5 Best Pilates Exercises for Runners

Most runners train by, well, running! However, doing only the same workout, such as running, every day, will cause weak muscles to become weaker and strong muscles to become stronger. In addition, the repeated movement of running can wear down the body because there’s little to keep the core strong and balanced, the muscles flexible and the body aligned. It’s time to bring in Pilates to add balance, strength, flexibility and focus. Pilates will build your body from the core outwards into a much more efficient running machine. You’re going to love the dramatic improvements in your running.

This brings us to these five Pilates exercises for runners. I discovered that my cardio outlasts my body when running. Living at such a high elevation has conditioned my heart and oxygen uptake superbly, so my cardio system operates like a finely tuned machine … but my core, hips, joints and feet can often feel like they want to call it quits. Continue reading

Restoring Your Resilience in 2021

2020 was a challenge beyond any in recent memory, and 2021 will demand much from each of us. The key to transitioning and responding in healthy, effective ways is through our resilience. Resilience relates to a multi-faceted ability to meet life’s challenges and opportunities with strength, creativity, and flexibility—an ability which can be nurtured and which grows with our attention.

Here are some tips for restoring your resilience in 2021: Continue reading

How Carbohydrate-Rich Food Impacts Gut Health

Gut health is currently a hot topic. The subject of gut health is emerging in research, getting lots of media attention, and creating a probiotic boom on retail shelves through products like kombucha and kimchi. Search Google and you’ll find an overwhelming amount of articles with titles like “How to Heal Your Gut”, “Eat This to Keep Your Gut Happy”, “Healthy Gut, Happy Mind,” and many more. There’s no denying that our gut impacts our overall health. All foods influence your gut microbiota, which is why the type of food you eat, including quality and source, matter. To understand the gut and how it impacts our health you’ll first need to know about the bacteria that populate it. Continue reading

Best Yin Yoga for Tension Release

This 20 min Yin Yoga class is going to give you that relaxing deep stretch your body has been craving for. By using different yin yoga postures we will focus on releasing tension and stiffness out of the upper back, hips, and glutes. Remember, breathing is a very important factor in Yin Yoga so throughout this entire practice make sure you’re taking deep breaths in and long slow exhales out.

Bring oxygen to your muscles, organs, and mind. Re-energize your nervous system, let go of stress and tension, and become fully present in each moment of each posture as you let go of the past with each exhale you make. Dedicate this 20 minutes to yourself, because you deserve it! Put your own self-care as a priority. Breathe, let go of all the negativity in your life, and welcome new positive and vibrant energy with every new breath.

 

What is Yin Yoga?

Yin Yoga is a style of yoga practice that targets the connective tissues, such as the ligaments, bones, and even the joints of the body that normally are not exercised very much in a more active style of asana practice. Suitable for almost all levels, Yin Yoga is a perfect complement to the dynamic and muscular (yang) styles of yoga that emphasize internal heat, and the lengthening and contracting of our muscles. Yin Yoga generally targets the connective tissues of the hips, pelvis, and lower spine.

Each posture in Yin Yoga is usually held up to 5 min or so. However, if you’re very new to this I recommend you start with the 1 min holds until you feel more confident in your posture. If you’re more of an advanced yogi then feel free to pause the video and hold each pose longer.

Yin Yoga has many amazing benefits but below are some of the key benefits you may begin to feel after a regular yin practice:

-Stillness: calms and balances the mind and body

-Stress and anxiety reduction

-Increased circulation

-Improved flexibility

-Fascial release

 

 

About Boho Beautiful

Boho Beautiful is a travel, yoga and lifestyle brand founded by Juliana Spicoluk and Mark Spicoluk creating positive content for the body, mind and earth. With content centered around yoga, travel, fitness, vegan food, self-awareness, conscious living and guided meditations, Boho Beautiful has grown to over 1.7 million subscribers on YouTube, 300k+ followers on Instagram, sold tens of thousands of books & programs online, and inspired and been inspired by so many wonderful people from all over the planet.

As a growing community for health and mindfulness, the ongoing mission for Boho Beautiful is to create and share as much high frequency positive content as possible and to continue to reach and connect to as many people as this beautiful opportunity will allow.

5 Reasons to Go Whole Food Plant-Based

As we (thankfully) step into 2021, we are hearing from more and more new viewers of The Whole Food Plant Based Cooking Show that they are taking their first tentative steps towards making the life-changing decision to switch to a plant-based diet. This uptick in interest is yet another indicator to us that Veganuary (January) 2021 will kick off what will prove to be a profound year of global transformation as the world moves towards recovering from the devastation of COVID 19 and the chaos of the last few years.

When we hear of people making the switch to a whole food plant-based diet, we are always interested to hear their reasons why. What we hear back tends to run along some common threads so we thought it might be useful to outline the five main reasons people make the shift to a plant-based diet. Whatever your initial reason for making the switch may be, learning about all of the other good reasons to live a plant-based lifestyle can serve as motivation to make your switch permanent. You will find a great selection of recipes in our our new book Plant Based Cooking Made Easy. Continue reading

10 Tips to Lower Coronary Heart Disease

Not all signs of an impending heart attack are obvious and the subtle signs which go unnoticed can still result in a deadly outcome, adding to the tragic statistic that makes Coronary heart disease (CHD) the leading cause of death for men and women in America. Numbers don’t lie, and they’re staggering: Every 43 seconds, an American succumbs to coronary heart disease — that’s 2,000 lives a day. Some knew they had unhealthy hearts. Some didn’t recognize the early warning signs. CHD is the number one killer of both men and women in the US.

Here are 10 tips to reduce the risk of developing this deadly disease. Continue reading

How to Combat Emotional Eating During the Holidays

Since COVID hit in March, many have integrated wine and a medley of chocolate chip cookies into a daily diet. It seems like there is extra time to binge watch Netflix and food. This holiday season, in addition to the stresses of everyday life, there will be even more emotional triggers that may drive us to overindulge. Being with certain family members or being further isolated from family can cause us to have certain visceral reactions and emotions. Many of us turn to food to deal with these added stressors. Often it makes us focus on the pleasure of taste and texture, and lets us detach ourselves from our emotions.

These behaviors can become habitual and we begin to look to food to escape our current stress or feelings. Here are 7 tips on how to head into this holiday season with self-care and self-love. Continue reading

5 Reasons to Start Training with Gymnastic Rings

The end of the year is upon us which means getting through the holidays. How we manage our physical and emotional stress will dictate a happy holiday for sure. Here’s a tip: Try Gymnastic Rings! Not only are they a great way to add something new to your workout routine, they have a lot of benefits too. Check out my top 5 reasons everyone needs a set of rings below. Need a set of your own? I also talk about my top two choices at the end. Continue reading

6 Amazing Benefits of Drinking Coffee

You’ve heard it all before. Yes, the slew of nasty comments from those caffeinated-beverage-naysayers. Coffee will give you bad breath! Coffee will stain your teeth! Coffee will give you adrenal fatigue! Coffee will keep you up all night! Pish, posh. Coffee will give us more time to do important tasks that we likely procrastinated during the daytime. Things like clean our houses, do our laundry, do our taxes, or just peruse Pinterest for hours on end. What if we were to say, “Coffee will improve your overall health!”? That got your attention, didn’t it? Perhaps even the attention of non-coffee drinkers alike.

Humor aside, coffee has some serious benefits. The coffee drinker can reap advantages such as: potential diabetes prevention, liver preservation (especially for the alcohol drinker), improved energy levels and brain function, cardiovascular protection, and more! Without further ado, here are some super amazing benefits of drinking coffee, that make us feel a little less guilty for our supercharged habit. Continue reading

Tips for a Plastic-Free Holiday

Did you know that turkey day is actually a very trashy day? But it doesn’t have to be that way. Too much plastic is needlessly purchased for the holidays. Are you ready to say goodbye to needless plastic this holiday season?

My new book called Say Goodbye To Plastic: A Survival Guide To Plastic-Free Living is packed full of tips to help newcomers to the plastic-free lifestyle as well as inspire practiced veterans to continue to dramatically reduce their holiday waste print. Studies have shown that very year Americans needlessly throw away 25% more trash between Thanksgiving and New Year’s than any other time of year.

Let’s bring on the holiday cheer this year (yes, even in a pandemic) and put the brakes on using and discarding plastic. After all, why pay money for plastic packaging that is destined for disposal when you can save money and our planet by opting for biodegradable solutions and reusables instead. Continue reading