18 Low-Calorie Snacks That Satisfy

100-Calorie Snacks That will Keep You Full

  — By Megan Patrick, Staff Writer
Even though a snack, particularly a packaged one, only has 100 calories doesn’t mean it’s a healthy choice that will keep you satisfied until your next meal. Instead of reaching for a tiny bag of processed treats, go for real food with real filling power. Focus on fiber, water content and lean protein to find the best snacking choices. Here are 18 ideas to add to your regular snack routine.

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1. Two tablespoons of whipped light cream cheese rolled into two slices of extra-lean ham.

2. Two celery stalks, sliced into strips and dipped in 2 tablespoons of light guacamole.

3. Three ounces of chilled, pre-cooked shrimp dipped in one tablespoon of cocktail sauce.

4. One ounce of goat cheese spread on 1/2 a cup of cucumber slices.

5. One hard-boiled egg, sliced and sprinkled with salt, pepper and paprika.

6. A half a cup of fat-free cottage cheese topped with 1/4 cup of fresh blueberries.

7. A warm and comforting cup of your favorite broth-based soup brightened up with a squeeze of fresh lemon.

8. One medium tomato sliced and topped with one ounce of fresh mozzarella, salt and pepper and drizzled with a tablespoon of balsamic vinegar.

9. One small whole-wheat tortilla topped with two tablespoons of fat-free bean dip and sprinkled with a two tablespoons of low-fat cheddar cheese.

10. One slice of roasted turkey breast wrapped up with one slice of light Swiss cheese.

11. One cup diced watermelon with one ounce of reduced-fat feta cheese, a teaspoon of chopped fresh mint and a squeeze of fresh lime.

12. A half cup of plain yogurt topped with a drizzle of honey and three almonds, finely chopped.

13. Two celery stalks, cut into strips and dipped in 1/4 cup hummus.

14. One ounce of prosciutto wrapped around a wedge of cantaloupe or 1/2 cup of peach slices.

15. One and a half cups of mixed berries.

16. One cup of jicama slices dipped in 1/2 cup of fresh salsa.

17. Ten baby carrots dipped in 4 ounces 0% Greek yogurt, flavored with 1 teaspoon of ranch dressing mix.

18. One cup of sliced apples with one ounce of low-fat cheddar, sliced thin.

What’s your favorite go-to snack when you want to get full on a low-calorie budget?

The Secrets to Achieving 10 Popular Fitness Goals

Ease Your Way in to These Essential Exercises
  — By Moira Lawler
Setting goals is step one in the journey to a healthy lifestyle. While experts have different opinions on if goals should be big or more achievable, most experts agree goal setting keeps you on track and motivated, no matter the obstacles that arise along the way.

Whether you want to build muscle, feel better about your body, lose weight or just challenge yourself, those just starting out often have a particular, sometimes intimidating exercise or move that serves as their personal benchmark for success. Do this once seemingly unachievable thing, and you’re well on your way to health and happiness, baby. The process of working towards one achievable goal, accomplishing it and seeing the changes in your mindset and overall confidence level lays the groundwork for a lifetime of pursuing and realizing increasingly more challenging goals.

Step up to the starting line today and unlock the secrets to effectively hitting 10 of the most common beginner fitness goals with expert advice from Jenn Mathis, regional director of fitness at Gold’s Gym. Learn how each move works specific muscles, the benefits you’ll reap and how to work your way toward success!

Run One Mile Without Stopping

  • Benefits: Consider running the MVP of cardio workouts: It builds endurance and strength, keeps the heart healthy and helps you burn calories and body fat, Mathis says. A 2012 study published in the Journal of Adolescent Health also found running can even help improve your sleep.
  • Muscles Worked: A laundry list of muscles (yes, it’s that good for you!), including quads, hamstrings, glutes, calves and your core.
  • Achieve This Goal: Don’t be embarrassed to start slowly. “Work on interval training first,” Mathis suggests. Jog from one stop sign to the next, and then walk for a minute to recover. “Run for 10 seconds, walk for 50 seconds, then keep increasing the running time and decreasing the amount of time you’re walking,” Mathis says. You’ll be at one mile before you know it!

Complete Five Proper Pushups

  • Benefits: Pushups build upper-body strength and endurance, which will make it easier to complete everyday tasks like yard work or hauling in the week’s groceries in one trip.
  • Muscles Worked: “The main muscles that a pushup works are your chest muscles, your arm muscles and your shoulders,” Mathis says. Proper form is key here—sagging your hips or arching your back will actually make the move harder.
  • Achieve This Goal: First, make sure you can do a plank. Then, move on to pushups on your knees. Once that feels comfortable, you’re ready for your toes, Mathis says. “Do one, do two and keep working your way up slowly so you don’t ruin your form,” she says.

Climb Five Flights of Stairs Without Getting Winded

  • Benefits: Feel less exhausted when you climb stairs at your house or at work—less huffing and puffing is always a good thing!
  • Muscles Worked: Of course, your leg muscles—quads, hamstrings and calves—are working, but so are your glutes. “Some people forget their backside is what actually pushes them up,” Mathis says.
  • Achieve This Goal: Add squats and lunges to your routine to strengthen the muscles you’ll need to climb the stairs. Then, start on a step mill at your local gym, and gradually increase the number of flights you’re able to walk up. “That will get you stronger and more conditioned to climbing those stairs without getting sore, without getting winded,” Mathis says.<pagebreak>


Plank
Hold a Plank for One Minute

  • Benefits: Planks help you achieve several other fitness goals on this list, from pushups to burpees, Mathis says. A 2014 study published in Gait & Posture found a strong trunk also helps prevent injuries among new runners. Plus, the plank teaches proper posture, a perk we could all benefit from in these days filled with sitting at a desk and hunching over the phone.
  • Muscles Worked: Your core, back, hamstrings, glutes, lower back and upper body all are at work here, Mathis says.
  • Achieve This Goal: If you’ve ever had any lower back pain or shoulder injuries, start on your knees before adding more body weight, Mathis says. Injury free? Start with a 15-second hold, stopping if you start to drop your hips or sag your shoulders. Add five seconds each time you work out, working up to a minute.

Finish a Set of 10 Burpees

  • Benefits: “The benefit is not only to make you total-body strong, but [burpees] burn a ton of calories when you do them correctly, which helps with fat loss,” Mathis says. Burpees, the exercise everyone loves to hate, can also help in your day-to-day by making it easier to stand up or get out of bed.
  • Muscles Worked: You’ll work your core, heart, legs, chest, back and arms. “Burpees are one of the hardest exercises because they incorporate just about every muscle of your body,” Mathis says.
  • Achieve This Goal: Cardio plays a big role here, so work on your cardio first. Spending some time on an elliptical or walking at a brisk pace will help get your heart in fighting form. Mastering squats, pushups and planks will also help you successfully finish 10 burpees. Start with one, and then do two and when you reach 10, celebrate!

Touch Your Toes

  • Benefits: “In today’s society, where a lot of people sit all day long for their jobs, their backside stays lengthened and their hip flexors stay tight, so when you stand up, you’re already in a forward tilt,” Mathis says. Fight against the negative effects of sitting by working on your flexibility. As a result, you’ll limit pain and injury down the road, Mathis says.
  • Muscles Worked: This move isn’t as much about the muscles being worked as it is about loosening up the hamstring muscles and hip flexors, Mathis says.
  • Achieve This Goal: Sign up for yoga, Pilates and core classes at your local gym or try an at-home workout, Mathis suggests. Be sure to stretch before and after exercising.<pagebreak>


Chaturanga Dandasana
Master Chaturanga Dandasana Pose

  • Benefits: This pose is essential to every yoga practice, so feeling comfortable with it is your first step to finding more Zen. By adding yoga to your fitness routine, you’ll also boost your flexibility and your balance, according to a 2016 study published in the International Journal of Yoga.
  • Muscles Worked: This works the same muscles as a plank with a little more focus on the arms and forearms, Mathis says.
  • Achieve This Goal: Master the plank first to teach your body how to stay in a straight line, Mathis suggests. Then, perform the chaturanga on your knees. Once you can do that for 20 to 30 seconds, move up to your toes.

Do 15 Kettlebell Swings with a 10-Pound Weight

  • Benefits: Good news: “Everyone can do this if they do it right,” Mathis says. In a 2012 study published in the Journal of Strength & Conditioning Research, participants who did 12 rounds of 30 seconds of swings followed by 30 seconds of rest improved their strength by nearly 10 percent!
  • Muscles Worked: It’s a total-body move that works your legs and hips as you throw the kettlebell, your lower back and glutes as you hinge forward and your upper back, shoulders and arms as you lift the kettlebell up.
  • Achieve This Goal: Start without the kettlebell to get the motion down, Mathis says. Stand straight up and keep your hands together. Drop your knees down and hinge at your waist. Use your hips to come forward to standing, and then lift your arms. Practice that hinging motion, and then add a five-pound dumbbell or kettlebell. Then, increase to the 10-pound weight for 15 swings.<pagebreak>

Jump Rope for One Minute Without Stopping

  • Benefits: The playground activity is actually a great exercise and works your cardiovascular system as well as your coordination, Mathis says.
  • Muscles Worked: “You’re using a lot of your legs and your calves since you’re jumping off your toes,” Mathis says.
  • Achieve This Goal: Work on your cardio first by running, doing the elliptical, or walking outside. Then, add the jump rope motion without the rope. Hold your hands at your sides and do 50, 60, up to 70 jumps to make sure your cardiovascular system is ready. “Then, add the jump rope and go for 30 seconds, then 40 seconds, all the way up to a minute,” Mathis says.


Pilates Teaser
Complete a Pilates Teaser

  • Benefits: This tough move works your core as well as your flexibility. Plus, it can protect you against back pain that tends to creep in late in the day, Mathis says.
  • Muscles Worked: The exercise works your legs as well as every part of your core—your lower abs, middle abs, upper abs and obliques.
  • Achieve This Goal: Start working on your plank to strengthen the backside of your abs, which are necessary to perform this move. Practice toe touches, too, until you’re able to hold your legs at the 45-degree angle. Progress to practicing by laying flat and lifting just your legs up to the right angle, then back down. Then, when your legs and abdominals feel strong, you’re ready to progress to the full teaser move.

Original Post on SparkPeople.com

The Secret Behind Sweating and Weight Loss

You’ve just had a seriously sweat-filled workout, and you’re already feeling lighter. You step on the scale, and your suspicions are confirmed — you’ve actually lost a pound! Yes!

This proves sweating helps you lose weight, right? Not exactly.

While you did step on the scale and see that your “weight” has dropped, it’s due to fluid loss, not permanent weight loss. In other words, as soon as you rehydrate (which you should do, stat, especially if you’ve seen a drop in your scale weight since before your workout), your weight will return to the level it was prior to the start of your session. For proper rehydration, the general recommendation is to drink 16–24 ounces of water per pound lost during exercise, which is important because dehydration can cause everything from muscle cramps to dizziness if not addressed quickly.

OK, but doesn’t sweating a lot mean you’re burning more calories, and that will help you lose weight faster?

That isn’t exactly true either. Despite what some brands or products claim, those heated yoga classes or sweat suits won’t help you permanently drop pounds by increasing your sweat level alone. Why not? Your calorie burn isn’t measured by the amount of sweat you shed during a workout but rather by the amount of intensity or effort you put into it. Measuring your heart rate or tracking your perceived exertion level during your workout is a much more accurate way to track your expenditure than by how sweaty you are by the end.

And if you don’t get super soaked during your gym session, don’t “sweat it” either — the amount each individual perspires has to do with the number of sweat glands you were born with. (Most of us have somewhere between 2–4 million of them.) The functions of sweat are to help cool your body and to regulate your temperature, whether you’re rocking it out in cycling class or waiting for the bus on a hot summer day.

So, what does it all boil down to? Sweat is a good thing — it’s your body’s cooling system, but don’t count on using it as your gauge for lasting weight loss. Breaking a sweat (and the amount you perspire) has more to do with your genetics and the temperature of your environment than the intensity of your workout or the amount of calories you are burning. Skip trying to simply sweat off the pounds with saunas and sweat suits. For true, lasting weight loss, instead keep your focus on a consistent, balanced workout plan and a healthy diet with the right caloric deficit.

Tags:  calories counting calories Fitness Tips hydration sweat weight loss workout

Jessica Smith
Jessica Smith

As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit walkonwalkstrong.com to learn more about her fun, results-driven programs for all levels of exercisers.

4 BR, 2 BATH Home in South Orange

Contact info:
Robert George | RTG Property Solutions LLC | 609-474-0360

4 BR, 2 BATH Home in South Orange

90 Roland Ave, South Orange, NJ 07079

$249,000

KEY FEATURES
Year Built: 1900
Sq Footage: 2018 sqft.
Bedrooms: 4 Beds
Bathrooms: 2 Baths
Floors: 2
Parking: 2
Lot Size: 50 Acres
Property Type: Single Family House

DESCRIPTION


Wonderful turn of the century Colonial. Large Liv.Rm.& Din.Rm., 1st floor Fam.Rm., 1st floor Laundry rm., 2 full baths. 1/2 mile to train station. deck and nice yard. This is a HUD house being sold “As Is’. Buyer is responsible for all inspections and certifications.
Case Number: 352-545632

Contact info:
Robert George
RTG Property Solutions LLC
609-474-0360

Is Workout Music Worth The Distraction?

Thinking critically and working out don’t mix well. Maybe it’s because they’re so often at odds: one action requires focus, the other relaxation. Combined, they’re a draining slog. If you don’t believe me, try listening to an audiobook while running on a treadmill.

Lately, the same conceit of overcommitting our attention has got me thinking about music and how we use it during workouts.

Do we actually listen, or do we more often just… rely on it?

A cursory Google search will turn up dozens of studies arguing that music can improve both your endurance and performance, either by numbing you to pain or distracting you from it. I don’t disagree with this notion — it’s practically undeniable that the more you mentally remove yourself from the experience at hand, the longer you’ll be able to keep it up.

But is that what we want from exercise?

If you’re on board with my latest post, you’ll agree that part of making a healthy routine repeatable is keeping your motivation intrinsic — running because it makes you feel good, not simply because you want to be healthier.

Ask yourself: How does music factor into that philosophy?

This isn’t a plea to outlaw playlists. It’s an attempt to change how we think about them. Too often I’ve found myself only partly experiencing music during my runs and more likely instead to develop subconscious associations between certain songs and physical exhaustion.

This summer is a chance to change that. Take that music you love, that album you’ve been waiting to explore — and save it for a time you can fully devote your attention. Separate your activities and pay attention to them, rather than imagining you are somewhere else. Listen to Tame Impala’s “Currents” (if you haven’t yet, do it now) without counting strides in your head.

Here’s an experiment to set this all in motion:

  1. Make a jump-starter playlist, with the focus on establishing your rhythm during a workout. I like hook-heavy, percussive songs for this (dubstep and trap are favorites, but do you).
  2. Go for a run or workout of your choice. Anything that keeps your breathing quick and regular.
  3. Don’t leave the task at hand as you find your tempo. Stay focused on where you are and what you’re doing. Tap into that electric feeling of dopamine slowly seeping in and activating your whole body. Feel your breath begin to double up as you hit the ceiling of a sustainable, comfortable rhythm.
  4. Let the music fade to the background. If it doesn’t happen naturally, try turning the volume down. When you find yourself thinking of other things, only occasionally checking in on what song is playing, do yourself a favor.
  5. Hit the stop button. Your playlist has done its job — you’re in the zone. Now just let that feeling run its course, and enjoy the hissing of summer lawns.


Henry Luehrman
Henry Luehrman

Henry Luehrman is an LA-based hamburger enthusiast and lover of plush armchairs. He often starts his runs with absolutely no idea where or how far he’s going. Usually, he finds his way back again.

Original Post on MyFinessPal.com

The 5 Most Common Body-Weight Training Mistakes

Body-weight training is appealing to a wide range of gym-goers. For beginners, the thought of doing a classic pushup-plank combo can be a lot less intimidating than those complex-looking machines. And for veteran gym-goers, body-weight training offers the opportunity to get a truly custom workout and take it to the next level.

But whether you’re a rookie or an expert, trainers see a ton of mistakes that can completely sabotage the effectiveness of your workout. Before you hit the mat for your next body-weight sweat session, check out these five common mistakes and how to avoid them.

1. Plan-phobia
The effectiveness of your body-weight training depends on your workout plan. For a beginner, coming up with a circuit off the top of your head can be tough. To help you get started, we talked to Noam Tamir, a certified strength and conditioning specialist and co-founder of T.S. Fitness in New York City, to get his go-to moves. He recommends starting with simple circuits of pushups or chin-ups, glute bridges and box jumps to work in some cardio. But the one move no body-weight circuit should be without? Bear or crab crawls.

“Crawling burns a lot of calories,” says Tamir. “It gets all the body parts turned on, and it gets pretty uncomfortable after about 30 seconds, which is why I love it.”

2. Using Tired Gym Routines
Even expert-approved plans have an expiration date. Doing the same moves over and over every time you go to the gym is a fast track to the dreaded plateau, so working variety into your workout plan is important.

“When we’re in the gym, we often think we have to do lateral and linear movements,” says Tamir, “but you can go outside the box to shake things up.”

He recommends moves that require cross-body movement (think: using your right arm and left leg simultaneously). And sometimes thinking outside the box can be as simple as a mindset shift.

“It’s easy to do a lot of push movements with body-weight exercises, but it’s important to balance that out with pulling motions as well,” he says.

So rather than focus on the push movement in a pushup, flip the way you focus your effort, and think about pulling your body down rather than letting gravity do the work.

3. Not Going Hard Enough
“One of the biggest mistakes I see with people doing body-weight training is that they’re just hanging out in a plank and not actually doing anything,” says Tamir. “They’re not squeezing anything.”

Body-weight movements tend to be deceptively simple: Doing a pushup is easy, but doing a pushup correctly is pretty difficult.

“With body-weight workouts, you have the ability to create tension in your body, and you have to do that to get a good workout,” says Tamir.

So instead of just hanging out in that plank, focus on squeezing your core, adjusting any sway in your spine and actively engaging your muscles as if you’re trying to push the floor away. Tamir recommends asking yourself if you could have gone two more sets. If the answer is yes, you should be upping your game.

4. Going Too Hard
Of course, you can always be going too hard, which is a fast track to injury. And when you’re working up a sweat, it can sometimes be difficult to tell whether you’re overexerting yourself or simply getting the most out of your workout.

“If you’re creating a lot of tension in your body, you feel that shakiness — and that shakiness is OK,” says Tamir. “That’s basically your body trying to stabilize itself.”

If you’re not sure how hard is too hard, Tamir recommends doing the talk test: “If you’re not able to talk during your workout, you’re probably going too hard.”

5. Plateauing
The dreaded plateau is the foe of any gym-goer, regardless of how long they’ve been training.

“Your body gets used to certain movements,” says Tamir. “You sort of create grooves in your body, and it’s when you go outside those grooves that you grow and build strength.”

Typically, when you start to encounter a slowing down or total lack of progress, you add more weight to your sets. But body-weight exercises don’t offer that option.

“It’s definitely a challenge to progress when you’re just using body weight,” says Tamir.

Without the benefit of adding weight to your reps as you get stronger, you’ll have to get a little creative. Tamir suggests playing with your tempo to up your body-weight training game. Rather than your regular pushup reps, try fast, explosive bursts on the way up and slow, controlled movement as you lower down.
Macaela Mackenzie

Macaela is a writer based in New York City with a passion for all things active. When she’s not writing about the weirdest fitness trends or nutrition news, you can find her conquering her fear of heights at the rock climbing gym, hitting the pavement in Central Park or trying to become a yogi. To see Macaela’s latest work, visit macaelamackenzie.com.

Original Post on MyFitnessPal.com

3 BR Home in Irvington

Contact info:
Robert George | RTG Property Solutions LLC | 609-474-0360

3 BR Home in Irvington

12 Bell St, Irvington, NJ 07111

$30,000

KEY FEATURES
Sq Footage: 1152 sqft.
Bedrooms: 3 Beds
Bathrooms: 1.5 Baths
Lot Size: 2613 Square Feet
Property Type: Single Family House

DESCRIPTION


3 Bedroom house in Irvington. 3 Bedrooms, Living Room, Dining Room, Eat-in Kitchen, 1.1 Baths, Gas Heat, Vinyl Sided. Beautiful hardwood and ceramic floors. Storage shed in fenced back yard. Walk to local shopping and public transportation, plus NYC bus. This is a HUD house being sold “As Is”. Buyer is responsible for all inspections and certifications.
Case Number: 352-635587

PROPERTY FEATURES


  • Living room
  • Dining room
  • Family room
  • Storage space
  • Hardwood floor
  • Fireplace

COMMUNITY FEATURES


  • Off-street parking

Contact info:
Robert George
RTG Property Solutions LLC
609-474-0360

The 10 Best Yoga Moves for Inflexible People

Once Barbie and GI Joe started doing yoga, we could pretty much call it: Yoga is officially everywhere these days. But all that stretching and balancing is just for bendy people who can flop over their legs effortlessly—the rest of us non-bendy people who already exercise plenty don’t really need it, right?

Not so fast: While being fit and being flexible don’t always go hand-in-hand, being injured and being inflexible often does. But there are ways to get the full benefit from yoga—even if you can’t touch your toes—and without the special studios and the special pants. These 10 starter poses are for people at all flexibility levels, plus you don’t even need a mat!

What you need: a kitchen counter or a chair; a towel; a milk crate, stool, or a small trashcan; an open doorway; and a blank expanse of wall.

With the following poses, keep these five general principles in mind.

1. You should always be able to breathe evenly, so find your edge but don’t go past it! Allow your body to open up and adjust over the space of about five or six breaths in each pose.
2. Keep your core muscles active but not to the point of holding your breath.
3. Keep a neutral spine; no “swayback donkeys” or sunken chests.
4. Twisting happens at the waist, not at the shoulders.
5. When bending forward, hinge from the hips, not the middle of your back.

CHEST, SHOULDERS & UPPER BACK

1. Upper Chest and Back Opener
Do this move anywhere, standing or sitting. And definitely bust it out at the end of a long flight to release that “cabin pressure” in your upper body.

Yoga Upper Chest Back Opener

With bent elbows, raise arms to shoulder height. Make hands into loose fists facing each other. Open chest by drawing elbows back like they’re going to meet behind your back.

Yoga Neck Stretch
As you return to the starting position, continue the motion, wrapping hands around opposite shoulders and stacking elbows on top of one another. To get a nice stretch along upper back and the back of your neck, tuck your face into the triangular space created by your elbows. Repeat the motion a second time, switching which elbow is on top. Do at least 2 to 3 sets.

2. Chest and Shoulder Opener

Here’s a move to get those chest and shoulders to open up. It’s the antidote to long stints hunched over a desk. Do this standing or sitting.

Yoga Arm Stretch Towel

Hold a towel in front of you with one end in each hand. Raise arms up in a wide V overhead to locate the edge of the stretch. (You should feel an expansion in upper chest and the front of shoulders. If you aren’t finding that sweet spot, try moving hands farther apart or closer together on the towel.) Also try this snazzy variation: Hold the towel in both hands behind you. Spread feet out a bit wider than hip distance, toes pointing forward. Bend forward from the hips, dropping torso over legs. Raise arms with the towel overhead from behind.

3. Seated Spinal Twist

Keep this spinal twist handy as you work toward that corner office. It’s great for de-stressing and undoing the damage of a full afternoon of slouchy sitting. Remember: The twist happens at the waistline; resist using the chair’s back to wrench your body around further into the twist.

Seated on a chair, swing legs to the left side. Twist to the left so torso is facing the chair back and grasp it with hands. If neck will permit it, complete the full spinal twist by looking over left shoulder. (Don’t force it. Just look ahead if neck twinges in protest.) Swing round to the right and repeat.

4. Standing Twist

Let’s invite more of your body to this yoga party. As with the seated version, the twisting should come at the waist and your hands should help hold you in the pose, rather than cranking your spine past the limit.

Yoga Back Twist

With hips squared to the front of the chair, place right foot on the seat (thigh should be parallel with the floor). Put right hand on hip and left hand on right knee, and twist to the right. For a nice counter twist, come back to center and continue twisting to the left, placing left hand on hip and right hand on right knee. Repeat the twist and counter twist with left foot on the chair.

5. Standing Wall Twist

C’mon baby, let’s do more twists! To get deeper in this pose, bring the wall into action.

Yoga Wall Twist

Place a chair next to a wall. Bend the leg closest to the wall and place it on the chair. This time when you twist, place hands on the wall to hold yourself in a deeper position—but walk them back toward center if your back starts to protest! Repeat on the opposite side.

 

HAMSTRINGS & CALVES

6. Half Dog

Let’s put a few more smudges on that wall! If you’ve ever tried a downward dog pose but couldn’t straighten your legs, a “half dog” against the wall is a great gateway pose that’ll help to open up the entire backside of your body.

Yoga Wall Dog

Stand a few feet in front of a wall and place hands flat against it a bit above waist height. As you bend forward from the hips, walk feet back and continue to straighten out arms. Try not to let an arch creep into lower back; keep tailbone neutral. Also, keep eyes gazing down, dawg! If that 90-degree angle is too much, start a little closer to the wall and place hands higher up. (Ain’t no shame in keeping things more vertical.)

7. Chair-Assisted Half Dog

Cluttered wall? Here’s your workaround: the chair version of that forward bend.

Yoga Half Dog Chair

Stand a few feet from a chair, wrapping hands around the back of it. Bend forward from the hips, keeping back in a neutral position. Tip: You can also do this stretch while holding on to a kitchen counter. Consider it the ultimate in microwave multitasking and do it while waiting for food to heat up.

Yoga Half Dog Chair Lower

If you’re getting in a forward-bend groove and feel yourself opening up, try flipping the chair round and using the seat for balance. It’ll deepen the stretch and get you closer to toe-touching distance. Likewise, you can sub in an old milk crate or flip over your bathroom garbage can to limbo a little lower. (But as always, don’t push it to the point of pain!)

8. Seated Forward Bend Variation

This pose is the tried-and-true way to gain flexibility in your lower body. That said, it can be discouraging to watch others rest their heads on their knees while you go red in the face trying to graze your toes with a fingertip. Towels to the rescue! Lasso your foot with one, and you’ll increase your reach and do the pose in good form.

YogaInflexible_Feature

Loop a towel around left foot and sit up straight. Bend right knee and rest right foot as far up left leg as right knee will allow. Bend forward from the hips. If your hamstring is tight, hold the pose sitting upright.

Yoga Calf Stetch Towl

Not enough of a stretch? Try bending elbows a bit to go a bit deeper into the bend. Repeat on the right leg.

9. Reclining One Legged Stretch

If stretching is an ongoing strugglefest, this pose will be a welcome way to make peace with your hamstrings. A doorframe provides solid support here. The corner of a wall works, too.

Yoga Wall Stretch Leg

Lie faceup on the floor, positioning body in a doorframe so right leg is on the ground through the doorway and left heel is positioned on the wall. Relax, breathe normally, and let the wall do all the work! The closer your butt is to the wall, the more intense the stretch—so if you’re stiff, move your butt farther away from the wall and position left heel lower on the wall. Scoot over to the opposite side of the doorframe to repeat on the right leg.

10. Easy Balance Sequence

Yoga isn’t just a stretch-a-palooza. It also involves strength and balance. These simple standing poses are great for people who want to improve their balancing skills. Try them first with one or both hands on the chair back for support, and if you’re feeling like a boss, ditch the chair and hold your arms loosely out to either side for balance. If you start to topple, tap your raised foot down to the ground and try again: Your joints and muscles still have the challenge of keeping you upright and balanced, but you can bail out of the pose any time.

Yoga Standing Sequence

Standing with a chair on left side, do a posture check: Eyes on the horizon? Ears positioned over relaxed shoulders? Shoulders over hips? Core engaged? Weight evenly distributed on both feet? Good. Now, with one or both hands resting on the chair back, raise right foot in front of you a few inches off the ground and hold it for three to five breaths (not shown). Bring foot back in to center, then send it out to the side for three to five breaths. Bring foot back in to center, then send it back behind you for three to five breaths. Repeat on the left leg.

Images Courtesy of Greatist.

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2 BR Condo in North Newark

Contact info:
Robert George | RTG Property Solutions LLC | 609-474-0360

2 BR Condo in North Newark

600 N 6th St #6B, Newark, NJ 07107

$80,000

KEY FEATURES
Year Built: 1972
Sq Footage: 708 sqft.
Bedrooms: 2 Beds
Bathrooms: 1 Bath
Floors: 1
Parking: 1 Off street
Lot Size: 666 Square Feet
Property Type: Condo

DESCRIPTION


2 bedroom, 1 bathroom 2nd fl condo in North Newark. This is a HUD house being sol “As Is’. Buyer is responsible for all inspections and certifications. HUD Case Number: 352-637528

PROPERTY FEATURES


  • Living room
  • Range / Oven
  • Refrigerator
  • Microwave
  • Hardwood floor

COMMUNITY FEATURES


  • Off-street parking

Contact info:
Robert George
RTG Property Solutions LLC
609-474-0360