledge

Meditation enables us to have a deeper understanding of our inner self. Through meditation we can gain a better understanding of our life’s purpose.

5. How do I start?

• Decide when you can meditate. Is it the first thing in the morning, before everyone else at home wakes up? Before the dog starts scratching at the door, and the baby cries?
• Find a quiet space where no one will disturb you. This could mean a closet, or anywhere you can be alone behind a closed door.
• Next, situate yourself comfortably. Cross your legs Indian style, and sit up straight.
• Place your hands with palms up on your knees.
• Close your eyes and concentrate on your breathing. Any sounds around you will be at first more pronounced, but as you focus on your breathing, the sounds will become quieter.
• Use your inner strength to literally stop thinking about anything. Spend 5-10 minutes trying to think of nothing at all. Keep sitting straight and keep breathing. You should become perfectly peaceful, without letting any anxieties creep into your mind. Try to stay meditating for a full 5-10 minutes.

]]> http://www.sheckys.com/2013/05/13/meditation-why-you-should/feed/ 12 http://www.sheckys.com/2013/05/09/workout-routine-how-to-refresh-for-spring/ http://www.sheckys.com/2013/05/09/workout-routine-how-to-refresh-for-spring/#comments Thu, 09 May 2013 11:00:34 +0000 cassdaubenspeck http://www.sheckys.com/?p=103200
Are you ready for bathing suit season? That’s okay, neither are we. If you’ve been feeling a little less than inspired to hit the gym lately, we feel you. But [...]]]>

Are you ready for bathing suit season? That’s okay, neither are we. If you’ve been feeling a little less than inspired to hit the gym lately, we feel you. But now that the weather is warmer and the sun sets later, there’s no better time to give your fitness routine a little revamp to help you stay motivated and, not to mention, look killer in that double-stripe bandeau bikini. Follow these tips to help make your workouts feel a little less like a chore and more like a mind and body purifying session you’ve been waiting for all day. -Tiffany Ayuda

Try a Fusion Fitness Class

Why split your days at the gym between cardio and abs when you can pack your workout with a one-two punch? Fusion fitness combines the fat-scorching magic of cardio with the toning and trimming powers of core-strengthening workouts. Exhale Spa, a spa and fitness studio that offers barre, cycling, boot camp, and yoga classes, has long been a pioneer in fusion fitness. Check out their core fusion barre class designed to help you tone your legs, sculpt your arms, and define your abs. Looking to put a new spin in your cycling class? No problem. Their core cycling class fuses the calorie-burning benefits of spinning with classic core-strengthening moves, so you not only get your heart pumping but also tighten your ab and hip muscles through hover movements and uphill resistance.

Gear Up

There’s nothing more motivating than the thrill of breaking in a new pair of running dunks, strutting your stuff with a minted pair of yoga pants, or rocking a new neon sports bra. Reward yourself for your exercise milestones by treating yourself to a new piece of workout gear. Nike’s Flyknit Lunar1+ (starting at $128 on nike.com) women’s running shoes are the latest innovation in sports shoe making. The upper part of the shoe is sewn together in one piece and made with polyester yam, a lightweight, breathable, and eco-friendly material, while the sole has an updated cushioning system to give you more support during long and intense workouts. Nike’s Flyknit technology was born out of the idea that runners wanted a shoe that felt like a second skin. After four years of creative and scientific engineering, we have a shoe that fits like a sock.

Sign up for a Race

Did you resolve to become more active this season? You can take your fitness to the next level and give back by participating in a charity race. LivingSocial’s Glow-in-the-Dark 5k Dance party on Saturday, July 27 in Citi Field might just be your winning ticket. You’ll not only have fun running in glow-in-the-dark swag, but a portion of your contribution will go towards donating 500 solar lanterns to school children in Somalia without electricity, so they can read and study at night. Your admission gets you a glow-in-the-dark kit that includes necklaces and bracelets, as well as access to the after-party inside Citi Field, where you’ll enjoy DJ entertainment, cash bar, and food. See you at the finish line!

photo credit: milesperret.org

These days, it’s hard to walk down the beverage aisle of your grocery store and not be perplexed by the rows of juices, smoothies, and carbonated drinks—all promising a wealth of health benefits. Coconut water, kombucha, kefir, and pressed vegetable and fruit juices for diet cleanses and detoxing have become increasingly popular. But do these drinks really live up to their promises? Before you start guzzling down these trendy libations, check out what we found. – Tiffany Ayuda

Coconut Water

It seems as if nearly everyone is thirsting after coconut water; you’ll find athletes and celebrities like Madonna, Jessica Simpson, Rihanna, Demi Moore, and Bethenny Frankel sipping on a bottle of coconut water. So what’s all the hype around this tart-tasting drink? Coconut water is the liquid from an underripe (green) coconut; it got its huge following when coconut water manufacturers started claiming that it is a better post-workout thirst quencher than water or sports drinks because of the electrolytes it contains. But research shows that some store-bought coconut water don’t contain as much sodium, an electrolyte lost through sweat during a workout, as the labels claim. And while coconut water is, in fact, a great source of potassium, you can get the same amount of potassium from eating vegetables and fruits regularly. Not to mention, vegetables and fruits are also rich in health-boosting antioxidants and other essential nutrients.

Kombucha

Years ago, many people flocked to the shelves for pomegranate and acai berry juice. Now, those same people are in it for kombucha (pronounced kom-BOO-cha). Kombucha, also known as “mushroom tea,” is a fermented drink made with tea, sugar, bacteria, and yeast. It gets its name from the microorganisms that form a floating flat, mushroom-like structure in the drink; the floating pancake is made with live bacteria and yeast. When the bacteria and yeast are combined with sugar and tea and are fermented, the result is a fizzy tangy and tarty drink that contains B vitamins. Kombucha enthusiasts claim that the elixir can provide a variety of health benefits, such as building immunity, reducing cholesterol, and fighting cancer. Store-bought kombucha brands, such as GT’s Organic Raw and Synergy kombucha include chia seeds, which provide heart-healthy omega-3 fatty acids, and spirulina, a blue-green algae that is rich in protein and vitamins. But before you lay the health halo over this wonder tonic, note that there are no studies or sufficient medical evidence to support the claim that drinking kombucha can provide health benefits.

Pressed Vegetable and Fruit Juices

Juicing has become all the rage because it’s not only a great way to reap the antioxidants and chockfull of nutrients found in vegetables and fruits, but it’s also delicious and hydrating. However, eating whole vegetables and fruits is still a better choice because they contain fiber, an essential nutrient that is lost during juicing. Moreover, some store-bought juices may contain fruit juices, which often contain added sugars and artificial flavoring, so they may not be entirely natural. If you do juice, preparing it at home is your best bet so you can control all the ingredients that go into your juice. It’s also important to note that there is no sound research or evidence that supports that extracted juices from vegetables and fruits are healthier than eating the actual vegetable or fruit.

Kefir

As you stroll along the dairy aisle of your supermarket, you may notice bottles of kefir. Kefir (pronounced kee-fer) is a fermented, probiotic milk beverage with a similar texture to yogurt; it has a sweet yet tangy flavor and a hint of natural carbonation. Kefir originated in the Caucasus Mountains and is considered a “gift from the gods” because of its health benefits. Kefir is made by combining cow, goat, or sheep’s milk with a mixture of yeasts and bacteria, also known as “kefir grains.” The result of the fermentation is a carbonated drink that gives kefir a natural fizz.  Like kombucha, kefir is touted to help boosts immunity, reduce cholesterol, and fight cancer, but there isn’t any solid medical evidence that support these claims. However, some studies show that kefir can help with digestion. Today, you’ll find many store-bought kefir is flavored with a fruit puree. Plain kefir can be used as an alternative to sour cream and yogurt in sauces, smoothies, and dips, but has a tarter flavor.

Facebook females of the world, cut yourselves some slack. The days of dressing up for yourselves or for your peers are far gone—now, going out means submitting yourself to an onslaught of iPhone flashes and instant uploads to social media, so in a word, your image is up for public scrutiny on a regular basis. Our generation is more attuned to the intricacies of posing for photos than any prior to it, and we have the Digital Age to thank. To maintain a positive body image (and your sanity), here are some things every modern woman should keep in mind. – Samantha Shokin

1. It’s a photo. It’s not you.

Digital photos have a tendency to distort the contours of the body, even slightly. Remember: when people look at you, they’re looking at you in three dimensions, while a photo flattens your body to two. There’s a reason for the old adage “the camera adds ten pounds” – while this isn’t exactly true, rarely will a photo “honestly” portray your true frame (in fact, an old trick of broadcast media is to shoot female anchors slightly above eye level to make the face look more narrow on the screen—not to be confused with the MySpace angle). Then again, there’s always those master photogs (or rare flattering snapshots) that enhance an image to uncannily attractive levels. Those photos defy the laws of physics and should not be trusted.

2. It’s a profile. It’s not them.

If you’re like most Facebook users, you’ve done a fair share of stalking. Stop right there and click no further.  If you’re e-gawking at someone’s pictures in disbelief of their aesthetic perfection, take a moment to remember that they probably don’t ever allow the photos of them reeling in a drunken stupor after rush night freshman year to ever see the light of day, much less the glow of Facebook. In other words, much like you probably do, they filter out the bad shots. That said, photogenic quality is not synonymous with beauty. Beauty is not objective, no matter what Cosmo might want you to think, and anyone who says otherwise needs a swift kick to the face.

3. If you feel beautiful, it will show.

Confidence is the most flattering accessory in one’s figurative wardrobe, so wear it unabashedly. Once you do, it will shine through every part of you—and no picture can take it away.

You’re so busy.  You’re absolutely killing it at the office, and if we may say so, you look amazing doing it. But how’s your personal life?

Your success at work relies on your ambition as much as setting healthy boundaries between work and home life.  Here are some tips for developing an evening routine that helps you de-stress and reboot at the end of each day.  Remember, sanity (and happiness) is all about unplugging and recharging.

Step 1: Change Clothes ASAP

Taking simple steps to transition from work to home helps put you in a more relaxed mood. Changing your clothes is one of the first things you should do when you walk in the door.

Step 2: Foot Soak

There’s nothing like a good old fashioned foot soak to instantly take you to another realm. Lots of people believe adding salt to a warm basin of water can remove toxins. Epsom salt is best for that. Made of magnesium sulfate, Epsom salts relax muscles, soften rough skin, and help regulate enzyme activity in the body. More than half of all Americans are deficient in magnesium, too, so it wouldn’t hurt to get some in to your day. Table salt can be used instead of Epsom salts in a pinch – it will kill bacteria and soften skin, too. Use about a half cup of salt and a half cup of baking soda. The baking soda will soften the water and both the baking soda and salt will kill bacteria that can lead to fungus.

Step 3: Switch Off

Get away from screens! Maybe this means going for a walk, picking up a book, pouring a glass of wine, or going to a nearby bar or restaurant to meet a friend. Try to avoid your phone and email while you’re out.

Step 4: Stretch

Lay out on the floor on a comfy blanket or towel, and gently lengthen your body. Stretch your arms, legs, and hips. Massage your temples for a few minutes and take a moment to just lay there with your eyes closed.

Step 5: Put on music

What’s your mood? Something calming, or something to dance to? Listening to music will instantly help you relax after a long day. Do one better and hug your partner and tell them you love them while trying to sidle in some dance moves.

Step 6: Tidy up the Kitchen

Doing menial tasks like folding clothes or washing the dishes is a great way to clear your mind at day’s end. Again, try and stay away from your email or tv. Give your brain something new to focus on so you can work out the clutter.

Step 7: Take a shower

Rinse off in a hot shower. Apply different nice-smelling products to your body. Let the steam open your pores and take the day off. Then, slip into your jammies.

Yoga is great because it can be personalized to each specific person depending on skill level and need. And in a world where stress and chaos are hitting us constantly, we need a way to release tension and nurture ourselves. Yoga can help you relax and improve you whole body. We have outlined the main benefits of yoga for you to mull over. - Grace Texter

Flexibility

Yoga works to gently stretch and elongate your muscles over time. In addition to increased flexibility, yoga may increase the range of motion and lubrication in the joints. Through yoga, not only your muscles are stretched but your ligaments and tendons are engaged, further improving flexibility and overall range of motion.

Strength

There are specific types of yoga designed to increase strength. However, even the lesser-impact styles can build muscle. It is all about focusing on proper alignment, holding the position, and breathing. Almost all yoga poses build strength in some part of the body.

Posture

Many of the standing and sitting poses in yoga increase core strength and therefore improve posture. Through doing these poses, you become more aware of your posture and when you are slouching.

Breathing

Breathing is an integral part of yoga, focusing on lengthening and deepening each breath throughout the exercises. Lung capacity improves and the relaxation response is stimulated.

Calm

Various yoga styles include some kind of meditation and all involve attention to breathing which decreases the feeling of stress by focusing the mind on something other than external factors. Additionally, yoga causes various biochemical responses that are proven to reduce stress.

Heart

Due to the significant calming effects of yoga, it is no surprise that yoga is super beneficial for those with high blood pressure and are at  risk of heart disease and stroke. There’s almost no excuse to not do yoga with all the potential benefits. Yoga also is thought to decrease cholesterol and boost the immune system.

1. Yes, You Are Beautiful

Ladies, go easy on yourself! It’s been confirmed – we are our own worst critic. In this Real Beauty ad by Dove, an artist sketched women first as they described themselves, then as others described them. The second drawing was always more flattering than the first. Watch the video and go easy on yourself today and from now on. You really are beautiful. – Cass Daubenspeck

2. Barbie’s Getting Real

Speaking of nature – a new graphic artist came up with a “makeup-less” Barbie. That’s right, a Barbie with bags under her eyes, frizzy hair, and a retainer! It is a little shocking, but if makeup-less Barbie takes off, it’s a huge step towards erasing unrealistic beauty ideals for future generations.

3. You Can Stash the Winter Coat

Spring is definitely here. We’re not only looking at enjoying rooftop cocktails, picnics, and trips to the beach in just a few short weeks, but sleeveless dresses and toeless shoes are back – now! Push the wool cardigans and heavy winter coats to the back of the closet and get ready to watch your mood – and the temperature – soar.

4. Bright Lips are Back

And with the wane of winter comes the beginning of bright. Toss those deep reds and earth tones in the bottom drawer, and break out the corals and pinks. That’s right. You’re not only allowed – it’s this spring’s fashion.

5. Today is Earth Day

Today is Earth Day, a day when we shine the spotlight on environmental concerns and thousands of people make a conscious effort to be nice to the earth. More new trees will be planted for the sake of a healthy environment than on any other day of the year, and over 94 million people have pledged to do “Acts of Green” today. If the good of humanity isn’t enough to inspire you, make sure to get outside and smell a rose. That oughta do it.

We can all agree that each and every one of us has a part of our body that we just can’t seem to accept. Whether it is our stomachs or our inner thighs, we just can’t seem to stop staring at it! We have outlined a few exercises to help you tone based on your specific problem area! - Grace Texter

Arms

Arm Circles:

This easy exercise can be done virtually anywhere. Stand with your feet shoulder-width apart and your arms extended straight out to your sides.Tense you muscles for resistance and imagine you are constantly reaching away from yourself. Make little circular motions, first forward and then backward. More Tips Here.

Shoulder Press:

This one is great for you shoulders! Start off with light-weight dumbbells so you can really get the feel for the shoulder-press and perfect your form. Like a lot of our favorite exercises, stand with your feet shoulder-width apart. Dumbbells in your hands up by your shoulders, slowly raise your arms to where your dumbbells are almost touching over your head, and release back down to resting position. More Tips Here.

Triceps Push-Back:

Hate that excess fat on the backs of your arms? These will virtually dissolve that flabbiness! Again, feed shoulder-width apart! Knees slightly bent, your arms are at your sides with dumbbells in each hand, palms facing behind you. Now, push your arms back about two feet or so, hold for a second, and slowly release. More Tips Here.

Abs

Plank:

This is one of the BEST ways to tighten up your abs and it works your entire body simultaneously. The forward plank starts with you on your knees and your hands on the floor in front of you. With your shoulders directly over your wrists, contract your abdominals. To challenge yourself a little more, extend your legs so only your feet are touching the ground. More Tips Here.

Bicycle Crunch:

This exercise works out your internal and external obliques: the sides of abs. These muscles are often neglected in other core workouts, so this is a great exercise to throw into your workout regimen. While on your back, press your lower back into the floor. Raise your legs into the air, at about a 45 degree angle. With your hands gently behind your head, reach your left arm towards your right knee as you bring that knee in slightly. Switch from you left to your right side, holding the position a moment before changing. More Tips Here.

Vertical Leg Crunch:

Great for achieving that six-pack, this maneuver works all your ab muscles. Lie on your back with your legs straight up in the air, knees bent slightly. With your hands gently behind your head, use your abs to raise your head up until your shoulder blades lift off the ground. Do not lift up your lower back. More Tips Here.

Back

Pull Ups:

While this one may seem extremely daunting, it is extremely beneficial to your entire body, especially your back, which is thoroughly engaged in the exercise. But, it definitely requires practice! To start things off, place a bench under the bar. Use your arms AND your legs to lift yourself up as far as you can. Doing this regularly will increase your strength and eventually, you will remove the bench and be hoisting yourself up with just your arms! More Tips Here.

Dumbbell Rows:

While engaging many other muscle groups, this exercise primarily works the back muscles. Standing with your feet shoulder-width apart, knees bent slightly, bend forward keeping your back straight and your face up, allowing your arms to hang down, dumbbell in each hand. Always keeping your back muscles taut, pull your elbows up toward the ceiling. Exhale as you light and inhale on the release. More Tips Here.

Russian Twists:

One of the most variable exercises, this one will always be a staple in your workout. Engaging your abs and obliques, this is a great one to work your lower back without putting too much strain on the area. Sitting on a mat with your legs bent in front of you, lean back about 45 degrees and from your waist twist side to side without lifting your feet or butt off the ground. Try adding a punch each time you turn. Later, add weights for a medicine ball to up resistance. More Tips Here.

Butt

Hip-Lift Progression:

This slightly up conventional exercise also helps to relieve lower-back pain. Lie on your back with your arms by your sides, knees bent, and feet on the floor. Simply lift your hips up, careful to not to overarch your back, hold for one count and release back down to the floor. Keep your stomach sucked in and focus on working your glutes. More Tips Here.

Glute Kickback:

A great move for your hamstrings and your butt, this exercise starts on all fours. On your hands and knees, your back parallel to the floor (you may need to move your knees back behind your hips, almost a pushup position), kick your leg back to where your thing is now aligned with your torso, using your glutes to lift the weight of your leg. More Tips Here.

Prisoner Squats:

For a full lower-body workout, squats are a great way to go. They are especially great for your glutes! Stand with your feet slightly wider than shoulder-width apart.Sit your hips back, keeping your chest upright, and continue sitting back until your legs are at a 90 degree angle. Squeeze your butt muscles, and come back up to a standing position. More Tips Here.

Thighs

Plie:

Plies are great for crafting those long, toned thighs that ballerinas seem to be so blessed with! While one hand is grasping something stable (chair, countertop, etc…) stand with your heels together and your toes turned out. Focus on keeping your stomach sucked in, your head up, and imagine lengthening your limbs. Keeping your back straight, bend your knees as far as you can without lifting your heels off the ground. Then slowly raise yourself back up. More Tips Here.

Side-Lying Leg Scissor:

There are many variations of the Scissor, but this one is very simple and is a good starting point for those who want to begin toning their thighs! While lying on your side, top hand on the floor in front of you for stability, bend your top leg and place it behind the bottom leg. Raise your bottom leg as high as you can manage, hold, then release your leg. Do not rest it on the floor until you have finished that side. Then switch. More Tips Here.

Forward Lunges:

Lunges are great for slimming down your lower-body and burning a lot of calories! Standing with your feet shoulder-width apart and your hands at your sides, take a large step forward, bending both of your knees. Be sure to keep your chest and head up and your back straight. Bend until your thigh is parallel to the floor and push yourself back up into the starting position. More Tips Here.

We couldn’t be more ready for spring right now, whether it’s the outdoor brunches with girlfriends or the shorter hemlines and bare legs. But there’s always one thing about spring that makes us nervous: showing off our bikini bodies.

Have no fear with these 6 workouts targeting your abs, muffin top, love handles, lower-back, kangaroo sack, or whatever you choose to call your midriff. After trying these babies out, you’ll soon be calling it the sexiest part of your body. -Molly Friedman

Resisted Single-Leg Stretch

from Shape

We prefer this Pilates-inspired move to standard criss-cross crunches because it’s a slower, more gradual and fluid movement that strengthens your core without wearing you out. Simply lie on your back, lift your head and shoulders a few inches off the ground, bring one knee in and stretch the other leg out straight, a few inches above the ground. Press your palms into the bent knee, and slowly alternate legs. Continue for 3 sets of 10.

Those sugary Easter treats may be tempting (hello, Peeps!) but if you’re searching for some healthier alternatives, look to these mouth-watering snacks to get you in the festive mood. From organic jelly beans to scrumptious fruit baskets, don’t worry! We’ve got your low-sugar needs covered. -Courtney Leiva

Peeled Snacks Gently Dried Fruit ($2.20 per serving at peeledsnacks.com)

Looking for the perfect Easter basket stuffer? Look to these organic, non-GMO snacks for a healthier alternative to the usual chocolate eggs and Peeps galore.