Some people have the misconception that if they start lifting weights, they will bulk up and actually look bigger. This is a very common misconception of women especially as most women are afraid to add weight training into their exercise routine because they way to lose weight and not get bigger. The truth is that lifting weights will actually help you lose weight faster and will give you a lean and toned body.

It is a proven fact by the medical community that lean muscle burns calories faster than fat does. This means the more lean muscle that you have you on your body, the faster you burn calories, and we all know that burning calories is what leads to weight loss. Weight training is great for losing weight because it helps speed up the metabolism, but is also gives a toned look to your body. There are some people who lose weight but still don’t have the lean and slim look because they do not have lean muscle. With lean muscle you can get the toned arms that you always wanted or the lean legs that call for short shorts to be worn.

One of the best ways to start a weight training program is to actually incorporate it into a circuit training workout . Circuit training involves doing strength training exercises and quickly moving from exercise to exercise without a break in between. Not only will this develop your muscles, but it will also raise your heart rate, which accounts for a great cardiovascular exercise. With a circuit training workout you can burn fat and develop muscle at the same time. It is truly one of the most efficient workouts for weight loss.

If you are a woman who is scared that she will develop big and bulky muscles, then you need to learn the truth. Lifting weights 4-5 times a week is not going to get you the bulky muscles that you see on bodybuilders. It is just not possible for a normal woman who is not taking any supplements and simply doing 30-60 minutes of circuit training to develop large muscles. It is not in a woman’s gene makeup. The one thing that you may experience when you first start a weight training program is that you may not lose weight for the first week or so or you may even gain weight, but it will not last. This is because muscle weighs more than fat, but soon that muscle will make up the difference and be burning calories at a faster rate so you don’t have to worry about any weight gain at all. If you do happen to gain weight, you will still notice that your clothes are getting looser and that your still dropping inches. The weight loss will eventually start making an appearance on the scale as well.

Some people wonder how they can get the trim and toned body that they see on the cover of magazines. The truth is that the only way that can be achieved is with exercise that includes weight or resistance training along with a healthy diet.

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When one decides to become a Yoga teacher, designing lesson plans is part of the daily routine. When teaching Hatha Yoga, lesson plans may consist of a mix of techniques and their practical applications to daily life. There are many lessons we learn in life, but how often does the average person make practical use of them?

When you go to a public place, observe how people stand, sit, and walk. As a whole, do most people have good posture? This is a visual example of the practical application of asana toward real life situations. Some skeletal conditions are not preventable, but some conditions are due to years of poor posture and neglect.

How many ways can Yoga affect health? If you look at any person, Yoga can change mental, physical, emotional, and spiritual health – for the best. Let’s look at how gratitude can create good health. Have you ever met someone who does not appreciate what they have?

Maybe this person has a good spouse, relationship, child, or friend; but he or she does not see the value of being loved. Taking good relationships for granted is a mistake many people make. When we take relationships for granted, we set a pattern of behavior in motion, which is unhealthy for us, and everyone we know.

Our mental, and emotional state of health, is something we should take control of when it is possible. There are specific mental and emotional conditions, which require professional help in coping with the situation. These are times when professional counseling is your best option. One example of this is: Coping with the death of someone who is very dear.

However, gratitude can help us with everything, including loss. When we are grateful for past and present relationships, we see the value of our connection to others. It is hard to deal with the loss of friends, family, and pets; but we should be grateful for the special times we had together.

When we carry this principle to the present, it makes living in this moment special. Showing gratitude, every day, will change the world around you. This is a form of Karma Yoga, because you create good feelings in others through your appreciation of them. There is a view that you are creating good feelings within yourself, as well.

Some people take the view that each positive action we take is, in fact, self-centered. Even if this were true, the alternatives of taking negative action, or no action, are not going to help relationships. Therefore, with your action of showing gratitude to others, you can change the world with positive energy.

When teaching others about the benefits of Yoga practice, we should always remember the practical applications of Yogic philosophy.

Copyright 2010 – Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/index.html

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As you know by now, pranayama (yogic breathing) is one of the most effective ways to create a link to the mind and body. Yet, pranayama is often over looked by Hatha Yoga practitioners. If you take a superficial view of Yoga: A photo of one’s breath cannot produce the shock value seen in some asana photographs.

Yet, Yoga cannot be summed up in one photo session or one book. Humans often make hasty judgments about subjects. This enables us to quickly sort, classify, and file ideas, in a specific order, so that we may retrieve them easily. The only problem is that we may not have gone beyond the surface layer of our filing system.

It takes years of Yoga practice to get beyond our superficial viewpoints. Yoga teaches us to look at the deeper aspects of life, without harsh judgments. Each limb of Yoga is as significant as the other. When we review the Eight Limbs, as described by Maharishi Patanjali, within the “Yoga Sutras,” we begin to realize the value of each area of study that may be lacking in our personal practice.

If we continue to practice and study Yoga for years, we begin to realize the value of each limb. We also begin to appreciate the subtle differences among Yogic schools and styles. Despite these differences, self-realization is a common objective among many Yogic schools of thought.

How can pranayama help you on the path toward self-realization? Some claim pranayama is boring, while others will tell you it is hard work. In many Hatha Yoga classes, breath awareness is integrated into asana or meditation practice, but it might not be a separate segment of the class. Some fitness Yoga teachers yield to the popularity of asanas and see little worth in pranayama as a separate practice.

With that said – it will take the fitness-oriented student a bit longer to become completely present for practice. Pranayama is a gateway to the state of seeing, knowing, and being, which we call self-realization. In some schools of thought, pranayama is the easiest way to connect mind, body, and spirit.

Here is an example: Sit in a quiet room and notice what you can easily focus on. Is it a sound, an object, an image, or a function? For many, the breath is easy to isolate and focus on. Our perspectives will be different, depending on our training and the amount of time we put into practice.

Each of us is different, but you can put this to the test along or with students. Being truly present for practice is an exercise in self-realization. To bring self-realization into daily life is a way of life.

Copyright 2010 – Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/index.html

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The education, and continuing education, of Yoga teachers, through web 2.0 applications, has its proponents, but technology is not favored by everyone. There have been timeless arguments against technology. People have argued against almost every modern convenience.

Although we have no reference to it, the first humans to control fire must have met resistance from their fellow tribal members. With this in mind, one may say reading about Yoga is not practicing it. Yet, how often do we refer to classic scriptures and texts? The truth is: We refer to books all the time – whether they are old, contemporary, or e-Books.

Even though universities use them, one may argue against the use of Yoga DVDs, video tapes, or online videos. The argument is that the teacher in the video cannot see the quality of your techniques. This is true, but we are training Yoga teachers – not novices.

Meaning no disrespect toward novices – we all started at the beginning, but most DVDs address Yoga practice as if you have pre-existing teaching knowledge. There is room for error here, if you practice along with a video and have no working knowledge of Yoga.

In the hands of a Yoga teacher, a DVD is a powerful resource. How often would you like to rewind a live discourse, lesson, or lecture from the past? While viewing is not practicing, DVDs and online Yoga videos are valuable learning tools. What is even more ironic is: almost every Yoga teacher training course has books and DVDs that compliment the course.

So, why do we have a debate over the tools of education? As we age, there is resistance to change. I still attend meetings with a notebook and jot down notes. The ritual of writing and drawing on paper gives an idea, or a concept, more meaning.

Unfortunately, that feeling does not happen when I use a lap top, but it is also a valuable learning tool; and most of us can type faster than we can write with much more clarity. The point being: We can learn from technology, without having it take over our lives.

The convenience of integrating technology into our Yoga education should not be resisted, but we cannot allow technology to control our lives. We have all witnessed technology change courtesy and manners. Cell phones and text messages can interrupt precious and sacred moments.

Worse than this is that talking on cell phones, and text messaging, causes a fair number of traffic accidents and fatalities. Once again – moderation, in all matters, is a crucial key to a quality life.

Copyright 2010 – Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/index.html

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Why would anyone, of any religion, seek spiritual growth from Yoga practice? How compatible are Yogic concepts with other religions and philosophies? Is Yoga a wing of Hinduism or an ancient Universalist approach toward living? Let’s take a closer look at why people are choosing the Yogic path for their spiritual health.

Yoga was practiced for thousands of years by Hindus. When Yoga moved out of India, it was assimilated by people of many cultures and religions. These new non-Hindu Yoga students could not erase their previous religious, philosophical, and political learning. That said, the teachings of Bhakti, Raja, Karma, Jnana, Hatha, Kundalini, Mantra, Tantra, and Yantra Yoga will differ and integrate to some degree.

Therefore, teaching and learning Yoga depends upon the Yogic style, the teacher’s method, and the student’s culture. If a student is familiar with the Ten Commandments, he or she will see some similarities to the Yamas and Niyamas. In all cultures, morality is a universal concept. Humanity’s largest struggle has been with fear of outside ideas.

Anyone can get a copy of any religious text on the Internet. The authenticity and quality of the interpretation could be subjects for debate, but the fact is – people are reading more Holy Books than ever before. In fact, people are reading more about everything than at any previous time.

Why would anyone, of any religion, seek spiritual growth from Yoga practice? The reasons are many, but sometimes they have to do with moral examples of religious leaders and the education of the people. It is hard to convince educated people with threats, when the leadership of a religion is up to its ears in a scandal.

There is no need to point fingers; all you have to do is listen to, watch, or read the news. We readily accept scandals within governments. It has been a historical fact that governments are often less than perfect. However, to be let down by religious leaders takes a toll on the faithful. Scandals in religious settings have created a culture of spiritual “castaways.”

How compatible are Yogic concepts with other religions and philosophies? All religions teach us to forgive, to be tolerant, and to love each other. This message is clear to see in Yogic teachings. If you take part in any form of Yoga, courtesy and mutual respect, are foundational concepts of the practice.

Is Yoga a wing of Hinduism or an ancient Universalist approach toward living? The answer is: It depends upon your Yoga teacher, where you study, and lessons learned in your classes. If you practice fitness-oriented Yoga classes in a gym, chances are that Yogic philosophy may not be part of your class.

If you practice in an ashram – this was traditionally a religious settlement, where a priest, monk, or a group of people, lived in seclusion from society. Yoga studios are usually at store front locations and will not be secluded, but philosophy and lifestyle will likely be addressed.

Copyright 2010 – Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/index.html

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Have you ever experienced waking up in the morning sporting a horrible puffy look on your face because of your swollen eyelids? The morning or puffy face is not something that people should be immensely worried about because it usually disappears at mid-morning or midday when the fluids that have accumulated in the lids have already drained.

However, looking like someone who has cried the whole night is still very far from being attractive especially if people have to leave home for work or school. The morning face is caused by a variety of factors like dehydration, improper diet, allergies, and insufficient sleep. As in the case of dehydration, water tends to accumulate in the lids whenever the body is dehydrated.

Drinking alcohol and consuming salty foods can also cause this because it minimizes the anti-diuretic hormones in the body which also causes water build up in some facial parts. As for the morning face caused by allergies, it is usually accompanied by other problems like itching and redness.

There are a couple of ways in order to get rid of the puffy face look. One is to drink lots of fluids and stay hydrated every day to facilitate proper fluid motions in the body and prevent build-ups. Lowering the salt intake and taking a healthy diet consisting of more veggies than of junk food also helps a lot.

Since the body can only store salt in fluid suspension form, too much intake of this can cause the gathering of skin around the eyes and give room for more water accumulation. Also, never sleep with eye make-up on and use a gentle make-up remover to clean up. This avoids specks of eye shadow or mascara from entering the eyes and causing an allergic reaction.

Moreover, refrain from using eye make-up that is more than a few months old because the bacteria that might have accumulated in it may invade the eyes and cause a reaction. Getting adequate amounts of sleep is also very important because it gives your eyes time to recuperate after a long day. When sleeping, try to lay with the head elevated a little in order to give better circulation of fluids.

Other ways to get rid of the hideous puffy face look is wearing a mask in the morning for a few minutes that is filled with cold water, ice, or gel. Wrapping ice cubes in paper towels and putting them on the eyelids is also advantageous because the temperature will reduce the swelling and make the accumulated water dissipate faster.

Also keep eye creams in the refrigerator to make them instantly ready for morning usage. In using the creams, use the ring finger to gently tap it on the eyelid to hasten the drainage of the fluid. Soaking cotton-wool pads in cold milk and applying them on closed eyelids for a few minutes is also a good home remedy because it not only removes the puffiness, but also brightens the white part of the eye.

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