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Yoga to Keep You Sane Through the Holidays

The holidays are a time of joy, thanksgiving, and revelry. But, they are also a time of crowded shopping malls, endless decorating and hosting, and an abundance of sweet treats that knock you off your fitness game every year. The combination of more eating, less time to workout, along with a myriad of emotional stresses brought on by the holidays, can leave you feeling less cheerful and more overwhelmed and holi-dazed.

Yoga can help. These five yoga poses can help you feel more relaxed, grounded and joyful. If you’re looking for more calming yoga moves, Beachbody’s 3 Week Yoga Retreat can help you sail through the holidays with ease.

5 Yoga Poses to Keep You Sane During the Holidays

1. Get grounded: Warrior 1

When holiday lines, traffic, and overall madness has you dashing, dancing and prancing about, it’s important to get grounded. With a strong foundation, we can weather any holiday storm. In this pose, feel the strong foundational energy through the legs and up through the core, as you get connected to the earth. Not even hectic family gatherings can shake you when you are firmly grounded.
How to do it: Standing at the top of your mat with your hands on your hips, bring your left foot back about three feet and pivot the back heel down about 45 degrees. Plant both feet strongly on the ground, and keep your hips pointed forward (adjust the width of your feet if needed). Bring your hands together in front of your heart or lift your arms straight overhead with your upper arms by your ears. Take three deep breathes, and then switch sides.

2. Give thanks: Upward facing dog

This pose is a fantastic way to physically open your chest and emotionally open your heart to channel the spirit of gratitude. With a daily practice of this pose, you’ll be feeling the joy of the season.
How to do it: From plank pose, lower your body down to the mat keeping your elbows close to your sides. Press into the palms and the tops of your feet as you lift your chest up and straighten your arms. Engage your legs and lift your knees off the mat to get a nice belly and leg stretch. Gently lift your chin and open your chest. Take three deep breaths, and be sure to take a moment to feel gratitude for the many gifts in your life.

3. Get centered: Boat pose

This pose is all about the core. Staying centered during the holidays means so much more than great abs — it means connecting to the true spirit of the holidays. So come back to center with this deeply centering core pose.
How to do it: Sit on your mat with your legs out straight and hands by your sides. Lean back slightly and lift your legs so that your hips form a 45-degree angle. If you’re ready for more of a challenge, lift your hands off the floor and reach your arms forward and down. For less of a challenge, bend your knees and keep your shins parallel to the mat. Hold the pose for 30 to 60 seconds while taking deep breaths.

4. Get balanced: Side plank

During the hectic holiday season, it is imperative to maintain balance. Not just during our yoga practice, but as we go about your lives off the mat. This challenging pose is likely to knock you down a few times, but then again, so will the chaos of your holidays. Don’t let it keep you down! Falling is often the best opportunity to learn to re-calibrate and re-align to find the strength to get back up and try again.
How to do it: From plank pose, rotate up to your right, placing your right hand on your hip and stacking your right foot on top of your left. Your body should form a straight line from your head to your heels. If there’s too much strain on the left wrist, lower your left knee to the mat. Take three deep breaths, then repeat on your other side.

5. Release tension: Double pigeon

Many of us hold tension in the hips, so hip-opening poses, such as double pigeon, can provide a much needed emotional release during the holidays.
How to do it: Sitting tall and cross-legged, place your right ankle over the left knee so that your shins are stacked. Keeping both feet flexed to protect your knees, take a deep inhale, opening your chest, and then exhale as you fold forward over your shins and bring your fingertips to the mat in front of you. Each exhale can act as a gesture of surrender, and release tension from your hips. Take 10 deep breaths, switch legs, placing your left ankle over your right knee, and take 10 more deep breaths. If the double pigeon pose is too challenging, try another hip-opening pose: bound angle. To do this, sit tall on your mat, bring the soles of your feet together in front of you, and lower your knees as far as you can. Hold your feet with both hands, inhale to open your chest, and then exhale, folding forward over your feet. Take 10 deep breaths, and then sit back up.

December 9, 2016 | BY: Elise Joan

12 Healthy Breakfast Ideas for Christmas Morning

When I was a kid, Christmas morning in my family started early, with the four of us gathered around the tree in our coziest pajamas. There would be homemade eggnog from a family friend and Mom would set out a tray of my grandmother’s stollen (German Christmas bread), cookies of all shapes and sizes, a box of See’s candies, and Dad’s famous raspberry muffins. I would eat at least two of every kind of cookie and as many chocolates and raspberry muffins as I could fit into my face. Later in the morning, Mom would make my favorite egg and cheese casserole with tortilla strips and chiles, and I would chow down, again. It was delicious, but not the healthiest way to start the day.

Now that I have Beachbody’s nutrition wizards on my side, I can enjoy my Christmas morning with healthier versions of all of my childhood favorites (except the box of chocolates). So, here are 12 recipes that are sure to please, whether your holiday morning consists of a simple smoothie, a table of nibbles next to the tree, or brunch with family and friends. While we don’t recommend cookies for breakfast, if that’s your holiday tradition, try one of these yummy 21 Day Fix-Approved holiday treats.

Egg Dishes

Tex-Mex Scrambled Eggs and Veggies (Migas)
This traditional Tex-Mex breakfast scramble with crunchy tortilla strips, onions, tomatoes, and peppers is known as Migas. It has 229 calories per serving, and the servings are hearty. This is very similar to my mom’s recipe, and it’s always a crowd pleaser. Her version has a can of diced green chiles for a little extra heat. Get the recipe.

Frittata with Swiss Chard, Tomatoes, and Parmesan
This festive frittata has the colors of the season and is easy to make for your spread on Christmas morning. Swap out chard for spinach, kale, or broccolini if you prefer. Get the recipe.

Mini Denver Quiches
If your holiday breakfast table involves lots of nibbles, try these mini Denver quiches made with ham, cheese, and bell pepper. They are perfect bite-sized appetizers with only 73 calories apiece. Get the recipe.

Muffins and More

Gingerbread Protein Pancakes
Treat your family to these light and fluffy gingerbread pancakes with holiday spices. They have the texture of traditional pancakes, but these wholesome hotcakes have a boost of protein to keep you satisfied during a marathon gift-opening session. Get the recipe.

Blueberry Maple Muffins
These blueberry muffins taste — and smell — incredible. One whiff of them fresh from the oven and you won’t be able to wait until they hit your plate. Ever since I was a child, my dad has made raspberry muffins on Christmas morning. The blueberries in this recipe could easily be swapped for red raspberries or you can do a mix of half and half! Get the recipe.

Zucchini Bread
This healthier take on zucchini bread has all of the moisture and flavor you expect from a homemade loaf, thanks to applesauce and coconut oil. Add a dash of nutmeg and ginger for extra holiday flavor. Get the recipe.

Oatmeal

Cranberry Orange Oatmeal
Did Santa leave oranges in your stocking? Make your morning cozy and warm with hearty steel-cut oats topped with zesty orange and cranberries. Get the recipe.

Baked Vanilla Oatmeal with Nutmeg
Still wrapping gifts on Christmas morning? Before you start, make this recipe. There’s only a few ingredients to mix together before you pop the dish in the oven. When it’s time for gift giving, breakfast will be ready. Add a chopped apple and sprinkle of cinnamon for even more flavor. Get the recipe.

Holiday Spice Oatmeal
Holiday spice and everything nice (and healthy) is exactly what you’ll find in this seasonally-inspired oatmeal. Get the recipe.

Shakeology

Creamy Candy Cane Shakeology
Skip the sugar sticks and reach for this smoothie that tastes like a candy cane. With only four ingredients, it doesn’t get much easier to whip up some holiday cheer! Get the recipe.

Cinnamon Roll Shakeology
Warm, fluffy, cinnamon rolls slathered in icing are the thing of a sugar-lover’s dreams. This Cinnamon Roll Shakeology recipe pulls the best flavors from the sweet treat and transforms them into a healthy Shakeology drink. It does have coffee in it, so as much as it might taste like a dessert, it’s totally acceptable to have for breakfast. Get the recipe.

Chocolate Eggnog Shakeology
This lighter, healthier version of chocolate eggnog is so good, you’ll want to drink it all season long. Good thing it’s under 200 calories! Get the recipe.

December 23, 2015 | BY: Kirsten Morningstar

How To Lose Weight In 3 Days

If you know me well, you know that I’m not a fan of trying to lose weight in a short period of time just to look differently for egotistical reasons. Rapid weight loss isn’t necessarily very healthy either. It can cause digestive, organ and brain function problems if done the wrong way. By “wrong way” I mean diet pills, dramatic fasting, and/or exercising 2 or 3 times a day to exhaustion. 

Here are my top 10 tips to help you lose weight in 3 days and beyond, so that you can create long lasting habits that will allow you to focus on fighting disease, getting healthy, and feeling as young as you can, for as long as possible.

 1. Eat often ~ I know this sounds contrary to weight loss, but science has proven over and over again, that eating 5 healthy "snack size" meals throughout the day, is how you lose weight.

2. Cut out the salt ~ This means consuming less than 2 grams a day. Deli meats, cold cuts, sauces, dressings and processed foods are typically loaded with sodium, so run don’t walk away from these problem foods.

3. Drink your water! ~ For whatever reason this is still a head scratcher for a lot of people. Some schools of thought say to drink as much as a gallon of water a day. Maybe if you’re a 245 pound linebacker training twice a day. My goal is 6 to 8 eight oz. glasses a day, but your weight and activity levels really determine how much is right for you. Drink even amounts of water throughout the day, and experiment to learn what works for you.

4. Get off the hootch! ~ Yup, the empty calories in alcohol, soda pop, energy drinks, are great for gaining weight, so they all have to go if you really want to lose weight and live a healthy life.

5. Plenty of rest and sleep ~ Sleeping is healing, and it’s also when you burn the most calories. Lack of sound sleep, over training, and stress raises cortisol levels to the point where your circadian rhythm is so out of whack that you crave unhealthy food, lose your focus and desire to exercise. Good sleep, low stress, mixed with yoga and meditation is the foundation to weight loss.

6. Don’t skip breakfast ~ Eating breakfast is critical for losing weight. It’s your first opportunity to get some of your 6 to 8 daily servings of veggies, jump start your metabolism, allow you to stay fuller longer, and can assist in helping you burn calories all day long. A jug of Joe and a donut doesn't cutting it.

7. Eat Your Veggies ~ It blows my mind that so many people are lucky to get in 4 of 5 servings of veggies a week never mind 6 to 8 a day. Lack of vegetable consumption in America is one of the main causes of weight gain and life threatening disease. Vegetables are high in nutrition and fiber, and are a critical part of weight loss.

8. Eliminate Problem Foods ~ Fast food, processed foods, booze, simple carbs, and anything and everything that is loaded with fat, sugar and chemicals should be eliminated. Read labels! Know what you’re eating. If it comes from a box, bottle, can or jar, read what’s inside. Lack of fiber, high saturated fats, high sugar, high sodium, and man-made ingredients loaded with unpronounceable chemicals are NOT part of your weight loss solution.

 9. Small portions ~ Tip number 9 and tip 1 go hand in hand. When you spread out your snack size meals throughout the day, the only way to lose weight is by making sure your portions are much smaller than what you’re probably used to. Waking up to 2 or 3 egg whites, a small side of veggies, and a cup of tea might not feel like enough (for some) to get you to lunch. Don’t forget that you get another meal between breakfast and lunch, and another between lunch and dinner. If the quality is high, the junk is gone, the portions small, you can still eat 5 meals a day and lose weight in 3 days.

10. Exercise ~ Shocker right? Here’s the rub though - if you train too hard and/or too long it can actually cause weight gain, especially if your training consists of just weight lifting, and hard core resistance exercises. When you’re trying to lose some weight early in your journey, it’s smart to add yoga, light cardio and high rep resistance.  

These 10 tips are how you lose some weight in 36 hours. These same 10 tips are how you maintain good health for the rest of your life.