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Meditation is a mindful practice of self consciousness and can help reduce daily disruptions like worry, anxiety, and stress. When you meditate, you control your attention, which allows you to feel more relaxed and at peace. Meditation helps you learn to become more aware of and purposeful with your actions.

Zumba is an awesome cardio workout because it is an aerobic exercise. Aerobic exercises like Zumba elevate your heart rate and breathing rate in order to pump more oxygenated blood to your body, which in turn strengthens your heart muscles.

Some people associate Pilates with women due to its marketed and popular reputation.Although Pilates has a particular focus on men, it has many of the same benefits for men and women at the same time.

As always, talk with a doctor before making any fitness changes. The best way to start a fitness program is consistent walking and establishing a cardio baseline. Aim for 5-15 minutes most days of the week. Once you’re able to hit this consistently for a few weeks, add in 5 minutes until you can reach the 150 minutes of moderate cardio guidelines. (30 minutes, 5 days per week) From here, I recommend meeting with a certified trainer to determine a personalized strength plan you can follow 1-2 days per week. (One upper, one lower, or two total body circuits) From here, you’ll be able to progress into different strength training styles and methods depending on your goals, but I love starting with walking!

With cardio, the amount you’re doing depends on a lot of different factors like your current activity level, your goals, and how hard you’re working. If your lifestyle is at present sedentary, general recommendations of around 150 minutes of moderate cardio each week (about 30 minutes most days of the day), would be way too much. In that case, you’d start with shorter rounds: 10-15 minutes each day of easy cardio (like walking) and build on from there. If your goal is strength and lean muscle gains, you don’t want to do too much cardio. No daily long jogs if you want to build muscle, because after a certain point, your body will begin to use protein (aka muscle) as fuel. Many strength training exercises, especially circuit training, can count as cardio if it elevates your heart rate and sustains it. Many workouts can hit the strength and cardio box in one session and remember that intensity and purpose > duration. If you are consistently doing intense cardio workouts (like HIIT or sprints), you will need less overall cardio time because you’re working harder.

It all depends on so many things like medical history, preferred eating style, activity level, metabolism, medications, specific goals, how many meals you like to eat each day, so many things. This is why one-size-fits-all nutrition programs are a huge fail. I recommend focusing on the basics first like eating enough vegetables and leafy greens, protein intake, hydration, eating slowly and mindfully, and eating to your needs.

You could workout 2-7 times per week, depending on intensity. Make sure to change the intensity in your workout plan each week so you have a mix of challenging intensity levels. Always include 1-2 days of full rest.

Hatha yoga is the branch of yoga that typically comes to mind when you think of yoga in general terms. The practice involves breath, body, and mind, and classes are usually 45 minutes to 90 minutes of breathing, yoga poses, and meditation. Yoga began in India around for 2,000 years ago as a series of spiritual breathing exercises.

Prenatal yoga is carefully adapted for “moms to be” and is tailored to women in all trimesters. Many have said that prenatal yoga is one of the best types of exercise for expectant moms because of the pelvic floor work, focus on breathing, and bonding with the growing baby; prenatal yoga also helps mothers prepare for labor and delivery. I also practiced my own form of prenatal yoga during both of my pregnancies.

Bhakti Yoga is referred to as the path of devotion. It is prescribed for those with an emotional nature so as to direct their emotions to devotion. In yoga philosophy, the concept of the three gunas helps us to understand the qualities of all living matters and categorize them into sattva, rajas, and tamas. Bhakti Yoga is the path of devotion to sattva (purity). In this path, you devote yourself to a life of purity. By devoting yourself to a life of purity, you purify yourself and reach Self-realisation.

Kundalini yoga practice is equal parts spiritual and physical. This style is all about releasing the kundalini energy in your body said to be trapped, or coiled, in the lower spine.

Vinyasa means to move with the breath, which is essentially the core of a Vinyasa class. Often called flow yoga, Vinyasa Flow is a style of yoga with focus on transitions and movements, with less time spent in stationary poses.

The style often makes use of props, such as belts, blocks, and blankets, as aids in performing the asanas. The props enable beginning students, the elderly, or those with physical limitations to perform the asanas correctly, minimising the risk of injury or strain.

Hot Yoga or Bikram yoga is named after Bikram Choudhury and features a sequence of set poses in a sauna-like room—typically set to 105 degrees and 40% humidity.

Restorative yoga focuses on winding down after a long day and relaxing your mind. At its core, this style focuses on body relaxation. Restorative yoga also helps to cleanse and free your mind

Yin yoga is a slow-paced style of yoga with seated postures that are held for longer periods of time. Yin can also be a meditative yoga practice that helps you find inner peace.