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Beginners Guide to Yoga Types

The practice of yoga has developed for thousands of years and more attainable than ever before. Yoga studios are in every town, and Youtube channels like Yoga with Adriene ensure than there’s a practice for everyone out there. Yoga is about challenging yourself to better yourself and it’s an exciting journey. Here are seven common types of yoga to get started.

Iyengar Yoga

Iyengar Yoga is a branch of yoga that focuses heavily on proper alignment and relaxation. This style of practice is heavily modified with props such as straps, blocks and chairs. This method is perfect for those with aching bodies or handicaps and beginners. The tempo in this practice is slow and gentle, allowing you to reach full relaxation, with proper alignment in a number of poses. Iyengar increases stamina, flexibility and strength while promoting inward reflection and developing focus. By focusing on alignment, this practice will bring new strength to less used areas of the body.

Hatha Yoga

 

This is a more traditional practice of yogic poses and breath work meant to cultivate the body, mind and spirit. Any yoga practice that leads one through poses is considered Hatha and has been used to describe many Western practices of yoga. A typical Hatha practice will guide you through an asana, yoga postures and sequences, and pranayama, breathing techniques. A class described as Hatha won’t leave you feeling sore, but more flexible and calm.

Bikram Yoga

Bikram yoga is a practice containing 26 postures that are performed in a studio that is heated to temperatures over 90°F. This yoga practice has become the basis for hot yoga classes, which differ through postures taught during practices. These special poses are shown to work every part of the body and give attention to the internal organs, muscles and ligaments. These positions are meant to work together with the heat to release every benefit possible from the practice.

Yin Yoga

Yin Yoga’s purpose is to release tension in the body to allow energy to flow more freely. Poses are held for 45 seconds to 3 minutes typically, soothing joints and allowing moments of deep focus and meditation. This branch of yoga is slow paced, and deeply relaxing. Beginners, those with limited mobility and highly stressed persons will appreciate this class that promotes patience and is a great way to get started on a yoga journey.

Kundalini Yoga

Kundalini is a practice for those who are looking for a deeper, more spiritual connection through yoga. Besides yoga poses and flows, Kundalini incorporates chanting and meditation throughout the routine. This style’s purpose is to awaken the energy at the base of the spine to flow into all seven chakras. The yogic devotion allows the mind to become clear and feel more in tune with oneself. Some yogis describe having a sort of awakening through this style of practice that allows them to see their potential and purpose in life.

Vinyasa Yoga

This is one of the more common types of practice, especially in the West. Vinyasa flows yoga postures together, by moving with the breath. The practices are usually never the same and move through asanas at a faster pace than Yin yoga. Breath is the driving force of this practice and leads you to your intentions and movements. While moving through a flow, you might find yourself beginning on your hands and knees and then transitioning into down dog. Ujjayi breath is encouraged during this practice, a rhythmic breath through the nose, which increases relaxation.

Sivananda Yoga

Sivananda is another style for those looking to grow a deeper connection through yoga. This practice follows five principles, designed to improve mind, body and spirit. Sivananda uses exercise, breath work, relaxation, a vegetarian diet and meditation as a way to live a more full, healthy life. Beginning in this practice is fairly easy, as it begins with 12 basic poses to master before moving on. This is slow, mindful work that will promote a balanced way of living.  

Yoga is meant to create discipline and higher relaxation in life and has numerous benefits for mental and physical health. Connecting to the breath is an important step, and accepting your body where it’s at that day is vital. Some days might be more difficult than others, or some styles of yoga might not be for you, but don’t give up on the process.

LynAnne Vucovich is a journalist who studied at the E.W. Scripps School of Journalism at Ohio University. She has a passion for culture, community and cats.

About Those Memberships

Today we are going to explore all those membership offers you need to decide about.  Are they a good value for your family?

Is a Consumer Reports membership worth the money?

Depends.

Americans buy billions of dollars worth of merchandise every year. From clothing, toys, and electronics to the most unnecessary items on their lists. If you are a person who likes shopping or buy things online, a membership like this can give you an extensive list of options while comparing quality and prices all from one place.

If you are buying electronics, appliances, or big ticket items, it is a good idea to buy a Consumer Reports membership and find out whether the item you are buying is worth the money. They have ratings for over 8,000 items to help consumers like you and I make a better decision when buying something for our home. The membership by itself can save you money the first time you buy a big ticket item.  You can get your membership fee back in the first year if, for example, you buy the best-rated lawnmower which should last longer, have  fewer problems, and minimize maintenance expenses.

Amazon Prime membership?

The Amazon Prime membership is not worth it if you don’t buy many things at Amazon.

But if you are like the average American, then with the Amazon Prime membership you will save money on shipping and it can pay for itself.  Plus you get Amazon Prime video and free returns on many items you buy.  The video by itself can make worth having the membership to Amazon if you use that and reduce your cable bill.

Is a Costco, Sam’s Club, or BJ’s membership worth it?  

How about those wholesale clubs?  For many families, it is worth it.  You can get four different membership options depending on what kind of membership you need, and the fee is more than worth it for many families. They can buy many items in bulk to save money, or they can store them when they find them on sale for future use.

One issue is they have so many items on sale and in bulk.  This makes the impulse to buy them hard to resist, and that is one of the major drawbacks of having a wholesale membership like this. Items that are on sale and the price is too good to pass is one of the reasons this membership is not worth the money.  A family might end up with too much stuff in their home and things they do not really need, like a box of muffins or a case of soap.  If you are not saving a lot, or if you are taking too long to use these items, remember there is interest on charge card debt or your money could be used to invest and earn more money, instead of buying enough product to last two years.

Impulse buying is a big thing when entering stores like these, and like it or not, we all love to get a good deal. Knowing what you need and what you will use is a must.  Also, avoiding bulk items that are unhealthy, no matter how good the deal is, will save you money and improve your health.  If you cannot resist these temptations, then these memberships are a bad deal for you.

 

Participate In Your Community By Joining a Board

People often do not realize that many local organizations have boards who meet regularly to help with organizational issues or keep track of the finance and operational goals.  Nearly all non profits have boards.  Schools all have boards. Communities have boards or councils.  Mental health organizations have boards. Large corporations have boards, but you might be surprised to find out that smaller companies and even startups have boards.

Qualifications are going to vary greatly based on the board and what the leader and the current board members are looking for, but you might be surprised to find you are just what they are looking for.  For example, a mental health board is not going to be made up of all psychologists usually.  Instead, they will often be made up of people in the community who care about mental health.  They will bring their varied talents to the table to help look at things from different perspectives.

Boards typically meet once a month but it could be more or less.  Some are paid positions, and many are voluntary.  Some voluntary positions do pay a small stipend to cover expenses.  At a minimum, they typically feed you at the meeting and it offers a chance to give back to the community and learn about a topic in more detail.  It also improves your skills and knowledge in the area.

Typically a board is either an elected position in the broad sense, such as needing to be on a ballot and get elected.  Think city councils and public school boards.  Other positions are typically by vote of existing board members.  One person might bring you in and if you and the board agree it is a good fit they vote and make you a member.

Board sizes can be from a small group of 5 or 6 up to a large group of 30 or more.  The larger the group the longer the meetings may go if everyone likes to talk and ask questions.

So how do you get on a board?

To begin, know what area you are interested in.  If it is entrepreneurship, you will want to try to get on a startup board.  If it is education, a school board.  If it is mental health, then a mental health board.

Next you can use Google and LinkedIn and find existing organizations that match your interest.  Look on their website and see if they list board members.  Call or email and inquiry about open board positions.  Ask if you can attend a board meeting.  Have your resume polished up and ready in case they ask for it.

And keep circling back around.  If a board is full when you contact them make sure they know you would like to be considered for a position in the future.  Then follow up regularly, maybe quarterly, to see if positions have opened up.

Unless you are very familiar with the industry and how boards operate, begin by listening a lot and asking questions after the meetings.  New visitors and board members sometimes try to do too much too soon, and it can be difficult.  The first six months or more will most likely be learning and absorbing all the stuff they are doing.

Being a board member in any community organization is very rewarding.  It can lead to new friends, new opportunities and a real sense of helping people.

 

Helping Your Student With His Writing

Writing, for many students is a painstaking chore that they would rather not do.  Many teachers complain that students do not even know how to write an introduction, let alone a whole essay.

For many students writing a term paper, the complications begin with vocabulary they need to use to convey their thoughts and ideas. Using adjectives, adverbs and pronouns become a problem if the student doesn’t know the definition nor their usage.

A student that needs to write a descriptive and coherent paper, should be able to use an array of words that are not repetitive, or boring.

How can you help?

Working with your student, try to use synonyms that will make the writing easier to read and will expand the student’s vocabulary. Choose words that are synonyms but are not as widely used. For example, the list below shows an abridged list of some adjectives that will make your student’s writing more mature without making it too difficult for him/her to write.  Start with these simple changes, and your student will begin writing a better paper in the future with little difficulty.

Use This

 Instead of this
Dreadful, rough bad
Pleasant nice
Extreme real
Worthwhile good
Vicious mean
Raging Very strong
Spacious large
Tiny Very little
strenuous hard
Courteous

nice

What if the vocabulary is not the problem? Writing can become a habit and you can make it happen.  Setting a specific time to do writing every day can start the change and become an enjoyable subject for your student.  Writing essays, letters and short stories can give your student the needed practice he needs.  Choose topics that seem to trigger a positive response from your student, then you can change those topics to more complex ones.  Begin slowly, with perseverance you and your student will achieve your goals.

Buying a New Mattress – Where Do You Begin?

Keeping in mind that a mattress is a very personal item to buy for you and your spouse or partner, there are basic guidelines you need to be aware of before you choose the mattress that will give you comfort and won’t crush your finances.

  1. Research online – You need to find a couple of websites that can offer you information about the type of mattresses you are willing to buy. Not all mattresses are the same, and they offer a wide range of comforts that you may not need. We are providing the first website for you with tons of information that can be relied upon. http://bettersleep.org/mattress-education/, the other one is up to you and your preferences.
  2. Know your budget – How much are you willing to spend buying a mattress? There are mattresses that are only a few hundred dollars, and there are mattresses that can cost you 5K.  Which one do you really need?
  3. A want or a need? – Do you want a mattress because you saw a new one advertised, or because you bought a new bed? Or do you really need one because of back problems? When you find the answer to this question, you will find the right mattress for you.  There are mattresses that can help you alleviate some of the discomforts you may have during sleep and others are specifically designed to offer comfort to that particular area of your body. The price varies depending on the type of mattress you need so you need to choose with care.
  4. Ask your Doctor – Your physician may have a recommendation for you, or at the very least a suggestion as to the type of mattress you need.  After all, he knows the pains and discomforts you are experiencing.
  5. Online shopping for a mattress? – Many millennial do not think twice about shopping, paying bills or banking online.  For them, buying a mattress can be done as easily as clicking their mouse or pad, and companies know that.  If you are comfortable buying a mattress online, by all means, you can do it, but do it with care.  Learn about their return policy, warranty, shipping, discounts they may have, and other important information you need before committing to buying it.  Some companies are offering a trial period to try the mattress you want, take advantage of their offers especially if you are buying a big-ticket item.
  6. Go to a mattress store first – You do not need to buy the mattress online, you can visit a local store to try the mattresses they have, and make the decision then.  Some stores are willing to work with you if you have found a better price online.  Do not TRY the mattress by pushing your hand on it only, see how it feels when you lay down on it.
  7. Take your spouse or partner with you – If it’s a mattress for the two of you, you need to BOTH try the mattress.  What may be a comfort to him/her, it may not be for you.  This is an item where it matters to both of you. If you are buying the mattress for a child, take him/her with you, let them choose what they want.  Later on, they cannot complain about a decision they made.
  8. Mattress Care – If you bought a mattress and are happy with it, now it is time to truly take care of it.  Read all the instructions included in your mattress and enjoy your purchase.

Purchasing very personal items that are a few hundred or thousands of dollars can be a bit uncomfortable in the beginning, especially if it involves spouses or partners.  Making the right decision is not difficult because it is an item you both need. Enjoy your shopping and your sleep!

Choosing the Right Kind of Deck for Your Backyard

Backyard decks are an amazing space for grilling during the summer, and they enhance the appearance of your yard. However, there are different materials that are used to create decks, and thus, you should determine the best material for you. Choosing the most suitable material for your deck is more significant than the shape itself. In addition to different kinds of materials, the decks that are available differ in color, texture, installation, and cost. Below are the most common categories of materials used to make decks that you can choose from.

  1. Wood decks

Decks created from wood are strong and comfortable; however, you will have to put a lot of effort into maintaining it compared to other kinds of deck materials. Wood decks require annual cleaning and also re-cleaning some years. Despite these maintenance and cleaning activities, your wood deck is likely to experience breakdowns as a result of rotting, warping and splintering, especially older decks. Therefore, you should apply a colored protectant to your old deck so that it can last for more years.

There are three common types of wood that you can select from:

a) Pressure Treated wood

These are the least expensive deck woods; however, you should perform the installation process carefully because they contain dangerous chemicals. You can choose from many shades, and they last for a very long period of time.

b) Redwood and Cedar

These kinds of decks are very common because they contain a good visual appeal and resistance to bugs. Whereas they are soft and wear out quickly, they can last for many years with suitable maintenance.

c) IPE hardwood

This kind of deck wood is found in South America and does not wear out easily. It is costly, but it can last for more than 25 years.

While wood material for your deck is a good choice as you will save a lot of money, in the long run, it requires a lot of maintenance. Also, you will spend some money after a couple of years to clean your deck so that it can remain in good condition. You will find a lot of information that is available in the various ways to clean your wood deck.

Similarly, it is simple to build a wood deck using simple tools and hardware compared to composite and PVC decks that need advanced tools. Ensure that you choose certified wood for your deck so that you can be certain of high quality and durable deck for your backyard.  Also remember you are most likely required to have a building permit to add a deck to your [city1] home.

  1. Composite Decks

These types of decks are built using a combination of plastic and waste woods fibers that increase its resistance to rot. They have the same appearance as the wood decks, and you will simply choose your most preferred color. Generally, composite decks are more costly compared to wood decks but the advantage is they require little maintenance.

  1. PVC (polyvinyl chloride) Decks

PVC decks are completely recyclable, and they do not rot. They are more expensive but resist fading. They are available in a wide range of colors.

When searching for the right deck, you should take into consideration the appearance and materials that you want. If you are interested in the appearance of a wood deck but still desire a low maintenance deck, then you should choose the composite deck. Composite decks do not shrink or split, and if you are interested in a colorful and durable deck, then your best choice is the vinyl deck.

Determine your purpose of the deck that you want so that you can easily pick the right material that will enhance the value of your home.

An outdoor deck is a big investment, and thus, you should begin by determining your budget and do your homework on the different types of decks that are available. Choose a deck material on the grounds of quality and affordability.

Additionally, make sure that you ask for a warranty for the materials that you will buy. In the case of maintenance, it is important that you read the specifications provided by your deck manufacturer so that you can determine if you can manage and be sure to pick a reliable builder.

Healthy Lifestyle Basics

The Cleveland Clinic and many other hospitals and organizations across the country offer programs on health and nutrition that can help you live a healthy life.  The Cleveland Clinic lists 7 things you need to eat and do to live a healthy life.

  1. Eat at least 7 helping of fruits and vegetables daily.
  2. Choose whole grain more often. Packages  are now labeled with whole grain, multigrain , etc. Read the labels!
  3. Limit your meat consumption.  Chicken and fish are the recommended meats by every organization that deals with healthy living.  Processed meats are not to be included in your diet, or to be kept to a very minimum.
  4. Consume foods rich in calcium and vitamin D.  While exercising, aim to get fifteen minutes of sun exposure
  5. The way you cook your meals is important.  Poaching eggs instead of frying them can help you maintain a healthy weight.  Steaming vegetables instead of frying them, or microwaving them is always preferable.
  6. Get active.  If you start slowly is better than not starting at all.  Dedicate a set  time where you exercise regardless of whether you have dishes in the sink, or laundry to switch.  Choose a time where it’s very probable you’ll make it.  It will become a habit if you stick to it for a week or two.
  7. And last but not least, Keep a healthy body weight.  It is so hard to start when you have 30 or more pounds to loose, that you get discouraged.  But, remember the weight didn’t come overnight, and having a healthy body weight lets you live longer.  Isn’t that worth the effort?

Before I close this, there is something you need to check out as well. The United States Department of Agriculture Supertracker allows you to create a profile to find out what and how much to eat. You can enter basic information, and they will have a personalized plan for you to explore. Check it out and see if it fits your lifestyle. GO! and let us know if it works for you.

Is Coffee Really Good For You?

Many people, from adults with full-time jobs, or college kids with packed schedules, rely on coffee as a source of energy. People not only depend on the effects from the caffeine, but genuinely enjoy the flavor. Coffee can be comforting, especially during the cooler months, when it feels even better to sip on something warm. According to an analysis by the European Journal of Epidemiology and a study conducted by the McGill University Health Centre, coffee’s benefits outweigh its risks.

  1. Coffee consumption helps prevent against cardiovascular diseases and cancer.
  2. Smoking decreases the benefits that coffee has for your body.
  3. Despite popular belief, there is no correlation between coffee and its link to the probably of getting gastric cancer.
  4. Can help prevent diabetes by increasing plasma levels and boosting your metabolism.
  5. Can aid/prevent damage in the liver.
  6. Drinking coffee can help stimulate the central nervous system which can protect against neurodegenerative disorders such as Parkinson’s disease.
  7. A single cup of coffee also contains many nutrients such as Riboflavin, magnesium, manganese, potassium, and niacin.
  8. According to a 2011 study conducted by Harvard School of Public Health, women who drank at least four cups of coffee per day, were 20% less likely to become depressed.

When coffee might not be the right call for you…

  1. There is a very small link between coffee and miscarriage, so if you’re expecting, coffee might not be your #1 go to beverage.
  2. Caffeine can raise LDL cholesterol, however proper filtration of the coffee grounds can help eliminate most of the risk.
  3. If you have trouble sleeping at night, or suffer from anxiety, coffee might not be the right drink for you.

In conclusion, although coffee has a multitude of benefits, those benefits can also be overshadowed by how you drink it. Many of the pros that are related to coffee are not included in high-calorie options from popular coffee shops. When drinks contain more milk, than coffee, it is likely that you are just getting more sugar and fats than any real health advantages. Be wary of flavored creams and artificial sugars, instead, opt for a splash of milk, or even some honey or agave nectar for added sweetness.

Boxing and Kickboxing

For a lot of people, boxing paints a mental image of two individuals beating each other into a square ring on national TV. Recently however, the sport of boxing has become more available and tapered to any kind of individual. Kickboxing first seemed to spur the initial boxing trend, but then eventually, boxing and kickboxing clubs started popping up everywhere. On social media, you began to see your favorite stars donning boxing gloves and posing by bags. It’s all for a good reason too, boxing has some major mental and physical benefits that can burn a ton of calories as well.

  1. Boxing helps lower stress levels. The amount of adrenaline you get from punching a bag after a long, stressful day is incredibly rewarding. The hormones and chemicals released afterwards are a great way to boosting your mood and feeling incredibly productive.
  2. Boxing is a great workout, and works the entire body. Not only does it work your arms and shoulders. But continuously hitting the bag, and rotating your body, works out your entire core, and makes your heart rate skyrocket. All of this results in a killer workout for your entire body, and ends up burning a ton of calories. This is also great for keeping a healthy heart and mind.
  3. Boxing is a great way to improve hand-eye coordination. Many of the moves in boxing require a focused eye and a good mind and body connection. Constant drills, and routines that have set moves are great for this, and continuous practice will really help improve these skills.

Now that boxing has become more available, and friendly for everyday people, it is a great way to mix up your workout routine, and get yourself in a friendly environment with people who are trying something new, and trying to improve themselves.

Remember to check with your doctor before trying anything new like boxing or kickboxing.  You want to be sure you are ready for a good workout and you do not have any issues that might be made worse by the repetitive motion or the types of movements you will be making.  Most clubs ease you into the sport and make sure you are ready, so do not worry that you are going to be fighting people.  You move at your own pace.

Kid Proof Your Home Office

Here are a few tips to kid proof your home office if you are a work from home mom:

1. Keep as few wires as possible reachable to little hands. That means position your furniture to cover outlets so wires are not exposed and inviting little hands to pull at them. Also, you can get cable covers and wire clips to hold several wires together.

2. Keep as much away from the edge of surfaces where little hands can reach. For instance, keep your computer monitor far back and when you are not using your keyboard put it above your monitor if possible. Also, unplug your printer and fax machine when not in use so that even if little hands get on them they can’t do much damage.

3. Your file cabinet will be hard to keep organized if your little one keeps getting into all the papers. The easiest solution is to get locks for the drawers. However, be careful that they cannot lock themselves in the drawers.

These are a few inexpensive tips to help you if you are trying to earn extra money at home. Of course the ideal would be to lock your office door when you are not working and only work when your little one is not around. However, this is not always practical and therefore I hope these simple tips are helpful as you set up your home office.