Power Yoga Works

Power Yoga For Teens

Bill Raup — Tue, 07 Feb 2012 17:36:03 +0000

500 hour Teacher Training

Bill Raup — Thu, 26 Jan 2012 20:41:34 +0000

Homemade Black Bean Veggie Burgers

Bill Raup — Wed, 11 Jan 2012 23:00:43 +0000

Ingredients
• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 green bell pepper, cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon Thai chili sauce or hot sauce
• 1/2 cup bread crumbs

Directions
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Information
Amount Per Serving Calories: 198 | Total Fat: 3g | Cholesterol: 53mg

Working Out The Core Is Essential, But a Whole Body Routine Is Critical

Bill Raup — Wed, 11 Jan 2012 21:56:35 +0000

All too often, we try to target our workouts to take care of problem spots. Our thighs, flabby arms, and other very specific areas get the bulk of our exercise attention while the core is overlooked. The truth is this is not a wise way to proceed if real results are desired. Targeting is fine, but it won’t get the job done on its own.
The core – the back and stomach muscles – are essential to include in regular workout routines for a number of reasons. The fact is that all body movement comes from the core. If your stomach and back muscles aren’t properly strengthened and toned, your entire system will suffer. Yoga postures like boat pose, airplane, any twisting postures are great for your core abdominal muscle toning.
Try yoga to tone those flabby arms, for example, and your back muscles just might protest in a very big way. If this happens, you could suffer an injury that just might sideline your weight loss and exercise efforts for a time.
So, how can you get the workout you really need?
The key to enjoying weight loss and body strengthening success is to go for a whole body workout. While focusing on the core is critical, ideally you do want to include the entire body. To make sure this happens, develop a workout plan that involves all major muscle groups. Yoga is a perfect total bodywork out. Be sure to blend both cardiovascular, stretching and strength training together, too.
If you’re unsure of how to develop a true full body workout routine, enlist a personal trainer, certified PYW yoga instructor, or the professionals at a local gym. The pros can help you out by:
• Tailoring a program to suit your needs – Not everyone can follow exactly the same workout routine. What works for your best friend, for example, might actually be too rigorous for you. Consulting with a pro will result in a routine that takes your strengths and weaknesses into account. Your tailored routine will also be designed to offer the right level of challenge without taxing your body too much.
• Making sure you avoid injury – Beginners often strive too hard to see results. When they do, injuries often happen. At the very least, a workout that is too hard can zap motivation very quickly. When you involve the pros, you’ll end up with a plan that’s been developed to help you reach personal goals while motivating you to succeed.
• Offering moral support – The professionals are there to help you reach your goals. They do this not only by offering their expertise, but also by cheering you on along the way.
A targeted workout won’t provide the overall results you’re after. If you want to see real changes in your body, you need to focus on the whole.

Stress Can Hurt Your Weight Loss Efforts

Bill Raup — Thu, 22 Dec 2011 10:53:17 +0000

If you’ve been trying to eat right to lose weight, but haven’t seen the results you’re after it might be time to check your stress levels. Stress, if left to its own devices, can harm your chances of successfully shedding pounds and reaching your goals. It can also cause a host of other problems you don’t want to deal with!
So, why is stress a roadblock for weight loss?
Stress in and of itself isn’t a bad thing. It’s a perfectly natural response to the world around you. When daily stresses are allowed to build up, however, they can take a serious toll on the body. Stress can interfere with normal eating habits, it can cause physical symptoms, such as stomach pains, and it can even increase chemical levels in the body that get in the way of weight loss. As many people know, stress can also promote binge eating habits, as well.
Fortunately, there are fantastic ways to reduce stress naturally and help your weight loss efforts in the process. Taking the right measures to lessen the impacts of stress can improve your health, your attitude and even your next weigh in.
How can you effectively battle stress and your waistline bulge at the same time? Try these simple, but very effective measures:
• Get active – Exercise is one of the most effective ways to reduce the toll stress can take on the body. When you get up and get moving, your body will respond positively. Not only will you help yourself lessen stress, but exercise will also aid with weight loss. Work with a yoga trainer or talk to the yoga teachers at your studio or gym for assistance in creating an exercise program that fights stress and promotes weight loss.
• Get some sleep – Making sure the body is properly rested is an essential key in the fight against stress. When people are stressed out, they tend to sleep less. This, in turn, can lead to irritability and even more stress. Work on getting at least seven to eight hours a night. Exercising can help make this goal reality.
• Meditate & Stretching – A yoga studio is great place to reduce stress through stretching and focusing your mind through meditation. You can learn some very simple meditative deep-breathing & stretching techniques and give yourself a few minutes a day to practice them. Clear your mind, breathe in deeply, relax and let go of the tension you’re holding. When this is combined with other efforts – stretching exercises and rest – the positive impacts can really shine.
• Eat right – Proper nutrition is also important not only for weight loss, but also stress reduction. Steer clear of caffeine. Eat your fruits and vegetables. Avoid fried foods. Before long, you’ll feel better about yourself and it will show in your weight loss efforts.
Stress has been linked with heart disease, stomach ailments, heart attacks and more. It can also throw a monkey wrench in your weight loss plans. Learn to ease it naturally to get on the right path for shedding pounds. Your yoga instructor or the fitness professionals at your local studio can help you establish an effective stress-reduction plan. Just ask them!

The Workshop – J&K

Bill Raup — Wed, 21 Dec 2011 16:29:43 +0000

Which Diet Plan Is Best?

Bill Raup — Wed, 16 Nov 2011 14:56:24 +0000

You stand on the scale and just can’t deny the fact any longer: It’s time to lose weight and get into shape. The problem is finding the best diet plan to help you reach your goals. With so many options on the table, selecting just the right diet plan can be very difficult.
The simple truth is there is no diet plan that is the best. Go on a strict diet plan to drop weight fast and you will soon find your weight bouncing up and down. The problem is most diet plans aren’t realistic for long-term use. While you might lose weight while you’re on them, that weight is likely to come back as soon as you start eating normally again. Plus, many so-called diet plans neglect proper nutrition. They cut out entire food groups for the sake of fast losses in weight.
So, what can you do to eat yourself to a healthier weight without going on a diet plan? Just use good common sense and consider these things:
• Eat whole foods – It is best to buy your groceries and make your meals starting with fresh fruits and vegetables, lean meat and other healthy products. While processed foods might be easier, they often contain chemicals, sweeteners, artificial colors and who knows what else! Freshly prepared meals that start with healthy ingredients are better for weight loss and they’re better for fueling the body.
• Read labels – It’s not always possible to eat whole foods at every single meal. When this is the case, select processed or pre-packaged products with care. Read the labels and look for items that are as close to natural as you can find. Also look at the serving size compared to the amount of calories in a single serving.
• Go for balance – Make sure meals contain foods that truly nourish and fuel your body. Strike a balance with fruits and veggies, legumes, lean meat, low-fat dairy and other necessary foods.
• Eat less, but more often – Smaller, more frequent meals can help greatly with weight loss. Shoot for smaller portions, but try to eat three meals a day and at least two, possibly three healthy snacks. It’s important not to skip meals – especially breakfast – because doing so can foster weight gain rather than loss.
• Avoid temptations – Uncover your unhealthy habits and take steps to overcome them. If you can’t steer clear of ice cream after dinner, try finding a healthier, lower-calorie option. It’s okay to keep “treats” in your diet when you’re losing weight, but make sure they really are treats. No one really needs ice cream seven nights a week.
Losing weight and keeping it off is a journey. Fad diet plans just aren’t sustainable. To get the results you want, learn to make wiser choices every day. For more ideas on creating your own “diet plan,” talk with the fitness pros at your gym or your personal trainer. Chances are they have some great tips and tricks that can help you develop your own diet that’s tasty, healthy and fulfilling.

Perfect Pumpkin Pie

Bill Raup — Wed, 16 Nov 2011 14:21:10 +0000

Ingredients:

1 (15 ounce) can Pumpkin

1 (14 ounce) can Sweetened Condensed Milk

2 large eggs

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/2 teaspoon ground nutmeg

1/2 teaspoon salt

1 (9 inch) unbaked pie crust

Directions:
1.Preheat oven to 425 degrees F. Whisk pumpkin, sweetened condensed milk, eggs, spices and salt in medium bowl until smooth. Pour into crust. Bake 15 minutes.
2.Reduce oven temperature to 350 degrees F and continue baking 35 to 40 minutes or until knife inserted 1 inch from crust comes out clean. Cool. Garnish with whipped cream as desired. Store leftovers covered in refrigerator.

Oat Bran Muffins

Bill Raup — Tue, 11 Oct 2011 13:25:21 +0000

Ingredients:

2/1/2 cups oat bran, uncooked
1/4 cup brown sugar, firmly packed
2/1/2 cups oat bran, uncooked
1/4 cup brown sugar, firmly packed
1/4 cup chopped nuts
1/4 cup currants
1 tbsp baking powder
1/4 tsp salt
4 large egg whites, lightly beaten
3/4 cup skim milk
1/4 cup honey
2 tbsp vegetable oil

1 tsp almond extract
1 tsp vanilla extract
Vegetable oil spray

Directions
Preheat oven to 350 F. In a bowl, combine oat bran, sugar, nuts, currants, baking powder, and salt. Mix well. In a small bowl, combine egg whites, milk, honey, oil, almond and vanilla extract. Add to dry ingredients and mix to blend.

Spray two muffin tins lightly with vegetable oil spray or use paper muffin cups. Spoon mixture evenly into muffin cups. Bake 20-25 minutes, or until light brown. Serve warm.

Beverages – The Downfall Of Weight Loss And How To Avoid It

Bill Raup — Fri, 02 Sep 2011 15:19:56 +0000

You eat right and exercise regularly, but your weight loss isn’t on track. If you’re stumped as to why, you may want to take a look at the drinks you consume on a regular basis.
Even seemingly “healthy” drinks can pack in a lot of calories that might be causing your weight loss plans to stall.

Beverages really are the overlooked calorie giants in today’s fast-paced society. We down lattes, frappes and other drinks like there’s no tomorrow, never stopping to consider just how many calories might go down with every gulp. Even many so-called healthy smoothies might be getting in the way of weight loss.

What To Watch Out For
Aside from the obvious sugar-loaded sodas, there are some beverages well worth avoiding when you’re trying to lose weight. Some of the top culprits to stay away from include:

• Processed smoothies – Any time a smoothie is loaded with sugar and artificial flavorings, you’re going to get more calories than you really want.

• Sugary sports drinks and waters – Read labels when you buy drinks to finish off a workout. Chances are you’ll discover a whole lot more calories than you bargained for. It’s best to stay away from flavored waters that get most of their flavor from sugar.

• Coffee drinks – Unless you’re dealing with honest-to-goodness coffee, be very wary. Many of today’s coffee drinks are loaded down with sugar, and this doesn’t just include the whipped cream on top!

• Alcoholic beverages – It is never a good idea to drink a lot of alcoholic beverages when you’re trying to lose weight. Even light beer, for example, can deliver a lot of calories and carbs.

Better Drink Choices
Just because you’re trying to lose weight doesn’t mean you need to stick only with pure water. While water is never a bad choice, you can also partake in such beverages as:

• Tea – Green, white and black teas are generally perfectly okay. Watch out for adding sugar to them though.

• No sugar added fruit drinks – Natural fruit drinks are typically kinder on the calories. This is especially so if you squeeze the fruit yourself.

• Non-processed smoothies – Make your own smoothies with ice and fresh fruits or vegetables to enjoy a tasty beverage that’s packed with nutrients without extra calories.

When you’re trying to lose weight, it’s often the overlooked items that get in the way of success. What you drink can be just as important as what you eat. If you need more ideas on what to avoid, talk with your personal trainer or the pros at your fitness center. They can offer excellent insights on the right foods and drinks to consume and those that are fraught with caloric peril.