Meditation

When we  are happier we feel better about ourselves and eat less,  since stress is often at the root of overeating, mindfulness seems to make us eat better meals, which means it's likely possible to lose weight without dieting.

While on the DASH diet meditation is a great way to reduce stress and anxiety, but it improves your physical health and well-being, decreases feelings of depression, improves memory, focus and concentration, makes you less reactive, which helps your relationships, boosts yourself awareness and creativity, and to top it off, it makes you happier.


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When we feel stressed, our body releases stress hormones, like cortisol and adrenaline. Our blood platelets get sticky, and our heart rate and blood pressure increase. But when we meditate, we release feel-good hormones like serotonin and oxytocin, our heart rate slows, our blood pressure normalizes, and our immune system is actually strengthened.

Meditating helps us gain awareness of our minds, so we can see negative thoughts and say “those thoughts are not me.” Becoming less identified with our emotions and thoughts helps those thoughts lose power; meditation makes you happier so you can smile more.
Meditation is effortless, there is literally nothing to do, just find a quiet place where you can sit for a few minutes and do nothing….it so easy.

MEDITATION and WEIGHT LOSS
  
Meditation can help with both binge eating and emotional eating

So if you looking for some Meditation that helps relates to Weight Loss.

Here is a weight loss mediation MP3 with relaxing music and software that generates the isochoric beat frequencies necessary to inducing a deep trance or consistent hypnotic state. The beats are accompanied by vocal guidance that seats deeply into the subconscious and nudges your mind gently but persuasively to take action. You will accept the affirmations unquestioningly, and over a period of time, improve your performance or tweak your earlier attitude to usher in a positive transformation that enables steady weight loss.

• Proven to be more effective than positive affirmations alone
• A highly effective 60-minute program
• An excellent success rate

Dash Diet Stretching Exercises

DASH DIET STRETCHING EXERCISES

Here is a group of Dash Diet Stretching exercises that will help you increase your range of flexibility and motion, enhance your  muscular coordination,  improve your posture and will help relieve pain and decrease your risk of injury.

Resistance bands come in a variety of types, lengths and tensions.  Depending on your specific needs, you can use a band that offers tensions anywhere from 15 lbs. to over 200 lbs. of resistance. Resistance bands are color coded to easily distinguish between levels of tension.

Here is the Top 10 Yoga Poses for Dash Dieters, yoga is wonderful for relaxation, reducing stress, dealing with difficult emotions, examining your thoughts and beliefs about weight loss, and training the mind to be less reactive to painful sensations.

Burpees

The perfect burpee is one where you are able to use the power from your hips while keeping your body in a good strong position.
To start off, get into the position as if you were about to do a push up.
You then bring you feet in, and your knees into your chest.
Then you thrust yourself upwards, and jump up.
When you land on your feet you then follow the reverse of what you just did.
So you will then crouch down with your knees bent and place your hands back onto the ground by your sides.
Then extend your legs backwards and get back into the first push up position.
That’s one rep.
The whole exercise is a continuous movement and you keep going until you have finished your specific amount of repetitions.

The Benefits of doing Burpees

The main benefits of doing a burpess is that they develop strength, endurance, explosiveness, and coordination because there’s so much going on.

When doing your burpees in a stronger position, you will not fatigue as fast and will be able to keep going therefor for much longer.

Resistancy Band Exercises

Resistance bands come in a variety of types, lengths and tensions.  Depending on your specific needs, you can use a band that offers tensions anywhere from 15 lbs. to over 200 lbs. of resistance. Resistance bands are color coded to easily distinguish between levels of tension.  A set of 5 Resistancy Bands cost less than $30, but if you are starting out I would recommend a Yellow of Green color.

Each company has different colors, but the general color range is:

Yellow:  Light resistance bands are used for working areas such as the shoulders and shins

Blue: Medium Resistance good for biceps and triceps

Green: Medium to Heavy Resistance best used on legs, chest and back

Black: Heavy Resistance can be used on the bigger muscles like legs, chest and back

Blue is the most resistance and good for toning stronger legs.

Here are a few of the simple resistancy band exercises; you can work so many different muscle groups, lower back, chest, legs, thighs, abs and arms.

General Overview of All Tube Band Resistance Levels:

* Yellow | 2 to 4 Pounds of Resistance
* Blue | 4 to 6 Pounds of Resistance
* Green | 10 to 12 Pounds of Resistance
* Black | 15 to 20 Pounds of Resistance
* Red | 20 to 30 Pounds of Resistance


Lunge With Biceps Curl
(A) Place the center of the band under the instep of your left foot and position your right foot about two feet behind you.
(B) With an underhand grip on the band’s handles, perform a biceps curl while bending your knees to lower into a lunge position. Complete 20 repetitions. Switch legs and repeat.

Hug-the-World Plié
(A) Stand with feet wider than shoulder-width apart, toes out. Wrap the band around your back at bra level. Extend arms to sides, slightly curved, while holding the band just shy of the handles.
(B) Bring fingertips together and bend knees until thighs are parallel to the floor. Open arms while returning to start. Repeat 20 times.

Shoulder Press with a Squat
(A) Stand in the middle of the band with feet parallel and shoulder-width apart. Hold handles at shoulder height, with palms facing away from you and elbows bent.
(B) Squat deeply while pressing your arms directly over your head. Keep your weight on your heels and resist the band as you return to standing position. Repeat 20 times.

Side Lunge with Side Raise
Stand with feet wider than shoulder-width apart, one end of the band under left foot. Grip other handle with left hand.
(A) Step into a lunge with right foot; sweep left hand down toward right foot.

(B) Push off with right foot to return to standing; raise right leg as you perform a lateral raise with left arm. Repeat 20 times; switch sides.

Dash Diet Strength Training Exercises

Strength training exercises should be worked into your fitness regime every other day, one day do you cardio exercise regime and the next day do some of these strength training exercise, it's good to work different muscles every day. So one day work the arms and the next day the legs. I am going to concentrate on strength training exercise you can do at home without equipment, but if you have the resources to add equipment then all the better for your fitness goals.

There are many benefits of Strength Training Exercises and the first being it helps keep you stronger and fitter and keeps the weight off as you burn more calories. Another reason to do strength training exercises is that it protects the muscle mass and bone density.
Strength training also boosts your energy level and the stronger you are the healthy you are and help prevent diseases.

So don't limit your self to just lifting weights, push-ups, squats lunges are great examples of strength training and there is no better day to start than today.

Squats

Squats

There are many benefits of squatting, squats  build up muscles and strength to the quadriceps, hamstrings and calves, they tone up your butt muscles, strengthen up your back muscles and help you maintain mobility and balance. So if you want to increase muscle mass and strength in all areas squatting is where I would start your strength training exercises. They can be done in the privacy of your own home.
Squats work several muscle groups, your quadriceps ("quads"), hamstrings, and gluteals ("glutes")
There are many different varieties of squats, but here is the basic version. You can start with a chair, sitting down and standing up.

1. Stand with feet a little wider than shoulder-width apart, hips stacked over knees and knees over ankles.
2. Roll the shoulders back and down away from the ears. It's important to maintain a neutral spine throughout the movement.
3. Extend arms out straight so they are parallel with the ground, palms facing down. Or pull elbows close to the body, palms facing each other and thumbs pointing up.
4. Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.
5. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead with a neutral spine.
6. The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below the knees (again, if you have the flexibility to do so comfortably). The goal when doing a squat is to have your hip crease below your knees when you’re in the down spot. When squatting shallow or above parallel, the knee is doing most of the work and absorbing the force. By squatting below parallel, the knees release the force and the leg muscles start doing the work instead.
7. Engage core and, with body weight in the heels, explode back up to standing, driving through heels. Imagine the feet are spreading the floor (left foot to the left, right foot to the right) without actually moving the feet.

If you want to make your squats a little more intense, hold some 5 lb dumbbells in each hand.
Here is another method of a wall squat, this helps support the back if you have lower back problems, and putting a block between the thighs makes it a little harder.

Yoga for Dash Dieters

Yoga is a wonderful way to exercise for Dash Dieters, it is a comprehensive mind-body system that provides tools to address every aspect of dieting. There are yoga practices for relaxation, reducing stress, dealing with difficult emotions, examining your thoughts and beliefs about weight loss, and training the mind to be less reactive to painful sensations.








So depending on your current fitness level, I will give you different level of difficulty for the yoga poses
The practice of yoga involves a number of activities that have so many positive effects for healthy living.
They are

• Physical postures (asanas)
• Breathing exercises (pranayama)
• Meditation
• Sound (nada yoga)

Here are some of the best Yoga Poses for Dash Dieters

• Mountain pose – increases your sense of inner strength
• Child’s pose – calms and quiets the mind
• Standing forward bend – to connect you to your source (the Earth)
• Cat/Cow sequence – helps stretch the spine and bring awareness to breathing
• Bridge pose, Camel pose and other back bends – opens the heart
• Pigeon pose elongates the back, opens the hips, groin, hamstrings, and relieves pressure on the lower back and sciatica.
• Reclined Big Toe pose offers a stretch to the hips, thighs, hamstrings and calves and strengthens the muscles around the knees
• Cross Legged seated twist improves side-to-side mobility; decreases backaches and hip pain
• Downward Facing Dog stimulates the entire body, relieves back pain and fatigue