Reverse Muscle Loss and Protect Your Memory – 50 Plus

The Best Low-Impact Exercise to Reverse Muscle Loss and Protect Your Memory After 50 — Without Meds or Side Effects.

Discover the transformative power of Pilates and resistance training in maintaining your health, strength, and cognitive function as you age.

Introduction: The Hidden Connection Between Muscle and Memory After 50

If you’re over 50 and feeling weaker, more forgetful, or less stable on your feet, you’re not alone — but you’re also not stuck that way.

Recent government-backed studies have uncovered a disturbing connection between muscle loss (sarcopenia) and cognitive decline, including Alzheimer’s disease. This knowledge is crucial, as most adults still focus on cardio or stretching, neglecting the targeted resistance-based movement their body and brain desperately need.

The great news? You don’t need to endure intense workouts, use risky equipment, or rely on prescription pills. A clever, low-impact fusion of Pilates and resistance training can help you reclaim strength, enhance memory, and move with grace — all without harming your joints or experiencing burnout.

What Happens to Your Body and Brain After 50

Ageing naturally brings some physical changes — but not all of them are inevitable.

After 50, your body starts to lose muscle mass at an accelerated rate — up to 1% per year after 60, and even faster if you’re inactive. This condition, known as sarcopenia, leads to:

  • Weak legs and core muscles
  • Poor posture and balance
  • Increased risk of falls, injury, and dependence
  • Reduced energy and walking speed

But here’s where it gets serious: research from the U.S. NHANES population study (n = 2,890) found that adults with sarcopenia had a 68% higher risk of cognitive impairment. When combined with other conditions, sarcopenia significantly raises mortality risks from causes including Alzheimer’s disease.

While muscle loss is part of ageing, dementia is not — according to the CDC, these are separate conditions. That distinction is key: muscle loss is modifiable. You can change it.

The Science: How Muscle Health Affects Brain Health

Your muscles and brain are constantly communicating through a system called the muscle–brain axis. Every time you move, your muscles release proteins called myokines, which:

  • Support brain cell repair
  • Reduce inflammation
  • Enhance neuroplasticity (your brain’s ability to adapt and grow)

When muscles weaken, this protective signal decreases — leaving the brain more vulnerable.

A cohort study published by the NIH observed over 900 older adults and found that for every unit increase in muscle strength, the risk of developing Alzheimer’s disease dropped by 43%. The study controlled for age, weight, education, physical activity, and vascular risk.

Moreover, brain imaging studies indicate that individuals with reduced muscle mass are more likely to have smaller brain regions, particularly those associated with memory and decision-making.

The #1 Low-Impact Exercise That Targets Both: Pilates + Resistance Training

So, what’s the best way to combat both muscle and memory loss simultaneously?

Not high-intensity gym routines. Not endless walking. The answer lies in combining Pilates with resistance training — a low-impact, intelligent approach that engages both the body and the brain.

Pilates

  • Trains deep core muscles and spinal alignment
  • Improves postural balance and flexibility
  • Uses spring or bodyweight resistance to retrain movement patterns
  • Encourages mindful breathing and neuromuscular coordination

Resistance Training

  • Builds muscle strength and bone density
  • Boosts metabolism and gait speed
  • Shown to improve handgrip and knee extension strength in sarcopenic adults
  • Stimulates myokines and strengthens the nervous system
  • When done together, these two methods support:
  • Brain function through improved circulation and coordination
  • Joint health through proper muscle activation
  • Safer, sustainable progress in strength and energy

🔍 One review found Pilates training twice per week for 12 weeks produced similar muscle strength gains as resistance training in older adults — with additional benefits in balance and cardiorespiratory endurance.

Why This Approach Works Better Than Walking or Stretching Alone

Walking is great for general movement. Stretching helps with mobility. But neither is enough to reverse muscle loss or protect cognitive function.

That’s because:

Walking lacks resistance — it won’t challenge or rebuild muscle

Stretching improves flexibility, not strength or stability

Both miss the neuromuscular retraining needed for better movement patterns

In contrast, Pilates and resistance training:

Target your postural stabilizers (core, hips, shoulders)

Train your body to move better under a gentle load

Teach you to breathe, activate, and align — the foundation for lasting strength

Comparative studies confirm: Resistance training yields better muscle gains, while Pilates improves flexibility and balance. When used together, they offer complete functional fitness for ageing adults.

What Can You Expect in 4–6 Weeks

When done consistently (2–4 times per week), most people over 50 notice:

  1. Improved posture and spinal alignment
  2. Less pain and stiffness in the back, hips, and knees
  3. Better balance and reduced fall risk
  4. Mental clarity, focus, and energy
  5. Confidence in movement and daily activities

One study on older women practising Mat Pilates found a lower risk of sarcopenia, especially in maintaining lower-body strength — a crucial factor in preventing falls and preserving independence.

How to Safely Start Resistance Training If You Haven’t Exercised in a While

If it’s been a while since you exercised — or if you’ve never done strength training. You can start safely with bodyweight exercises or resistance bands, focusing on simple, full-body movements such as chair squats, wall push-ups, or planks. 

Start with two sessions per week, on your own, using good form and resting between the workouts. After a few weeks or if you’re unsure where to begin, a quick posture or movement assessment with a professional can help tailor your plan and prevent injury.

Pro tip: Combining low-impact resistance with Pilates builds control and strength safely — especially for adults over 50.

How to Get Started Today — Even If You’re Stiff, Tired, or Out of Shape

You don’t need to be flexible, strong, or fit to begin. Just taking the first step towards a healthier you is an accomplishment in itself.

Try This Weekly Schedule:

Day 1: Pilates Total Body Reformer 50-60 mins class

Day 2: Resistance training (bodyweight + bands/weights) 30-40 min session

Day 3: Rest or follow a Hatha Yoga class on our YouTube channel

Day 4: Pilates Strength training combo (Mat Pilates + strength training) 60-70min session

Day 5: Light walk or balancing and coordination moves

Easy Exercises You Can Start On Your Own:

  1. Glute Bridge (activates core and hips)
  2. Wall Push-Up (upper body strength without strain)
  3. Dead Bug (Pilates core control)
  4. Seated Band Row (postural strength)

For best results, work with an experienced Pilates instructor or a movement specialist trained in age-related needs. If you are open, a posture and strength assessment can help tailor a safe and effective strategy to your needs.

Dietary Tips to Support Muscle and Brain Function Over 50

Exercise is essential — but without proper nutrition, you won’t get the full benefit. Here’s what to include in your daily meals:

1. Prioritise Protein

Protein helps rebuild muscle tissue and produces neurotransmitters that support memory. 1 – 1.2 grams of protein per kilogram of body weight daily, including eggs, tofu, Greek yoghurt, legumes, fish, or lean meats, spread across meals, is sufficient for most individuals. Remember, human bodies can only absorb 14-20 grams of protein per meal.

2. Anti-Inflammatory Nutrients

Leafy greens (spinach, kale), berries, turmeric, olive oil — reduce inflammation linked to muscle loss and cognitive decline.

Omega-3 fatty acids (from salmon, walnuts, chia) support brain repair and muscle preservation.

3. Stay Hydrated

Dehydration is a hidden cause of fatigue, dizziness, and brain fog — drink water and clear teas throughout the day to stay hydrated. On days of resistance training or heavy sweating, drink coconut water or sports drinks to help restore electrolyte balance.

4. Support Muscle Contraction

Get enough magnesium (nuts, seeds, avocados) and potassium (bananas, sweet potatoes) — both crucial for muscle coordination and nerve signalling.

❗️Avoid excessive sugar, ultra-processed foods, and alcohol — all linked with increased inflammation and sarcopenia progression.

Movement Is the Alternative to Medicine

The science is clear: muscle loss and memory decline are linked, but neither is inevitable.

You don’t need to suffer silently or rely on medications. You can take control of your health and train smarter — with safe, simple, low-impact exercises that rebuild your strength, sharpen your mind, and protect your independence.

Start small. Start today.

You’ll feel the difference in your body — and notice the clarity in your mind.

Want help getting started? Book a posture and strength consultation to receive a personalized movement plan tailored to your body, age, and goals.

Choosing the Right Pilates Certification

Clinical Pilates vs Pilates Instructor Certification: What’s the Real Difference for Aspiring Instructors?

 

In a world where everyone seems to be jumping on the Pilates bandwagon, how do you stand out as a Pilates Instructor? Is mastering hundreds of exercises enough to help someone in pain walk better, sleep better, or regain confidence in their body? Or is there something more impactful than just learning a repertoire? Understanding the difference between Clinical Pilates and Pilates instructor programs is key if you want to help people improve posture, reduce pain, and move better in everyday life.

This brings us to a crucial comparison: Pilates Instructor Courses vs the Clinical Pilates Instructor Program offered at Abbysan Wellness Centre by Dr. Abhishek Agrawal.

If you’re passionate about movement and serious about helping people, not just get fit but actually transform, this deep dive will help you choose the right path for your teaching career.

 

1. Purpose and Philosophy: A Different Starting Point

Traditional Pilates training—classical or contemporary—focuses on preserving or adapting the original Pilates method. The goal is to help clients build strength, flexibility, and body awareness using a set repertoire of exercises on the mat and machines.

The Clinical Pilates Instructor Program, on the other hand, starts with a different question:

“How can we use movement to correct posture, reduce pain, and restore function in people with real physical limitations?”

Rather than fitting people into exercises, you learn how to use exercises as tools to fit the person. That’s a game-changer.

 

2. Anatomy & Biomechanics: Theory vs Practical Integration

Most Pilates instructor courses teach anatomy of each exercise—what muscles are working and what joints are involved. But in real-world teaching, especially when someone comes in with back pain or postural misalignment, this isn’t enough.

In the Clinical Pilates Instructor Course, you’ll:

  • Learn practical, real-life anatomy through hands-on assessments.
  • Understand biomechanics in motion, not just in textbooks.
  • Spot functional dysfunctions and movement syndromes that others miss.

This allows you to guide people not just into exercises, but into progress.

 

3. Real Clients, Real Conditions, Real Results

Let’s be honest—most Pilates certifications prepare you to teach group classes or work in boutique fitness studios.

They don’t fully prepare you for working with:

  • Seniors with limited mobility
  • Postnatal women recovering from abdominal separation
  • Cancer survivors regaining strength
  • Desk workers with chronic neck and back pain
  • Clients with scoliosis, disc injuries, or trauma

That’s where Clinical Pilates makes all the difference.

You don’t just learn what to teach—you learn who you’re teaching, why they need it, and how to deliver it. From the first day, your training is based on real-world problems, not hypothetical case studies.

 

4. Teaching Method: Repertoire vs Rehab-Centred Programming

In traditional Pilates training, the goal is often to learn a list of exercises and how to cue them correctly. While this structure has value, it is rigid, and the client is often made to fit into the method.

But when someone is in pain, recovering from surgery, or limited by fear or fatigue, you need to adapt quickly.

That’s exactly what the Clinical Pilates Instructor Program teaches you to do.

You learn how to:

  • Assess movement patterns and postural deviations.
  • Design programs that restore function before building strength.
  • Use breath and alignment to create deeper, lasting support.
  • Layer progression that feels safe and empowering, not overwhelming.

It’s not just another workout—it’s movement therapy with measurable impact.

 

5. Structure & Delivery: One-Time Certification vs Ongoing Climb

Many popular pilates instructor programs break their certifications into multiple expensive and time-consuming modules:

  • Mat Certification
  • Reformer Certification
  • Cadillac/Chair/Barrels
  • Injuries & Special Populations

By the time you’re certified across the board, it could take years and cost thousands of dollars, most of which you’ll rarely get to apply with actual clients.

Instead of chasing levels, why not focus on realistic, immediately applicable skills that make a difference from day one?

The Clinical Pilates Instructor Program is structured in just two focused levels, each with 100 hours of hands-on practice, observation, and teaching:

  • Level 1 – Posture Pilates: Learn to assess posture, identify movement issues, and guide clients through Mat and Reformer-based pain relief and recovery exercises. You’ll also gain confidence in leading safe, personalised sessions for individuals and small groups.
  • Level 2 – Advanced Clinical Pilates: Support clients recovering from injuries, trauma, or chronic conditions using advanced Reformer and Tower work. Learn to apply movement corrections and tailor programs for diverse needs, including post-surgery and special populations.

You graduate fully equipped to support people from all walks of life without needing endless certifications.

 

6. Master Trainer Access: Classroom vs Mentorship

In larger institutes, exposure to master trainers is limited. Students often learn in groups, watch demo videos, and receive minimal hands-on feedback.

But when you train directly under Dr. Abhishek, you’re not just another student in a crowd.

You get:

  • Live observation of how he treats real clients.
  • 1-on-1 mentorship that includes breakdowns of actual cases.
  • Feedback on how you teach, assess, and apply knowledge.
  • Ongoing support to facilitate your development after certification.

This kind of intimate mentorship is rare and priceless, especially for those looking to move beyond group class teaching into clinical or rehabilitation settings.

 

7. Career Outcome: Fitness Coach or Movement Specialist?

Let’s face it—the wellness industry is crowded. There are hundreds of Pilates instructors in every city.

But how many of them can:

  • Confidently assess someone’s posture and design a rehab-based plan?
  • Work with physiotherapists and doctors to support recovery?
  • Prevent injury recurrence and optimise movement efficiency?
  • Deliver life-changing outcomes in 3–6 sessions?

That’s the gap the Clinical Pilates Instructor Program fills.

You don’t just become a Pilates Instructor.

You become a:

  • Posture specialist
  • Movement therapist
  • Postnatal and Rehab therapist
  • Holistic wellness facilitator

This position allows you to work in clinics, rehabilitation centres, and corporate wellness programs or create your speciality studio, which offers high-value services that truly change lives.

 

8. Certification & Recognition: Brand-Driven vs Purpose-Driven

Power Pilates, BASI, and STOTT are recognised worldwide, mostly within the Pilates or fitness communities.

The Clinical Pilates Instructor Certification is offered by Abbysan Yoga & Wellness in Thailand, with American Accreditation Association (approval in progress). But beyond the name, what matters more is the depth of skill you gain and the real-world impact you can make.

The industry is shifting—from “how fit are you” to “how well can you move and live without pain.” This course prepares you to thrive in that future.

 

Conclusion: Which Path Is Right for You?

If you love Pilates and want to run group classes, build a studio, or stay within traditional fitness, a BASI, STOTT, or Power Pilates certification may be right.

But if you’re someone who also;

  • Wants to work with injured, ageing, or postnatal populations…
  • Believes that movement can be medicine…
  • Seeks a deeper, more clinical understanding of how to help people heal…

Then the Clinical Pilates Instructor Program may be your calling.

 

Next Steps:

Explore the curriculum, ask questions, or click here to schedule a chat with Dr. Abhishek or WhatsApp us directly at +66 62547 5107 or call 0625322588

Whether you’re starting fresh or looking to expand your expertise, choose a path that empowers you to make real change.

3 Stages Will Ensure Great Experience in Your First Yoga Class

3-stages-of-Yoga_Abbysan
  1. Yoga is done barefoot and on a mat. You will occasionally see people with some kind of sock or shoe, but it’s usually due to an injury or medical condition.
  2. Yoga is practiced with comfortable clothing that are not overly loose. Pants: Any comfortable exercise pants or shorts will do. No Jeans. Tops: A shirt that is a little bit fitted works best. A big baggy t-shirt is not great since it will probably slide down every time you bend over.
  3. Bowel and Bladder must be empty for your yoga practice. It’s best not to eat anything right before a yoga class. When you start moving, everything gets churned up and you may start to feel sick if your stomach is too full.
  4. Consume the food that provides energy. You can have either a cup of fruits, a banana, cup of milk, yogurt, or oatmeals an hour or two before class.
  5. Self Warm up will prepare your for any yoga class in the studio. Most of the classes we offer includes warm ups. If you are early for the class, [try these warm-up poses], they will make you look like you know what you’re doing. You can also just lie on your back or sit cross legged on your mat. This makes you look serene.
  6. Stay hydrated. Drink platy of water one day before attending your first yoga class.

BEFORE YOUR FIRST CLASS

  1. Look and Listen: When you are first learning the poses, it’s ok to glance around the room to see what everyone else is doing, but look to the teacher for your primary instruction. Also, listen for his/her verbal cues as she describes how to do the poses.
  2. Alignment: Keep an eye on the teachers alignment instructions. That’s the precise way that the body lines up in each posture. Good alignment is very important to maximise each pose’s benefits and minimise the chance of injury.
  3. Hold: In the beginning, the postures should not be held longer then a few seconds. Gradually the length may be increased as your teacher see it appropriate.
  4. Be Positive and Optimistic: Don’t feel bad if you teacher corrects your postures. Hands-on instruction is the best way to learn good form. Stay light-hearted and keep your sense of humour. Laugh if you fall out of a pose, smile when things get difficult. Enjoy yourself.
  5. Ask if you don’t understand: Perhaps the most important tip is to always ask questions when you don’t understand something.
  6. Final Relaxation: Every yoga class ends with the total relaxation of the body for 5-15 minutes. Try not to skip this. During the relaxation, peacefully bask in the joy, warmth, and Inturnedness of your being. This is a great way to start or end your day, what so ever the case may be.

AFTER YOUR FIRST CLASS

  1. Rehydrate: Remember to drink minimum four 8-ounce glasses of water over next 12-24 hrs after your yoga practice. This habit will purify your body and drastically minimise the muscle soreness.
  2. Always Ask Questions: If it’s about yoga culture or etiquette, the existing clients and more experienced students are almost always happy to share. Questions about specific physical postures are best directed toward your teacher, either during or after class.
Info-4_3-stages-of-Yoga-header

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How to go that extra mile – Cyclists help post

In a few instances, recreational activities and work habits may stress the musculature in such a manner as to make the body stiff, limit the range of motion in joints, and may lead to back pain. Soccer players, for instance, develop an increased tone in their hip flexors from kicking the ball and running.

Cyclists often show an increase in the size and strength of their quadriceps and gastrocnemius (calf) muscles due to the repetitive bending and straightening of the knee. Their hip flexors are often weak in comparison to soccer players or runners. In this post, I want to share a few things you can do as a cyclist to go that extra mile.

Gastrocnemius (Calf) - Stretch

Quadriceps (Thighs) - Stretch

Psoas & Abdominal (Core) - Strengthening

Upper Back - Strengthening

Hydrating your body 24 hours before your cycling session will help you cope with that outdoor heat better and reduce chances of fatigue due to loss of water. If you are a professional you know you can’t really drink lots of water during your cycling so your best best bet is to prepare a day before. Also Adding beetroot in the form of salad or juice helps with better oxidation in your muscles and keeps them active for a longer period of time. Let’s try and let me know how if this works for you.

Contact Us, if you need help creating a personalized program for you via Zoom Call or In-person.

WHAT TO DO WHEN IN PAIN

Pilates is a style of training created by Joseph Pilates in the 1920s as a form of rehabilitation. It’s safe and perfect for injured athletes, new moms with a weak core, and people who have arthritis, body aches and back pains, etc.

Pilates’ entire concept revolves around helping bedridden people get strong and healthy enough to move smoothly and without pain.

That makes Pilates one of the best forms of exercise for people who have led sedentary lives for years. Start Pilates even if you’ve hardly exercised before. It’s advised to start Pilates rather than jumping into a strenuous CrossFit or HIIT program.

Benefit 1:  Pilates exercises will align your body and improves balance. Series of 34 Mat pilates exercises or exercises on the reformer creates balance in the musculoskeletal system.

Most people do not do enough exercise. The ones who do exercise regularly either are not doing them correctly or doing too many of the same movements, leading to dysfunction and misalignment in the body that results in aches, pains, stiffness, or impaired movements.

Just after a 10-session of Pilates, most people notice the change in their posture and no longer have a belly. Their abdominal muscles have developed enough strength to hold the organs. As a result, there is less pressure on the back, which leads to relief from backaches.

Benefit 2:  Pilates improves flexibility
It’s inevitable to get tighter and less flexible as we age. This is mostly due to a sedentary lifestyle that makes us move within a limited range of motion. Since the body doesn’t get a chance to move much, we become less supple and flexible. Pilates exercises correct all that and improve your flexibility.

Benefits 3:  Pilates will make you stronger
Muscle atrophy is a part of aging. If you do not engage your muscles enough, it will wither, and you will lose strength. Pilates exercises on the mat utilize your body weight as a form of resistance and help develop a stronger core, abdominal, and back muscles. We also offer pilates exercises on reformer machines to help you tone and safely strengthen your muscles faster.

Just after 20-30 Pilates training over 3-month’s time, you’ll notice more definition in your muscles and an increase in overall strength. You’ll be able to execute the moves fluidly and hold the poses without quivering or trembling.

Even people who have not exercised in years can start doing Pilates and move at their own pace. There is no rush with this style of training. You will not pant, gasp or end up breathless from intense cardio.

Pilates exercises consist of slow, controlled movements that allow you to progress slowly but surely. If you’ve been inactive for a very long time, are recovering from an illness, cancer, or want to resume your sports and think of embarking on an exercise program, Pilates is the best method to start.

Come and give it a try with professional and certified Pilates instructors who will encourage and help you get started. You will enjoy it so much and wish you’ve had started earlier. Get on board now.

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4 Reasons To Add Yoga and Pilates In Your Workout Routine

I believe you currently have a workout routine that is working well for you. You are getting in your cardio and your weight training.

You still have some flexibility issues, and you need something to give you an option for muscles and strength training. One way to do that is to add yoga and Pilates to your workout routine. If you aren’t sure this will work for you, consider these benefits.

1. Lean Muscle

Are you doing weight training or weight lifting to bulk your muscles? At some point, you may need your muscles to be leaner because lean muscles mean flexible joints and toned muscles. Yoga and Pilates can give you that easily and is one of the main reasons people add them to their workout plan.

2. Stretching

Stretching helps relax your muscles, improve circulation and reduce stress. It also helps cut down on inflammation from other workouts. Besides, the stretching portions of yoga and Pilates are instrumental in improving your posture. You can also find that your range of motion gets better when you add yoga and Pilates’ stretching to your current workout routine.

3. Body Awareness

Increased body awareness lets you notice the existing strains in various parts of your body you would not have typically seen. You can also detect if you have increased inflammation or if you notice pain that you should not have. Body awareness is an ideal reason to add yoga and Pilates to your workout plan and routine.

4. Meditation

Yoga and Pilates also bring mindfulness and mediation to your daily workout and workout plan. There is no better way to handle stress smoothly and help work through problems and issues that you usually would not think of during your regular workout.

Recommended Abbysan Classes To Add to your workout routine:
New Moms – Core Recovery, Mat Pilates, Total Body, Spine, and Shoulder clinic.
Athletes – Athletic conditioning, Shoulder & Hip Clinic, Hatha Yoga, Restorative Yoga.

If you need help with frozen shoulder, Back pain, and Postpartum recovery, click the button below to book a free 30 min consultation, 

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The Magic Bullet For Boosting Your Metabolism

For Boosting Your Metabolism

I have seen people obsessed with eating a big bowl of salads, skipping meals, drinking ice-cold water, and other iced beverages, and the most detrimental of all, consuming highly processed food and yet expecting to loos weight or boost metabolism.

Do you believe that enchanted pills, green smoothies, and special diets can amp up your metabolism?

If you have not considered exercise for boosting your metabolism, you have missed the Magic Bullet.

Before I tell you the best exercises out there to help boost your metabolism, understand that multiple factors affect the way your metabolism operates, especially age, gender, and hormones.

Age

Our metabolism begins to decline as we age, and we also tend to lose up to five percent of muscle mass and become less mobile. As combined effects, it’s easier for the pounds to accumulate around the waistline. Approximately 30 to 50 percent of calorie burn should be through exercise.

Gender

Females have a slower metabolism than men due to various factors, including oestrogen levels and a lower resting metabolic rate, which helps determine our overall total daily energy release and plays a vital role in regulating our energy balance.

Hormones

A rise in blood cortisol level due to stress or other factors can lead to weight gain, risk of heart disease, and diabetes. A workout before consuming a meal can help to drop those cortisol levels and improve metabolism.

Low testosterone levels can trigger a bit of weight gain and leave us feeling fatigued. Daily workout regimens can help keep healthy and stable testosterone and support a healthy metabolism. 

Estrogen can trigger metabolic malfunction, and the imbalance in this hormone can cause your weight to increase rapidly.

Finally, the thyroid hormone is responsible for the overall effectiveness of your metabolism. It helps control metabolic processes in the body that are necessary for growth, development, and metabolism. 

Hyperthyroidism (thyroid in a hypermetabolic state) can induce metabolism overdrive, leading to weight loss and excessive use of your resting energy. On the other hand, hypometabolism (underperforming thyroid) can reduce resting energy expenditure (metabolism) and gain weight.

Remember this; the metabolism is a powerhouse that converts food into energy and propels it without missing a beat.

If you are overwhelmed in trying to figure out the ways to regain control, continue reading this,

During exercise, our muscles utilise a relatively large amount of energy by burning calories. And the most exciting fact about exercise is that even after the workout is over, your muscles can continue to burn calories stored in your body, keeping the metabolism functioning at optimal levels.

There are three activities, when paired together, can do wonders and help you boost your metabolism.

  1. Lifting Weights to Burn fat; is a practical approach to helping you build not only muscles but also initiate fat metabolism for energy. When you rest, the muscles use more calories compared to fat cells. For best results, do two sets of repetitions (12-15) for just two days a week on the major muscle groups (back, arms and legs).
  2. Aerobic Activity; is a must-have ingredient for boosting your metabolism. Interval training is instrumental in yielding positive results. Swimming, walking, kickboxing, jogging, or even Zumba are excellent options for enhancing your metabolism.
  3. Low Impact Exercises; such as Yoga, Pilates, water aerobics are an excellent choice for people with low exercise intolerance due to underlying health issues such as arthritis, diabetes, heart conditions, or physical limitations such as knee pain, back pain, shoulder pain, or scoliosis.

In short, there might be a few reasons for not being able to control your metabolism, but exercise is your best bet and a magic bullet.

We want to welcome you to become a member of the Abbysan community to view all the great Yoga, Pilates, and low impact cardio videos and nutrition plans! Just CLICK HERE!

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3 Step Process To Build A Solid Foundation In Yoga

3 Step Process To Build A Solid Foundation In Yoga

It would be best to have a solid foundation in yoga for certain poses and prevent injuries from faulty yoga practices; this is also true of homes and education.

I will share some significant reasons you need to build a solid foundation in yoga and some tips on doing this.

1. Feet Foundation

Yoga is a barefoot practice; you use all your feet muscles almost in all yoga poses. That’s why the first thing you need to do is start with your feet. Your stance and foot placement are the most critical part of building your concrete foundation in yoga.

The foot and ankle have very complex and often opposing functional responsibilities. They must flexible to adapt to uneven surfaces. Transfer high forces, and allow movement of the body in multiple directions.

During weight-bearing activities, the foot must quickly transform into a rigid lever that allows muscular contractions to propel the body forward, upward, sideways or any combination of these motions.

Your feet will sense and report if you are about to fall, or if your body is having issues with the yoga pose, or if you need to modify the position.

The foot also has a vital role in balance, sensing body location, and maintaining an upright posture; they directly connect to your core.

Realigning your foot and ankle is the first step in avoiding injury and building a foundation for your core.

Recommended Abbysan Classes – Hatha Yoga 1 and 3

2. Leg Foundation

Establishing a solid leg foundation can help prevent you from passing out and to recognize your endurance level.

You need to develop strength in your legs without locking your knees because locking your knee can cause you to pass out in yoga classes. Preferably, find your stability in your legs and observe when your body may be feeling fatigued. Fatigue can lead to passing out and various issues.

Recommended Abbysan Classes – Hatha Yoga 1 and 3, Hip Flow.

3. Core Foundation

Whole-body awareness is the ultimate goal of building a foundation for Yoga practice.

The feet explicate your balance, your legs reveal fatigue, and your core foundation can determine if your mind and body are connected. When you can sense the disconnect, you can re-connect. This is the most considerable benefit for many people in yoga and trying to build a foundation.

Recommended Abbysan Classes – All Yoga Classes, and especially Back Stretch Vinyasa, Yoga Core, and Core Flow.

As you move through your yoga journey and practice, you will discover other reasons to make the solid foundation you need for your Asanas (Yoga Poses in Sanskrit) and daily routine.

When you have issues formulating your concrete foundation, consider a consultation with one of our yoga & wellness coaches. They can help you recognize and develop the foundation and work to make it stronger.

Join the presale list and get up to 200$ OFF on the YOGIC SCIENCE EXPERT CERTIFICATION COURSE by Dr Abhishek Agrawal opening on 9th August, 2021.

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How to Eat and Exercise for Lasting Energy

Eat and Exercise for Lasting Energy

Research suggests that about one in four adults experiences fatigue, tiredness, and exhaustion unrelated to severe clinical conditions. If you intend to wake up feeling supercharged and efficiently sail through the day with ease and more enthusiasm, the solution might be simple.

While advertisements that promote energy or power food and beverages and the health food shops and their products promise to increase vigor, simple lifestyle changes are usually more effective. Learn how healthy eating and regular exercise can give you lasting energy.

Healthy And Balanced Eating for Lasting Energy:

  • Select healthy carbs – Complex carbohydrates found in whole grains provide a steady source of energy. On the other hand, simple carbohydrates in cookies and other processed foods fluctuate your blood sugar, leaving you much more tired and exhausted. Have you ever noticed, you or your children had a sudden rise in energy just a few hours after eating macaronis, and depleting their energy?
  • Control portions – Healthy fats and proteins provide some energy too. Please include them in your balanced diet in reasonable quantity. Too much healthy fat and protein can slow digestion, making you feel sloppy and fatigue.
  • Lose excess weight gradually – If you want to lose weight, rather than depriving yourself of energy with crash diets, aim to lose about one pound each week. Being overweight contributes to fatigue because the body has to carry around excess weight that may also interfere with sleep. When your sleep is regularly disturbed, you also have a tendency to overeat, leading to a never-ending cycle of gaining and losing excess weight.
  • Enjoy breakfast – Studies show that a cheerful breakfast helps you to resist junk food later in the day. Add Greek yogurt, eggs, and fruit to your diet. If you like, eat salad and soup for some morning than your conventional breakfast foods.
  • Eat snacks in moderation – If you often get hungry in between meals or feel sluggish after a big lunch; spreading your calories into smaller meals and snacking in moderation may help keep you on an even scale.
  • Drink plenty of water – Dehydration can significantly lead to fatigue, particularly for adults and the elderly, who often become less sensitive to thirst. Keep a water bottle handy and sip some water as often as you can remember.
  • Consume more iron – Younger women are receptive to anemia related to iron deficiencies. Foods rich in this mineral include honey, liver, beef, lentils, and spinach. Remember to squeeze lemon on any of the above, as vitamin C helps with iron absorption.
  • Consider taking supplements – Most healthy adults can get the nutrients they need from food alone. Consuming quality supplements like multivitamins, B complex, and omega-3 and 6 fatty acids that you might be deficient in, but mainly 300-600mg Coenzyme Q10 per day, will increase your energy.

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Intuitive Exercise And Lifestyle Changes For Lasting Energy:

  • Understand the impact –  While you might think that you’re too tired to move, working out increases energy for several reasons. Your body grows more vital, and you release chemicals that make you feel happier.
  • Exercise intuitively –  Listen to your body, when it comes to exercise, You can still have a rough outline of the type of incredibly helpful workouts that especially increase your energy, such as Low and moderate-intensity aerobics, local fitness classes, Yoga, Pilates, walking or running or perhaps ride your bike, but you still want to be in tune with your body, and the forms of movement you feel like doing. After all the activities you choose should be fun and enjoyable for you.
  • Quit Smoking – If you’ve attempted before, try again as it may usually take multiple efforts to succeed. Prolong use of Tobacco reduces your blood vessels’ diameter, reducing the supply of oxygen and nutrients.
  • Limit Alcohol – Alcohol like Taquila may seem and make you feel like the life of the party, but alcohol in any form is a depressant.

Say goodbye to fatigue. A balanced diet and an active lifestyle can give you the energy you need to enjoy the activities you love and accomplish more with less effort.