Living Fit and Free

Flexibility:

Ultimate Stretch Yoga Routine | The Yoga Solution With Tara Stiles

5-Minute Flexibility Yoga Routine | The Yoga Solution With Tara Stiles

Body and Mind Flexibility Routine | The Yoga Solution With Tara Stiles

Flexibility and Range of Motion | Beginner Yoga With Tara Stiles

Entire Body Stretch | Intermediate Yoga With Tara Stiles

Balance:

Balanced Strength-Building Yoga Routine | The Yoga Solution With Tara Stiles

Building Balance | Beginner Yoga With Tara Stiles

Yoga for Balance

Tara Stiles - 30-Minute Yoga for Balance and Focus

Balance | The Yoga Solution With Tara Stiles

Tricky Twists and Balances | Advanced Yoga With Tara Stiles

Yoga for Balance, Focus, and Stability

Strength:

Core Strength | Beginner Yoga With Tara Stiles

Toned Back and Arms Routine | The Yoga Solution With Tara Stiles

Beginner Strengthening Flow | The Yoga Solution With Tara Stiles

Build Shoulder Strength | Intermediate Yoga With Tara Stiles

Crazy Core Building Routine | Advanced Yoga With Tara Stiles

Inversion Flow Routine | Advanced Yoga With Tara Stiles

Lower Body Strength and Tone

Mood:

Morning Routine | The Yoga Solution With Tara Stiles

Yoga to Get Your Morning Moving!

Routine for a Deep Sleep | The Yoga Solution With Tara Stiles

Energizing Daily Flow Routine | The Yoga Solution With Tara Stiles

Clear Your Mind Routine | The Yoga Solution With Tara Stiles

Get Happy Routine | The Yoga Solution With Tara Stiles

Calming Routine | The Yoga Solution With Tara Stiles

Poolside Yoga to Wake up the Entire Body and Calm the Mind

2. Improved Brain Function: Researchers at Boston University performed studies to determine if heart health had any effect on brain health. Their study showed that individuals with weak hearts due to insufficient physical activity had less brain volume than individuals with strong hearts. A weak heart is unable to pump blood efficiently, therefore lessening the amount of oxygen that gets carried to the brain. An oxygen depleted brain ages much more quickly and can contribute to concentration issues and memory loss.

3. Improved Sleep: Roughly half of the world’s population suffers from a sleep disorder of some sort. As a result of this, more and more prescriptions are being written every year to aid those in falling asleep and staying asleep. Recently, studies have shown that obese individuals who routinely take sleep medication have a higher risk of death. A study published by The National Sleep Foundation found that individuals who performed cardiovascular exercises 3 to 4 times per week, fell asleep 54% faster and slept 37% longer than individuals who did not exercise.

4. Increased Bone Density: Osteoporosis is a condition that affects many aging women as a result of lost bone mass. Studies have shown that when cardiovascular exercises are performed several times per week, for at least 30 minutes at a time, bone density can increase by as much as 12% over a period of 6 months.

5. Alleviates Depression: A study that was published in the Archives of Internal Medicine was conducted on 156 individuals who had been diagnosed with clinical depression to determine of exercise had any effect on their emotional status. One third of the group followed a cardio exercise program, one third took antidepressants and the other third followed an exercise program, but also took antidepressants.

Not all fats are bad. In fact, incorporating healthy fats into your diet can actually be good for you. Unlike saturated fats, monounsaturated fats help lower LDL (bad) cholesterol, while boosting your HDL (good) cholesterol. Dietary fat is also good for us because it is one of three macronutrients that supports a number of our body’s functions and provides us with energy. Here are the good fatty foods that deserve a place in your diet!

Avocados: Avocados contain monounsaturated fats (and antioxidants and beta-carotene too!), which is said to help enhance memory and prevent heart disease. The recommended daily intake (RDI) of fat is 65 grams, and one cup of avocado contains almost one third of your fat intake for a day, about 23 grams. So it’s probably best to stick with eating just a half an avocado each day.

Coconut oil: Coconut oil got a bad rap over the years, but previous studies were performed on partially hydrogenated coconut oil, rather than raw, virgin coconut oil. While many hydrogenated saturated fats raise bad cholesterol levels, raw coconut oil has been shown to increase levels of good cholesterol. As long as you buy virgin coconut oil, you’ll be able to reap this healthy benefit.

Walnuts: Walnuts are a great source of omega-3 fatty acids with anti-inflammatory properties. In addition to lowering LDL cholesterol, they are also a great source of protein, fiber, vitamin E, magnesium, zinc, potassium, riboflavin, and selenium.

Salmon: High in omega-3 acids and protein, salmon boasts fatty additions you can make to your regular diet. Eating it just once or twice a week can help your body reap all the healthy benefits. If you’re not a fan of cooked salmon, try a piece of salmon sashimior a sliced smoked salmon instead.

4 Exercises To Help Tone Your Core

Celebrity trainer Don Saladino, shares four moves you should try to strengthen your core and better your balance.

1. The Matrix - Start standing with feet hip-width apart. Imagine you’re standing in the center of a clock, with 12 o’clock directly in front of you. Bend knees and elbows to prepare to jump. Swinging your arms for balance, jump toward 1 o’clock, and landing on your right foot and keeping your left knee up. Pause, then jump back to center. Repeat to 3 o’clock and 5 o’clock, then, landing on your left foot, to 11 o’clock, 9 o’clock, and 7 o’clock. Do three sets.

2. The Plank Row - Hold a dumbbell in each hand, and get in plank position with your hands on the dumbbells and your feet wider than shoulder-width apart. Raise the dumbbell in your right hand until your elbow passes your torso, pressing the left dumbbell into the floor for balance. Lower your arm, and repeat on the other side. Continue alternating; do 10 reps on each side. Do three sets.

3. Legs for Days - Holding a dumbbell in your left hand, stand with feet hip-width apart. Take a big step forward with your right foot and a big step backward with your left foot, and then raise the dumbbell toward the ceiling, keeping your arm straight. Bend both knees simultaneously, keeping right knee over right ankle, never lowering the dumbbell. Pulse up and down; that’s one rep. Do 10 reps, and then switch sides. Do three sets on each side.

This has not been photoshopped or edited, this is just her on her sunday morning jog.