I am sure that many of you who follow our founder see the amount of yoga she has gone to recently. There are so many reasons for this transition from weight lifting every single day to doing yoga every single day instead. Now I am also sure you're sitting there thinking to yourself " I couldn't do yoga, I can't hold those crazy positions!" I am here to inform you that those crazy positions... well in the beginning, nobody can do them. 

•  For starters, yoga is a lifestyle change and should be treated as such. It is a practice to help calm the mind and heal the body. It is a relationship you build and develop with your self over time. I personally went back to practicing everyday because  I was grieving. Yoga helped me through the rough patches that I thought I may not make it through. It allowed me to control my stress levels from losing my best friend. It allowed me to come to terms with the reality of the situation and to see things clearly. I was able to grieve and continue to go about my daily life and work with better focus.  
• Yoga is a wonderful detox for the entire body. No, I am not talking about the kind where you drink a tea and run to the restroom all day. I am speaking of toxins that bevel into your muscle fibers that need to be released. When you do yoga you are stretching your muscles like pulling taffy to get the bubbles out and texture just right. Releasing lactic acid from the muscles allows more nutrients to be absorbed by the muscle. This in turn gives a quicker recovery time from soreness of sitting in an office chair all day or even for athletes competing. 
• Yoga is a holistic approach for healing the body and mind. Studies over nearly the past decade have shown that incorporating a daily practice of yoga can decrease the risk for CVD, Cardiovascular Disease, in women, lower stress, even aide in the rehabilitation of addictions. 
  • "In 2010, the estimated global cost of cardiovascular disease was $863 billion, and it is estimated to rise to $1044 billion by 2030."[1]
• So not only does yoga fight against all of that but it also lowers stress, combats depression and anxiety. Holding yoga poses may not be everyone's forte, but doing any form or style of yoga forces you to focus or fall. 
• The practice of just 20 minutes of daily yoga can help prevent stooping and correct poor posture. So if you have an office job or any job that keeps you sedentary yoga aides in easing the stress certain areas take, making it easier to focus and hopefully make your day go a little smoother. 
• All forms of yoga build strength! Not all forms require you to hold a pose for 30-60 seconds at a time, but if you... let's say weigh 170 pounds, which I do, and you are moving from one pose to the next then you are moving the majority of that weight around. Body weight counts, never underestimate how strong you already are starting out. 
• When you begin doing yoga as a daily practice you either learn to regulate your breathing from your yoga teacher or maybe you just realized that regulating your breathing is in fact a vital factor in yoga. Not only will it aide when shifting your body weight from one limb to the other, it also strengthens the cardiovascular system. This includes lower blood pressure. So stay calm and breathe steady.

     Okay, those are some pretty serious benefits to doing yoga daily. Now if I haven't convinced you to even give yoga a try for a week there are even more benefits! As most of us are, we are always looking for  a way to lose weight and strengthen our bodies. Well yoga may, in my personal opinion, be one of the best places that anyone can start on their lifestyle change. 

• If you are having some insomnia or trouble sleeping, then yoga could be your answer! Studies over the years have shown doing yoga before bed not only for a better nights rest but awaking to a better feeling in the morning. Waking up less groggy and feeling more energized. 
  • "In all, 410 survivors were accrued (96% female; mean age, 54 years; 75% had breast cancer). Yoga participants demonstrated greater improvements in global sleep quality and, secondarily, subjective sleep quality, daytime dysfunction, wake after sleep onset, sleep efficiency, and medication use at postintervention (all P ≤ .05) compared with standard care participants." [2] 
• Yoga burns fat and aides in fat loss! Along with that you also get rid of excess inflammation and  gain better balance and coordination. Since some of the more advanced poses require being only on the balls of your feet or even your hands, the process leading up to those poses builds strength in muscles used to stabilize the body. And much of that comes from the core, so you get a great core workout as well, not to mention the bonus of flexibility. 
• Yoga has also been shown to aide in pain management for RA, Rheumatoid Arthritis. Since yoga detoxes the body naturally of toxins and inflammation RA flare ups happen less when yoga is done daily. 

      So let's say that you now have an interest in beginning a daily yoga practice. Here are a few pointers to help you get started. 

1. Start small and slow. Yoga isn't about being able to do handstands or put your feet behind your head, the flexibility is just an added bonus. It is about connecting the vehicle, your body, and your mind to work together more effectively and efficiently. 
2. Find or create your own space for yoga! I cannot tell you how important this step is. I travel quite often, and have for nearly ten years now. Everywhere I go I always set up a space specifically for yoga and meditation practice. If you are comfortable you will preform better, focus better, and get a better mindset as well. 
3. Rid your space of distractions, this includes your phone. If you use your phone for creating the ambiance with music just switch it to silent for calls, texts, and notifications. Focus and concentration come more easily when your distractions are out of sight and out of mind. 
4. Grab a good mat. I don't mean get on Amazon and order the first appealing mat that you see. I mean do your research. There are many different mats and for different practices. Take the time to find the one that is right for you and your practice. 
5. Remember that everyone starts at ground zero. Start small and stick to short practices of 10 minutes. Follow a yogi from Instagram or maybe a Youtube tutorial for beginners. A daily routine for 21 days when done consistently will end up in creating a good habit. 

​    I hope the next time you pass by that yoga class on the way home from work you stop and take a minute to relax. 

​

        ​Garlic has been around forever as a spice in our foods. But why would you even think about adding it to your supplement regimen? Well I will tell you SO many added benefits that garlic has for your body, where I begin I have no idea!

          First off there are two main type of garlic; regular sprouted garlic and fermented black garlic(yum! it's my favorite). Let's start with regular sprouted garlic shall we? Garlic contains phytocompounds, these little guys work together to provide an array of responses in the human body. Along with being rich in manganese, calcium, phosphorus, selenium, and vitamins B6 and C it has the added benefit of affecting your bones and thyroid in the best ways. 
Have a weak immune system? No problem! Garlic helps the immune function through antibacterial, anti-fungal, antiviral, and anti-parasitic properties. It also helps to reduce inflammation, affects more than 150 disease, helps to reduce the risk of osteoarthritis, and protects against clotting, retards plague build up, helps to improve lipids, reduce blood pressure ALL while improving your overall cardiovascular health and circulation. Talk about a little guy who knows how to work! But I am not even CLOSE TO FINISHED!

              While all this is going on garlic is like a little warrior who is toxic to 14 different forms of cancer, including; brain, lung, breast & pancreatic. The reason being is it's high potency of antioxidants, one in particular called Allicin. Allicin releases sulfuric acid during the rapid decomposition phase, which in turn reacts with AND neutralizes free radicals in the body faster than any other known compound. Almost like a spark going off between a car battery and the clamp when you are trying to jump start a car. So on top of affect many diseases and cancers, Allicin also has been shown and proven to kill everything from candida to herpes, MRSA (Methicillin-resistant Staphylococcus aureus), drug-resistant TB and even HIV. Whoa!

                  This next one makes PERFECT sense to me, when I was a child I got bit by bugs all the time! It's my blood type, so my mother, bless her loving heart, made me eat SO much garlic. I got to the point where I would ask for it by the clove. Why? Garlic can eradicate antibiotic-resistant bugs. Partly due to it's pungent smell, all the antioxidants keep bugs away. Along with this, Allicin has the added benefit of bacteria being able to develop a resistance to the compound. The only downfall I have found to Allicin is that it is short lived, lasting only about an hour. 

Black garlic

                Onto my favorite! Back in 2009 a Japanese study showed that black garlic, compared to freshly sprouted garlic, was more effective in the reduction of tumors. The study was published in the Medicinal and Aromatic Plant Science and Technology. More studies showed that black garlic was also double the antioxidants, higher concentrations of sulfuric compounds like SAC (s-allylcycteine). A big benefit of SAC is the inhibition of cholesterol synthesis. SAC is also more bioavailable than Allicin, and much more absorbable. Keep in mind that black garlics benefits may be better for SOME conditions but not others. It is lower in Allicin, making you more vulnerable to infections.

               In conclusion, both freshly sprouted garlic AND fermented black garlic have incredible benefits as a supplement. I would not put a gender specific or age specific category on these, I personally feel that everyone should be taking them. From young, to old, athletes to those who are just trying to better their overall health. 

                      SAC (mg/g)  Calcium (mg)  Phosphorus (mg)   Protein (g)
Black Garlic        5.84           36.66                80                   12.5
Raw Garlic0        .32             5.0                   40                   2.2 

       A, B, C.... well, you know the rest. A simple, single, tiny letter with so much power over the human inner workings. We turn to it in most cases simply to rid our bodies of a cold or flu. But have you ever thought about the effects of taking vitamin C daily, for the rest of your life? It is more than a simple letter, and more than a water soluble molecule. It's a warrior! 
      
      Okay, for starters let's call our warrior Ascorbic Acid. Where can you find them in nature? They are abundant in fruits and vegetables. As mentioned before C is a water soluble vitamin, meaning that your body will absorb what it needs and the rest you flush out by natural means. Vitamin C is also a powerful antioxidant that plays a role in forming and maintaining connective tissues in the body such as; bones, blood vessels, and even your skin. So not only does it play a role in the formation and maintenance of those things in the body, it also aides in the repair and regeneration of tissues while also aiding the absorption of iron while also, aiding in the decrease of LDL cholesterol and triglycerides. Whoa! Talk about literally being busier than a bee! And they are born to work until the day they die! Alright, nonsense aside, I want to talk about some of the other benefits outside lessening the common cold and cool molecular bonding. 

• Adding supplemental Vitamin C daily aides in possible prevention of cataracts and of course strengthen the immune system.
• Studies have shown supplemental Vitamin C supports healthy blood sugar levels in diabetics. Using antioxidant-based therapy combined with glucose control gives patients a better advantage and also lessens the chances of complications that could potentially come with diabetes.
• C is also being researched further for the role it plays in combating plaque build-up in artery walls. This also allows for the cardiovascular system to function more efficiently and effectively. 
• In cancer patients, Vitamin C supplements played a role in the reduction of cellular damage to DNA damage. Inflammatory changes that allow malignant tumors to grow was shown to be reduced as well. 
• A 2007 study conducted by nutritionists at the University of Arizona, showed a correlation between the BMI of participants and low levels of Vitamin C. Women in the study who had high levels of Vitamin C also showed a higher level of a fat-suppressing hormone called Adiponectin. 

     Vitamin C also may play a bigger role in lifestyle than you realize. If you're an active gym goer or maybe a Weekend Warrior, then you may want to add Vitmain C into your  daily supplement regimen. 

• British researchers found that taking 200mg, twice daily, for as little as two weeks decreased the muscle soreness, also lowered blood levels of oxidative stress done during extrenuous activity, but also allowed for better muscle functioning. 
• The duration of recovery time was also shortened when participants consistently took the dosage given during the trials.

      So I saved the best for last, smokers and those exposed to second hand smoke often. Vitamin C has been shown to have some huge benefits! It has been studied and researched for many years now on the effects it has on the lungs, immune system, and cardiovascular system in relation to smoking. Smoking has been long related to elevated levels of C-reactive protein (CRP). CRP is an inflammatory marker that has been linked to elevated risks of Cardiovascular Disease (CVD). 

• ​Vitamin C has been shown to combat CRP. 
• One study conducted of 160 healthy adults, actively or passively, exposed to cigarette smoke were administered 515mg per day of Vitamin C, an antioxidant blend of C, E and lipoic acid, or a placebo. Participants given Vitamin C showed significant reduction in the CRP concentration in their plasma of 24%, the other test groups showed no changes. 

​FACTS:
SERVINGS: 6
SERVING SIZE: 2 ounces
ENERGY: 416.3 
TOTAL FAT: 31G
CHOLESTEROL: 0MG
SODIUM: 92.3MG
POTASSIUM: 379.7MG
TOTAL CARBS: 32.6G
WHAT DOESN'T COUNT: 6.3G 
WHAT COUNTS: 26.3G
NATURAL SUGARS: 19.3G
​GAINS: 8.9G

FACTS:
SERVINGS: 2
SERVING SIZE: 6 spears
ENERGY: 1,154.6
TOTAL FAT: 124.2G
CHOLESTEROL: 0MG
SODIUM: 149.5MG
POTASSIUM: 420.7MG 
TOTAL CARBS: 20.5G
WHAT DOESN'T COUNT: 6.5G
WHAT COUNTS: 14G
NATURAL SUGARS: .1G
GAINS: 2.3G ​

           I get asked this question fairly frequently and I always have the same answer. While this one is clearly more detailed than if I were speaking to you in person, it is all the same, as equally important. When I became a PERSONAL TRAINER, I wanted to be just that. I went to the gym, I started at home, I Googled and watched videos. I did everything the same as you but the difference is I ended up wanting it more to the point where I earned a degree in it. I don't think this is necessary for everyone, in fact I feel the industry is becoming overly crowded with.... "trainers". But I do however think that EVERYONE should have a trainer for even a few sessions up to a full month of training. I am sure you're saying to yourself that you could never afford a trainer or they are a waste of money. In some cases you may be right on the latter.

             I became a trainer nearly five years ago, since then I have been in and out of working in and for other gyms. I watched co-workers, colleagues, bosses, and even my own subordinates at times become incredibly inattentive to their client. This is includes being on their phones, taking videos and photos without client permission, and ignoring a client who says they feel pain or discomfort. Listen, if you're in it for the money, that's cool we all need it. But I am in it for a totally different reason, fitness saved my life and I want to help others change theirs. This for me includes going through the proper motions, learning to listen and communicate with your own body, understanding that this requires patience because without it you will suffer one way or another in the end, and lastly that this is a lifestyle not a destination. Fitness is part of being healthy, whether you like it or not. You don't have to lift weights to be fit by the way, you just have to eat according to your body's needs and your personal body goals. Notice I said "body goals" rather than "weight"? This is because the majority of us don't need to watch our weight, we need to watch our fat. By this I mean, how many pounds of you is fat? There is a way to find out, go talk to a trainer because a good one will know.

          Before you read on, please don't take me wrongly. This post is not to bash on anyone or even speak negatively of anyone. Every trainer has their own style and reasons for being a trainer. This post is simply to express a personal opinion of what you should look for if you are going to pay someone to PERSONALLY train you in a world full of "trainers".

•  Okay, if you are going to spend money on the services of someone, you're not just purchasing their services. You are purchasing a piece of them. Make sure you click with your trainer, make sure that you like them. You don't have to be friends, but for the sake of spending an hour a week with them or more, you want to find someone who makes you feel comfortable. 
• If you're going to purchase the services of a trainer, you may want to make sure the contents match the exterior. In other words, make sure you aren't getting someone who just looks fit. Someone who can cater to all types of lifestyle and exercise goals is best. When you have a trainer who tailors the workout and regimen just for YOUR body goals and not a cookie cutter routine given to every one of their clients. 
• FOCUS! This is just for the trainee, this is for the trainer as well. Why pay for someone who isn't going to pay attention to you or educate you on proper form, why you are doing a particular exercise, or even explain how it works. These things are important for your own personal growth when embarking on a lifestyle change. Trainers who are always on their phones aren't training you, they are simply taking your money to talk to you and waste your time. Find someone who will educate you and motivate you enough that you could eventually do these things on your own. Now I'm not saying don't stay with someone you like, do. I am saying education in an area you are going to incorporate into your everyday routine is important.
• Watch a trainer before choosing. Watch how they interact with their clients. Watch how attentive they are to their clients. Watch them workout for themselves, are they utilizing what they went to school for? Proper form? Rest times? Stretching? It is okay to be incredibly picky about choosing someone who is going to help sculpt, mold and shape your body to the vision in your head.
• Don't waste time. This is a big one for me as a trainer. It seems as if the client doesn't always understand that we DO NOT get paid to always talk to you and give you tips. Most trainers only get paid for the sessions they conduct. If you go in for an assessment, make sure that you are ready to sign up and work with that trainer. There is nothing worse for us than potential business and all you wanted was one free workout and some advice. Honesty: WE LOATHE THIS. Business is a two way street. We don't eat if you don't hire us. A good trainer shouldn't have to twist your arm to get you to sign up. Be mindful and be READY to make that change. It is beneficial for both parties. 

    The next time you are shopping around for a trainer, I hope you take these things into consideration. Or if you are a trainer reading this I hope you utilize some of the information here. Maybe you already do, kudos then! Happy lifting!