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Do You Know Yoga Practices Can Train Up Your Core Too? Here’s How.

Do You Know Yoga Practices Can Train Up Your Core Too? Here’s How.

Dolphin-Plank

    1. Dolphin Plank

    Even yogis love elbow planks, but we call them something else. An elbow plank by any other name will still work your abs.

    • From Downward Facing Dog, inhale and shift your weight forward coming into plank position (top of a push-up). Exhale as you lower onto your forearms so that your shoulders are stacked directly above your elbows and your body is parallel with the floor.
    • Dolphin Plank is an intense pose, so if you can’t hold for five breaths, lower one or both knees to the floor.

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    Intense-East

      2. Intense East

      Do you know by just simply facing your belly up to the sky can help work on your abs too? Pulling your low abs up and in while arching your spine makes this pose feel easier.

      • From a seated position with your legs extended straight out in front of you, place your hands behind your hips about six to eight inches, with your fingers pointing toward your toes. As you inhale, press into your hands and feet firmly, lifting your hips into the air. Lift them as high as you can so your spine is in a long line. Slowly release your head back, looking behind you, and open through your throat.
      • Stay here in Intense East pose for five deep breaths, then lower your hips to the floor.
      Camel

        3. Camel

        • Stand on your shins with your knees hips-width distance apart.
        • Lean back, and place your hands on your heels, arching back and allowing the head to fall between the shoulder blades.
        • Continue to press the hips forward to engage the abs, thighs, and tush, enjoying this pose for five breaths.

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        Warrior-3

          4. Warrior 3

          Balancing on one leg really challenges your core! If you’re not using your abs to stabilize in this pose, you’ll likely tip over. Here’s how to find your inner warrior.

          • Stand with your feet together. Inhale as you extend your arms out wide in T position or straight overhead for a more advanced variation.
          • Exhale as you bend forward at your hips, lifting your right leg straight behind you coming into Warrior 3. Draw your navel toward your spine, and hold for five breaths. Then come to stand, lower your right leg, and repeat with the left leg lifted for another five.

          Balancing-Star

            5. Balancing Star

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            This pose is similar to a side plank but in a more balanced way that trains up both your core and arms. Your obliques will certainly feel the challenge while you balance in this starry pose.

            • Begin in Downward Facing Dog, and step both feet together. Move your right hand to the left about six inches so it’s at the upper center of your mat. Step your right foot forward two inches, and plant the sole of your right foot firmly on the mat, so your toes are pointing away from you. Inhale as you roll open to your right side, and lift your left hand off the mat. Raise your left leg up into the air.
            • Gaze at your lifted hand, and hold Balancing Star for five breaths. Keeping your core engaged will help you stay balanced. Repeat this pose on the other side.

            Boat

              6. Boat

              Boat pose is the go-to move for abs in yoga. It really challenges all four layers of your abdominals, similar to the Balance Point in Pilates. Get ready for some smooth sailing.

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              • Sit on the floor with your legs in front of you. Bend your knees, and lift your legs off the floor, bringing your knees in toward your chest with your shins parallel to the floor. Sit up as tall as you can, and take a breath in as you slowly begin to straighten your legs. Your legs don’t need to be straight since the action of keeping your spine long and drawing your belly in is what works your abs here.
              • Hold Boat pose for five breaths.

              Crow

                7. Crow

                Do you know that a crow requires core strength more than arm?It’s really about your core! Thinking of this as an ab exercise can help you hone in on the balance needed to maintain this pose.

                • Begin in a squat, placing your hands shoulder-width distance apart on the mat. Spread your fingers as wide as you can, creating a strong, stable base. Straighten your legs slightly, placing your knees as high up onto your triceps (back of your arms) as possible. Slowly shift weight into your palms and lift your feet off the ground.
                • Stay here for five breaths gazing at the floor in front of you.

                yoga a2
                  Reference: popsugar.com

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                  Last Updated on March 3, 2021

                  9 Meal Planning Apps That Will Help You Eat Healthier

                  9 Meal Planning Apps That Will Help You Eat Healthier

                  Planning your meals is one of the best ways to save money and eat healthy at the same time. When you make a meal plan before you shop, you are not only making for a less stressful week, but you are giving yourself a chance to eat a healthier diet. Planned meals allow you to avoid mindless snacking and stay in control of your caloric intake. Meal planning apps utilize technology to help you lay out your meals for the week and put you in control of your food.

                  Let’s take a look at 9 meal planning apps that will place you on the road to healthier eating.

                  1. Pepperplate

                     

                    Pepperplate hopes to make meal planning easier in various ways. Firstly, attacking the indecision that comes with coming up with meal choices, Pepperplate allows individuals to organize the recipes they find on the application, as well as those they add themselves to their personal Pepperplate account.

                    It works as a grocery list companion as well. From there, Pepperplate walks you through recipe instructions to prepare meals in a snap. By planning meals ahead of time, days, or even weeks in advance, you can ensure that your favorite recipes are there for you when you need them.

                    Price: Free

                    Get the app here:Android

                    2. Paprika

                    Paprika Recipe Manager 3 App – Mobile and Tablet Apps Online Directory – AppsDiary

                       

                      Paprika works by making its way into every part of your digital life. On your computer as both an application and website, Paprika also finds itself on multiple mobile platforms, as well, making it one of the most accessible meal planning apps. This allows you to grab recipes you find just about anywhere and have them added to your list.

                      This is, of course, with all of the features that we come to expect from meal prep applications, including advanced grocery lists, the ability to plan meals well in advance, and adjusted recipes.

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                      Price: $4.99

                      Get the app here: iOSAndroid

                      3. Ziplist

                      ZipList's Grocery List & Recipe Search App Gets Overhauled | TechCrunch

                         

                        Along with weekly meal plans, with Ziplist individuals are able to also get coupons to ensure that they are continuously saving money while also saving the stress of coming up with creative meals. From food sites, you constantly have a curation of unique and tasty meals to choose from.

                        The web recipe clipper that can be found on the ZipList allows you to constantly add new recipes to the app. Furthermore, ZipList allows individuals to share recipes. This is a great way to get input on the dinner selection for the night.

                        Price: Free

                        Get the app here: iOS, Android

                        4. AllRecipes Dinner Spinner

                        Allrecipes Dinner Spinner App Review - Appedus App Review

                          Using various categories, including cuisine, dietary restrictions, and even cooking time, you are able to make a weekly meal plan that will always keep things interesting with this meal planning app. As a great way to remember your meal plans, the web component of Allrecipes’s meal planning tool allows you to also print the plan for the week. This is great to put on your refrigerator to let the family know what to expect for dinner each night.

                          Furthermore, videos are available to ensure that you don’t get lost in the recipe instructions.

                          Price: Free

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                          Get the app here: iOS, Android

                          5. MealBoard

                          The Best Meal-Planning Apps for 2021 | Digital Trends

                             

                            After we go to the grocery store, we don’t use our whole supply of purchases on one meal. We usually have some left over that can be used to create new meals. MealBoard makes use of these leftover ingredients in the recommendation of new meals from the application.

                            By looking at the old meals you have included in your meal plans, you are able to use the leftover coriander or cauliflower from older recipes you had that week. Along with this, you have the other obvious features, like shopping lists and sharing. You can also make constant adjustments to your meal plans when cravings change.

                            Price: $2.99

                            Get the app hereiOS

                            6. Love Food Hate Waste

                            Best eco-friendly apps to go green in 2018

                               

                              Similar to how the previous application allows you to make use of leftover ingredients for meal planning, Love Food Hate Waste makes use of leftover meals to give you new suggestions. Along with being cost conscious and health conscious, this application is also environmentally conscious in reducing the amount of waste that comes with planning and cooking a new meal every single night, making it one of the best meal planning apps for those who want to give Mother Nature a helping hand.

                              All meals come with step-by-step instructions, and portion control is a focus of this application as well to ensure you’re staying healthy.

                              Price: Free

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                              Get the app here: iOS, Android

                              7. Menu Planner

                                 

                                 

                                Menu Planner is another application with many of the features we come to expect, but it’s only available for iOS. There’s also the feature of ingredient shopping based on cost and the store in your town.

                                The UI is very navigable and allows you to split your meals based on breakfast, lunch, dinner, and a snack. You can create meals based on ingredients already in your pantry or make use of the convenient shopping list to go to the store to prepare new meals.

                                Price: $2.99

                                Get the app here: iOS

                                8. Cook Smarts

                                Cook Smarts Makes Meal Planning Easy for Busy Families - helloyummy

                                   

                                   

                                   

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                                  Cook Smarts is the most advanced of all the meal planning apps that we mentioned today. Available as an online application, Cook Smarts is a regimen that not only offers general meal recommendations, but meal plan recommendations based on your preferences and dietary restrictions.

                                  Cook Smarts presents videos and other resources to make healthy eating easier and more approachable, all while emphasizing the use of natural ingredients. It helps you learn how to prepare a dish while also offering lessons in the care of produce. Unlike the applications mentioned, Cook Smarts doesn’t just offer the meals to you or even just the step-by-step ingredients; the program gives you tools to carry these tips on for life.

                                  Price: $21 / 3 months

                                  Get the app here: Website

                                  9. Evernote Food

                                  Screen Shot 2014-05-27 at 4.56.10 PM

                                    Evernote, the largely popular note-taking application, would be a good application for those looking to plan meals. However, it’s easier to have an application geared toward such a feat, rather than working around one not specified for it. Because of this, Evernote created Evernote Food, which allows you to not only collect recipes, but also pictures of some of the food you encounter, to save and create those meals in your own home.

                                    Unlike the other meal planning apps, Evernote Food understands that you won’t find yourself cooking 365 days a year, so the integration of restaurants is a great way of ensuring you can eat out with friends and family and still keep your healthy eating habits on track.

                                    Price: Free

                                    Get the app hereiOS, Android

                                    Final Thoughts

                                    If you’re trying to eat healthier and reduce the stress around your meals, meal planning apps are a great place to start. They can help you find interesting recipes, organize your grocery list, and use leftovers from the night before. Choose any of the above to start laying out healthy and delicious meals that will fill your week with tasty foods.

                                    More on Meal Planning

                                    Featured photo credit: Edgar Castrejon via unsplash.com

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