INSERT INTO `wp_fvfy_posts` VALUES (806, 1, '2018-03-06 02:14:07', '2018-03-06 02:14:07', '[et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.105"][et_pb_fullwidth_post_slider include_categories="12" content_source="off" excerpt_length="150" _builder_version="3.0.105"][/et_pb_fullwidth_post_slider][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_blog fullwidth="off" posts_number="8" include_categories="12" show_more="on" show_categories="off" show_pagination="off" offset_number="0" _builder_version="3.0.105"][/et_pb_blog][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_testimonial author="Rea Mutya" job_title="Founder" company_name="Kahlmah" portrait_url="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-12.png" quote_icon="off" use_background_color="off" background_layout="light" portrait_width="50px" portrait_height="50px" _builder_version="3.0.105" body_font="Open Sans||||||||" body_font_size="15px" body_text_color="#486066" body_line_height="1.8em"]<p style="text-align: left;">Hi there!</p>\n<p>My name is Rea, founder and the main author of <g class="gr_ gr_11 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="11" data-gr-id="11">Kahlmah</g>. 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INSERT INTO `wp_fvfy_posts` VALUES (813, 1, '2018-03-06 02:49:50', '2018-03-06 02:49:50', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<p>Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.</p>\n<p><img class="wp-image-590 aligncenter" src="../wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" /></p>\n<p>&nbsp;</p>\n<p><em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.</p>\n<p>&nbsp;</p>\n<p>Among the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.</p>\n<p>&nbsp;</p>\n<p>Although a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.</p>\n<p>&nbsp;</p>\n<p>So, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", so tackle the mind head-on!</p>\n<h4></h4>\n<h4></h4>\n<h4>Meditation</h4>\n<p>&nbsp;</p>\n<p><strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.</p>\n<p>&nbsp;</p>\n<p>A wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.</p>\n<p>A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a></p>\n<h5></h5>\n<h5>Among the many benefits of meditation are:</h5>\n<ul>\n<li><g class="gr_ gr_232 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins doubleReplace replaceWithoutSep" id="232" data-gr-id="232">Decrease</g> in blood pressure</li>\n<li>Improves blood flow</li>\n<li><g class="gr_ gr_231 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins doubleReplace replaceWithoutSep" id="231" data-gr-id="231">Decrease</g> in heart rate</li>\n<li>Decrease anxiety</li>\n<li>Decrease cortisol level</li>\n<li>Promotes deep relaxation</li>\n<li>Decrease stress</li>\n<li>and many more</li>\n</ul>\n<p>&nbsp;</p>\n<p>There are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.</p>\n<p>&nbsp;</p>\n<p>But I will not bore you into the details of all the types of meditation because, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.</p>\n<p><span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a></p>\n<p>&nbsp;</p>\n<p>In whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.</p>\n<p>&nbsp;</p>\n<p><strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.</p>\n<p>&nbsp;</p>\n<p>You must examine your intentions and fully submit to the practice in order to benefit from it.</p>\n<h4></h4>\n<h4></h4>\n<h4>Expectations</h4>\n<p>&nbsp;</p>\n<p>The one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.</p>\n<p>Before even considering meditation settle your <em>expectation</em>.</p>\n<ul>\n<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\n<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about it will not only <em>add time but also</em> <em>quality to our lifetime</em>.</li>\n<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application of an idea and the key is to be <em>consistent in your practice</em>.</li>\n<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\n</ul>\n<h4></h4>\n<p>&nbsp;</p>\n<h4>Basics of Meditation</h4>\n<p>&nbsp;</p>\n<p>With reference to<em> Vedic</em> science, the human being is consist of three aspects:</p>\n<ol>\n<li><strong><em>The physical body</em></strong></li>\n<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\n<ul>\n<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\n<li><em>Intelect</em>, where we analyze, decide and judge</li>\n<li><em>Ego</em>, the doer, and the experiencer</li>\n<li>And the <em>memory</em></li>\n</ul>\n</li>\n<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\n</ol>\n<p>&nbsp;</p>\n<p><strong>The Process</strong></p>\n<p>The <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em></p>\n<p>To understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.</p>\n<ul>\n<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\n<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\n<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\n</ul>\n<p>&nbsp;</p>\n<p>You might say, there it is, the answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us. Which was the case for me, I always struggle to go on a deep sleep until I discovered the power of meditation.</p>\n<p>&nbsp;</p>\n<p>In <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em></p>\n<p>&nbsp;</p>\n<p>The practice of <em>meditation</em> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - <em>physical, mental, emotional and spiritual.</em></p>\n<h4></h4>\n<h4></h4>\n<p>&nbsp;</p>\n<h4>How to Meditate</h4>\n<p>&nbsp;</p>\n<p>There are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.</p>\n<p>The reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.</p>\n<p>&nbsp;</p>\n<p>Meditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.</p>\n<p>&nbsp;</p>\n<p><strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong></p>\n<p>You can do this exercise anytime, anywhere, even now.</p>\n<ol>\n<li>Sit or lie down comfortably, loosen tight clothing</li>\n<li>Close your eyes</li>\n<li>Relax and breathe normally</li>\n<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\n</ol>\n<p>This is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.</p>\n<p>&nbsp;</p>\n<p><strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong></p>\n<p>1. Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</p>\n<p>2. Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</p>\n<p>3. Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</p>\n<p>4. Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</p>\n<p>5. Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</p>\n<p>6. Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</p>\n<p>7. On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</p>\n<p>8. Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</p>\n<p>9. End your session by saying your intentioned purpose.</p>\n<p>&nbsp;</p>\n<p><strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong></p>\n<p>My initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.</p>\n<p>My own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.</p>\n<p>&nbsp;</p>\n<p>Learn more about Guided Meditation:</p>\n<ul>\n<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\n<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\n</ul>\n<p>&nbsp;</p>\n<p>There you have it, apologies for the long article but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="font-size: medium;"><span style="font-family: inherit; font-weight: normal;">This post may contain an affiliate link, check <span style="color: #0c71c3;"><a href="../disclaimer/" style="color: #0c71c3;">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal;"> for more information</span>.</span></h4>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-06 02:49:50', '2018-03-06 02:49:50', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (815, 1, '2018-03-06 02:54:02', '2018-03-06 02:54:02', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<p>Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.</p>\n<p><img class="wp-image-590 aligncenter" src="../wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" /></p>\n<p>&nbsp;</p>\n<p><em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.</p>\n<p>&nbsp;</p>\n<p>Among the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.</p>\n<p>&nbsp;</p>\n<p>Although a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.</p>\n<p>&nbsp;</p>\n<p>So, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", so tackle the mind head-on!</p>\n<h4></h4>\n<h4></h4>\n<h4>Meditation</h4>\n<p>&nbsp;</p>\n<p><strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.</p>\n<p>&nbsp;</p>\n<p>A wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.</p>\n<p>A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a></p>\n<h5></h5>\n<h5>Among the many benefits of meditation are:</h5>\n<ul>\n<li><g class="gr_ gr_492 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins doubleReplace replaceWithoutSep" id="492" data-gr-id="492">Decrease</g> in blood pressure</li>\n<li>Improves blood flow</li>\n<li><g class="gr_ gr_491 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins doubleReplace replaceWithoutSep" id="491" data-gr-id="491">Decrease</g> in heart rate</li>\n<li>Decrease anxiety</li>\n<li>Decrease cortisol level</li>\n<li>Promotes deep relaxation</li>\n<li>Decrease stress</li>\n<li>and many more</li>\n</ul>\n<p>&nbsp;</p>\n<p>There are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.</p>\n<p>&nbsp;</p>\n<p>But I will not bore you into the details of all the types and techniques of meditation because there are literally hundreds of them, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.</p>\n<p><span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the main types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a></p>\n<p>&nbsp;</p>\n<p>In whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.</p>\n<p>&nbsp;</p>\n<p><strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.</p>\n<p>&nbsp;</p>\n<p>You must examine your intentions and fully submit to the practice in order to benefit from it.</p>\n<h4></h4>\n<h4></h4>\n<h4>Expectations</h4>\n<p>&nbsp;</p>\n<p>The one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.</p>\n<p>Before even considering meditation settle your <em>expectation</em>.</p>\n<ul>\n<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\n<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about it will not only <em>add time but also</em> <em>quality to our lifetime</em>.</li>\n<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application of an idea and the key is to be <em>consistent in your practice</em>.</li>\n<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\n</ul>\n<h4></h4>\n<p>&nbsp;</p>\n<h4>Basics of Meditation</h4>\n<p>&nbsp;</p>\n<p>With reference to<em> Vedic</em> science, the human being is consist of three aspects:</p>\n<ol>\n<li><strong><em>The physical body</em></strong></li>\n<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\n<ul>\n<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\n<li><em>Intelect</em>, where we analyze, decide and judge</li>\n<li><em>Ego</em>, the doer, and the experiencer</li>\n<li>And the <em>memory</em></li>\n</ul>\n</li>\n<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\n</ol>\n<p>&nbsp;</p>\n<p><strong>The Process</strong></p>\n<p>The <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em></p>\n<p>To understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.</p>\n<ul>\n<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\n<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\n<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\n</ul>\n<p>&nbsp;</p>\n<p>You might say, there it is, the answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us. Which was the case for me, I always struggle to go on a deep sleep until I discovered the power of meditation.</p>\n<p>&nbsp;</p>\n<p>In <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em></p>\n<p>&nbsp;</p>\n<p>The practice of <em>meditation</em> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - <em>physical, mental, emotional and spiritual.</em></p>\n<h4></h4>\n<h4></h4>\n<p>&nbsp;</p>\n<h4>How to Meditate</h4>\n<p>&nbsp;</p>\n<p>There are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.</p>\n<p>The reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.</p>\n<p>&nbsp;</p>\n<p>Meditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.</p>\n<p>&nbsp;</p>\n<p><strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong></p>\n<p>You can do this exercise anytime, anywhere, even now.</p>\n<ol>\n<li>Sit or lie down comfortably, loosen tight clothing</li>\n<li>Close your eyes</li>\n<li>Relax and breathe normally</li>\n<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\n</ol>\n<p>This is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.</p>\n<p>&nbsp;</p>\n<p><strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong></p>\n<p>1. Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</p>\n<p>2. Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</p>\n<p>3. Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</p>\n<p>4. Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</p>\n<p>5. Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</p>\n<p>6. Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</p>\n<p>7. On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</p>\n<p>8. Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</p>\n<p>9. End your session by saying your intentioned purpose.</p>\n<p>&nbsp;</p>\n<p><strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong></p>\n<p>My initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.</p>\n<p>My own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.</p>\n<p>&nbsp;</p>\n<p>Learn more about Guided Meditation:</p>\n<ul>\n<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\n<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\n</ul>\n<p>&nbsp;</p>\n<p>There you have it, apologies for the long article but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="font-size: medium;"><span style="font-family: inherit; font-weight: normal;">This post may contain an affiliate link, check <span style="color: #0c71c3;"><a href="../disclaimer/" style="color: #0c71c3;">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal;"> for more information</span>.</span></h4>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-06 02:54:02', '2018-03-06 02:54:02', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (817, 1, '2018-03-06 02:59:21', '2018-03-06 02:59:21', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<p>Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.</p>\n<p><img class="wp-image-590 aligncenter" src="../wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" /></p>\n<p>&nbsp;</p>\n<p><em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.</p>\n<p>&nbsp;</p>\n<p>Among the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.</p>\n<p>&nbsp;</p>\n<p>Although a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.</p>\n<p>&nbsp;</p>\n<p>So, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", so tackle the mind head-on!</p>\n<h4></h4>\n<h4></h4>\n<h4>Meditation</h4>\n<p>&nbsp;</p>\n<p><strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.</p>\n<p>&nbsp;</p>\n<p>A wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.</p>\n<p>A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a></p>\n<h5></h5>\n<h5>Among the many benefits of meditation are:</h5>\n<ul>\n<li><g class="gr_ gr_492 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins doubleReplace replaceWithoutSep" id="492" data-gr-id="492">Decrease</g> in blood pressure</li>\n<li>Improves blood flow</li>\n<li><g class="gr_ gr_491 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins doubleReplace replaceWithoutSep" id="491" data-gr-id="491">Decrease</g> in heart rate</li>\n<li>Decrease anxiety</li>\n<li>Decrease cortisol level</li>\n<li>Promotes deep relaxation</li>\n<li>Decrease stress</li>\n<li>and many more</li>\n</ul>\n<p>&nbsp;</p>\n<p>There are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.</p>\n<p>&nbsp;</p>\n<p>But I will not bore you into the details of all the types and techniques of meditation because there are literally hundreds of them, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.</p>\n<p><span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the main types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a></p>\n<p>&nbsp;</p>\n<p>In whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.</p>\n<p>&nbsp;</p>\n<p><strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.</p>\n<p>&nbsp;</p>\n<p>You must examine your intentions and fully submit to the practice in order to benefit from it.</p>\n<h4></h4>\n<h4></h4>\n<h4>Expectations</h4>\n<p>&nbsp;</p>\n<p>The one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.</p>\n<p>Before even considering meditation settle your <em>expectation</em>.</p>\n<ul>\n<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\n<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about <span style="color: #046300;"><em>it will not only add time but also quality to our lifetime.</em></span></li>\n<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application and the key is to be <em>consistent in your practice</em>.</li>\n<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\n</ul>\n<h4></h4>\n<p>&nbsp;</p>\n<h4>Basics of Meditation</h4>\n<p>&nbsp;</p>\n<p>With reference to<em> Vedic</em> science, the human being is consist of three aspects:</p>\n<ol>\n<li><strong><em>The physical body</em></strong></li>\n<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\n<ul>\n<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\n<li><em>Intelect</em>, where we analyze, decide and judge</li>\n<li><em>Ego</em>, the doer, and the experiencer</li>\n<li>And the <em>memory</em></li>\n</ul>\n</li>\n<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\n</ol>\n<p>&nbsp;</p>\n<p><strong>The Process</strong></p>\n<p>The <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em></p>\n<p>To understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.</p>\n<ul>\n<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\n<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\n<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\n</ul>\n<p>&nbsp;</p>\n<p>You might say, there it is, the answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us. Which was the case for me, I always struggle to go on a deep sleep until I discovered the power of meditation.</p>\n<p>&nbsp;</p>\n<p>In <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em></p>\n<p>&nbsp;</p>\n<p>The practice of <em>meditation</em> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - <em>physical, mental, emotional and spiritual.</em></p>\n<h4></h4>\n<h4></h4>\n<p>&nbsp;</p>\n<h4>How to Meditate</h4>\n<p>&nbsp;</p>\n<p>There are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.</p>\n<p>The reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.</p>\n<p>&nbsp;</p>\n<p>Meditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.</p>\n<p>&nbsp;</p>\n<p><strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong></p>\n<p>You can do this exercise anytime, anywhere, even now.</p>\n<ol>\n<li>Sit or lie down comfortably, loosen tight clothing</li>\n<li>Close your eyes</li>\n<li>Relax and breathe normally</li>\n<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\n</ol>\n<p>This is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.</p>\n<p>&nbsp;</p>\n<p><strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong></p>\n<p>1. Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</p>\n<p>2. Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</p>\n<p>3. Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</p>\n<p>4. Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</p>\n<p>5. Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</p>\n<p>6. Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</p>\n<p>7. On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</p>\n<p>8. Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</p>\n<p>9. End your session by saying your intentioned purpose.</p>\n<p>&nbsp;</p>\n<p><strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong></p>\n<p>My initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.</p>\n<p>My own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.</p>\n<p>&nbsp;</p>\n<p>Learn more about Guided Meditation:</p>\n<ul>\n<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\n<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\n</ul>\n<p>&nbsp;</p>\n<p>There you have it, apologies for the long article but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="font-size: medium;"><span style="font-family: inherit; font-weight: normal;">This post may contain an affiliate link, check <span style="color: #0c71c3;"><a href="../disclaimer/" style="color: #0c71c3;">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal;"> for more information</span>.</span></h4>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-06 02:59:21', '2018-03-06 02:59:21', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (819, 1, '2018-03-06 03:00:34', '2018-03-06 03:00:34', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<p>Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.</p>\n<p><img class="wp-image-590 aligncenter" src="../wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" /></p>\n<p>&nbsp;</p>\n<p><em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.</p>\n<p>&nbsp;</p>\n<p>Among the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.</p>\n<p>&nbsp;</p>\n<p>Although a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.</p>\n<p>&nbsp;</p>\n<p>So, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", so tackle the mind head-on!</p>\n<h4></h4>\n<h4></h4>\n<h4>Meditation</h4>\n<p>&nbsp;</p>\n<p><strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.</p>\n<p>&nbsp;</p>\n<p>A wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.</p>\n<p>A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a></p>\n<h5></h5>\n<h5>Among the many benefits of meditation are:</h5>\n<ul>\n<li><g class="gr_ gr_492 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins doubleReplace replaceWithoutSep" id="492" data-gr-id="492">Decrease</g> in blood pressure</li>\n<li>Improves blood flow</li>\n<li><g class="gr_ gr_491 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins doubleReplace replaceWithoutSep" id="491" data-gr-id="491">Decrease</g> in heart rate</li>\n<li>Decrease anxiety</li>\n<li>Decrease cortisol level</li>\n<li>Promotes deep relaxation</li>\n<li>Decrease stress</li>\n<li>and many more</li>\n</ul>\n<p>&nbsp;</p>\n<p>There are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.</p>\n<p>&nbsp;</p>\n<p>But I will not bore you into the details of all the types and techniques of meditation because there are literally hundreds of them, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.</p>\n<p><span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the main types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a></p>\n<p>&nbsp;</p>\n<p>In whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.</p>\n<p>&nbsp;</p>\n<p><strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.</p>\n<p>&nbsp;</p>\n<p>You must examine your intentions and fully submit to the practice in order to benefit from it.</p>\n<h4></h4>\n<h4></h4>\n<h4>Expectations</h4>\n<p>&nbsp;</p>\n<p>The one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.</p>\n<p>Before even considering meditation settle your <em>expectation</em>.</p>\n<ul>\n<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\n<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about <span style="color: #046300;"><em>it will not only add time but also quality to our lifetime.</em></span></li>\n<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application and the key is to be <em>consistent in your practice</em>.</li>\n<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\n</ul>\n<h4></h4>\n<p>&nbsp;</p>\n<h4>Basics of Meditation</h4>\n<p>&nbsp;</p>\n<p>A bit of a boring talk but essential background. With reference to<em> Vedic</em> science, the human being is consist of three aspects:</p>\n<ol>\n<li><strong><em>The physical body</em></strong></li>\n<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\n<ul>\n<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\n<li><em>Intelect</em>, where we analyze, decide and judge</li>\n<li><em>Ego</em>, the doer, and the experiencer</li>\n<li>And the <em>memory</em></li>\n</ul>\n</li>\n<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\n</ol>\n<p>&nbsp;</p>\n<p><strong>The Process</strong></p>\n<p>The <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em></p>\n<p>To understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.</p>\n<ul>\n<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\n<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\n<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\n</ul>\n<p>&nbsp;</p>\n<p>You might say, there it is, the answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us. Which was the case for me, I always struggle to go on a deep sleep until I discovered the power of meditation.</p>\n<p>&nbsp;</p>\n<p>In <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em></p>\n<p>&nbsp;</p>\n<p>The practice of <em>meditation</em> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - <em>physical, mental, emotional and spiritual.</em></p>\n<h4></h4>\n<h4></h4>\n<p>&nbsp;</p>\n<h4>How to Meditate</h4>\n<p>&nbsp;</p>\n<p>There are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.</p>\n<p>The reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.</p>\n<p>&nbsp;</p>\n<p>Meditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.</p>\n<p>&nbsp;</p>\n<p><strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong></p>\n<p>You can do this exercise anytime, anywhere, even now.</p>\n<ol>\n<li>Sit or lie down comfortably, loosen tight clothing</li>\n<li>Close your eyes</li>\n<li>Relax and breathe normally</li>\n<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\n</ol>\n<p>This is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.</p>\n<p>&nbsp;</p>\n<p><strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong></p>\n<p>1. Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</p>\n<p>2. Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</p>\n<p>3. Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</p>\n<p>4. Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</p>\n<p>5. Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</p>\n<p>6. Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</p>\n<p>7. On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</p>\n<p>8. Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</p>\n<p>9. End your session by saying your intentioned purpose.</p>\n<p>&nbsp;</p>\n<p><strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong></p>\n<p>My initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.</p>\n<p>My own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.</p>\n<p>&nbsp;</p>\n<p>Learn more about Guided Meditation:</p>\n<ul>\n<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\n<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\n</ul>\n<p>&nbsp;</p>\n<p>There you have it, apologies for the long article but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="font-size: medium;"><span style="font-family: inherit; font-weight: normal;">This post may contain an affiliate link, check <span style="color: #0c71c3;"><a href="../disclaimer/" style="color: #0c71c3;">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal;"> for more information</span>.</span></h4>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-06 03:00:34', '2018-03-06 03:00:34', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (821, 1, '2018-03-06 03:19:19', '2018-03-06 03:19:19', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<p>Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.</p>\n<p><img class="wp-image-590 aligncenter" src="../wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" /></p>\n<p>&nbsp;</p>\n<p><em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.</p>\n<p>&nbsp;</p>\n<p>Among the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.</p>\n<p>&nbsp;</p>\n<p>Although a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.</p>\n<p>&nbsp;</p>\n<p>So, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful</em></strong>. Stress is a product of mental action and/or reaction. There''s a saying that goes "it''s all in the mind", so tackle the mind head-on!</p>\n<h4></h4>\n<h4></h4>\n<h4>Meditation</h4>\n<p>&nbsp;</p>\n<p><strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.</p>\n<p>&nbsp;</p>\n<p>A wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.</p>\n<p>A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a></p>\n<h5></h5>\n<h5>Among the many benefits of meditation are:</h5>\n<ul>\n<li><g class="gr_ gr_492 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins doubleReplace replaceWithoutSep" id="492" data-gr-id="492">Decrease</g> in blood pressure</li>\n<li>Improves blood flow</li>\n<li><g class="gr_ gr_491 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins doubleReplace replaceWithoutSep" id="491" data-gr-id="491">Decrease</g> in heart rate</li>\n<li>Decrease anxiety</li>\n<li>Decrease cortisol level</li>\n<li>Promotes deep relaxation</li>\n<li>Decrease stress</li>\n<li>and many more</li>\n</ul>\n<p>&nbsp;</p>\n<p>There are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.</p>\n<p>&nbsp;</p>\n<p>But I will not bore you into the details of all the types and techniques of meditation because there are literally hundreds of them, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.</p>\n<p><span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the main types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a></p>\n<p>&nbsp;</p>\n<p>In whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.</p>\n<p>&nbsp;</p>\n<p><strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.</p>\n<p>&nbsp;</p>\n<p>You must examine your intentions and fully submit to the practice in order to benefit from it.</p>\n<h4></h4>\n<h4></h4>\n<h4>Expectations</h4>\n<p>&nbsp;</p>\n<p>The one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.</p>\n<p>Before even considering meditation settle your <em>expectation</em>.</p>\n<ul>\n<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\n<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about <span style="color: #046300;"><em>it will not only add time but also quality to our lifetime.</em></span></li>\n<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application and the key is to be <em>consistent in your practice</em>.</li>\n<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\n</ul>\n<h4></h4>\n<p>&nbsp;</p>\n<h4>Basics of Meditation</h4>\n<p>&nbsp;</p>\n<p>A bit of a boring talk but the essential background. With reference to<em> Vedic</em> science, the human being is consist of three aspects:</p>\n<ol>\n<li><strong><em>The physical body</em></strong></li>\n<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\n<ul>\n<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\n<li><em>Intelect</em>, where we analyze, decide and judge</li>\n<li><em>Ego</em>, the doer, and the experiencer</li>\n<li>And the <em>memory</em></li>\n</ul>\n</li>\n<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\n</ol>\n<p>&nbsp;</p>\n<p><strong>The Process</strong></p>\n<p>The <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em></p>\n<p>To understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.</p>\n<ul>\n<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\n<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\n<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\n</ul>\n<p>&nbsp;</p>\n<p>So yeah, the answer to all our troubled mind is a good snoring! The answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us, w<span style="font-size: 20px;">hich was the case for me, I''ve always struggled to go on a deep sleep until I discovered the power of meditation.</span></p>\n<p><span style="font-size: 20px;">You can''t sleep because you are stressed, you are stressed because you can''t sleep, which one are you?</span></p>\n<p>&nbsp;</p>\n<p>In <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em></p>\n<p><span style="font-size: 20px;">The practice of </span><em style="font-size: 20px;">meditation</em><span style="font-size: 20px;"> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - </span><em style="font-size: 20px;">physical, mental, emotional and spiritual.</em></p>\n<h4></h4>\n<h4></h4>\n<p>&nbsp;</p>\n<h4>How to Meditate</h4>\n<p>&nbsp;</p>\n<p>There are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.</p>\n<p>The reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.</p>\n<p>&nbsp;</p>\n<p>Meditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.</p>\n<p>&nbsp;</p>\n<p><strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong></p>\n<p>You can do this exercise anytime, anywhere, even now.</p>\n<ol>\n<li>Sit or lie down comfortably, loosen tight clothing</li>\n<li>Close your eyes</li>\n<li>Relax and breathe normally</li>\n<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\n</ol>\n<p>This is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.</p>\n<p>&nbsp;</p>\n<p><strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong></p>\n<p>1. Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</p>\n<p>2. Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</p>\n<p>3. Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</p>\n<p>4. Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</p>\n<p>5. Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</p>\n<p>6. Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</p>\n<p>7. On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</p>\n<p>8. Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</p>\n<p>9. End your session by saying your intentioned purpose.</p>\n<p>&nbsp;</p>\n<p><strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong></p>\n<p>My initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.</p>\n<p>My own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.</p>\n<p>&nbsp;</p>\n<p>Learn more about Guided Meditation:</p>\n<ul>\n<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\n<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\n</ul>\n<p>&nbsp;</p>\n<p>There you have it, a bit lengthy but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="font-size: medium;"><span style="font-family: inherit; font-weight: normal;">This post may contain an affiliate link, check <span style="color: #0c71c3;"><a href="../disclaimer/" style="color: #0c71c3;">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal;"> for more information</span>.</span></h4>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-06 03:19:19', '2018-03-06 03:19:19', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (823, 1, '2018-03-06 03:25:24', '2018-03-06 03:25:24', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<p>Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.</p>\n<p><img class="wp-image-590 aligncenter" src="../wp-content/uploads/2018/02/Knock-Off-Stress-1-147x300.png" alt="" width="264" height="539" /></p>\n<p>&nbsp;</p>\n<p><em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.</p>\n<p>&nbsp;</p>\n<p>Among the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.</p>\n<p>&nbsp;</p>\n<p>Although a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.</p>\n<p>&nbsp;</p>\n<p>So, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful. </em></strong>There''s this saying that goes "it''s all in the mind", so tackle the mind head-on!</p>\n<h4></h4>\n<h4></h4>\n<h4>Meditation</h4>\n<p>&nbsp;</p>\n<p><strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.</p>\n<p>&nbsp;</p>\n<p>A wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.</p>\n<p>A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a></p>\n<h5></h5>\n<h5>Among the many benefits of meditation are:</h5>\n<ul>\n<li><g class="gr_ gr_262 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins doubleReplace replaceWithoutSep" id="262" data-gr-id="262">Decrease</g> in blood pressure</li>\n<li>Improves blood flow</li>\n<li><g class="gr_ gr_261 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins doubleReplace replaceWithoutSep" id="261" data-gr-id="261">Decrease</g> in heart rate</li>\n<li>Decrease anxiety</li>\n<li>Decrease cortisol level</li>\n<li>Promotes deep relaxation</li>\n<li>Decrease stress</li>\n<li>and many more</li>\n</ul>\n<p>&nbsp;</p>\n<p>There are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.</p>\n<p>&nbsp;</p>\n<p>But I will not bore you into the details of all the types and techniques of meditation because there are literally hundreds of them, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.</p>\n<p><span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the main types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a></p>\n<p>&nbsp;</p>\n<p>In whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.</p>\n<p>&nbsp;</p>\n<p><strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.</p>\n<p>&nbsp;</p>\n<p>You must examine your intentions and fully submit to the practice in order to benefit from it.</p>\n<h4></h4>\n<h4></h4>\n<h4>Expectations</h4>\n<p>&nbsp;</p>\n<p>The one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.</p>\n<p>Before even considering meditation settle your <em>expectation</em>.</p>\n<ul>\n<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\n<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about <span style="color: #046300;"><em>it will not only add time but also quality to our lifetime.</em></span></li>\n<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application and the key is to be <em>consistent in your practice</em>.</li>\n<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\n</ul>\n<h4></h4>\n<p>&nbsp;</p>\n<h4>Basics of Meditation</h4>\n<p>&nbsp;</p>\n<p>A bit of a boring talk but the essential background. With reference to<em> Vedic</em> science, the human being is consist of three aspects:</p>\n<ol>\n<li><strong><em>The physical body</em></strong></li>\n<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\n<ul>\n<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\n<li><em>Intelect</em>, where we analyze, decide and judge</li>\n<li><em>Ego</em>, the doer, and the experiencer</li>\n<li>And the <em>memory</em></li>\n</ul>\n</li>\n<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\n</ol>\n<p>&nbsp;</p>\n<p><strong>The Process</strong></p>\n<p>The <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em></p>\n<p>To understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.</p>\n<ul>\n<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\n<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\n<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\n</ul>\n<p>&nbsp;</p>\n<p>So yeah, the answer to all our troubled mind is a good snoring! The answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us, w<span style="font-size: 20px;">hich was the case for me, I''ve always struggled to go on a deep sleep until I discovered the power of meditation.</span></p>\n<p><span style="font-size: 20px;">You can''t sleep because you are stressed, you are stressed because you can''t sleep, which one are you?</span></p>\n<p>&nbsp;</p>\n<p>In <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em></p>\n<p><span style="font-size: 20px;">The practice of </span><em style="font-size: 20px;">meditation</em><span style="font-size: 20px;"> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - </span><em style="font-size: 20px;">physical, mental, emotional and spiritual.</em></p>\n<h4></h4>\n<h4></h4>\n<p>&nbsp;</p>\n<h4>How to Meditate</h4>\n<p>&nbsp;</p>\n<p>There are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.</p>\n<p>The reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.</p>\n<p>&nbsp;</p>\n<p>Meditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.</p>\n<p>&nbsp;</p>\n<p><strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong></p>\n<p>You can do this exercise anytime, anywhere, even now.</p>\n<ol>\n<li>Sit or lie down comfortably, loosen tight clothing</li>\n<li>Close your eyes</li>\n<li>Relax and breathe normally</li>\n<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\n</ol>\n<p>This is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.</p>\n<p>&nbsp;</p>\n<p><strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong></p>\n<p>1. Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</p>\n<p>2. Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</p>\n<p>3. Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</p>\n<p>4. Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</p>\n<p>5. Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</p>\n<p>6. Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</p>\n<p>7. On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</p>\n<p>8. Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</p>\n<p>9. End your session by saying your intentioned purpose.</p>\n<p>&nbsp;</p>\n<p><strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong></p>\n<p>My initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.</p>\n<p>My own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.</p>\n<p>&nbsp;</p>\n<p>Learn more about Guided Meditation:</p>\n<ul>\n<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\n<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\n</ul>\n<p>&nbsp;</p>\n<p>There you have it, a bit lengthy but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="font-size: medium;"><span style="font-family: inherit; font-weight: normal;">This post may contain an affiliate link, check <span style="color: #0c71c3;"><a href="../disclaimer/" style="color: #0c71c3;">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal;"> for more information</span>.</span></h4>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-06 03:25:24', '2018-03-06 03:25:24', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (828, 1, '2018-03-06 20:12:15', '2018-03-06 20:12:15', '[et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.105"][et_pb_fullwidth_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-4.jpg" _builder_version="3.0.105"][/et_pb_fullwidth_image][/et_pb_section][et_pb_section fb_built="1" admin_label="About Us Section" _builder_version="3.0.83" custom_padding="110px|0px|110px|0px"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="|||" admin_label="Row" _builder_version="3.0.89"][et_pb_column type="1_2" _builder_version="3.0.83" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.89" text_font="||||||||" header_font="||||||||" header_2_font="Poppins|500||on|||||" header_2_font_size="16px" header_2_text_color="rgba(0,0,0,0.2)" header_2_letter_spacing="1px" header_2_line_height="1.3em" custom_margin="||20px|" saved_tabs="all" locked="off"]<h2>About Us</h2>[/et_pb_text][et_pb_text _builder_version="3.0.105" text_font="||||||||" header_font="||||||||" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_text_color="#44d89e" header_3_line_height="1.4em"]<h3><span style="color: #82645b;">"We believe that a healthy mind<g class="gr_ gr_5 gr-alert gr_gramm gr_inline_cards gr_run_anim Style replaceWithoutSep" id="5" data-gr-id="5">,body</g> <g class="gr_ gr_3 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation only-ins replaceWithoutSep" id="3" data-gr-id="3">and</g> soul is a healthy life we should all aspire to live".</span></h3>[/et_pb_text][et_pb_text _builder_version="3.0.89" text_font="Open Sans||||||||" text_font_size="15px" text_text_color="#486066" text_line_height="1.8em" header_font="||||||||"]<h4>What is <g class="gr_ gr_7 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="7" data-gr-id="7">Kahlmah</g>?</h4>\n<p><em><g class="gr_ gr_9 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="9" data-gr-id="9">Kahlmah</g></em><span> </span>is a health and wellness blog, it aims to help women gain control of their health, promote health and <g class="gr_ gr_8 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del" id="8" data-gr-id="8">wellbeing</g> for all ages.We strongly believe that health comes from the inside out, A<span> </span><span><em>Healthy Mind Body & Soul</em> </span>is a healthy life we all should aspire to live.</p>\n<p> </p>[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/about/" button_text="Read More" button_alignment="center" _builder_version="3.0.105"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.83" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-design-8.png" _builder_version="3.0.105" animation_style="slide" animation_direction="left" animation_intensity_slide="8%"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" background_color="#fafbfc" admin_label="Blog Section" _builder_version="3.0.83" custom_padding="110px|0px|110px|0px"][et_pb_row _builder_version="3.0.83" locked="off"][et_pb_column type="4_4" _builder_version="3.0.83" parallax="off" 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_builder_version="3.0.105"][/et_pb_blog][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.89" locked="off"][et_pb_column type="4_4" _builder_version="3.0.89" parallax="off" parallax_method="on"][et_pb_button button_url="http://www.kahlmah.com/blog/" button_text="More Articles" button_alignment="center" background_layout="dark" _builder_version="3.0.105" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#dd836e" button_border_width="2px" button_border_color="#44d89e" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off"][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_testimonial author="Rea Mutya" job_title="Founder" company_name="Kahlmah" portrait_url="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-12.png" quote_icon="off" use_background_color="off" background_layout="light" portrait_width="50px" portrait_height="50px" _builder_version="3.0.105" body_font="Open Sans||||||||" body_font_size="15px" body_text_color="#486066" body_line_height="1.8em"]<p style="text-align: left;">Hi there!</p>\n<p>My name is Rea, founder and the main author of <g class="gr_ gr_11 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="11" data-gr-id="11">Kahlmah</g>. I just want to welcome you to our blog. We are delighted that you have given us some of your precious time. We are passionate in giving you valuable tips and information on health and wellness. Feel free to browse our articles, leave comments if you like, and we don''t mind you contacting us either. Why not subscribe to our FREE newsletter? 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Enter your first name and email address to take advantage of these free newsletters on health and wellness.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_signup mailchimp_list="977e723d99" mailchimp_account_name="Kahlmah newsletter" mailchimp_api_key="c54d4446001d8f6dbacc6c3585ab53bc-us17" name_field="on" success_action="redirect" success_redirect_url="http://www.kahlmah.com/?page_id=703&et_fb=1" button_text="Send me Free Newsletter" background_color="rgba(222,113,88,0)" _builder_version="3.0.105" header_font="||||||||" body_font="||||||||" result_message_font="||||||||" border_width_all_fields="1px" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"][/et_pb_signup][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_social_media_follow follow_button="on" _builder_version="3.0.105"][et_pb_social_media_follow_network social_network="facebook" url="https://www.facebook.com/Kahlmah/" _builder_version="3.0.105" background_color="#3b5998" follow_button="on" url_new_window="on"]facebook[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="pinterest" url="https://www.pinterest.com/kahlmah1/" _builder_version="3.0.105" background_color="#cb2027" follow_button="on" url_new_window="on"]pinterest[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="instagram" _builder_version="3.0.105" background_color="#ea2c59" follow_button="on" url_new_window="on"]instagram[/et_pb_social_media_follow_network][/et_pb_social_media_follow][/et_pb_column][/et_pb_row][/et_pb_section]', 'Home', '', 'inherit', 'closed', 'closed', '', '9-revision-v1', '', '', '2018-03-06 20:12:15', '2018-03-06 20:12:15', '', 9, 'http://www.kahlmah.com/9-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (831, 1, '2018-03-06 20:17:44', '2018-03-06 20:17:44', '[et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" saved_tabs="all" template_type="section"][et_pb_row custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]<h3 style="text-align: center;">Receive Free newsletter!</h3>\n<p style="text-align: center;"><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellness each week. These articles contain valuable information on how to maintain and improve your health and wellbeing. Enter your first name and email address to take advantage of these free newsletters on health and wellness.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_signup mailchimp_list="977e723d99" mailchimp_account_name="Kahlmah newsletter" mailchimp_api_key="c54d4446001d8f6dbacc6c3585ab53bc-us17" name_field="on" success_action="redirect" success_redirect_url="http://www.kahlmah.com/?page_id=703&et_fb=1" button_text="Send me Free Newsletter" background_color="rgba(222,113,88,0)" _builder_version="3.0.105" header_font="||||||||" body_font="||||||||" result_message_font="||||||||" border_width_all_fields="1px" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"][/et_pb_signup][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_social_media_follow follow_button="on" _builder_version="3.0.105"][et_pb_social_media_follow_network social_network="facebook" url="https://www.facebook.com/Kahlmah/" _builder_version="3.0.105" background_color="#3b5998" follow_button="on" url_new_window="on"]facebook[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="pinterest" url="https://www.pinterest.com/kahlmah1/" _builder_version="3.0.105" background_color="#cb2027" follow_button="on" url_new_window="on"]pinterest[/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network="instagram" _builder_version="3.0.105" background_color="#ea2c59" follow_button="on" url_new_window="on"]instagram[/et_pb_social_media_follow_network][/et_pb_social_media_follow][/et_pb_column][/et_pb_row][/et_pb_section]', 'Subscribe', '', 'inherit', 'closed', 'closed', '', '440-revision-v1', '', '', '2018-03-06 20:17:44', '2018-03-06 20:17:44', '', 440, 'http://www.kahlmah.com/440-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (832, 1, '2018-03-06 20:17:57', '2018-03-06 20:17:57', '[et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" saved_tabs="all" template_type="section"][et_pb_row custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]<h3 style="text-align: center;">Receive Free newsletter!</h3>\n<p style="text-align: center;"><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellness each week. These articles contain valuable information on how to maintain and improve your health and wellbeing. Enter your first name and email address to take advantage of these free newsletters on health and wellness.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_signup mailchimp_list="977e723d99" mailchimp_account_name="Kahlmah newsletter" mailchimp_api_key="c54d4446001d8f6dbacc6c3585ab53bc-us17" name_field="on" success_action="redirect" success_redirect_url="http://www.kahlmah.com/?page_id=703&et_fb=1" button_text="Send me Free Newsletter" background_color="rgba(222,113,88,0)" _builder_version="3.0.105" header_font="||||||||" body_font="||||||||" result_message_font="||||||||" border_width_all_fields="1px" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"][/et_pb_signup][/et_pb_column][/et_pb_row][/et_pb_section]', 'Subscribe', '', 'inherit', 'closed', 'closed', '', '440-revision-v1', '', '', '2018-03-06 20:17:57', '2018-03-06 20:17:57', '', 440, 'http://www.kahlmah.com/440-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (833, 1, '2018-03-06 20:18:11', '2018-03-06 20:18:11', '[et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.105"][et_pb_fullwidth_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-4.jpg" _builder_version="3.0.105"][/et_pb_fullwidth_image][/et_pb_section][et_pb_section fb_built="1" admin_label="About Us Section" _builder_version="3.0.83" custom_padding="110px|0px|110px|0px"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] 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ages.We strongly believe that health comes from the inside out, A<span> </span><span><em>Healthy Mind Body & Soul</em> </span>is a healthy life we all should aspire to live.</p>\n<p> </p>[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/about/" button_text="Read More" button_alignment="center" _builder_version="3.0.105"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.83" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-design-8.png" _builder_version="3.0.105" animation_style="slide" animation_direction="left" animation_intensity_slide="8%"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" background_color="#fafbfc" admin_label="Blog Section" _builder_version="3.0.83" custom_padding="110px|0px|110px|0px"][et_pb_row _builder_version="3.0.83" locked="off"][et_pb_column type="4_4" _builder_version="3.0.83" parallax="off" 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_builder_version="3.0.105"][/et_pb_blog][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.89" locked="off"][et_pb_column type="4_4" _builder_version="3.0.89" parallax="off" parallax_method="on"][et_pb_button button_url="http://www.kahlmah.com/blog/" button_text="More Articles" button_alignment="center" background_layout="dark" _builder_version="3.0.105" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#dd836e" button_border_width="2px" button_border_color="#44d89e" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off"][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_testimonial author="Rea Mutya" job_title="Founder" company_name="Kahlmah" portrait_url="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-12.png" quote_icon="off" use_background_color="off" background_layout="light" portrait_width="50px" portrait_height="50px" _builder_version="3.0.105" body_font="Open Sans||||||||" body_font_size="15px" body_text_color="#486066" body_line_height="1.8em"]<p style="text-align: left;">Hi there!</p>\n<p>My name is Rea, founder and the main author of <g class="gr_ gr_11 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="11" data-gr-id="11">Kahlmah</g>. I just want to welcome you to our blog. We are delighted that you have given us some of your precious time. We are passionate in giving you valuable tips and information on health and wellness. Feel free to browse our articles, leave comments if you like, and we don''t mind you contacting us either. Why not subscribe to our FREE newsletter? Enter your details below and receive Free Newsletter.</p>[/et_pb_testimonial][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" global_module="440" saved_tabs="all"][et_pb_row custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]<h3 style="text-align: center;">Receive Free newsletter!</h3>\n<p style="text-align: center;"><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellness each week. These articles contain valuable information on how to maintain and improve your health and wellbeing. Enter your first name and email address to take advantage of these free newsletters on health and wellness.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_signup mailchimp_list="977e723d99" mailchimp_account_name="Kahlmah newsletter" mailchimp_api_key="c54d4446001d8f6dbacc6c3585ab53bc-us17" name_field="on" success_action="redirect" success_redirect_url="http://www.kahlmah.com/?page_id=703&et_fb=1" button_text="Send me Free Newsletter" background_color="rgba(222,113,88,0)" _builder_version="3.0.105" header_font="||||||||" body_font="||||||||" result_message_font="||||||||" border_width_all_fields="1px" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"][/et_pb_signup][/et_pb_column][/et_pb_row][/et_pb_section]', 'Home', '', 'inherit', 'closed', 'closed', '', '9-revision-v1', '', '', '2018-03-06 20:18:11', '2018-03-06 20:18:11', '', 9, 'http://www.kahlmah.com/9-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (834, 1, '2018-03-06 20:19:25', '2018-03-06 20:19:25', '[et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.105"][et_pb_fullwidth_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-4.jpg" _builder_version="3.0.105"][/et_pb_fullwidth_image][/et_pb_section][et_pb_section fb_built="1" admin_label="About Us Section" _builder_version="3.0.83" custom_padding="110px|0px|110px|0px"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="|||" admin_label="Row" _builder_version="3.0.89"][et_pb_column type="1_2" _builder_version="3.0.83" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.89" text_font="||||||||" header_font="||||||||" header_2_font="Poppins|500||on|||||" header_2_font_size="16px" header_2_text_color="rgba(0,0,0,0.2)" header_2_letter_spacing="1px" header_2_line_height="1.3em" custom_margin="||20px|" saved_tabs="all" locked="off"]<h2>About Us</h2>[/et_pb_text][et_pb_text _builder_version="3.0.105" text_font="||||||||" header_font="||||||||" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_text_color="#44d89e" header_3_line_height="1.4em"]<h3><span style="color: #82645b;">"We believe that a healthy mind<g class="gr_ gr_5 gr-alert gr_gramm gr_inline_cards gr_run_anim Style replaceWithoutSep" id="5" data-gr-id="5">,body</g> <g class="gr_ gr_3 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation only-ins replaceWithoutSep" id="3" data-gr-id="3">and</g> soul is a healthy life we should all aspire to live".</span></h3>[/et_pb_text][et_pb_text _builder_version="3.0.89" text_font="Open Sans||||||||" text_font_size="15px" text_text_color="#486066" text_line_height="1.8em" header_font="||||||||"]<h4>What is <g class="gr_ gr_7 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="7" data-gr-id="7">Kahlmah</g>?</h4>\n<p><em><g class="gr_ gr_9 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="9" data-gr-id="9">Kahlmah</g></em><span> </span>is a health and wellness blog, it aims to help women gain control of their health, promote health and <g class="gr_ gr_8 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del" id="8" data-gr-id="8">wellbeing</g> for all ages.We strongly believe that health comes from the inside out, A<span> </span><span><em>Healthy Mind Body & Soul</em> </span>is a healthy life we all should aspire to live.</p>\n<p> </p>[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/about/" button_text="Read More" button_alignment="center" _builder_version="3.0.105"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.83" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-design-8.png" _builder_version="3.0.105" animation_style="slide" animation_direction="left" animation_intensity_slide="8%"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" background_color="#fafbfc" admin_label="Blog Section" _builder_version="3.0.83" custom_padding="110px|0px|110px|0px"][et_pb_row _builder_version="3.0.83" locked="off"][et_pb_column type="4_4" _builder_version="3.0.83" parallax="off" 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portrait_url="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-12.png" quote_icon="off" use_background_color="off" background_layout="light" portrait_width="50px" portrait_height="50px" _builder_version="3.0.105" body_font="Open Sans||||||||" body_font_size="15px" body_text_color="#486066" body_line_height="1.8em"]<p style="text-align: left;">Hi there!</p>\n<p>My name is Rea, founder and the main author of <g class="gr_ gr_11 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="11" data-gr-id="11">Kahlmah</g>. I just want to welcome you to our blog. We are delighted that you have given us some of your precious time. We are passionate in giving you valuable tips and information on health and wellness. Feel free to browse our articles, leave comments if you like, and we don''t mind you contacting us either. Why not subscribe to our FREE newsletter? Enter your details below and receive Free Newsletter.</p>\n<p>Thank you for visiting!</p>[/et_pb_testimonial][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" global_module="440" saved_tabs="all"][et_pb_row custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]<h3 style="text-align: center;">Receive Free newsletter!</h3>\n<p style="text-align: center;"><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellness each week. These articles contain valuable information on how to maintain and improve your health and wellbeing. Enter your first name and email address to take advantage of these free newsletters on health and wellness.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_signup mailchimp_list="977e723d99" mailchimp_account_name="Kahlmah newsletter" mailchimp_api_key="c54d4446001d8f6dbacc6c3585ab53bc-us17" name_field="on" success_action="redirect" success_redirect_url="http://www.kahlmah.com/?page_id=703&et_fb=1" button_text="Send me Free Newsletter" background_color="rgba(222,113,88,0)" _builder_version="3.0.105" header_font="||||||||" body_font="||||||||" result_message_font="||||||||" border_width_all_fields="1px" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"][/et_pb_signup][/et_pb_column][/et_pb_row][/et_pb_section]', 'Home', '', 'inherit', 'closed', 'closed', '', '9-revision-v1', '', '', '2018-03-06 20:19:25', '2018-03-06 20:19:25', '', 9, 'http://www.kahlmah.com/9-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (839, 1, '2018-03-06 21:14:13', '2018-03-06 21:14:13', '[et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" inline_fonts="Parisienne"]<h1>Health comes from the Inside Out!</h1>\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful-2.jpg" _builder_version="3.0.105"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_blog fullwidth="off" posts_number="8" include_categories="12" show_more="on" show_categories="off" show_pagination="off" offset_number="0" _builder_version="3.0.105"][/et_pb_blog][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_testimonial author="Rea Mutya" job_title="Founder" company_name="Kahlmah" portrait_url="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-12.png" quote_icon="off" use_background_color="off" background_layout="light" portrait_width="50px" portrait_height="50px" _builder_version="3.0.105" body_font="Open Sans||||||||" body_font_size="15px" body_text_color="#486066" body_line_height="1.8em"]<p style="text-align: left;">Hi there!</p>\n<p>My name is Rea, founder and the main author of <g class="gr_ gr_11 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="11" data-gr-id="11">Kahlmah</g>. I just want to welcome you to our blog. We are delighted that you have given us some of your precious time. We are passionate in giving you valuable tips and information on health and wellness. Feel free to browse our articles, leave comments if you like, and we don''t mind you contacting us either. Why not subscribe to our FREE newsletter? Enter your details below and receive Free Newsletter.</p>[/et_pb_testimonial][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" global_module="440" saved_tabs="all"][et_pb_row custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]<h3 style="text-align: center;">Receive Free newsletter!</h3>\n<p style="text-align: center;"><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellness each week. These articles contain valuable information on how to maintain and improve your health and wellbeing. Enter your first name and email address to take advantage of these free newsletters on health and wellness.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_signup mailchimp_list="977e723d99" mailchimp_account_name="Kahlmah newsletter" mailchimp_api_key="c54d4446001d8f6dbacc6c3585ab53bc-us17" name_field="on" success_action="redirect" success_redirect_url="http://www.kahlmah.com/?page_id=703&et_fb=1" button_text="Send me Free Newsletter" background_color="rgba(222,113,88,0)" _builder_version="3.0.105" header_font="||||||||" body_font="||||||||" result_message_font="||||||||" border_width_all_fields="1px" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"][/et_pb_signup][/et_pb_column][/et_pb_row][/et_pb_section]', 'Healthy Living', '', 'inherit', 'closed', 'closed', '', '333-revision-v1', '', '', '2018-03-06 21:14:13', '2018-03-06 21:14:13', '', 333, 'http://www.kahlmah.com/333-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (841, 1, '2018-03-06 21:22:03', '2018-03-06 21:22:03', '[et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" inline_fonts="Paprika"]<h2 style="text-align: center;"><span style="font-family: Paprika; font-weight: normal;">"Health comes from the Inside Out"</span></h2>[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful-2.jpg" _builder_version="3.0.105"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_blog fullwidth="off" posts_number="8" include_categories="12" show_more="on" show_categories="off" show_pagination="off" offset_number="0" _builder_version="3.0.105"][/et_pb_blog][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_testimonial author="Rea Mutya" job_title="Founder" company_name="Kahlmah" portrait_url="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-12.png" quote_icon="off" use_background_color="off" background_layout="light" portrait_width="50px" portrait_height="50px" _builder_version="3.0.105" body_font="Open Sans||||||||" body_font_size="15px" body_text_color="#486066" body_line_height="1.8em"]<p style="text-align: left;">Hi there!</p>\n<p>My name is Rea, founder and the main author of <g class="gr_ gr_11 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="11" data-gr-id="11">Kahlmah</g>. 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Enter your details below and receive Free Newsletter.</p>[/et_pb_testimonial][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" global_module="440" saved_tabs="all"][et_pb_row custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]<h3 style="text-align: center;">Receive Free newsletter!</h3>\n<p style="text-align: center;"><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellness each week. These articles contain valuable information on how to maintain and improve your health and wellbeing. 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INSERT INTO `wp_fvfy_posts` VALUES (843, 1, '2018-03-06 21:24:22', '2018-03-06 21:24:22', '[et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans"]<h2 style="text-align: center;"><strong><span style="font-family: ''Open Sans'';">"Health comes from the Inside Out!"</span></strong></h2>[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful-2.jpg" _builder_version="3.0.105"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_blog fullwidth="off" posts_number="8" include_categories="12" show_more="on" show_categories="off" show_pagination="off" offset_number="0" _builder_version="3.0.105"][/et_pb_blog][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_testimonial author="Rea Mutya" job_title="Founder" company_name="Kahlmah" portrait_url="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-12.png" quote_icon="off" use_background_color="off" background_layout="light" portrait_width="50px" portrait_height="50px" _builder_version="3.0.105" body_font="Open Sans||||||||" body_font_size="15px" body_text_color="#486066" body_line_height="1.8em"]<p style="text-align: left;">Hi there!</p>\n<p>My name is Rea, founder and the main author of <g class="gr_ gr_11 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="11" data-gr-id="11">Kahlmah</g>. 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Enter your details below and receive Free Newsletter.</p>[/et_pb_testimonial][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" global_module="440" saved_tabs="all"][et_pb_row custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]<h3 style="text-align: center;">Receive Free newsletter!</h3>\n<p style="text-align: center;"><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellness each week. These articles contain valuable information on how to maintain and improve your health and wellbeing. Enter your first name and email address to take advantage of these free newsletters on health and wellness.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_signup mailchimp_list="977e723d99" mailchimp_account_name="Kahlmah newsletter" mailchimp_api_key="c54d4446001d8f6dbacc6c3585ab53bc-us17" name_field="on" success_action="redirect" success_redirect_url="http://www.kahlmah.com/?page_id=703&et_fb=1" button_text="Send me Free Newsletter" background_color="rgba(222,113,88,0)" _builder_version="3.0.105" header_font="||||||||" body_font="||||||||" result_message_font="||||||||" border_width_all_fields="1px" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"][/et_pb_signup][/et_pb_column][/et_pb_row][/et_pb_section]', 'Healthy Living', '', 'inherit', 'closed', 'closed', '', '333-revision-v1', '', '', '2018-03-06 21:24:22', '2018-03-06 21:24:22', '', 333, 'http://www.kahlmah.com/333-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (844, 1, '2018-03-06 21:27:06', '2018-03-06 21:27:06', '[et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans"]<h3 style="text-align: center;"><strong><span style="font-family: ''Open Sans'';">Health comes from the Inside Out!</span></strong></h3>[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful-2.jpg" _builder_version="3.0.105"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_blog fullwidth="off" posts_number="8" include_categories="12" show_more="on" show_categories="off" show_pagination="off" offset_number="0" _builder_version="3.0.105"][/et_pb_blog][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_testimonial author="Rea Mutya" job_title="Founder" company_name="Kahlmah" portrait_url="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-12.png" quote_icon="off" use_background_color="off" background_layout="light" portrait_width="50px" portrait_height="50px" _builder_version="3.0.105" body_font="Open Sans||||||||" body_font_size="15px" body_text_color="#486066" body_line_height="1.8em"]<p style="text-align: left;">Hi there!</p>\n<p>My name is Rea, founder and the main author of <g class="gr_ gr_11 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="11" data-gr-id="11">Kahlmah</g>. I just want to welcome you to our blog. We are delighted that you have given us some of your precious time. We are passionate in giving you valuable tips and information on health and wellness. Feel free to browse our articles, leave comments if you like, and we don''t mind you contacting us either. Why not subscribe to our FREE newsletter? Enter your details below and receive Free Newsletter.</p>[/et_pb_testimonial][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" global_module="440" saved_tabs="all"][et_pb_row custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]<h3 style="text-align: center;">Receive Free newsletter!</h3>\n<p style="text-align: center;"><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellness each week. These articles contain valuable information on how to maintain and improve your health and wellbeing. Enter your first name and email address to take advantage of these free newsletters on health and wellness.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_signup mailchimp_list="977e723d99" mailchimp_account_name="Kahlmah newsletter" mailchimp_api_key="c54d4446001d8f6dbacc6c3585ab53bc-us17" name_field="on" success_action="redirect" success_redirect_url="http://www.kahlmah.com/?page_id=703&et_fb=1" button_text="Send me Free Newsletter" background_color="rgba(222,113,88,0)" _builder_version="3.0.105" header_font="||||||||" body_font="||||||||" result_message_font="||||||||" border_width_all_fields="1px" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"][/et_pb_signup][/et_pb_column][/et_pb_row][/et_pb_section]', 'Healthy Living', '', 'inherit', 'closed', 'closed', '', '333-revision-v1', '', '', '2018-03-06 21:27:06', '2018-03-06 21:27:06', '', 333, 'http://www.kahlmah.com/333-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (847, 1, '2018-03-06 21:31:12', '2018-03-06 21:31:12', '[et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.105"][et_pb_fullwidth_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-4.jpg" _builder_version="3.0.105"][/et_pb_fullwidth_image][/et_pb_section][et_pb_section fb_built="1" admin_label="About Us Section" _builder_version="3.0.83" custom_padding="110px|0px|110px|0px"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="|||" admin_label="Row" _builder_version="3.0.89"][et_pb_column type="1_2" _builder_version="3.0.83" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.89" text_font="||||||||" header_font="||||||||" header_2_font="Poppins|500||on|||||" header_2_font_size="16px" header_2_text_color="rgba(0,0,0,0.2)" header_2_letter_spacing="1px" header_2_line_height="1.3em" custom_margin="||20px|" saved_tabs="all" locked="off"]<h2>About Us</h2>[/et_pb_text][et_pb_text _builder_version="3.0.105" text_font="||||||||" header_font="||||||||" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_text_color="#44d89e" header_3_line_height="1.4em"]<h3><span style="color: #82645b;">"We believe that a healthy mind<g class="gr_ gr_5 gr-alert gr_gramm gr_inline_cards gr_run_anim Style replaceWithoutSep" id="5" data-gr-id="5">,body</g> <g class="gr_ gr_3 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation only-ins replaceWithoutSep" id="3" data-gr-id="3">and</g> soul is a healthy life we should all aspire to live".</span></h3>[/et_pb_text][et_pb_text _builder_version="3.0.89" text_font="Open Sans||||||||" text_font_size="15px" text_text_color="#486066" text_line_height="1.8em" header_font="||||||||"]<h4>What is <g class="gr_ gr_7 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="7" data-gr-id="7">Kahlmah</g>?</h4>\n<p><em><g class="gr_ gr_9 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="9" data-gr-id="9">Kahlmah</g></em><span> </span>is a health and wellness blog, it aims to help women gain control of their health, promote health and <g class="gr_ gr_8 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del" id="8" data-gr-id="8">wellbeing</g> for all ages.We strongly believe that health comes from the inside out, A<span> </span><span><em>Healthy Mind Body & Soul</em> </span>is a healthy life we all should aspire to live.</p>\n<p> </p>[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/about/" button_text="Read More" button_alignment="center" _builder_version="3.0.105" custom_button="on" button_font="||||||||" button_text_color="#e02b20"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.83" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-design-8.png" _builder_version="3.0.105" animation_style="slide" animation_direction="left" animation_intensity_slide="8%"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" background_color="#fafbfc" admin_label="Blog Section" _builder_version="3.0.83" custom_padding="110px|0px|110px|0px"][et_pb_row _builder_version="3.0.83" locked="off"][et_pb_column type="4_4" _builder_version="3.0.83" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.89" text_font="||||||||" header_font="||||||||" header_2_font="Poppins|500||on|||||" header_2_font_size="16px" header_2_text_color="rgba(0,0,0,0.2)" header_2_letter_spacing="1px" header_2_line_height="1.3em" text_orientation="center" custom_margin="||20px|" saved_tabs="all" locked="off"]<h2>Our Blog</h2>[/et_pb_text][et_pb_text _builder_version="3.0.105" text_font="||||||||" header_font="||||||||" header_text_align="center" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_text_color="#44d89e" header_3_line_height="1.4em" text_orientation="center"]<h3><span style="color: #993300;">Latest Articles</span></h3>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_blog fullwidth="off" posts_number="8" include_categories="2" show_more="on" show_categories="off" show_pagination="off" offset_number="0" _builder_version="3.0.105"][/et_pb_blog][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.89" locked="off"][et_pb_column type="4_4" _builder_version="3.0.89" parallax="off" parallax_method="on"][et_pb_button button_url="http://www.kahlmah.com/blog/" button_text="More Articles" button_alignment="center" background_layout="dark" _builder_version="3.0.105" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#dd836e" button_border_width="2px" button_border_color="#e02b20" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off"][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_testimonial author="Rea Mutya" job_title="Founder" company_name="Kahlmah" portrait_url="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-12.png" quote_icon="off" use_background_color="off" background_layout="light" portrait_width="50px" portrait_height="50px" _builder_version="3.0.105" body_font="Open Sans||||||||" body_font_size="15px" body_text_color="#486066" body_line_height="1.8em"]<p style="text-align: left;">Hi there!</p>\n<p>My name is Rea, founder and the main author of <g class="gr_ gr_11 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="11" data-gr-id="11">Kahlmah</g>. I just want to welcome you to our blog. We are delighted that you have given us some of your precious time. We are passionate in giving you valuable tips and information on health and wellness. Feel free to browse our articles, leave comments if you like, and we don''t mind you contacting us either. Why not subscribe to our FREE newsletter? Enter your details below and receive Free Newsletter.</p>\n<p>Thank you for visiting!</p>[/et_pb_testimonial][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" global_module="440" saved_tabs="all"][et_pb_row custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]<h3 style="text-align: center;">Receive Free newsletter!</h3>\n<p style="text-align: center;"><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellness each week. These articles contain valuable information on how to maintain and improve your health and wellbeing. Enter your first name and email address to take advantage of these free newsletters on health and wellness.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_signup mailchimp_list="977e723d99" mailchimp_account_name="Kahlmah newsletter" mailchimp_api_key="c54d4446001d8f6dbacc6c3585ab53bc-us17" name_field="on" success_action="redirect" success_redirect_url="http://www.kahlmah.com/?page_id=703&et_fb=1" button_text="Send me Free Newsletter" background_color="rgba(222,113,88,0)" _builder_version="3.0.105" header_font="||||||||" body_font="||||||||" result_message_font="||||||||" border_width_all_fields="1px" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"][/et_pb_signup][/et_pb_column][/et_pb_row][/et_pb_section]', 'Home', '', 'inherit', 'closed', 'closed', '', '9-revision-v1', '', '', '2018-03-06 21:31:12', '2018-03-06 21:31:12', '', 9, 'http://www.kahlmah.com/9-revision-v1/', 0, 'revision', '', 0);
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I just want to welcome you to our blog. We are delighted that you have given us some of your precious time. We are passionate in giving you valuable tips and information on health and wellness. Feel free to browse our articles, leave comments if you like, and we don''t mind you contacting us either. Why not subscribe to our FREE newsletter? Enter your details below and receive Free Newsletter.</p>\n<p>Thank you for visiting!</p>[/et_pb_testimonial][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" global_module="440" saved_tabs="all"][et_pb_row custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]<h3 style="text-align: center;">Receive Free newsletter!</h3>\n<p style="text-align: center;"><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellness each week. These articles contain valuable information on how to maintain and improve your health and wellbeing. 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_builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_blog fullwidth="off" posts_number="8" include_categories="2" show_more="on" show_categories="off" show_pagination="off" offset_number="0" _builder_version="3.0.105"][/et_pb_blog][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.89" locked="off"][et_pb_column type="4_4" _builder_version="3.0.89" parallax="off" parallax_method="on"][et_pb_button button_url="http://www.kahlmah.com/blog/" button_text="More Articles" button_alignment="center" background_layout="dark" _builder_version="3.0.105" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#dd836e" button_border_width="2px" button_border_color="#e02b20" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off"][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_testimonial author="Rea Mutya" job_title="Founder" company_name="Kahlmah" portrait_url="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-12.png" quote_icon="off" use_background_color="off" background_layout="light" portrait_width="50px" portrait_height="50px" _builder_version="3.0.105" body_font="Open Sans||||||||" body_font_size="15px" body_text_color="#486066" body_line_height="1.8em"]<p style="text-align: left;">Hi there!</p>\n<p>My name is Rea, founder and the main author of <g class="gr_ gr_11 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="11" data-gr-id="11">Kahlmah</g>. I just want to welcome you to our blog. We are delighted that you have given us some of your precious time. We are passionate in giving you valuable tips and information on health and wellness. Feel free to browse our articles, leave comments if you like, and we don''t mind you contacting us either. Why not subscribe to our FREE newsletter? Enter your details below and receive Free Newsletter.</p>\n<p>Thank you for visiting!</p>[/et_pb_testimonial][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" global_module="440" saved_tabs="all"][et_pb_row custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]<h3 style="text-align: center;">Receive Free newsletter!</h3>\n<p style="text-align: center;"><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellness each week. These articles contain valuable information on how to maintain and improve your health and wellbeing. Enter your first name and email address to take advantage of these free newsletters on health and wellness.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_signup mailchimp_list="977e723d99" mailchimp_account_name="Kahlmah newsletter" mailchimp_api_key="c54d4446001d8f6dbacc6c3585ab53bc-us17" name_field="on" success_action="redirect" success_redirect_url="http://www.kahlmah.com/?page_id=703&et_fb=1" button_text="Send me Free Newsletter" background_color="rgba(222,113,88,0)" _builder_version="3.0.105" header_font="||||||||" body_font="||||||||" result_message_font="||||||||" border_width_all_fields="1px" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"][/et_pb_signup][/et_pb_column][/et_pb_row][/et_pb_section]', 'Home', '', 'inherit', 'closed', 'closed', '', '9-revision-v1', '', '', '2018-03-06 23:07:35', '2018-03-06 23:07:35', '', 9, 'http://www.kahlmah.com/9-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (862, 1, '2018-03-07 01:52:57', '2018-03-07 01:52:57', '[et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|242px|0px"][et_pb_row custom_padding="24px|0px|24.5469px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_team_member _builder_version="3.0.105"][/et_pb_team_member][et_pb_text _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]\r\n<h3>Hello Everyone!</h3>\r\nFirst of all, thank you for visiting Kahlmah, my name is Rea I am the maker and the main author of this blog.<img class="wp-image-725 alignnone size-medium" style="font-size: 20px; float: left;" src="../wp-content/uploads/2018/03/Untitled-14-300x225.png" alt="" width="461" height="346" />\r\n<h4></h4>\r\n<h4>What is Kahlmah?</h4>\r\n<em>Kahlmah</em> is a health and wellness blog, it aims to help women gain control of their health, promote health and well-being for all ages. We are passionate to provide valuable information and useful tips on health and wellness. We strongly believe that health comes from the inside out. A <span style="color: #661e1e;"><em>Healthy Mind Body &amp; Soul</em> </span>is a healthy life we all should aspire to live.\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Where did it all start?</h4>\r\nLet me begin by sharing what I do for a living, I am a nurse by profession. Nursing is an admirable vocation, being a nurse made me appreciate life better. However, like any other job it comes with challenges, part of the job is to be constantly exposed to stress. Every day you are surrounded by people with different illness, you are challenged to make that right critical decision, you are expected to be compassionate and understanding, you race time to finish everything and at the end of your shift, you go home feeling drained and exhausted. A similar scenario may be true to all of you working for a living. Today, <em>stress </em>is society''s common denominator. It is a proven fact that stress is a huge factor for developing a disease and/or aggravate its symptoms.\r\n<h5><em>Some of which are:</em></h5>\r\n<ul>\r\n 	<li><span style="color: #800000;">Heart diseases</span></li>\r\n 	<li><span style="color: #800000;">Gastrointestinal problems</span></li>\r\n 	<li><span style="color: #800000;">Obesity</span></li>\r\n 	<li><span style="color: #800000;">Depression</span></li>\r\n 	<li><span style="color: #800000;">Anxiety</span></li>\r\n 	<li><span style="color: #800000;">Alzheimer’s Disease</span></li>\r\n 	<li><span style="color: #800000;">Diabetes</span></li>\r\n 	<li><span style="color: #800000;">Headache and Migraine</span></li>\r\n 	<li><span style="color: #800000;">Muscle Pain</span></li>\r\n</ul>\r\nThe list goes on...\r\n\r\nAlso, scientific studies have proven that stress can accelerate the aging process, as explained <a href="https://www.psychologytoday.com/blog/the-athletes-way/201404/emotional-distress-can-speed-cellular-aging">here <span style="color: rgba(0, 0, 0, 0.58);">in the article on how distress can speed up cellular aging</span></a><span style="color: rgba(0, 0, 0, 0.58);">.</span>\r\n\r\nWith the nature of my job I was exposed to people with different health issues, I see all the time the difficulties faced when you are not at your optimum level of health. Even being a nurse is not an exception, in fact, the irony is that healthcare professionals take care of the sick but often forget to take care of themselves. That being said, due to shifts at work I started having issues with sleep patterns which ultimately contributed to headaches and really bad migraines. Until I discovered the power of yoga and meditation.\r\n\r\n&nbsp;\r\n<h4>Yoga and Meditation</h4>\r\nKahlmah gives emphasis on this two exercises which are very closely related by nature of practice. <a href="../category/yoga/"><em>Yoga</em></a> as an active form of meditation and <a href="../category/meditation/"><em>Meditation</em></a>, an exercise of mindfulness, a complete physical awareness. I personally consider these two exercises as the best you can give to your body and being as a whole. When I started my practice it has helped me tremendously, the ability to get in tune with your mind and body allows you to connect to your inner self which brings out a higher sense of wellbeing.\r\n\r\n&nbsp;\r\n<h4>A little bit more about me...</h4>\r\nI''ve mentioned about being a nurse, and you might have figured out I am a big fan of Yoga and Meditation. But if I am not doing <em>Asanas</em> (yoga posture) or meditating, I''m probably in the mountains! I love being outdoors and recently I found the love for mountain trekking/hiking and rock climbing.\r\n\r\nIn my years, I have always been mindful about my health, even at an earlier age (not that I''m so old... I''m only 30) I was conscious about being fit mainly because I wanted to be able to do as many physical activities as I could. I enjoy them, which is lucky for me, but I understand that others may not find a 3-hour walk up a mountain enjoyable. But I don''t like to limit my choices for a healthier lifestyle to diets, supplements and gym membership because there are a lot more you can do than just that!\r\n\r\nWhat I say is, "life is easier if you choose to live better", it all goes down to the choices we make. The one thing that got stuck in my head when I was still a student was this phrase <span style="color: #664040;"><em><strong>"Prevention is Better than Cure"</strong></em> </span>and it really is! So every time I get the chance I tell people we should do everything in our power to prevent being ill and aim to find that healthy balance, of course, life circumstances get in the way and also some diseases are just out of our control but our <span style="color: #664040;">"</span><em><span style="color: #664040;">Health is our Responsibility" </span></em><span style="color: #664040;">and I strongly believe that we can always do something about it.</span>\r\n\r\n&nbsp;\r\n<h4>Turning into Blogging</h4>\r\n&nbsp;\r\n\r\nIn today''s age internet has made everything possible, I have been hooked into reading blogs recently and I''ve always wanted to have a voice to promote health and wellness, so I decided to start a blog of my own because I see this as a great platform for that voice.\r\n\r\nIn this blog I focus on the things we can do <em>to promote a healthy lifestyle</em>, I put emphasis on <em>stress reduction</em> because stress is a factor to almost every disease there is and guess what? we can control stress, we can do something about it.\r\n\r\n&nbsp;\r\n<blockquote><em>"Let us take control of our health and well being before a disease takes control of our body and takes over our life". - Rea </em>(with a wink!)</blockquote>\r\n&nbsp;\r\n\r\nThanks for reading and again welcome to <em>Kahlmah</em> go check our articles you''re maybe just a click away to finding solutions to improve your health.\r\n\r\n&nbsp;\r\n\r\nSee Y''all at the next blog post!\r\n\r\n<strong><span style="color: #008000;"><em>Rea Mutya</em></span></strong>\r\n\r\nFounder, Kahlmah\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'About', '', 'inherit', 'closed', 'closed', '', '11-revision-v1', '', '', '2018-03-07 01:52:57', '2018-03-07 01:52:57', '', 11, 'http://www.kahlmah.com/11-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (864, 1, '2018-03-07 02:06:22', '2018-03-07 02:06:22', '[et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|242px|0px"][et_pb_row custom_padding="24px|0px|24.5469px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_team_member _builder_version="3.0.105"]<h3></h3>\n<h3></h3>\n<h3>Hello Everyone!</h3>\n<p>First of all, thank you for visiting <g class="gr_ gr_5 gr-alert gr_spell gr_inline_cards gr_disable_anim_appear ContextualSpelling ins-del multiReplace" id="5" data-gr-id="5">Kahlmah</g>, my name is Rea I am the maker and the main author of this blog.</p>\n<h4></h4>[/et_pb_team_member][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-25.png" _builder_version="3.0.105" max_width="33%"][/et_pb_image][et_pb_text _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<h4 style="text-align: left;"><strong><span style="color: #333333; font-family: ''Open Sans'', Helvetica, Arial, Lucida, sans-serif; font-size: 21px;">What is </span>Kahlmah<span style="color: #333333; font-family: ''Open Sans'', Helvetica, Arial, Lucida, sans-serif; font-size: 21px;">?</span></strong></h4>\n<p><em><g class="gr_ gr_140 gr-alert gr_spell gr_inline_cards gr_disable_anim_appear ContextualSpelling ins-del multiReplace" id="140" data-gr-id="140">Kahlmah</g></em> is a health and wellness blog, it aims to help women gain control of their health, promote health and well-being for all ages. We are passionate to provide valuable information and useful tips on health and wellness. We strongly believe that health comes from the inside out. A <span style="color: #661e1e;"><em>Healthy Mind Body &amp; Soul</em> </span>is a healthy life we all should aspire to live.</p>\n<h4></h4>\n<h4></h4>\n<h4></h4>\n<h4></h4>\n<h4></h4>\n<h4></h4>\n<h4></h4>\n<h4>Where did it all start?</h4>\n<p>Let me begin by sharing what I do for a living, I am a nurse by profession. Nursing is an admirable vocation, being a nurse made me appreciate life better. However, like any other job it comes with challenges, part of the job is to be constantly exposed to stress. Every day you are surrounded by people with different illness, you are challenged to make that right critical decision, you are expected to be compassionate and understanding, you race time to finish everything and at the end of your shift, you go home feeling drained and exhausted. A similar scenario may be true to all of you working for a living. Today, <em>stress </em>is society''s common denominator. It is a proven fact that stress is a huge factor for developing a disease and/or aggravate its symptoms.</p>\n<h5><em>Some of which are:</em></h5>\n<ul>\n<li><span style="color: #800000;">Heart diseases</span></li>\n<li><span style="color: #800000;">Gastrointestinal problems</span></li>\n<li><span style="color: #800000;">Obesity</span></li>\n<li><span style="color: #800000;">Depression</span></li>\n<li><span style="color: #800000;">Anxiety</span></li>\n<li><span style="color: #800000;">Alzheimer’s Disease</span></li>\n<li><span style="color: #800000;">Diabetes</span></li>\n<li><span style="color: #800000;"><g class="gr_ gr_86 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins replaceWithoutSep" id="86" data-gr-id="86">Headache</g> and Migraine</span></li>\n<li><span style="color: #800000;">Muscle Pain</span></li>\n</ul>\n<p>The list goes on...</p>\n<p>Also, scientific studies have proven that stress can accelerate the aging process, as explained <a href="https://www.psychologytoday.com/blog/the-athletes-way/201404/emotional-distress-can-speed-cellular-aging">here <span style="color: rgba(0, 0, 0, 0.58);">in the article on how distress can speed up cellular aging</span></a><span style="color: rgba(0, 0, 0, 0.58);">.</span></p>\n<p>With the nature of my job I was exposed to people with different health issues, I see all the time the difficulties faced when you are not at your optimum level of health. Even being a nurse is not an exception, in fact, the irony is that healthcare professionals take care of the sick but often forget to take care of themselves. That being said, due to shifts at work I started having issues with sleep patterns which ultimately contributed to headaches and really bad migraines. Until I discovered the power of yoga and meditation.</p>\n<p>&nbsp;</p>\n<h4>Yoga and Meditation</h4>\n<p><g class="gr_ gr_85 gr-alert gr_spell gr_inline_cards gr_disable_anim_appear ContextualSpelling ins-del multiReplace" id="85" data-gr-id="85">Kahlmah</g> gives emphasis on this two exercises which are very closely related by nature of practice. <a href="../category/yoga/"><em>Yoga</em></a> as an active form of meditation and <a href="../category/meditation/"><em>Meditation</em></a>, an exercise of mindfulness, a complete physical awareness. I personally consider these two exercises as the best you can give to your body and <g class="gr_ gr_115 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar multiReplace" id="115" data-gr-id="115">being</g> as a whole. When I started my practice it has helped me tremendously, the ability to get in tune with your mind and body allows you to connect to your inner self which brings out a higher sense of wellbeing.</p>\n<p>&nbsp;</p>\n<h4>A little bit more about me...</h4>\n<p>I''ve mentioned about being a nurse, and you might have figured out I am a big fan of Yoga and Meditation. But if I am not doing <em>Asanas</em> (yoga posture) or meditating, I''m probably in the mountains! I love being outdoors and recently I found the love for mountain trekking/hiking and rock climbing.</p>\n<p>In my years, I have always been mindful about my health, even at an earlier age (not that I''m so old... I''m only 30) I was conscious about being fit mainly because I wanted to be able to do as many outdoor activities as I could. I enjoy them, which is lucky for me, but I understand that others may not find a 3-hour walk up a mountain enjoyable. But I don''t like to limit my choices for a healthier lifestyle to diets, supplements and gym membership because there are a lot more you can do than just that!</p>\n<p>What I say is, "life is easier if you choose to live better", it all goes down to the choices we make. The one thing that got stuck in my head when I was still a student was this phrase <span style="color: #664040;"><em><strong>"Prevention is Better than Cure"</strong></em> </span>and it really is! So every time I get the chance I tell people we should do everything in our power to prevent being ill and aim to find that healthy balance, of course, life circumstances get in the way and also some diseases are just out of our control but our <span style="color: #664040;">"</span><em><span style="color: #664040;">Health is our Responsibility" </span></em><span style="color: #664040;">and I strongly believe that we can always do something about it.</span></p>\n<p>&nbsp;</p>\n<h4>Turning into Blogging</h4>\n<p>&nbsp;</p>\n<p>In today''s age internet has made everything possible, I have been hooked into reading blogs recently and I''ve always wanted to have a voice to promote health and wellness, so I decided to start a blog of my own because I see this as a great platform for that voice.</p>\n<p>In this blog I focus on the things we can do <em>to promote a healthy lifestyle</em>, I put emphasis on <em>stress reduction</em> because stress is a factor to almost every disease there is and guess what? we can control stress, we can do something about it.</p>\n<p>&nbsp;</p>\n<blockquote>\n<p><em>"Let us take control of our health and well being before a disease takes control of our body and takes over our life". - Rea </em>(with a wink!)</p>\n</blockquote>\n<p>&nbsp;</p>\n<p>Thanks for reading and again welcome to <em>Kahlmah</em> go check our articles you''re maybe just a click away to finding solutions to improve your health.</p>\n<p>&nbsp;</p>\n<p>See Y''all at the next blog post!</p>\n<p><strong><span style="color: #008000;"><em>Rea Mutya</em></span></strong></p>\n<p>Founder, <g class="gr_ gr_76 gr-alert gr_spell gr_inline_cards gr_disable_anim_appear ContextualSpelling ins-del multiReplace" id="76" data-gr-id="76">Kahlmah</g></p>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'About', '', 'inherit', 'closed', 'closed', '', '11-revision-v1', '', '', '2018-03-07 02:06:22', '2018-03-07 02:06:22', '', 11, 'http://www.kahlmah.com/11-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (866, 1, '2018-03-07 02:41:52', '2018-03-07 02:41:52', '[et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|242px|0px"][et_pb_row custom_padding="24px|0px|24.5469px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_team_member _builder_version="3.0.105"]<h3></h3>\n<h3></h3>\n<h3>Hello Everyone!</h3>\n<p>First of all, thank you for visiting <g class="gr_ gr_5 gr-alert gr_spell gr_inline_cards gr_disable_anim_appear ContextualSpelling ins-del multiReplace" id="5" data-gr-id="5">Kahlmah</g>, my name is Rea I am the maker and the main author of this blog.</p>\n<h4></h4>[/et_pb_team_member][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-25.png" _builder_version="3.0.105" max_width="33%"][/et_pb_image][et_pb_text _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<h4 style="text-align: left;"><strong><span style="color: #333333; font-family: ''Open Sans'', Helvetica, Arial, Lucida, sans-serif; font-size: 21px;">What is </span>Kahlmah<span style="color: #333333; font-family: ''Open Sans'', Helvetica, Arial, Lucida, sans-serif; font-size: 21px;">?</span></strong></h4>\n<p><em><g class="gr_ gr_140 gr-alert gr_spell gr_inline_cards gr_disable_anim_appear ContextualSpelling ins-del multiReplace" id="140" data-gr-id="140">Kahlmah</g></em> is a health and wellness blog, it aims to help women gain control of their health, promote health and well-being for all ages. We are passionate to provide valuable information and useful tips on health and wellness. We strongly believe that health comes from the inside out. A <span style="color: #661e1e;"><em>Healthy Mind Body &amp; Soul</em> </span>is a healthy life we all should aspire to live.</p>\n<h4></h4>\n<h4></h4>\n<h4></h4>\n<h4></h4>\n<h4></h4>\n<h4></h4>\n<h4></h4>\n<h4>Where did it all start?</h4>\n<p>Let me begin by sharing what I do for a living, I am a nurse by profession. Nursing is an admirable vocation, being a nurse made me appreciate life better. I love the part of my job where I get to have an impact on someone''s life at the time they needed it the most.</p>\n<p>However, like any other job it comes with challenges, part of it is to be constantly exposed to stress. Every day you are surrounded by people with different illness, you are challenged to make that right critical decision, you are expected to be compassionate and understanding, you race time to finish everything and at the end of your shift, you go home feeling drained and exhausted. A similar scenario may be true to all of you working for a living. Today, <em>stress </em>is society''s common denominator. It is a proven fact that stress is a huge factor for developing a disease and/or aggravate its symptoms.</p>\n<h5><em>Some of which are:</em></h5>\n<ul>\n<li><span style="color: #800000;">Heart diseases</span></li>\n<li><span style="color: #800000;">Gastrointestinal problems</span></li>\n<li><span style="color: #800000;">Obesity</span></li>\n<li><span style="color: #800000;">Depression</span></li>\n<li><span style="color: #800000;">Anxiety</span></li>\n<li><span style="color: #800000;">Alzheimer’s Disease</span></li>\n<li><span style="color: #800000;">Diabetes</span></li>\n<li><span style="color: #800000;"><g class="gr_ gr_86 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins replaceWithoutSep" id="86" data-gr-id="86">Headache</g> and Migraine</span></li>\n<li><span style="color: #800000;">Muscle Pain</span></li>\n</ul>\n<p>The list goes on...</p>\n<p>Also, scientific studies have proven that stress can accelerate the aging process, as explained <a href="https://www.psychologytoday.com/blog/the-athletes-way/201404/emotional-distress-can-speed-cellular-aging">here <span style="color: rgba(0, 0, 0, 0.58);">in the article on how distress can speed up cellular aging</span></a><span style="color: rgba(0, 0, 0, 0.58);">.</span></p>\n<p>With the nature of my job being exposed to people with different health issues, I see all the time the difficulties faced when you are not at your optimum level of health. I feel so strongly about health awareness and disease prevention because I really and truly believe that we can do so much to prevent if not lower the risk of developing a disease.</p>\n<p>Among the many things we can stop from developing further, is <em>stress</em>, even I have my fair share of this, being a nurse is not an exception, in fact, the irony is that healthcare professionals take care of the sick but often forget to take care of themselves. That being said, due to shifts at work I started having issues with sleep patterns which ultimately contributed to headaches and really bad migraines. Until I discovered the power of yoga and meditation.</p>\n<p>&nbsp;</p>\n<h4>Yoga and Meditation</h4>\n<p><g class="gr_ gr_85 gr-alert gr_spell gr_inline_cards gr_disable_anim_appear ContextualSpelling ins-del multiReplace" id="85" data-gr-id="85">Kahlmah</g> gives emphasis on this two exercises which are very closely related by nature of practice. <a href="../category/yoga/"><em>Yoga</em></a> as an active form of meditation and <a href="../category/meditation/"><em>Meditation</em></a>, an exercise of mindfulness, a complete physical awareness. I personally consider these two exercises as the best you can give to your body and <g class="gr_ gr_115 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar multiReplace" id="115" data-gr-id="115">being</g> as a whole. When I started my practice it has helped me tremendously, the ability to get in tune with your mind and body allows you to connect to your inner self which brings out a higher sense of wellbeing.</p>\n<p>&nbsp;</p>\n<h4>A little bit more about me...</h4>\n<p>I''ve mentioned about being a nurse, and you might have figured out I am a big fan of Yoga and Meditation. But if I am not doing <em>Asanas</em> (yoga posture) or meditating, I''m probably in the mountains! I love being outdoors and recently I found the love for mountain trekking/hiking and rock climbing.</p>\n<p>In my years, I have always been mindful about my health, even at an earlier age (not that I''m so old... I''m only 30) I was conscious about being fit mainly because I wanted to be able to do as many outdoor activities as I could. I enjoy them, which is lucky for me, but I understand that others may not find a 3-hour walk up a mountain enjoyable. But I don''t like to limit my choices for a healthier lifestyle to diets, supplements and gym membership because there are a lot more you can do than just that!</p>\n<p>What I say is, "life is easier if you choose to live better", it all goes down to the choices we make. The one thing that got stuck in my head when I was still a student was this phrase <span style="color: #664040;"><em><strong>"Prevention is Better than Cure"</strong></em> </span>and it really is! So every time I get the chance I tell people we should do everything in our power to prevent being ill and aim to find that healthy balance, of course, life circumstances get in the way and also some diseases are just out of our control but our <span style="color: #664040;">"</span><em><span style="color: #664040;">Health is our Responsibility" </span></em><span style="color: #664040;">and I strongly believe that we can always do something about it.</span></p>\n<p>&nbsp;</p>\n<h4>Turning into Blogging</h4>\n<p>&nbsp;</p>\n<p>In today''s age internet has made everything possible, I have been hooked into reading blogs recently and I''ve always wanted to have a voice to promote health and wellness, so I decided to start a blog of my own because I see this as a great platform for that voice.</p>\n<p>In this blog I focus on the things we can do <em>to promote a healthy lifestyle</em>, I put emphasis on <em>stress reduction</em> because stress is a factor to almost every disease there is and guess what? we can control stress, we can do something about it. As our tagline says, Healthy Mind, Body &amp; Soul, is a healthy life we should all aspire to live!</p>\n<p>&nbsp;</p>\n<blockquote>\n<p><em>"Let us take control of our health and well being before a disease takes control of our body and takes over our life". - Rea </em>(with a wink!)</p>\n</blockquote>\n<p>&nbsp;</p>\n<p>Thanks for reading and again welcome to <em>Kahlmah</em> go check our articles you''re maybe just a click away to finding solutions to improve your health.</p>\n<p>&nbsp;</p>\n<p>See Y''all at the next blog post!</p>\n<p><strong><span style="color: #008000;"><em>Rea Mutya</em></span></strong></p>\n<p>Founder, <g class="gr_ gr_76 gr-alert gr_spell gr_inline_cards gr_disable_anim_appear ContextualSpelling ins-del multiReplace" id="76" data-gr-id="76">Kahlmah</g></p>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'About', '', 'inherit', 'closed', 'closed', '', '11-revision-v1', '', '', '2018-03-07 02:41:52', '2018-03-07 02:41:52', '', 11, 'http://www.kahlmah.com/11-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (870, 1, '2018-03-07 03:05:49', '2018-03-07 03:05:49', '[et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|242px|0px"][et_pb_row custom_padding="24px|0px|24.5469px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_team_member _builder_version="3.0.105"]<h3></h3>\n<h3></h3>\n<h3>Hello Everyone!</h3>\n<p>First of all, thank you for visiting <g class="gr_ gr_5 gr-alert gr_spell gr_inline_cards gr_disable_anim_appear ContextualSpelling ins-del multiReplace" id="5" data-gr-id="5">Kahlmah</g>, my name is Rea I am the maker and the main author of this blog.</p>\n<h4></h4>[/et_pb_team_member][et_pb_team_member _builder_version="3.0.105"]<p><img src="../wp-content/uploads/2018/03/Untitled-design-25-300x300.png" width="308" height="308" alt="" class="wp-image-861 alignnone size-medium" style="float: left;" /></p>[/et_pb_team_member][et_pb_text _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<h4 style="text-align: left;"><strong><span style="color: #333333; font-family: ''Open Sans'', Helvetica, Arial, Lucida, sans-serif; font-size: 21px;">What is </span><g class="gr_ gr_77 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="77" data-gr-id="77">Kahlmah</g><span style="color: #333333; font-family: ''Open Sans'', Helvetica, Arial, Lucida, sans-serif; font-size: 21px;">?</span></strong></h4>\n<p><em><g class="gr_ gr_79 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="79" data-gr-id="79">Kahlmah</g></em> is a health and wellness blog, it aims to help women gain control of their health, promote health and well-being for all ages. We are passionate to provide valuable information and useful tips on health and wellness. We strongly believe that health comes from the inside out. A <span style="color: #661e1e;"><em>Healthy Mind Body &amp; Soul</em> </span>is a healthy life we all should aspire to live.</p>\n<h4></h4>\n<h4></h4>\n<h4></h4>\n<h4>Where did it all start?</h4>\n<p>Let me begin by sharing what I do for a living, I am a nurse by profession. Nursing is an admirable vocation, being a nurse made me appreciate life better. I love the part of my job where I get to have an impact on someone''s life at the time they needed it the most.</p>\n<p>However, like any other job it comes with challenges, part of it is to be constantly exposed to stress. Every day you are surrounded by people with different illness, you are challenged to make that right critical decision, you are expected to be compassionate and understanding, you race time to finish everything and at the end of your shift, you go home feeling drained and exhausted. A similar scenario may be true to all of you working for a living. Today, <em>stress </em>is society''s common denominator. It is a proven fact that stress is a huge factor for developing a disease and/or aggravate its symptoms.</p>\n<h5><em>Some of which are:</em></h5>\n<ul>\n<li><span style="color: #800000;">Heart diseases</span></li>\n<li><span style="color: #800000;">Gastrointestinal problems</span></li>\n<li><span style="color: #800000;">Obesity</span></li>\n<li><span style="color: #800000;">Depression</span></li>\n<li><span style="color: #800000;">Anxiety</span></li>\n<li><span style="color: #800000;">Alzheimer’s Disease</span></li>\n<li><span style="color: #800000;">Diabetes</span></li>\n<li><span style="color: #800000;"><g class="gr_ gr_85 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins replaceWithoutSep" id="85" data-gr-id="85">Headache</g> and Migraine</span></li>\n<li><span style="color: #800000;">Muscle Pain</span></li>\n</ul>\n<p>The list goes on...</p>\n<p>Also, scientific studies have proven that stress can accelerate the aging process, as explained <a href="https://www.psychologytoday.com/blog/the-athletes-way/201404/emotional-distress-can-speed-cellular-aging">here <span style="color: rgba(0, 0, 0, 0.58);">in the article on how distress can speed up cellular aging</span></a><span style="color: rgba(0, 0, 0, 0.58);">.</span></p>\n<p>With the nature of my job being exposed to people with different health issues, I see all the time the difficulties faced when you are not at your optimum level of health. I feel so strongly about health awareness and disease prevention because I really and truly believe that we can do so much to prevent if not lower the risk of developing a disease.</p>\n<p>Among the many things we can stop from developing further, is <em>stress</em>, even I have my fair share of this, being a nurse is not an exception, in fact, the irony is that healthcare professionals take care of the sick but often forget to take care of themselves. That being said, due to shifts at work I started having issues with sleep patterns which ultimately contributed to headaches and really bad migraines. Until I discovered the power of yoga and meditation.</p>\n<p>&nbsp;</p>\n<h4>Yoga and Meditation</h4>\n<p><g class="gr_ gr_84 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="84" data-gr-id="84">Kahlmah</g> gives emphasis on this two exercises which are very closely related by nature of practice. <a href="../category/yoga/"><em>Yoga</em></a> as an active form of meditation and <a href="../category/meditation/"><em>Meditation</em></a>, an exercise of mindfulness, a complete physical awareness. I personally consider these two exercises as the best you can give to your body and <g class="gr_ gr_114 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar multiReplace" id="114" data-gr-id="114">being</g> as a whole. When I started my practice it has helped me tremendously, the ability to get in tune with your mind and body allows you to connect to your inner self which brings out a higher sense of wellbeing.</p>\n<p>&nbsp;</p>\n<h4>A little bit more about me...</h4>\n<p>I''ve mentioned about being a nurse, and you might have figured out I am a big fan of Yoga and Meditation. But if I am not doing <em>Asanas</em> (yoga posture) or meditating, I''m probably in the mountains! I love being outdoors and recently I found the love for mountain trekking/hiking and rock climbing.</p>\n<p>In my years, I have always been mindful about my health, even at an earlier age (not that I''m so old... I''m only 30) I was conscious about being fit mainly because I wanted to be able to do as many outdoor activities as I could. I enjoy them, which is lucky for me, but I understand that others may not find a 3-hour walk up a mountain enjoyable. But I don''t like to limit my choices for a healthier lifestyle to diets, supplements and gym membership because there are a lot more you can do than just that!</p>\n<p>What I say is, "life is easier if you choose to live better", it all goes down to the choices we make. The one thing that got stuck in my head when I was still a student was this phrase <span style="color: #664040;"><em><strong>"Prevention is Better than Cure"</strong></em> </span>and it really is! So every time I get the chance I tell people we should do everything in our power to prevent being ill and aim to find that healthy balance, of course, life circumstances get in the way and also some diseases are just out of our control but our <span style="color: #664040;">"</span><em><span style="color: #664040;">Health is our Responsibility" </span></em><span style="color: #664040;">and I strongly believe that we can always do something about it.</span></p>\n<p>&nbsp;</p>\n<h4>Turning into Blogging</h4>\n<p>&nbsp;</p>\n<p>In today''s age internet has made everything possible, I have been hooked into reading blogs recently and I''ve always wanted to have a voice to promote health and wellness, so I decided to start a blog of my own because I see this as a great platform for that voice.</p>\n<p>In this blog I focus on the things we can do <em>to promote a healthy lifestyle</em>, I put emphasis on <em>stress reduction</em> because stress is a factor to almost every disease there is and guess what? we can control stress, we can do something about it. As our tagline says, Healthy Mind, Body &amp; Soul, is a healthy life we should all aspire to live!</p>\n<p>&nbsp;</p>\n<blockquote>\n<p><em>"Let us take control of our health and well being before a disease takes control of our body and takes over our life". - Rea </em>(with a wink!)</p>\n</blockquote>\n<p>&nbsp;</p>\n<p>Thanks for reading and again welcome to <em>Kahlmah</em> go check our articles you''re maybe just a click away to finding solutions to improve your health.</p>\n<p>&nbsp;</p>\n<p>See Y''all at the next blog post!</p>\n<p><strong><span style="color: #008000;"><em>Rea Mutya</em></span></strong></p>\n<p>Founder, <g class="gr_ gr_76 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="76" data-gr-id="76">Kahlmah</g></p>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'About', '', 'inherit', 'closed', 'closed', '', '11-revision-v1', '', '', '2018-03-07 03:05:49', '2018-03-07 03:05:49', '', 11, 'http://www.kahlmah.com/11-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (873, 1, '2018-03-07 03:18:21', '2018-03-07 03:18:21', '<div class="et_pb_module et_pb_team_member  et_pb_team_member_0 et_pb_team_member_no_image et_pb_bg_layout_light clearfix">\r\n<div class="et_pb_team_member_description">\r\n<h3 style="text-align: left;">Hello and Welcome Everyone!</h3>\r\n<img class=" wp-image-861 alignleft" src="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-25-300x300.png" alt="" width="333" height="333" />First of all, thank you for visiting Kahlmah, my name is Rea I am the maker and the main author of this blog.\r\n<h4><strong>What is Kahlmah?</strong></h4>\r\n</div>\r\n</div>\r\n<div class="et_pb_text et_pb_module et_pb_bg_layout_light et_pb_text_align_left  et_pb_text_0">\r\n<div class="et_pb_text_inner">\r\n\r\n<em>Kahlmah</em> is a health and wellness blog, it aims to help women gain control of their health, promote health and well-being for all ages. We are passionate to provide valuable information and useful tips on health and wellness. We strongly believe that health comes from the inside out. A <em>Healthy Mind Body &amp; Soul</em> is a healthy life we all should aspire to live.\r\n<h4></h4>\r\n<h4> Where did it all start?</h4>\r\nLet me begin by sharing what I do for a living, I am a nurse by profession. Nursing is an admirable vocation, being a nurse made me appreciate life better. I love the part of my job where I get to have an impact on someone’s life at the time they needed it the most.\r\n\r\nHowever, like any other job it comes with challenges, part of it is to be constantly exposed to stress. Every day you are surrounded by people with different illness, you are challenged to make that right critical decision, you are expected to be compassionate and understanding, you race time to finish everything and at the end of your shift, you go home feeling drained and exhausted. A similar scenario may be true to all of you working for a living. Today, <em>stress </em>is society’s common denominator. It is a proven fact that stress is a huge factor for developing a disease and/or aggravate its symptoms.\r\n<h5><em>Some of which are:</em></h5>\r\n<ul>\r\n 	<li>Heart diseases</li>\r\n 	<li>Gastrointestinal problems</li>\r\n 	<li>Obesity</li>\r\n 	<li>Depression</li>\r\n 	<li>Anxiety</li>\r\n 	<li>Alzheimer’s Disease</li>\r\n 	<li>Diabetes</li>\r\n 	<li>Headache and Migraine</li>\r\n 	<li>Muscle Pain</li>\r\n</ul>\r\nThe list goes on…\r\n\r\nAlso, scientific studies have proven that stress can accelerate the aging process, as explained <a href="https://www.psychologytoday.com/blog/the-athletes-way/201404/emotional-distress-can-speed-cellular-aging" target="_blank" rel="noopener">here</a> in the article on how stress can speed up cellular aging.\r\n\r\nWith the nature of my job being exposed to people with different health issues, I see all the time the difficulties faced when you are not at your optimum level of health. I feel so strongly about health awareness and disease prevention because I really and truly believe that we can do so much to prevent if not lower the risk of developing a disease.\r\n\r\nAmong the many things we can stop from developing further, is <em>stress</em>, even I have my fair share of this, being a nurse is not an exception, in fact, the irony is that healthcare professionals take care of the sick but often forget to take care of themselves. That being said, due to shifts at work I started having issues with sleep patterns which ultimately contributed to headaches and really bad migraines. Until I discovered the power of yoga and meditation.\r\n\r\n&nbsp;\r\n<h4>Yoga and Meditation</h4>\r\nKahlmah gives emphasis on this two exercises which are very closely related by nature of practice. <a href="http://www.kahlmah.com/category/yoga/"><em>Yoga</em></a> as an active form of meditation and <a href="http://www.kahlmah.com/category/meditation/"><em>Meditation</em></a>, an exercise of mindfulness, a complete physical awareness. I personally consider these two exercises as the best you can give to your body and being as a whole. When I started my practice it has helped me tremendously, the ability to get in tune with your mind and body allows you to connect to your inner self which brings out a higher sense of wellbeing.\r\n\r\n&nbsp;\r\n<h4>A little bit more about me…</h4>\r\nI’ve mentioned about being a nurse, and you might have figured out I am a big fan of Yoga and Meditation. But if I am not doing <em>Asanas</em> (yoga posture) or meditating, I’m probably in the mountains! I love being outdoors and recently I found the love for mountain trekking/hiking and rock climbing.\r\n\r\nIn my years, I have always been mindful about my health, even at an earlier age (not that I’m so old… I’m only 30) I was conscious about being fit mainly because I wanted to be able to do as many outdoor activities as I could. I enjoy them, which is lucky for me, but I understand that others may not find a 3-hour walk up a mountain enjoyable. But I don’t like to limit my choices for a healthier lifestyle to diets, supplements and gym membership because there are a lot more you can do than just that!\r\n\r\nWhat I say is, “life is easier if you choose to live better”, it all goes down to the choices we make. The one thing that got stuck in my head when I was still a student was this phrase <em><strong>“Prevention is Better than Cure”</strong></em> and it really is! So every time I get the chance I tell people we should do everything in our power to prevent being ill and aim to find that healthy balance, of course, life circumstances get in the way and also some diseases are just out of our control but our “<em>Health is our Responsibility” </em>and I strongly believe that we can always do something about it.\r\n\r\n&nbsp;\r\n<h4>Turning into Blogging</h4>\r\n&nbsp;\r\n\r\nIn today’s age internet has made everything possible, I have been hooked into reading blogs recently and I’ve always wanted to have a voice to promote health and wellness, so I decided to start a blog of my own because I see this as a great platform for that voice.\r\n\r\nIn this blog I focus on the things we can do <em>to promote a healthy lifestyle</em>, I put emphasis on <em>stress reduction </em>because stress is a factor to almost every disease there is and guess what? we can control stress, we can do something about it. As our tagline says, Healthy Mind, Body &amp; Soul, is a healthy life we should all aspire to live!\r\n\r\n&nbsp;\r\n<blockquote><em>“Let us take control of our health and well being before a disease takes control of our body and takes over our life”. – Rea </em>(with a wink!)</blockquote>\r\n&nbsp;\r\n\r\nThanks for reading and again welcome to <em>Kahlmah</em> go check our articles you’re maybe just a click away to finding solutions to improve your health.\r\n\r\n&nbsp;\r\n\r\nSee Y’all at the next blog post!\r\n\r\n<strong><em>Rea Mutya</em></strong>\r\n\r\nFounder, Kahlmah\r\n\r\n</div>\r\n</div>', 'About', '', 'inherit', 'closed', 'closed', '', '11-revision-v1', '', '', '2018-03-07 03:18:21', '2018-03-07 03:18:21', '', 11, 'http://www.kahlmah.com/11-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (874, 1, '2018-03-07 03:19:22', '2018-03-07 03:19:22', '[et_pb_section admin_label="section"]\n		[et_pb_row admin_label="row"]\n			[et_pb_column type="4_4"]\n				[et_pb_text admin_label="Text"]\n					<div class="et_pb_module et_pb_team_member  et_pb_team_member_0 et_pb_team_member_no_image et_pb_bg_layout_light clearfix">\r\n<div class="et_pb_team_member_description">\r\n<h3 style="text-align: left;">Hello and Welcome Everyone!</h3>\r\n<img class=" wp-image-861 alignleft" src="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-25-300x300.png" alt="" width="333" height="333" />First of all, thank you for visiting Kahlmah, my name is Rea I am the maker and the main author of this blog.\r\n<h4><strong>What is Kahlmah?</strong></h4>\r\n</div>\r\n</div>\r\n<div class="et_pb_text et_pb_module et_pb_bg_layout_light et_pb_text_align_left  et_pb_text_0">\r\n<div class="et_pb_text_inner">\r\n\r\n<em>Kahlmah</em> is a health and wellness blog, it aims to help women gain control of their health, promote health and well-being for all ages. We are passionate to provide valuable information and useful tips on health and wellness. We strongly believe that health comes from the inside out. A <em>Healthy Mind Body &amp; Soul</em> is a healthy life we all should aspire to live.\r\n<h4></h4>\r\n<h4> Where did it all start?</h4>\r\nLet me begin by sharing what I do for a living, I am a nurse by profession. Nursing is an admirable vocation, being a nurse made me appreciate life better. I love the part of my job where I get to have an impact on someone’s life at the time they needed it the most.\r\n\r\nHowever, like any other job it comes with challenges, part of it is to be constantly exposed to stress. Every day you are surrounded by people with different illness, you are challenged to make that right critical decision, you are expected to be compassionate and understanding, you race time to finish everything and at the end of your shift, you go home feeling drained and exhausted. A similar scenario may be true to all of you working for a living. Today, <em>stress </em>is society’s common denominator. It is a proven fact that stress is a huge factor for developing a disease and/or aggravate its symptoms.\r\n<h5><em>Some of which are:</em></h5>\r\n<ul>\r\n 	<li>Heart diseases</li>\r\n 	<li>Gastrointestinal problems</li>\r\n 	<li>Obesity</li>\r\n 	<li>Depression</li>\r\n 	<li>Anxiety</li>\r\n 	<li>Alzheimer’s Disease</li>\r\n 	<li>Diabetes</li>\r\n 	<li>Headache and Migraine</li>\r\n 	<li>Muscle Pain</li>\r\n</ul>\r\nThe list goes on…\r\n\r\nAlso, scientific studies have proven that stress can accelerate the aging process, as explained <a href="https://www.psychologytoday.com/blog/the-athletes-way/201404/emotional-distress-can-speed-cellular-aging" target="_blank" rel="noopener">here</a> in the article on how stress can speed up cellular aging.\r\n\r\nWith the nature of my job being exposed to people with different health issues, I see all the time the difficulties faced when you are not at your optimum level of health. I feel so strongly about health awareness and disease prevention because I really and truly believe that we can do so much to prevent if not lower the risk of developing a disease.\r\n\r\nAmong the many things we can stop from developing further, is <em>stress</em>, even I have my fair share of this, being a nurse is not an exception, in fact, the irony is that healthcare professionals take care of the sick but often forget to take care of themselves. That being said, due to shifts at work I started having issues with sleep patterns which ultimately contributed to headaches and really bad migraines. Until I discovered the power of yoga and meditation.\r\n\r\n&nbsp;\r\n<h4>Yoga and Meditation</h4>\r\nKahlmah gives emphasis on this two exercises which are very closely related by nature of practice. <a href="http://www.kahlmah.com/category/yoga/"><em>Yoga</em></a> as an active form of meditation and <a href="http://www.kahlmah.com/category/meditation/"><em>Meditation</em></a>, an exercise of mindfulness, a complete physical awareness. I personally consider these two exercises as the best you can give to your body and being as a whole. When I started my practice it has helped me tremendously, the ability to get in tune with your mind and body allows you to connect to your inner self which brings out a higher sense of wellbeing.\r\n\r\n&nbsp;\r\n<h4>A little bit more about me…</h4>\r\nI’ve mentioned about being a nurse, and you might have figured out I am a big fan of Yoga and Meditation. But if I am not doing <em>Asanas</em> (yoga posture) or meditating, I’m probably in the mountains! I love being outdoors and recently I found the love for mountain trekking/hiking and rock climbing.\r\n\r\nIn my years, I have always been mindful about my health, even at an earlier age (not that I’m so old… I’m only 30) I was conscious about being fit mainly because I wanted to be able to do as many outdoor activities as I could. I enjoy them, which is lucky for me, but I understand that others may not find a 3-hour walk up a mountain enjoyable. But I don’t like to limit my choices for a healthier lifestyle to diets, supplements and gym membership because there are a lot more you can do than just that!\r\n\r\nWhat I say is, “life is easier if you choose to live better”, it all goes down to the choices we make. The one thing that got stuck in my head when I was still a student was this phrase <em><strong>“Prevention is Better than Cure”</strong></em> and it really is! So every time I get the chance I tell people we should do everything in our power to prevent being ill and aim to find that healthy balance, of course, life circumstances get in the way and also some diseases are just out of our control but our “<em>Health is our Responsibility” </em>and I strongly believe that we can always do something about it.\r\n\r\n&nbsp;\r\n<h4>Turning into Blogging</h4>\r\n&nbsp;\r\n\r\nIn today’s age internet has made everything possible, I have been hooked into reading blogs recently and I’ve always wanted to have a voice to promote health and wellness, so I decided to start a blog of my own because I see this as a great platform for that voice.\r\n\r\nIn this blog I focus on the things we can do <em>to promote a healthy lifestyle</em>, I put emphasis on <em>stress reduction </em>because stress is a factor to almost every disease there is and guess what? we can control stress, we can do something about it. As our tagline says, Healthy Mind, Body &amp; Soul, is a healthy life we should all aspire to live!\r\n\r\n&nbsp;\r\n<blockquote><em>“Let us take control of our health and well being before a disease takes control of our body and takes over our life”. – Rea </em>(with a wink!)</blockquote>\r\n&nbsp;\r\n\r\nThanks for reading and again welcome to <em>Kahlmah</em> go check our articles you’re maybe just a click away to finding solutions to improve your health.\r\n\r\n&nbsp;\r\n\r\nSee Y’all at the next blog post!\r\n\r\n<strong><em>Rea Mutya</em></strong>\r\n\r\nFounder, Kahlmah\r\n\r\n</div>\r\n</div>\n				[/et_pb_text]\n			[/et_pb_column]\n		[/et_pb_row]\n	[/et_pb_section]', 'About', '', 'inherit', 'closed', 'closed', '', '11-revision-v1', '', '', '2018-03-07 03:19:22', '2018-03-07 03:19:22', '', 11, 'http://www.kahlmah.com/11-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (875, 1, '2018-03-07 03:22:53', '2018-03-07 03:22:53', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<div class="et_pb_module et_pb_team_member  et_pb_team_member_0 et_pb_team_member_no_image et_pb_bg_layout_light clearfix">\n<div class="et_pb_team_member_description">\n<h3 style="text-align: left;">Hello and Welcome Everyone!</h3>\n<p><img class=" wp-image-861 alignleft" src="../wp-content/uploads/2018/03/Untitled-design-25-300x300.png" alt="" width="333" height="333" /></p>\n<p style="text-align: justify;">First of all, thank you for visiting <g class="gr_ gr_85 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="85" data-gr-id="85">Kahlmah</g>, my name is Rea I am the maker and the main author of this blog.</p>\n<h4 style="text-align: justify;"><strong></strong></h4>\n<h4 style="text-align: justify;"><strong>What is <g class="gr_ gr_174 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="174" data-gr-id="174">Kahlmah</g>?</strong></h4>\n<h4 style="text-align: justify;"><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"></em></h4>\n<h4 style="text-align: justify;"><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"><g class="gr_ gr_175 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="175" data-gr-id="175">Kahlmah</g></em><span style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"> is a health and wellness blog, it aims to help women gain control of their health, promote health and well-being for all ages. We are passionate to provide valuable information and useful tips on health and wellness. We strongly believe that health comes from the inside out. A </span><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;">Healthy Mind Body &amp; Soul</em><span style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"> is a healthy life we all should aspire to live.</span></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;">Where did it all start?</h4>\n</div>\n</div>\n<div class="et_pb_text et_pb_module et_pb_bg_layout_light et_pb_text_align_left  et_pb_text_0">\n<div class="et_pb_text_inner">\n<p>Let me begin by sharing what I do for a living, I am a nurse by profession. Nursing is an admirable vocation, being a nurse made me appreciate life better. I love the part of my job where I get to have an impact on someone’s life at the time they needed it the most.</p>\n<p>However, like any other job it comes with challenges, part of it is to be constantly exposed to stress. Every day you are surrounded by people with different illness, you are challenged to make that right critical decision, you are expected to be compassionate and understanding, you race time to finish everything and at the end of your shift, you go home feeling drained and exhausted. A similar scenario may be true to all of you working for a living. Today, <em>stress </em>is society’s common denominator. It is a proven fact that stress is a huge factor for developing a disease and/or aggravate its symptoms.</p>\n<h5><em>Some of which are:</em></h5>\n<ul>\n<li>Heart diseases</li>\n<li>Gastrointestinal problems</li>\n<li>Obesity</li>\n<li>Depression</li>\n<li>Anxiety</li>\n<li>Alzheimer’s Disease</li>\n<li>Diabetes</li>\n<li><g class="gr_ gr_106 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins replaceWithoutSep" id="106" data-gr-id="106">Headache</g> and Migraine</li>\n<li>Muscle Pain</li>\n</ul>\n<p>The list goes on…</p>\n<p>Also, scientific studies have proven that stress can accelerate the aging process, as explained <a href="https://www.psychologytoday.com/blog/the-athletes-way/201404/emotional-distress-can-speed-cellular-aging" target="_blank" rel="noopener">here</a> in the article on how stress can speed up cellular aging.</p>\n<p>With the nature of my job being exposed to people with different health issues, I see all the time the difficulties faced when you are not at your optimum level of health. I feel so strongly about health awareness and disease prevention because I really and truly believe that we can do so much to prevent if not lower the risk of developing a disease.</p>\n<p>Among the many things we can stop from developing further, is <em>stress</em>, even I have my fair share of this, being a nurse is not an exception, in fact, the irony is that healthcare professionals take care of the sick but often forget to take care of themselves. That being said, due to shifts at work I started having issues with sleep patterns which ultimately contributed to headaches and really bad migraines. Until I discovered the power of yoga and meditation.</p>\n<p>&nbsp;</p>\n<h4>Yoga and Meditation</h4>\n<p><g class="gr_ gr_93 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="93" data-gr-id="93">Kahlmah</g> gives emphasis on this two exercises which are very closely related by nature of practice. <a href="../category/yoga/"><em>Yoga</em></a> as an active form of meditation and <a href="../category/meditation/"><em>Meditation</em></a>, an exercise of mindfulness, a complete physical awareness. I personally consider these two exercises as the best you can give to your body and <g class="gr_ gr_133 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar multiReplace" id="133" data-gr-id="133">being</g> as a whole. When I started my practice it has helped me tremendously, the ability to get in tune with your mind and body allows you to connect to your inner self which brings out a higher sense of wellbeing.</p>\n<p>&nbsp;</p>\n<h4>A little bit more about me…</h4>\n<p>I’ve mentioned about being a nurse, and you might have figured out I am a big fan of Yoga and Meditation. But if I am not doing <em>Asanas</em> (yoga posture) or meditating, I’m probably in the mountains! I love being outdoors and recently I found the love for mountain trekking/hiking and rock climbing.</p>\n<p>In my years, I have always been mindful about my health, even at an earlier age (not that I’m so old… I’m only 30) I was conscious about being fit mainly because I wanted to be able to do as many outdoor activities as I could. I enjoy them, which is lucky for me, but I understand that others may not find a 3-hour walk up a mountain enjoyable. But I don’t like to limit my choices for a healthier lifestyle to diets, supplements and gym membership because there are a lot more you can do than just that!</p>\n<p>What I say is, “life is easier if you choose to live better”, it all goes down to the choices we make. The one thing that got stuck in my head when I was still a student was this phrase <em><strong>“Prevention is Better than Cure”</strong></em> and it really is! So every time I get the chance I tell people we should do everything in our power to prevent being ill and aim to find that healthy balance, of course, life circumstances get in the way and also some diseases are just out of our control but our “<em>Health is our Responsibility” </em>and I strongly believe that we can always do something about it.</p>\n<p>&nbsp;</p>\n<h4>Turning into Blogging</h4>\n<p>&nbsp;</p>\n<p>In today’s age internet has made everything possible, I have been hooked into reading blogs recently and I’ve always wanted to have a voice to promote health and wellness, so I decided to start a blog of my own because I see this as a great platform for that voice.</p>\n<p>In this blog I focus on the things we can do <em>to promote a healthy lifestyle</em>, I put emphasis on <em>stress reduction </em>because stress is a factor to almost every disease there is and guess what? we can control stress, we can do something about it. As our tagline says, Healthy Mind, Body &amp; Soul, is a healthy life we should all aspire to live!</p>\n<p>&nbsp;</p>\n<blockquote>\n<p><em>“Let us take control of our health and well being before a disease takes control of our body and takes over our life”. – Rea </em>(with a wink!)</p>\n</blockquote>\n<p>&nbsp;</p>\n<p>Thanks for reading and again welcome to <em>Kahlmah</em> go check our articles you’re maybe just a click away to finding solutions to improve your health.</p>\n<p>&nbsp;</p>\n<p>See Y’all at the next blog post!</p>\n<p><strong><em>Rea Mutya</em></strong></p>\n<p>Founder, <g class="gr_ gr_79 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="79" data-gr-id="79">Kahlmah</g></p>\n</div>\n</div>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'About', '', 'inherit', 'closed', 'closed', '', '11-revision-v1', '', '', '2018-03-07 03:22:53', '2018-03-07 03:22:53', '', 11, 'http://www.kahlmah.com/11-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (877, 1, '2018-03-07 03:23:09', '2018-03-07 03:23:09', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<div class="et_pb_module et_pb_team_member  et_pb_team_member_0 et_pb_team_member_no_image et_pb_bg_layout_light clearfix">\n<div class="et_pb_team_member_description">\n<h3 style="text-align: left;">Hello and Welcome Everyone!</h3>\n<p><img class=" wp-image-861 alignleft" src="../wp-content/uploads/2018/03/Untitled-design-25-300x300.png" alt="" width="333" height="333" /></p>\n<p style="text-align: justify;">First of all, thank you for visiting <g class="gr_ gr_85 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="85" data-gr-id="85">Kahlmah</g>, my name is Rea I am the maker and the main author of this blog.</p>\n<h4 style="text-align: justify;"><strong></strong></h4>\n<h4 style="text-align: justify;"><strong>What is <g class="gr_ gr_174 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="174" data-gr-id="174">Kahlmah</g>?</strong></h4>\n<h4 style="text-align: justify;"><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"></em></h4>\n<h4 style="text-align: justify;"><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"><g class="gr_ gr_175 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="175" data-gr-id="175">Kahlmah</g></em><span style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"> is a health and wellness blog, it aims to help women gain control of their health, promote health and well-being for all ages. We are passionate to provide valuable information and useful tips on health and wellness. We strongly believe that health comes from the inside out. A </span><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;">Healthy Mind Body &amp; Soul</em><span style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"> is a healthy life we all should aspire to live.</span></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;">Where did it all start?</h4>\n</div>\n</div>\n<div class="et_pb_text et_pb_module et_pb_bg_layout_light et_pb_text_align_left  et_pb_text_0">\n<div class="et_pb_text_inner">\n<p>Let me begin by sharing what I do for a living, I am a nurse by profession. Nursing is an admirable vocation, being a nurse made me appreciate life better. I love the part of my job where I get to have an impact on someone’s life at the time they needed it the most.</p>\n<p>However, like any other job it comes with challenges, part of it is to be constantly exposed to stress. Every day you are surrounded by people with different illness, you are challenged to make that right critical decision, you are expected to be compassionate and understanding, you race time to finish everything and at the end of your shift, you go home feeling drained and exhausted. A similar scenario may be true to all of you working for a living. Today, <em>stress </em>is society’s common denominator. It is a proven fact that stress is a huge factor for developing a disease and/or aggravate its symptoms.</p>\n<h5><em>Some of which are:</em></h5>\n<ul>\n<li>Heart diseases</li>\n<li>Gastrointestinal problems</li>\n<li>Obesity</li>\n<li>Depression</li>\n<li>Anxiety</li>\n<li>Alzheimer’s Disease</li>\n<li>Diabetes</li>\n<li><g class="gr_ gr_106 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins replaceWithoutSep" id="106" data-gr-id="106">Headache</g> and Migraine</li>\n<li>Muscle Pain</li>\n</ul>\n<p>The list goes on…</p>\n<p>Also, scientific studies have proven that stress can accelerate the aging process, as explained <a href="https://www.psychologytoday.com/blog/the-athletes-way/201404/emotional-distress-can-speed-cellular-aging" target="_blank" rel="noopener">here</a> in the article on how stress can speed up cellular aging.</p>\n<p>With the nature of my job being exposed to people with different health issues, I see all the time the difficulties faced when you are not at your optimum level of health. I feel so strongly about health awareness and disease prevention because I really and truly believe that we can do so much to prevent if not lower the risk of developing a disease.</p>\n<p>Among the many things we can stop from developing further, is <em>stress</em>, even I have my fair share of this, being a nurse is not an exception, in fact, the irony is that healthcare professionals take care of the sick but often forget to take care of themselves. That being said, due to shifts at work I started having issues with sleep patterns which ultimately contributed to headaches and really bad migraines. Until I discovered the power of yoga and meditation.</p>\n<p>&nbsp;</p>\n<h4>Yoga and Meditation</h4>\n<p><g class="gr_ gr_93 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="93" data-gr-id="93">Kahlmah</g> gives emphasis on this two exercises which are very closely related by nature of practice. <a href="../category/yoga/"><em>Yoga</em></a> as an active form of meditation and <a href="../category/meditation/"><em>Meditation</em></a>, an exercise of mindfulness, a complete physical awareness. I personally consider these two exercises as the best you can give to your body and <g class="gr_ gr_133 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar multiReplace" id="133" data-gr-id="133">being</g> as a whole. When I started my practice it has helped me tremendously, the ability to get in tune with your mind and body allows you to connect to your inner self which brings out a higher sense of wellbeing.</p>\n<p>&nbsp;</p>\n<h4>A little bit more about me…</h4>\n<p>I’ve mentioned about being a nurse, and you might have figured out I am a big fan of Yoga and Meditation. But if I am not doing <em>Asanas</em> (yoga posture) or meditating, I’m probably in the mountains! I love being outdoors and recently I found the love for mountain trekking/hiking and rock climbing.</p>\n<p>In my years, I have always been mindful about my health, even at an earlier age (not that I’m so old… I’m only 30) I was conscious about being fit mainly because I wanted to be able to do as many outdoor activities as I could. I enjoy them, which is lucky for me, but I understand that others may not find a 3-hour walk up a mountain enjoyable. But I don’t like to limit my choices for a healthier lifestyle to diets, supplements and gym membership because there are a lot more you can do than just that!</p>\n<p>What I say is, “life is easier if you choose to live better”, it all goes down to the choices we make. The one thing that got stuck in my head when I was still a student was this phrase <em><strong>“Prevention is Better than Cure”</strong></em> and it really is! So every time I get the chance I tell people we should do everything in our power to prevent being ill and aim to find that healthy balance, of course, life circumstances get in the way and also some diseases are just out of our control but our “<em>Health is our Responsibility” </em>and I strongly believe that we can always do something about it.</p>\n<p>&nbsp;</p>\n<h4>Turning into Blogging</h4>\n<p>&nbsp;</p>\n<p>In today’s age internet has made everything possible, I have been hooked into reading blogs recently and I’ve always wanted to have a voice to promote health and wellness, so I decided to start a blog of my own because I see this as a great platform for that voice.</p>\n<p>In this blog I focus on the things we can do <em>to promote a healthy lifestyle</em>, I put emphasis on <em>stress reduction </em>because stress is a factor to almost every disease there is and guess what? we can control stress, we can do something about it. As our tagline says, Healthy Mind, Body &amp; Soul, is a healthy life we should all aspire to live!</p>\n<p>&nbsp;</p>\n<blockquote>\n<p><em>“Let us take control of our health and well being before a disease takes control of our body and takes over our life”. – Rea </em>(with a wink!)</p>\n</blockquote>\n<p>&nbsp;</p>\n<p>Thanks for reading and again welcome to <em>Kahlmah</em> go check our articles you’re maybe just a click away to finding solutions to improve your health.</p>\n<p>&nbsp;</p>\n<p>See Y’all at the next blog post!</p>\n<p><strong><em>Rea Mutya</em></strong></p>\n<p>Founder, <g class="gr_ gr_79 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="79" data-gr-id="79">Kahlmah</g></p>\n</div>\n</div>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'About', '', 'inherit', 'closed', 'closed', '', '11-revision-v1', '', '', '2018-03-07 03:23:09', '2018-03-07 03:23:09', '', 11, 'http://www.kahlmah.com/11-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (878, 1, '2018-03-07 03:23:22', '2018-03-07 03:23:22', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<div class="et_pb_module et_pb_team_member  et_pb_team_member_0 et_pb_team_member_no_image et_pb_bg_layout_light clearfix">\n<div class="et_pb_team_member_description">\n<h3 style="text-align: left;">Hello and Welcome Everyone!</h3>\n<p><img class=" wp-image-861 alignleft" src="../wp-content/uploads/2018/03/Untitled-design-25-300x300.png" alt="" width="333" height="333" /></p>\n<p style="text-align: justify;">First of all, thank you for visiting <g class="gr_ gr_85 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="85" data-gr-id="85">Kahlmah</g>, my name is Rea I am the maker and the main author of this blog.</p>\n<h4 style="text-align: justify;"><strong></strong></h4>\n<h4 style="text-align: justify;"><strong>What is <g class="gr_ gr_174 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="174" data-gr-id="174">Kahlmah</g>?</strong></h4>\n<h4 style="text-align: justify;"><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"></em></h4>\n<h4 style="text-align: justify;"><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"><g class="gr_ gr_175 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="175" data-gr-id="175">Kahlmah</g></em><span style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"> is a health and wellness blog, it aims to help women gain control of their health, promote health and well-being for all ages. We are passionate to provide valuable information and useful tips on health and wellness. We strongly believe that health comes from the inside out. A </span><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;">Healthy Mind Body &amp; Soul</em><span style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"> is a healthy life we all should aspire to live.</span></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;">Where did it all start?</h4>\n</div>\n</div>\n<div class="et_pb_text et_pb_module et_pb_bg_layout_light et_pb_text_align_left  et_pb_text_0">\n<div class="et_pb_text_inner">\n<p>Let me begin by sharing what I do for a living, I am a nurse by profession. Nursing is an admirable vocation, being a nurse made me appreciate life better. I love the part of my job where I get to have an impact on someone’s life at the time they needed it the most.</p>\n<p>However, like any other job it comes with challenges, part of it is to be constantly exposed to stress. Every day you are surrounded by people with different illness, you are challenged to make that right critical decision, you are expected to be compassionate and understanding, you race time to finish everything and at the end of your shift, you go home feeling drained and exhausted. A similar scenario may be true to all of you working for a living. Today, <em>stress </em>is society’s common denominator. It is a proven fact that stress is a huge factor for developing a disease and/or aggravate its symptoms.</p>\n<h5><em>Some of which are:</em></h5>\n<ul>\n<li>Heart diseases</li>\n<li>Gastrointestinal problems</li>\n<li>Obesity</li>\n<li>Depression</li>\n<li>Anxiety</li>\n<li>Alzheimer’s Disease</li>\n<li>Diabetes</li>\n<li><g class="gr_ gr_106 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins replaceWithoutSep" id="106" data-gr-id="106">Headache</g> and Migraine</li>\n<li>Muscle Pain</li>\n</ul>\n<p>The list goes on…</p>\n<p>Also, scientific studies have proven that stress can accelerate the aging process, as explained <a href="https://www.psychologytoday.com/blog/the-athletes-way/201404/emotional-distress-can-speed-cellular-aging" target="_blank" rel="noopener">here</a> in the article on how stress can speed up cellular aging.</p>\n<p>With the nature of my job being exposed to people with different health issues, I see all the time the difficulties faced when you are not at your optimum level of health. I feel so strongly about health awareness and disease prevention because I really and truly believe that we can do so much to prevent if not lower the risk of developing a disease.</p>\n<p>Among the many things we can stop from developing further, is <em>stress</em>, even I have my fair share of this, being a nurse is not an exception, in fact, the irony is that healthcare professionals take care of the sick but often forget to take care of themselves. That being said, due to shifts at work I started having issues with sleep patterns which ultimately contributed to headaches and really bad migraines. Until I discovered the power of yoga and meditation.</p>\n<p>&nbsp;</p>\n<h4>Yoga and Meditation</h4>\n<p><g class="gr_ gr_93 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="93" data-gr-id="93">Kahlmah</g> gives emphasis on this two exercises which are very closely related by nature of practice. <a href="../category/yoga/"><em>Yoga</em></a> as an active form of meditation and <a href="../category/meditation/"><em>Meditation</em></a>, an exercise of mindfulness, a complete physical awareness. I personally consider these two exercises as the best you can give to your body and <g class="gr_ gr_133 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar multiReplace" id="133" data-gr-id="133">being</g> as a whole. When I started my practice it has helped me tremendously, the ability to get in tune with your mind and body allows you to connect to your inner self which brings out a higher sense of wellbeing.</p>\n<p>&nbsp;</p>\n<h4>A little bit more about me…</h4>\n<p>I’ve mentioned about being a nurse, and you might have figured out I am a big fan of Yoga and Meditation. But if I am not doing <em>Asanas</em> (yoga posture) or meditating, I’m probably in the mountains! I love being outdoors and recently I found the love for mountain trekking/hiking and rock climbing.</p>\n<p>In my years, I have always been mindful about my health, even at an earlier age (not that I’m so old… I’m only 30) I was conscious about being fit mainly because I wanted to be able to do as many outdoor activities as I could. I enjoy them, which is lucky for me, but I understand that others may not find a 3-hour walk up a mountain enjoyable. But I don’t like to limit my choices for a healthier lifestyle to diets, supplements and gym membership because there are a lot more you can do than just that!</p>\n<p>What I say is, “life is easier if you choose to live better”, it all goes down to the choices we make. The one thing that got stuck in my head when I was still a student was this phrase <em><strong>“Prevention is Better than Cure”</strong></em> and it really is! So every time I get the chance I tell people we should do everything in our power to prevent being ill and aim to find that healthy balance, of course, life circumstances get in the way and also some diseases are just out of our control but our “<em>Health is our Responsibility” </em>and I strongly believe that we can always do something about it.</p>\n<p>&nbsp;</p>\n<h4>Turning into Blogging</h4>\n<p>&nbsp;</p>\n<p>In today’s age internet has made everything possible, I have been hooked into reading blogs recently and I’ve always wanted to have a voice to promote health and wellness, so I decided to start a blog of my own because I see this as a great platform for that voice.</p>\n<p>In this blog I focus on the things we can do <em>to promote a healthy lifestyle</em>, I put emphasis on <em>stress reduction </em>because stress is a factor to almost every disease there is and guess what? we can control stress, we can do something about it. As our tagline says, Healthy Mind, Body &amp; Soul, is a healthy life we should all aspire to live!</p>\n<p>&nbsp;</p>\n<blockquote>\n<p><em>“Let us take control of our health and well being before a disease takes control of our body and takes over our life”. – Rea </em>(with a wink!)</p>\n</blockquote>\n<p>&nbsp;</p>\n<p>Thanks for reading and again welcome to <em>Kahlmah</em> go check our articles you’re maybe just a click away to finding solutions to improve your health.</p>\n<p>&nbsp;</p>\n<p>See Y’all at the next blog post!</p>\n<p><strong><em>Rea Mutya</em></strong></p>\n<p>Founder, <g class="gr_ gr_79 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="79" data-gr-id="79">Kahlmah</g></p>\n</div>\n</div>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'About', '', 'inherit', 'closed', 'closed', '', '11-revision-v1', '', '', '2018-03-07 03:23:22', '2018-03-07 03:23:22', '', 11, 'http://www.kahlmah.com/11-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (879, 1, '2018-03-07 03:23:35', '2018-03-07 03:23:35', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<div class="et_pb_module et_pb_team_member  et_pb_team_member_0 et_pb_team_member_no_image et_pb_bg_layout_light clearfix">\n<div class="et_pb_team_member_description">\n<h3 style="text-align: left;">Hello and Welcome Everyone!</h3>\n<p><img class=" wp-image-861 alignleft" src="../wp-content/uploads/2018/03/Untitled-design-25-300x300.png" alt="" width="333" height="333" /></p>\n<p style="text-align: justify;">First of all, thank you for visiting <g class="gr_ gr_85 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="85" data-gr-id="85">Kahlmah</g>, my name is Rea I am the maker and the main author of this blog.</p>\n<h4 style="text-align: justify;"><strong></strong></h4>\n<h4 style="text-align: justify;"><strong>What is <g class="gr_ gr_174 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="174" data-gr-id="174">Kahlmah</g>?</strong></h4>\n<h4 style="text-align: justify;"><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"></em></h4>\n<h4 style="text-align: justify;"><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"><g class="gr_ gr_175 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="175" data-gr-id="175">Kahlmah</g></em><span style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"> is a health and wellness blog, it aims to help women gain control of their health, promote health and well-being for all ages. We are passionate to provide valuable information and useful tips on health and wellness. We strongly believe that health comes from the inside out. A </span><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;">Healthy Mind Body &amp; Soul</em><span style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"> is a healthy life we all should aspire to live.</span></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;">Where did it all start?</h4>\n</div>\n</div>\n<div class="et_pb_text et_pb_module et_pb_bg_layout_light et_pb_text_align_left  et_pb_text_0">\n<div class="et_pb_text_inner">\n<p>Let me begin by sharing what I do for a living, I am a nurse by profession. Nursing is an admirable vocation, being a nurse made me appreciate life better. I love the part of my job where I get to have an impact on someone’s life at the time they needed it the most.</p>\n<p>However, like any other job it comes with challenges, part of it is to be constantly exposed to stress. Every day you are surrounded by people with different illness, you are challenged to make that right critical decision, you are expected to be compassionate and understanding, you race time to finish everything and at the end of your shift, you go home feeling drained and exhausted. A similar scenario may be true to all of you working for a living. Today, <em>stress </em>is society’s common denominator. It is a proven fact that stress is a huge factor for developing a disease and/or aggravate its symptoms.</p>\n<h5><em>Some of which are:</em></h5>\n<ul>\n<li>Heart diseases</li>\n<li>Gastrointestinal problems</li>\n<li>Obesity</li>\n<li>Depression</li>\n<li>Anxiety</li>\n<li>Alzheimer’s Disease</li>\n<li>Diabetes</li>\n<li><g class="gr_ gr_106 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins replaceWithoutSep" id="106" data-gr-id="106">Headache</g> and Migraine</li>\n<li>Muscle Pain</li>\n</ul>\n<p>The list goes on…</p>\n<p>Also, scientific studies have proven that stress can accelerate the aging process, as explained <a href="https://www.psychologytoday.com/blog/the-athletes-way/201404/emotional-distress-can-speed-cellular-aging" target="_blank" rel="noopener">here</a> in the article on how stress can speed up cellular aging.</p>\n<p>With the nature of my job being exposed to people with different health issues, I see all the time the difficulties faced when you are not at your optimum level of health. I feel so strongly about health awareness and disease prevention because I really and truly believe that we can do so much to prevent if not lower the risk of developing a disease.</p>\n<p>Among the many things we can stop from developing further, is <em>stress</em>, even I have my fair share of this, being a nurse is not an exception, in fact, the irony is that healthcare professionals take care of the sick but often forget to take care of themselves. That being said, due to shifts at work I started having issues with sleep patterns which ultimately contributed to headaches and really bad migraines. Until I discovered the power of yoga and meditation.</p>\n<p>&nbsp;</p>\n<h4>Yoga and Meditation</h4>\n<p><g class="gr_ gr_93 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="93" data-gr-id="93">Kahlmah</g> gives emphasis on this two exercises which are very closely related by nature of practice. <a href="../category/yoga/"><em>Yoga</em></a> as an active form of meditation and <a href="../category/meditation/"><em>Meditation</em></a>, an exercise of mindfulness, a complete physical awareness. I personally consider these two exercises as the best you can give to your body and <g class="gr_ gr_133 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar multiReplace" id="133" data-gr-id="133">being</g> as a whole. When I started my practice it has helped me tremendously, the ability to get in tune with your mind and body allows you to connect to your inner self which brings out a higher sense of wellbeing.</p>\n<p>&nbsp;</p>\n<h4>A little bit more about me…</h4>\n<p>I’ve mentioned about being a nurse, and you might have figured out I am a big fan of Yoga and Meditation. But if I am not doing <em>Asanas</em> (yoga posture) or meditating, I’m probably in the mountains! I love being outdoors and recently I found the love for mountain trekking/hiking and rock climbing.</p>\n<p>In my years, I have always been mindful about my health, even at an earlier age (not that I’m so old… I’m only 30) I was conscious about being fit mainly because I wanted to be able to do as many outdoor activities as I could. I enjoy them, which is lucky for me, but I understand that others may not find a 3-hour walk up a mountain enjoyable. But I don’t like to limit my choices for a healthier lifestyle to diets, supplements and gym membership because there are a lot more you can do than just that!</p>\n<p>What I say is, “life is easier if you choose to live better”, it all goes down to the choices we make. The one thing that got stuck in my head when I was still a student was this phrase <em><strong>“Prevention is Better than Cure”</strong></em> and it really is! So every time I get the chance I tell people we should do everything in our power to prevent being ill and aim to find that healthy balance, of course, life circumstances get in the way and also some diseases are just out of our control but our “<em>Health is our Responsibility” </em>and I strongly believe that we can always do something about it.</p>\n<p>&nbsp;</p>\n<h4>Turning into Blogging</h4>\n<p>&nbsp;</p>\n<p>In today’s age internet has made everything possible, I have been hooked into reading blogs recently and I’ve always wanted to have a voice to promote health and wellness, so I decided to start a blog of my own because I see this as a great platform for that voice.</p>\n<p>In this blog I focus on the things we can do <em>to promote a healthy lifestyle</em>, I put emphasis on <em>stress reduction </em>because stress is a factor to almost every disease there is and guess what? we can control stress, we can do something about it. As our tagline says, Healthy Mind, Body &amp; Soul, is a healthy life we should all aspire to live!</p>\n<p>&nbsp;</p>\n<blockquote>\n<p><em>“Let us take control of our health and well being before a disease takes control of our body and takes over our life”. – Rea </em>(with a wink!)</p>\n</blockquote>\n<p>&nbsp;</p>\n<p>Thanks for reading and again welcome to <em>Kahlmah</em> go check our articles you’re maybe just a click away to finding solutions to improve your health.</p>\n<p>&nbsp;</p>\n<p>See Y’all at the next blog post!</p>\n<p><strong><em>Rea Mutya</em></strong></p>\n<p>Founder, <g class="gr_ gr_79 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="79" data-gr-id="79">Kahlmah</g></p>\n</div>\n</div>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'About', '', 'inherit', 'closed', 'closed', '', '11-revision-v1', '', '', '2018-03-07 03:23:35', '2018-03-07 03:23:35', '', 11, 'http://www.kahlmah.com/11-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (881, 1, '2018-03-07 03:24:14', '2018-03-07 03:24:14', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<div class="et_pb_module et_pb_team_member  et_pb_team_member_0 et_pb_team_member_no_image et_pb_bg_layout_light clearfix">\n<div class="et_pb_team_member_description">\n<h3 style="text-align: left;"></h3>\n<h3 style="text-align: left;">Hello and Welcome Everyone!</h3>\n<p><img class=" wp-image-861 alignleft" src="../wp-content/uploads/2018/03/Untitled-design-25-300x300.png" alt="" width="333" height="333" /></p>\n<p style="text-align: justify;">First of all, thank you for visiting <g class="gr_ gr_85 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="85" data-gr-id="85">Kahlmah</g>, my name is Rea I am the maker and the main author of this blog.</p>\n<h4 style="text-align: justify;"><strong></strong></h4>\n<h4 style="text-align: justify;"><strong>What is <g class="gr_ gr_174 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="174" data-gr-id="174">Kahlmah</g>?</strong></h4>\n<h4 style="text-align: justify;"><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"></em></h4>\n<h4 style="text-align: justify;"><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"><g class="gr_ gr_175 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="175" data-gr-id="175">Kahlmah</g></em><span style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"> is a health and wellness blog, it aims to help women gain control of their health, promote health and well-being for all ages. We are passionate to provide valuable information and useful tips on health and wellness. We strongly believe that health comes from the inside out. A </span><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;">Healthy Mind Body &amp; Soul</em><span style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"> is a healthy life we all should aspire to live.</span></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;">Where did it all start?</h4>\n</div>\n</div>\n<div class="et_pb_text et_pb_module et_pb_bg_layout_light et_pb_text_align_left  et_pb_text_0">\n<div class="et_pb_text_inner">\n<p>Let me begin by sharing what I do for a living, I am a nurse by profession. Nursing is an admirable vocation, being a nurse made me appreciate life better. I love the part of my job where I get to have an impact on someone’s life at the time they needed it the most.</p>\n<p>However, like any other job it comes with challenges, part of it is to be constantly exposed to stress. Every day you are surrounded by people with different illness, you are challenged to make that right critical decision, you are expected to be compassionate and understanding, you race time to finish everything and at the end of your shift, you go home feeling drained and exhausted. A similar scenario may be true to all of you working for a living. Today, <em>stress </em>is society’s common denominator. It is a proven fact that stress is a huge factor for developing a disease and/or aggravate its symptoms.</p>\n<h5><em>Some of which are:</em></h5>\n<ul>\n<li>Heart diseases</li>\n<li>Gastrointestinal problems</li>\n<li>Obesity</li>\n<li>Depression</li>\n<li>Anxiety</li>\n<li>Alzheimer’s Disease</li>\n<li>Diabetes</li>\n<li><g class="gr_ gr_106 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins replaceWithoutSep" id="106" data-gr-id="106">Headache</g> and Migraine</li>\n<li>Muscle Pain</li>\n</ul>\n<p>The list goes on…</p>\n<p>Also, scientific studies have proven that stress can accelerate the aging process, as explained <a href="https://www.psychologytoday.com/blog/the-athletes-way/201404/emotional-distress-can-speed-cellular-aging" target="_blank" rel="noopener">here</a> in the article on how stress can speed up cellular aging.</p>\n<p>With the nature of my job being exposed to people with different health issues, I see all the time the difficulties faced when you are not at your optimum level of health. I feel so strongly about health awareness and disease prevention because I really and truly believe that we can do so much to prevent if not lower the risk of developing a disease.</p>\n<p>Among the many things we can stop from developing further, is <em>stress</em>, even I have my fair share of this, being a nurse is not an exception, in fact, the irony is that healthcare professionals take care of the sick but often forget to take care of themselves. That being said, due to shifts at work I started having issues with sleep patterns which ultimately contributed to headaches and really bad migraines. Until I discovered the power of yoga and meditation.</p>\n<p>&nbsp;</p>\n<h4>Yoga and Meditation</h4>\n<p><g class="gr_ gr_93 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="93" data-gr-id="93">Kahlmah</g> gives emphasis on this two exercises which are very closely related by nature of practice. <a href="../category/yoga/"><em>Yoga</em></a> as an active form of meditation and <a href="../category/meditation/"><em>Meditation</em></a>, an exercise of mindfulness, a complete physical awareness. I personally consider these two exercises as the best you can give to your body and <g class="gr_ gr_133 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar multiReplace" id="133" data-gr-id="133">being</g> as a whole. When I started my practice it has helped me tremendously, the ability to get in tune with your mind and body allows you to connect to your inner self which brings out a higher sense of wellbeing.</p>\n<p>&nbsp;</p>\n<h4>A little bit more about me…</h4>\n<p>I’ve mentioned about being a nurse, and you might have figured out I am a big fan of Yoga and Meditation. But if I am not doing <em>Asanas</em> (yoga posture) or meditating, I’m probably in the mountains! I love being outdoors and recently I found the love for mountain trekking/hiking and rock climbing.</p>\n<p>In my years, I have always been mindful about my health, even at an earlier age (not that I’m so old… I’m only 30) I was conscious about being fit mainly because I wanted to be able to do as many outdoor activities as I could. I enjoy them, which is lucky for me, but I understand that others may not find a 3-hour walk up a mountain enjoyable. But I don’t like to limit my choices for a healthier lifestyle to diets, supplements and gym membership because there are a lot more you can do than just that!</p>\n<p>What I say is, “life is easier if you choose to live better”, it all goes down to the choices we make. The one thing that got stuck in my head when I was still a student was this phrase <em><strong>“Prevention is Better than Cure”</strong></em> and it really is! So every time I get the chance I tell people we should do everything in our power to prevent being ill and aim to find that healthy balance, of course, life circumstances get in the way and also some diseases are just out of our control but our “<em>Health is our Responsibility” </em>and I strongly believe that we can always do something about it.</p>\n<p>&nbsp;</p>\n<h4>Turning into Blogging</h4>\n<p>&nbsp;</p>\n<p>In today’s age internet has made everything possible, I have been hooked into reading blogs recently and I’ve always wanted to have a voice to promote health and wellness, so I decided to start a blog of my own because I see this as a great platform for that voice.</p>\n<p>In this blog I focus on the things we can do <em>to promote a healthy lifestyle</em>, I put emphasis on <em>stress reduction </em>because stress is a factor to almost every disease there is and guess what? we can control stress, we can do something about it. As our tagline says, Healthy Mind, Body &amp; Soul, is a healthy life we should all aspire to live!</p>\n<p>&nbsp;</p>\n<blockquote>\n<p><em>“Let us take control of our health and well being before a disease takes control of our body and takes over our life”. – Rea </em>(with a wink!)</p>\n</blockquote>\n<p>&nbsp;</p>\n<p>Thanks for reading and again welcome to <em>Kahlmah</em> go check our articles you’re maybe just a click away to finding solutions to improve your health.</p>\n<p>&nbsp;</p>\n<p>See Y’all at the next blog post!</p>\n<p><strong><em>Rea Mutya</em></strong></p>\n<p>Founder, <g class="gr_ gr_79 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="79" data-gr-id="79">Kahlmah</g></p>\n</div>\n</div>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'About', '', 'inherit', 'closed', 'closed', '', '11-revision-v1', '', '', '2018-03-07 03:24:14', '2018-03-07 03:24:14', '', 11, 'http://www.kahlmah.com/11-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (884, 1, '2018-03-07 03:31:37', '2018-03-07 03:31:37', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<div class="et_pb_module et_pb_team_member  et_pb_team_member_0 et_pb_team_member_no_image et_pb_bg_layout_light clearfix">\n<div class="et_pb_team_member_description">\n<h3 style="text-align: left;"></h3>\n<h3 style="text-align: left;">Hello and Welcome Everyone!</h3>\n<p><img class=" wp-image-861 alignleft" src="../wp-content/uploads/2018/03/Untitled-design-25-300x300.png" alt="" width="333" height="333" /></p>\n<p style="text-align: justify;">First of all, thank you for visiting <g class="gr_ gr_85 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="85" data-gr-id="85">Kahlmah</g>, my name is Rea I am the maker and the main author of this blog.</p>\n<h4 style="text-align: justify;"><strong></strong></h4>\n<h4 style="text-align: justify;"><strong>What is <g class="gr_ gr_174 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="174" data-gr-id="174">Kahlmah</g>?</strong></h4>\n<h4 style="text-align: justify;"><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"></em></h4>\n<h4 style="text-align: justify;"><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"><g class="gr_ gr_175 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="175" data-gr-id="175">Kahlmah</g></em><span style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"> is a health and wellness blog, it aims to help women gain control of their health, promote health and well-being for all ages. We are passionate to provide valuable information and useful tips on health and wellness. We strongly believe that health comes from the inside out. A </span><em style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;">Healthy Mind Body & Soul</em><span style="font-size: 20px; color: #666666; font-family: Imprima, Helvetica, Arial, Lucida, sans-serif; font-weight: 500;"> is a healthy life we all should aspire to live.</span></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;"></h4>\n<h4 style="text-align: justify;">Where did it all start?</h4>\n</div>\n</div>\n<div class="et_pb_text et_pb_module et_pb_bg_layout_light et_pb_text_align_left  et_pb_text_0">\n<div class="et_pb_text_inner">\n<p>Let me begin by sharing what I do for a living, I am a nurse by profession. Nursing is an admirable vocation, being a nurse made me appreciate life better. I love the part of my job where I get to have an impact on someone’s life at the time they needed it the most.</p>\n<p>However, like any other job it comes with challenges, part of it is to be constantly exposed to stress. Every day you are surrounded by people with different illness, you are challenged to make that right critical decision, you are expected to be compassionate and understanding, you race time to finish everything and at the end of your shift, you go home feeling drained and exhausted. A similar scenario may be true to all of you working for a living. Today, <em>stress </em>is society’s common denominator. It is a proven fact that stress is a huge factor for developing a disease and/or aggravate its symptoms.</p>\n<h5><em>Some of which are:</em></h5>\n<ul>\n<li>Heart diseases</li>\n<li>Gastrointestinal problems</li>\n<li>Obesity</li>\n<li>Depression</li>\n<li>Anxiety</li>\n<li>Alzheimer’s Disease</li>\n<li>Diabetes</li>\n<li><g class="gr_ gr_106 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins replaceWithoutSep" id="106" data-gr-id="106">Headache</g> and Migraine</li>\n<li>Muscle Pain</li>\n</ul>\n<p>The list goes on…</p>\n<p>Also, scientific studies have proven that stress can accelerate the aging process, as explained <a href="https://www.psychologytoday.com/blog/the-athletes-way/201404/emotional-distress-can-speed-cellular-aging" target="_blank" rel="noopener">here</a> in the article on how stress can speed up cellular aging.</p>\n<p>With the nature of my job being exposed to people with different health issues, I see all the time the difficulties faced when you are not at your optimum level of health. I feel so strongly about health awareness and disease prevention because I really and truly believe that we can do so much to prevent if not lower the risk of developing a disease.</p>\n<p>Among the many things we can stop from developing further, is <em>stress</em>, even I have my fair share of this, being a nurse is not an exception, in fact, the irony is that healthcare professionals take care of the sick but often forget to take care of themselves. That being said, due to shifts at work I started having issues with sleep patterns which ultimately contributed to headaches and really bad migraines. Until I discovered the power of yoga and meditation.</p>\n<p> </p>\n<h4>Yoga and Meditation</h4>\n<p><g class="gr_ gr_93 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="93" data-gr-id="93">Kahlmah</g> gives emphasis on this two exercises which are very closely related by nature of practice. <a href="../category/yoga/"><em>Yoga</em></a> as an active form of meditation and <a href="../category/meditation/"><em>Meditation</em></a>, an exercise of mindfulness, a complete physical awareness. I personally consider these two exercises as the best you can give to your body and <g class="gr_ gr_133 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar multiReplace" id="133" data-gr-id="133">being</g> as a whole. When I started my practice it has helped me tremendously, the ability to get in tune with your mind and body allows you to connect to your inner self which brings out a higher sense of wellbeing.</p>\n<p> </p>\n<h4>A little bit more about me…</h4>\n<p>I’ve mentioned about being a nurse, and you might have figured out I am a big fan of Yoga and Meditation. But if I am not doing <em>Asanas</em> (yoga posture) or meditating, I’m probably in the mountains! I love being outdoors and recently I found the love for mountain trekking/hiking and rock climbing.</p>\n<p>In my years, I have always been mindful about my health, even at an earlier age (not that I’m so old… I’m only 30) I was conscious about being fit mainly because I wanted to be able to do as many outdoor activities as I could. I enjoy them, which is lucky for me, but I understand that others may not find a 3-hour walk up a mountain enjoyable. But I don’t like to limit my choices for a healthier lifestyle to diets, supplements and gym membership because there are a lot more you can do than just that!</p>\n<p>What I say is, “life is easier if you choose to live better”, it all goes down to the choices we make. The one thing that got stuck in my head when I was still a student was this phrase <em><strong>“Prevention is Better than Cure”</strong></em> and it really is! So every time I get the chance I tell people we should do everything in our power to prevent being ill and aim to find that healthy balance, of course, life circumstances get in the way and also some diseases are just out of our control but our “<em>Health is our Responsibility” </em>and I strongly believe that we can always do something about it.</p>\n<p> </p>\n<h4>Turning into Blogging</h4>\n<p> </p>\n<p>In today’s age internet has made everything possible, I have been hooked into reading blogs recently and I’ve always wanted to have a voice to promote health and wellness, so I decided to start a blog of my own because I see this as a great platform for that voice.</p>\n<p>In this blog I focus on the things we can do <em>to promote a healthy lifestyle</em>, I put emphasis on <em>stress reduction </em>because stress is a factor to almost every disease there is and guess what? we can control stress, we can do something about it. As our tagline says, Healthy Mind, Body & Soul, is a healthy life we should all aspire to live!</p>\n<p> </p>\n<blockquote>\n<p><em>“Let us take control of our health and well being before a disease takes control of our body and takes over our life”. – Rea </em>(with a wink!)</p>\n</blockquote>\n<p> </p>\n<p>Thanks for reading and again welcome to <em>Kahlmah</em> go check our articles you’re maybe just a click away to finding solutions to improve your health.</p>\n<p> </p>\n<p>See Y’all at the next blog post!</p>\n<p><strong><em>Rea Mutya</em></strong></p>\n<p>Founder, <g class="gr_ gr_79 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="79" data-gr-id="79">Kahlmah</g></p>\n</div>\n</div>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" saved_tabs="all" global_module="440"][et_pb_row custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]<h3 style="text-align: center;">Receive Free newsletter!</h3>\n<p style="text-align: center;"><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellness each week. These articles contain valuable information on how to maintain and improve your health and wellbeing. Enter your first name and email address to take advantage of these free newsletters on health and wellness.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_signup mailchimp_list="977e723d99" mailchimp_account_name="Kahlmah newsletter" mailchimp_api_key="c54d4446001d8f6dbacc6c3585ab53bc-us17" name_field="on" success_action="redirect" success_redirect_url="http://www.kahlmah.com/?page_id=703&et_fb=1" button_text="Send me Free Newsletter" background_color="rgba(222,113,88,0)" _builder_version="3.0.105" header_font="||||||||" body_font="||||||||" result_message_font="||||||||" border_width_all_fields="1px" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"][/et_pb_signup][/et_pb_column][/et_pb_row][/et_pb_section]', 'About', '', 'inherit', 'closed', 'closed', '', '11-revision-v1', '', '', '2018-03-07 03:31:37', '2018-03-07 03:31:37', '', 11, 'http://www.kahlmah.com/11-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (888, 1, '2018-03-07 11:39:19', '2018-03-07 11:39:19', '[et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.105"][et_pb_fullwidth_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-4.jpg" _builder_version="3.0.105"][/et_pb_fullwidth_image][/et_pb_section][et_pb_section fb_built="1" admin_label="About Us Section" _builder_version="3.0.83" custom_padding="110px|0px|110px|0px"][et_pb_row custom_padding="|||" admin_label="Row" _builder_version="3.0.89"][et_pb_column type="1_2" _builder_version="3.0.83" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.89" text_font="||||||||" header_font="||||||||" header_2_font="Poppins|500||on|||||" header_2_font_size="16px" header_2_text_color="rgba(0,0,0,0.2)" header_2_letter_spacing="1px" header_2_line_height="1.3em" custom_margin="||20px|" saved_tabs="all" locked="off"]<h2>About Us</h2>[/et_pb_text][et_pb_text _builder_version="3.0.105" text_font="||||||||" header_font="||||||||" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_text_color="#44d89e" header_3_line_height="1.4em"]<h3><span style="color: #82645b;">"We believe that a healthy mind<g class="gr_ gr_5 gr-alert gr_gramm gr_inline_cards gr_run_anim Style replaceWithoutSep" id="5" data-gr-id="5">,body</g> <g class="gr_ gr_3 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation only-ins replaceWithoutSep" id="3" data-gr-id="3">and</g> soul is a healthy life we should all aspire to live".</span></h3>[/et_pb_text][et_pb_text _builder_version="3.0.89" text_font="Open Sans||||||||" text_font_size="15px" text_text_color="#486066" text_line_height="1.8em" header_font="||||||||"]<h4>What is <g class="gr_ gr_7 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="7" data-gr-id="7">Kahlmah</g>?</h4>\n<p><em><g class="gr_ gr_9 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="9" 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button_border_width="2px" button_border_color="#e02b20" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off"][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_testimonial author="Rea Mutya" job_title="Founder" company_name="Kahlmah" portrait_url="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-12.png" quote_icon="off" use_background_color="off" background_layout="light" portrait_width="50px" portrait_height="50px" _builder_version="3.0.105" body_font="Open Sans||||||||" body_font_size="15px" body_text_color="#486066" body_line_height="1.8em"]<p style="text-align: left;">Hi there!</p>\n<p>My name is Rea, founder and the main author of <g class="gr_ gr_11 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="11" 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INSERT INTO `wp_fvfy_posts` VALUES (890, 1, '2018-03-07 12:17:15', '2018-03-07 12:17:15', '[et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text admin_label="Text" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"]<p>Our brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.</p>\n<p>&nbsp;</p>\n<p><em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.</p>\n<p>&nbsp;</p>\n<p>Among the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.</p>\n<p>&nbsp;</p>\n<p>Although a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.</p>\n<p>&nbsp;</p>\n<p>So, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful. </em></strong>There''s this saying that goes "it''s all in the mind", so tackle the mind head-on!</p>\n<h4></h4>\n<h4></h4>\n<h4>Meditation</h4>\n<p>&nbsp;</p>\n<p><strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.</p>\n<p>&nbsp;</p>\n<p>A wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.</p>\n<p>A scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a></p>\n<h5></h5>\n<h5>Among the many benefits of meditation are:</h5>\n<ul>\n<li>Decrease in blood pressure</li>\n<li>Improves blood flow</li>\n<li>Decrease in heart rate</li>\n<li>Decrease anxiety</li>\n<li>Decrease cortisol level</li>\n<li>Promotes deep relaxation</li>\n<li>Decrease stress</li>\n<li>and many more</li>\n</ul>\n<p>&nbsp;</p>\n<p>There are three main forms of meditation: Physical posture, Mindfulness, and Mental silence. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.</p>\n<p>&nbsp;</p>\n<p>But I will not bore you into the details of all the types and techniques of meditation because there are literally hundreds of them, in my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.</p>\n<p><span style="color: #993300;"><strong>F.Y.I.</strong></span> : If you want to know more about all the main types of meditation this article presented it in details <a href="https://liveanddare.com/types-of-meditation">Types of Meditation.</a></p>\n<p>&nbsp;</p>\n<p>In whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.</p>\n<p>&nbsp;</p>\n<p><strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.</p>\n<p>&nbsp;</p>\n<p>You must examine your intentions and fully submit to the practice in order to benefit from it.</p>\n<h4></h4>\n<h4></h4>\n<h4>Expectations</h4>\n<p>&nbsp;</p>\n<p>The one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.</p>\n<p>Before even considering meditation settle your <em>expectation</em>.</p>\n<ul>\n<li>Meditation is an exercise, <strong><em>a mental exercise</em></strong>, like any other exercise it may or may not work for you.</li>\n<li>Meditation <em><strong>takes time</strong></em>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about <span style="color: #046300;"><em>it will not only add time but also quality to our lifetime.</em></span></li>\n<li>Meditation<strong><em> is a practice</em></strong>, a practice is an actual application and the key is to be <em>consistent in your practice</em>.</li>\n<li>Meditation <strong><em>is a process</em></strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\n</ul>\n<h4></h4>\n<p>&nbsp;</p>\n<h4>Basics of Meditation</h4>\n<p>&nbsp;</p>\n<p>A bit of a boring talk but the essential background. With reference to<em> Vedic</em> science, the human being is consist of three aspects:</p>\n<ol>\n<li><strong><em>The physical body</em></strong></li>\n<li><strong><em>Inner faculty</em>;</strong> This is the working consciousness, it is constantly changing\n<ul>\n<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\n<li><em>Intelect</em>, where we analyze, decide and judge</li>\n<li><em>Ego</em>, the doer, and the experiencer</li>\n<li>And the <em>memory</em></li>\n</ul>\n</li>\n<li><strong><em>Deep inner self</em></strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\n</ol>\n<p>&nbsp;</p>\n<p><strong>The Process</strong></p>\n<p>The <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a <em>conscious connection</em> to the <em>deep inner-self</em>. This process provides <em>inner peace</em> which ultimately <em>removes stress</em> and <em>improves overall health and well being.</em></p>\n<p>To understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.</p>\n<ul>\n<li><strong><em>Waking</em></strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\n<li><em><strong>Dreaming</strong></em>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\n<li><em><strong>Deep Sleep</strong></em>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\n</ul>\n<p>&nbsp;</p>\n<p>So yeah, the answer to all our troubled mind is a good snoring! The answer to getting away with stress is deep sleep, yes! you are right it is, not just stress but all feeling. But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us, w<span style="font-size: 20px;">hich was the case for me, I''ve always struggled to go on a deep sleep until I discovered the power of meditation.</span></p>\n<p><span style="font-size: 20px;">You can''t sleep because you are stressed, you are stressed because you can''t sleep, which one are you?</span></p>\n<p>&nbsp;</p>\n<p>In <em>meditation</em>, you go beyond the inner-faculty, in this process, you will experience the unity of <em>deep inner self</em> while <em>being aware</em> and <em>not asleep.</em></p>\n<p><span style="font-size: 20px;">The practice of </span><em style="font-size: 20px;">meditation</em><span style="font-size: 20px;"> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - </span><em style="font-size: 20px;">physical, mental, emotional and spiritual.</em></p>\n<h4></h4>\n<h4></h4>\n<p>&nbsp;</p>\n<h4>How to Meditate</h4>\n<p>&nbsp;</p>\n<p>There are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.</p>\n<p>The reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.</p>\n<p>&nbsp;</p>\n<p>Meditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation.</p>\n<p>&nbsp;</p>\n<p><strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong></p>\n<p>You can do this exercise anytime, anywhere, even now.</p>\n<ol>\n<li>Sit or lie down comfortably, loosen tight clothing</li>\n<li>Close your eyes</li>\n<li>Relax and breathe normally</li>\n<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\n</ol>\n<p>This is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.</p>\n<p>&nbsp;</p>\n<p><strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong></p>\n<p>1. Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.</p>\n<p>2. Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.</p>\n<p>3. Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.</p>\n<p>4. Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.</p>\n<p>5. Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.</p>\n<p>6. Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.</p>\n<p>7. On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.</p>\n<p>8. Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.</p>\n<p>9. End your session by saying your intentioned purpose.</p>\n<p>&nbsp;</p>\n<p><strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong></p>\n<p>My initial practice of meditation was through guided meditation, one night I could not sleep, I was tired but could not fall asleep, this had been a usual problem, so I went on the internet and searched ways to fall asleep and that''s where I stumbled on a youtube video on guided meditation, I listened to it and the next thing I know I was waking the next morning feeling well rested. From there my interest grew and I decided to learn more about it.</p>\n<p>My own practice of meditation is simple, practical and non-sectarian, it''s a combination of techniques that I have learned from each type and proven to have worked for me.</p>\n<p>&nbsp;</p>\n<p>Learn more about Guided Meditation:</p>\n<ul>\n<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\n<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\n</ul>\n<p>&nbsp;</p>\n<p>There you have it, a bit lengthy but I feel this is needed to introduce you to the power of meditation. I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="font-size: medium;"><span style="font-family: inherit; font-weight: normal;">This post may contain an affiliate link, check <span style="color: #0c71c3;"><a href="../disclaimer/" style="color: #0c71c3;">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal;"> for more information</span>.</span></h4>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Knock off Stress, A Beginners Guide to Meditation', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-03-07 12:17:15', '2018-03-07 12:17:15', '', 536, 'http://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (959, 1, '2018-03-09 01:57:20', '2018-03-09 01:57:20', '[et_pb_section bb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" saved_tabs="all" prev_background_color="#000000" template_type="section"][et_pb_row custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2"][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]\n\n<h3 style="text-align: center;">Receive Free newsletter!</h3><p style="text-align: center;"><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellness each week. These articles contain valuable information on how to maintain and improve your health and wellbeing. Enter your first name and email address to take advantage of these free newsletters on health and wellness.</span></p>\n\n[/et_pb_text][/et_pb_column][et_pb_column type="1_2"][et_pb_signup mailchimp_list="977e723d99" mailchimp_account_name="Kahlmah newsletter" mailchimp_api_key="c54d4446001d8f6dbacc6c3585ab53bc-us17" name_field="on" success_action="redirect" success_redirect_url="http://www.kahlmah.com/?page_id=703&amp;et_fb=1" button_text="Send me Free Newsletter" background_color="rgba(222,113,88,0)" _builder_version="3.0.105" header_font="||||||||" body_font="||||||||" result_message_font="||||||||" border_width_all_fields="1px" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"]\n\n<br />\n\n[/et_pb_signup][/et_pb_column][/et_pb_row][/et_pb_section]', 'Subscribe', '', 'inherit', 'closed', 'closed', '', '440-revision-v1', '', '', '2018-03-09 01:57:20', '2018-03-09 01:57:20', '', 440, 'http://www.kahlmah.com/440-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (961, 1, '2018-03-09 01:59:12', '2018-03-09 01:59:12', '[et_pb_section bb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" saved_tabs="all" prev_background_color="#000000" template_type="section"][et_pb_row custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2"][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]\n\n<h3 style="text-align: center;">Receive Free newsletter!</h3><p style="text-align: center;"><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellness each week. These articles contain valuable information on how to maintain and improve your health and wellbeing. Enter your first name and email address to take advantage of these free newsletters on health and wellness.</span></p>\n\n[/et_pb_text][/et_pb_column][et_pb_column type="1_2"][et_pb_signup mailchimp_list="977e723d99" mailchimp_account_name="Kahlmah newsletter" mailchimp_api_key="c54d4446001d8f6dbacc6c3585ab53bc-us17" name_field="on" success_action="redirect" success_redirect_url="http://www.kahlmah.com/?page_id=703&amp;et_fb=1" button_text="Send me Free Newsletter" background_color="rgba(222,113,88,0)" _builder_version="3.0.105" header_font="||||||||" body_font="||||||||" result_message_font="||||||||" border_width_all_fields="1px" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"]\n\n<p> </p>\n\n[/et_pb_signup][/et_pb_column][/et_pb_row][/et_pb_section]', 'Subscribe', '', 'inherit', 'closed', 'closed', '', '440-revision-v1', '', '', '2018-03-09 01:59:12', '2018-03-09 01:59:12', '', 440, 'http://www.kahlmah.com/440-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (974, 1, '2018-03-09 02:39:51', '2018-03-09 02:39:51', '<p>[et_pb_section bb_built="1" specialty="on" _builder_version="3.0.105" next_background_color="#000000"][et_pb_column type="3_4" specialty_columns="3"][et_pb_row_inner _builder_version="3.0.105"][et_pb_column_inner type="4_4" saved_specialty_column_type="3_4"][et_pb_post_title title="off" meta="off" featured_image="off" _builder_version="3.0.105" /][et_pb_text _builder_version="3.0.105"] <em>Yoga</em> has become more and more popular in the health and fitness industry and it is not hard to understand why. In this article, you will learn 10<strong> Basic Yoga Poses</strong> and why it is a great form of exercise. [/et_pb_text][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner _builder_version="3.0.105" max_width="73%"][et_pb_column_inner type="4_4" saved_specialty_column_type="3_4"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/10-Easy-Yoga-Poses-1.png" align="center" _builder_version="3.0.105" max_width="70%" /][/et_pb_column_inner][/et_pb_row_inner][/et_pb_column][et_pb_column type="1_4"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.105" header_font="Open Sans|||||on|||" header_text_align="center" header_font_size="19px" body_font="||||||||" body_text_align="center" body_font_size="15px" text_orientation="center" /][/et_pb_column][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" max_width="81%" prev_background_color="#000000" next_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]</p><h4>What is Yoga?</h4><p><em>A little history...</em> <em>Yoga</em> is actually a broad term for a variety of physical, mental and spiritual discipline which originated in ancient India. In the West, the term Yoga refers mainly to <em>Hatha Yoga</em> a kind of yoga which gives focus on building physical and mental strength through <em>Asanas</em> (yoga postures), <em>Pranayama</em> (yoga breathing), <em>Mudra</em> (body gestures) and <em>Shatkarma</em> (internal cleansing).</p><p>There are thousands of yoga postures derived from contemporary gurus, yogis (a master of yoga) and contemporary writings. Through time these have been adapted and modified in the modern day yoga to achieve the goal of each individual practicing yoga.</p><h4>Why should you try Yoga?</h4><p>Yoga has a <em>holistic approach</em> in terms of how it impacts an individual''s health. It guides you to attain that stronger inner sense of well being. It has been said that health comes from the inside out, yoga has this perfect balance of physical and mental benefits. Some of these benefits are:</p><ul><li>Improve flexibility</li><li>Improve muscle strength</li><li>Improve balance</li><li>Great way to tone your body</li><li>Increase metabolism</li><li>Reduce stress and anxiety</li><li>Increase energy level</li><li>Improve blood circulation</li><li>Alleviate muscle pain</li><li>and many more...</li></ul><p>If you aim to <strong>lose weight</strong>  <strong>Yoga</strong> is a <em>great</em> way to do it. There''s <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">1 Yoga strategy</a> that''s perfect for <em>boosting your metabolism</em>. To learn more about this strategy click<a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener"> here</a>.</p><p>Another great thing about yoga, it is <em>for all ages</em>. There are different levels and variety of poses that can be modified for your needs. It''s a perfect exercise that can easily be fit into your schedule. You can do yoga anytime and anywhere.</p><p>I first became interested in yoga when I took Adriene''s 30 day Yoga journey on youtube. I love the way she teaches yoga. She runs a youtube channel of yoga class called "<a href="https://www.youtube.com/channel/UCFKE7WVJfvaHW5q283SxchA" target="_blank" rel="noopener">Yoga with Adriene</a>" a great resource to start your yoga journey. Try these <strong><em>10 Basic Yoga Poses</em></strong> to start with.</p><p style="text-align: center;"> </p><h4 style="text-align: center;">10 Easy Yoga Poses (Asanas)</h4><p><em>1. The Easy Pose (Sukhasana)</em></p><p>A great pose to ease your body and relax. I personally love this pose, not because it''s easy but because it allows you to just be in the moment, listen to your body and get into a meditative state.</p><p><a href="https://www.youtube.com/watch?v=zLvJD7iKVhw">https://www.youtube.com/watch?v=zLvJD7iKVhw</a></p><p> </p><p><em>2.Mountain Pose (Tadasana)</em></p><p>This is a starting position of all yoga poses, a steady standing position like a mountain hence the name. A bit like the easy pose but in standing position. An easy beginning pose where you get in tune with your body.</p><p><a href="https://www.youtube.com/watch?v=NYhH8Gr35cI&amp;t=376s">https://www.youtube.com/watch?v=NYhH8Gr35cI&amp;t=376s</a></p><p> </p><p><em>3. Tree Pose (Vrikshasana)</em></p><p>This pose represents a steady stance of a tree, it is a great pose for improving your balance and strengthening your leg and back muscles.</p><p><a href="https://www.youtube.com/watch?v=yVE4XXFFO70&amp;t=278s">https://www.youtube.com/watch?v=yVE4XXFFO70&amp;t=278s</a></p><p> </p><p><em>4. Downward Facing Dog Pose (Adho Mukho Svanasana)</em></p><p>This a basic stretching yoga pose. It stretches your hamstrings, chest and lengthens your spine. One the most common Yoga poses, slightly challenging for beginners but you can make variations to suit your level and then progress.</p><p><a href="https://www.youtube.com/watch?v=j97SSGsnCAQ">https://www.youtube.com/watch?v=j97SSGsnCAQ</a></p><p> </p><p><em>5. Triangle Pose (Trikonasana)</em></p><p>Another great stretching pose. This is a lateral stretch, bending your body on each side forming a triangle. A great exercise for your core muscles.</p><p><a href="https://www.youtube.com/watch?v=upFYlxZHif0">https://www.youtube.com/watch?v=upFYlxZHif0</a></p><p> </p><p><em>6. Chair Pose (Utkatasana)</em></p><p>This is a slightly intense pose that will strengthen your leg and arm muscles. Also great for balance. Take your time in this pose, stay focus and slowly develop that strength.</p><p><a href="https://www.youtube.com/watch?v=ySafTekJ3Ls">https://www.youtube.com/watch?v=ySafTekJ3Ls</a></p><p> </p><p><em>7. Cobra Pose <strong> </strong>(Bhujangasana)</em></p><p>This pose strengthens your lower back muscle and will improve flexibility in your spine. One of my favorite pose, not only that it''s great for the back, it''s good for toning your legs too.</p><p><a href="https://www.youtube.com/watch?v=n6jrC6WeF84">https://www.youtube.com/watch?v=n6jrC6WeF84</a></p><p> </p><p><em>8. Extended Child''s Pose</em></p><p>A restful pose to let go and surrender. This one is my number 1 favorite of all, and I think it''s true to most people practicing yoga because it''s a very relaxing pose especially after doing the other more advanced poses. This is a great yoga pose to start your morning just before you get out of bed.</p><p><a href="https://www.youtube.com/watch?v=eqVMAPM00DM&amp;t=277s">https://www.youtube.com/watch?v=eqVMAPM00DM&amp;t=277s</a></p><p> </p><p><em>9. Forward Fold Pose (Uttanasana)</em></p><p>Another great stretching pose for your hamstrings. A good smooth pose to let go. I particularly love this pose for my legs, this is great for toning your thighs, moving your hips up and down makes it even better to strengthen your legs.</p><p><a href="https://www.youtube.com/watch?v=g7Uhp5tphAs">https://www.youtube.com/watch?v=g7Uhp5tphAs</a></p><p> </p><p>10. Cat Cow Pose</p><p>This is a great pose for the spine and back. A fairly easy pose but this pose really helped me with my back, also great for the core.</p><p><a href="https://www.youtube.com/watch?v=y39PrKY_4JM">https://www.youtube.com/watch?v=y39PrKY_4JM</a></p><p> </p><p>With those 10 basic yoga poses, you should already start to feel what it can do to your body and how it can relax your mind. The more you do these poses they become easier and you can then progress to a more challenging pose.</p><p>Enjoy your practice and remember to take your time, feel and be in the moment. Celebrate that energy with your body.</p><p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"] This post may contain an affiliate link, check <a href="disclaimer/">disclaimer</a> for more information. [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|110px|0px" global_module="440" saved_tabs="all" prev_background_color="#000000"][et_pb_row global_parent="440" custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2"][et_pb_text global_parent="440" background_layout="dark" _builder_version="3.0.105" text_font="Poppins||||||||" text_font_size="18px" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]</p><h3 style="text-align: center;">Receive Free newsletter!</h3><p style="text-align: center;"><span style="color: rgba(0, 0, 0, 0.66);">We publish new articles on health and wellness each week. 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Enter your first name and email address to take advantage of these free newsletters on health and wellness.</span></p><p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2"][et_pb_signup global_parent="440" mailchimp_list="977e723d99" mailchimp_account_name="Kahlmah newsletter" mailchimp_api_key="c54d4446001d8f6dbacc6c3585ab53bc-us17" name_field="on" success_action="redirect" success_redirect_url="http://www.kahlmah.com/?page_id=703&amp;et_fb=1" button_text="Send me Free Newsletter" background_color="rgba(222,113,88,0)" _builder_version="3.0.105" header_font="||||||||" body_font="||||||||" result_message_font="||||||||" border_width_all_fields="1px" custom_button="on" button_text_size="15px" button_text_color="#e03a31" button_bg_color="#f8fc00" button_border_width="5px" button_border_color="rgba(238,239,170,0.2)" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style_button="preset1" box_shadow_vertical_button="10px" box_shadow_blur_button="24px" box_shadow_spread_button="6px" box_shadow_color_button="rgba(0,0,0,0.06)" use_focus_border_color="off"]</p><p> </p><p>[/et_pb_signup][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Blog layout 1', '', 'publish', 'closed', 'closed', '', 'blog-layout-1', '', '', '2018-03-09 02:39:51', '2018-03-09 02:39:51', '', 0, 'http://www.kahlmah.com/et_pb_layout/blog-layout-1/', 0, 'et_pb_layout', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (976, 1, '2018-03-10 10:36:51', '2018-03-10 10:36:51', '[et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.105"][et_pb_fullwidth_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/real-estate-in-the-city-1.png" _builder_version="3.0.105"][/et_pb_fullwidth_image][/et_pb_section][et_pb_section fb_built="1" admin_label="About Us Section" _builder_version="3.0.83" custom_padding="110px|0px|110px|0px"][et_pb_row custom_padding="|||" admin_label="Row" _builder_version="3.0.89"][et_pb_column type="1_2" _builder_version="3.0.83" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.89" text_font="||||||||" header_font="||||||||" header_2_font="Poppins|500||on|||||" header_2_font_size="16px" header_2_text_color="rgba(0,0,0,0.2)" header_2_letter_spacing="1px" header_2_line_height="1.3em" custom_margin="||20px|" saved_tabs="all" locked="off"]<h2>About Us</h2>[/et_pb_text][et_pb_text _builder_version="3.0.105" text_font="||||||||" header_font="||||||||" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_text_color="#44d89e" header_3_line_height="1.4em"]<h3><span style="color: #82645b;">"We believe that a healthy mind<g class="gr_ gr_5 gr-alert gr_gramm gr_inline_cards gr_run_anim Style replaceWithoutSep" id="5" data-gr-id="5">,body</g> <g class="gr_ gr_3 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation only-ins replaceWithoutSep" id="3" data-gr-id="3">and</g> soul is a healthy life we should all aspire to live".</span></h3>[/et_pb_text][et_pb_text _builder_version="3.0.89" text_font="Open Sans||||||||" text_font_size="15px" text_text_color="#486066" text_line_height="1.8em" header_font="||||||||"]<h4>What is <g class="gr_ gr_7 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="7" data-gr-id="7">Kahlmah</g>?</h4>\n<p><em><g class="gr_ gr_9 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="9" data-gr-id="9">Kahlmah</g></em><span> </span>is a health and wellness blog, it aims to help women gain control of their health, promote health and <g class="gr_ gr_8 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del" id="8" data-gr-id="8">wellbeing</g> for all ages.We strongly believe that health comes from the inside out, A<span> </span><span><em>Healthy Mind Body & Soul</em> </span>is a healthy life we all should aspire to live.</p>\n<p> </p>[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/about/" button_text="Read More" button_alignment="center" _builder_version="3.0.105" custom_button="on" button_text_color="#e02b20" button_font="||||||||"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.83" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-8.png" _builder_version="3.0.105" background_color="#ffffff" use_background_color_gradient="on" 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button_border_width="2px" button_border_color="#e02b20" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off"][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_testimonial author="Rea Mutya" job_title="Founder" company_name="Kahlmah" portrait_url="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-12.png" quote_icon="off" use_background_color="off" background_layout="light" portrait_width="50px" portrait_height="50px" _builder_version="3.0.105" body_font="Open Sans||||||||" body_font_size="15px" body_text_color="#486066" body_line_height="1.8em"]<p style="text-align: left;">Hi there!</p>\n<p>My name is Rea, founder and the main author of <g class="gr_ gr_11 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="11" 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INSERT INTO `wp_fvfy_posts` VALUES (1005, 1, '2018-03-10 13:19:05', '2018-03-10 13:19:05', '[et_pb_section fb_built="1" specialty="on" _builder_version="3.0.47"][et_pb_column type="3_4" specialty_columns="3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_row_inner admin_label="Row" _builder_version="3.0.105" max_width="90%"][et_pb_column_inner type="4_4" saved_specialty_column_type="3_4" _builder_version="3.0.47" box_shadow_position="outer" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<em>Yoga</em> has become more and more popular in the health and fitness industry and it is not hard to understand why. In this article, you will learn <strong>10 Basic Yoga Poses</strong> and why it is a great form of exercise.\r[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/10-Easy-Yoga-Poses-1.png" _builder_version="3.0.105" max_width="48%" module_alignment="center"][/et_pb_image][et_pb_text _builder_version="3.0.105"]<h4>What is Yoga?</h4>\n<p><em>A little history…</em> <em>Yoga</em> is actually a broad term for a variety of physical, mental and spiritual discipline which originated in ancient India. In the West, the term Yoga refers mainly to <em>Hatha Yoga</em> a kind of yoga which gives focus on building physical and mental strength through <span style="color: #800000;"><em>Asanas </em></span>(yoga postures), <span style="color: #800000;"><em>Pranayama</em></span> (yoga breathing), <span style="color: #800000;"><em>Mudra</em></span> (body gestures) and <span style="color: #800000;"><em>Shatkarma</em></span> (internal cleansing).</p>\n<p>There are thousands of yoga postures derived from contemporary gurus, <em>yogis</em> (a master of yoga) and contemporary writings. Through time these have been adapted and modified in the modern day yoga to achieve the goal of each individual practicing yoga.</p>\n<h4></h4>\n<h4>Why should you try Yoga?</h4>\n<p>Yoga has a <em>holistic approach</em> in terms of how it impacts an individual’s health. It guides you to attain that stronger inner sense of well being. It has been said that health comes from the inside out, yoga has this perfect balance of physical and mental benefits. Some of these benefits are:</p>\n<ul>\n<li>Improve flexibility</li>\n<li>Improve muscle strength</li>\n<li>Improve balance</li>\n<li>Great way to tone your body</li>\n<li>Increase metabolism</li>\n<li>Reduce stress and anxiety</li>\n<li>Increase energy level</li>\n<li>Improve blood circulation</li>\n<li>Alleviate muscle pain</li>\n<li>and many more…</li>\n</ul>\n<p>&nbsp;</p>\n<p>If you aim to <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener"><em><strong>lose weight</strong>  <strong>Yoga</strong></em></a> is a <em>great</em> way to do it. There’s <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">1 Yoga strategy</a> that’s perfect for <span style="color: #800000;"><em>boosting your metabolism</em></span>. To learn more about this strategy click<a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener"> here</a>.</p>\n<p>Another great thing about yoga, it is <em>for all ages</em>. There are different levels and variety of poses that can be modified for your needs. It’s a perfect exercise that can easily be fit into your schedule. You can do yoga anytime and anywhere.</p>\n<p>I first became interested in yoga when I took Adriene’s 30 day Yoga journey on youtube. I love the way she teaches yoga. She runs a youtube channel of yoga class called “<a href="https://www.youtube.com/channel/UCFKE7WVJfvaHW5q283SxchA" target="_blank" rel="noopener">Yoga with Adriene</a>” a great resource to start your yoga journey. Try these <strong><em>10 Basic Yoga Poses</em></strong> to start with.</p>\n<h4 style="text-align: center;"></h4>\n<h4 style="text-align: center;"></h4>\n<h4 style="text-align: center;"></h4>\n<h4 style="text-align: center;">10 Easy Yoga Poses (Asanas)</h4>\n<p><strong><em></em></strong></p>\n<p><strong><em>1. The Easy Pose (Sukhasana)</em></strong></p>\n<p>A great pose to ease your body and relax. I personally love this pose, not because it’s easy but because it allows you to just be in the moment, listen to your body and get into a meditative state.</p>\n<p>https://www.youtube.com/watch?v=zLvJD7iKVhw</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p><strong><em>2.Mountain Pose (Tadasana)</em></strong></p>\n<p>This is a starting position of all yoga poses, a steady standing position like a mountain hence the name. A bit like the easy pose but in standing position. An easy beginning pose where you get in tune with your body.</p>\n<p>https://www.youtube.com/watch?v=NYhH8Gr35cI</p>\n<p>&nbsp;</p>\n<p><strong><em>3. Tree Pose (Vrikshasana)</em></strong></p>\n<p>This pose represents a steady stance of a tree, it is a great pose for improving your balance and strengthening your leg and back muscles.</p>\n<p>https://www.youtube.com/watch?v=yVE4XXFFO70&amp;t=278s</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p><strong><em>4. Downward Facing Dog Pose (Adho Mukho Svanasana)</em></strong></p>\n<p>This a basic stretching yoga pose. It stretches your hamstrings, chest and lengthens your spine. One the most common Yoga poses, slightly challenging for beginners but you can make variations to suit your level and then progress.</p>\n<p>https://www.youtube.com/watch?v=j97SSGsnCAQ</p>\n<p>&nbsp;</p>\n<p><strong><em>5. Triangle Pose (Trikonasana)</em></strong></p>\n<p>Another great stretching pose. This is a lateral stretch, bending your body on each side forming a triangle. A great exercise for your core muscles.</p>\n<p>https://www.youtube.com/watch?v=upFYlxZHif0</p>\n<p>&nbsp;</p>\n<p><strong><em>6. Chair Pose (Utkatasana)</em></strong></p>\n<p>This is a slightly intense pose that will strengthen your leg and arm muscles. Also great for balance. Take your time in this pose, stay focus and slowly develop that strength.</p>\n<p>https://www.youtube.com/watch?v=ySafTekJ3Ls</p>\n<p>&nbsp;</p>\n<p><strong><em>7. Cobra Pose  (Bhujangasana)</em></strong></p>\n<p>This pose strengthens your lower back muscle and will improve flexibility in your spine. One of my favorite pose, not only that it’s great for the back, it’s good for toning your legs too.</p>\n<p>https://www.youtube.com/watch?v=n6jrC6WeF84</p>\n<p>&nbsp;</p>\n<p><strong><em>8. Extended Child’s Pose</em></strong></p>\n<p>A restful pose to let go and surrender. This one is my number 1 favorite of all, and I think it’s true to most people practicing yoga because it’s a very relaxing pose especially after doing the other more advanced poses. This is a great yoga pose to start your morning just before you get out of bed.</p>\n<p>https://www.youtube.com/watch?v=eqVMAPM00DM&amp;t=277s</p>\n<p>&nbsp;</p>\n<p><strong><em>9. Forward Fold Pose (Uttanasana)</em></strong></p>\n<p>Another great stretching pose for your hamstrings. A good smooth pose to let go. I particularly love this pose for my legs, this is great for toning your thighs, moving your hips up and down makes it even better to strengthen your legs.</p>\n<p>https://www.youtube.com/watch?v=g7Uhp5tphAs</p>\n<p>&nbsp;</p>\n<p><strong>10. <g class="gr_ gr_114 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="114" data-gr-id="114">Cat Cow</g> Pose</strong></p>\n<p>This is a great pose for the spine and back. A fairly easy pose but this pose really helped me with my back, also great for the core.</p>\n<p>https://www.youtube.com/watch?v=y39PrKY_4JM</p>\n<p>&nbsp;</p>\n<p>With those 10 basic yoga poses, you should already start to feel what it can do to your body and how it can relax your mind. The more you do these poses they become easier and you can then progress to a more challenging pose.</p>\n<p>Enjoy your practice and remember to take your time, feel and be in the moment. Celebrate that energy with your body.</p>[/et_pb_text][et_pb_text _builder_version="3.0.105"]<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p><span style="font-size: medium;">This post may contain an affiliate link please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>[/et_pb_text][/et_pb_column_inner][/et_pb_row_inner][/et_pb_column][et_pb_column type="1_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="17px" body_font="||||||||" body_font_size="13px" text_orientation="center"][/et_pb_sidebar][/et_pb_column][/et_pb_section]', '10 Easy Yoga Poses for Beginners', '', 'trash', 'closed', 'closed', '', '10-easy-yoga-poses-for-beginners__trashed-2', '', '', '2018-03-10 13:45:22', '2018-03-10 13:45:22', '', 0, 'http://www.kahlmah.com/?p=1005', 0, 'post', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (1006, 1, '2018-03-10 12:23:00', '2018-03-10 12:23:00', '', '10 Easy Yoga Poses for Beginners', '', 'inherit', 'closed', 'closed', '', '1005-revision-v1', '', '', '2018-03-10 12:23:00', '2018-03-10 12:23:00', '', 1005, 'http://www.kahlmah.com/1005-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (1007, 1, '2018-03-10 12:29:39', '2018-03-10 12:29:39', '[et_pb_section bb_built="1" fullwidth="off" specialty="on" template_type=""][et_pb_column type="1_2" specialty_columns="2"][et_pb_row_inner admin_label="Row"][et_pb_column_inner type="4_4" saved_specialty_column_type="1_2"][et_pb_text _builder_version="3.0.105" background_layout="light"]\r\n\r\n<em>Yoga</em> has become more and more popular in the health and fitness industry and it is not hard to understand why. In this article, you will learn <strong>10 Basic Yoga Poses</strong> and why it is a great form of exercise.\r\n\r\n[/et_pb_text][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label="Row"][et_pb_column_inner type="4_4" saved_specialty_column_type="1_2"][et_pb_image _builder_version="3.0.105" src="http://www.kahlmah.com/wp-content/uploads/2018/03/10-Easy-Yoga-Poses-1.png" show_in_lightbox="off" url_new_window="off" use_overlay="off" always_center_on_mobile="on" force_fullwidth="off" show_bottom_space="on" /][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner admin_label="Row" _builder_version="3.0.105" max_width="90%" module_alignment="left"][et_pb_column_inner type="4_4" saved_specialty_column_type="1_2"][et_pb_text _builder_version="3.0.105" background_layout="light"]\r\n<h4>What is Yoga?</h4>\r\n<em>A little history…</em> <em>Yoga</em> is actually a broad term for a variety of physical, mental and spiritual discipline which originated in ancient India. In the West, the term Yoga refers mainly to <em>Hatha Yoga</em> a kind of yoga which gives focus on building physical and mental strength through <span style="color: #800000;"><em>Asanas </em></span>(yoga postures), <span style="color: #800000;"><em>Pranayama</em></span> (yoga breathing), <span style="color: #800000;"><em>Mudra</em></span> (body gestures) and <span style="color: #800000;"><em>Shatkarma</em></span> (internal cleansing).\r\n\r\nThere are thousands of yoga postures derived from contemporary gurus, <em>yogis</em> (a master of yoga) and contemporary writings. Through time these have been adapted and modified in the modern day yoga to achieve the goal of each individual practicing yoga.\r\n<h4></h4>\r\n<h4>Why should you try Yoga?</h4>\r\nYoga has a <em>holistic approach</em> in terms of how it impacts an individual’s health. It guides you to attain that stronger inner sense of well being. It has been said that health comes from the inside out, yoga has this perfect balance of physical and mental benefits. Some of these benefits are:\r\n<ul>\r\n 	<li>Improve flexibility</li>\r\n 	<li>Improve muscle strength</li>\r\n 	<li>Improve balance</li>\r\n 	<li>Great way to tone your body</li>\r\n 	<li>Increase metabolism</li>\r\n 	<li>Reduce stress and anxiety</li>\r\n 	<li>Increase energy level</li>\r\n 	<li>Improve blood circulation</li>\r\n 	<li>Alleviate muscle pain</li>\r\n 	<li>and many more…</li>\r\n</ul>\r\n&nbsp;\r\n\r\nIf you aim to <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener"><em><strong>lose weight</strong>  <strong>Yoga</strong></em></a> is a <em>great</em> way to do it. There’s <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">1 Yoga strategy</a> that’s perfect for <span style="color: #800000;"><em>boosting your metabolism</em></span>. To learn more about this strategy click<a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener"> here</a>.\r\n\r\nAnother great thing about yoga, it is <em>for all ages</em>. There are different levels and variety of poses that can be modified for your needs. It’s a perfect exercise that can easily be fit into your schedule. You can do yoga anytime and anywhere.\r\n\r\nI first became interested in yoga when I took Adriene’s 30 day Yoga journey on youtube. I love the way she teaches yoga. She runs a youtube channel of yoga class called “<a href="https://www.youtube.com/channel/UCFKE7WVJfvaHW5q283SxchA" target="_blank" rel="noopener">Yoga with Adriene</a>” a great resource to start your yoga journey. Try these <strong><em>10 Basic Yoga Poses</em></strong> to start with.\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;">10 Easy Yoga Poses (Asanas)</h4>\r\n<strong><em>1. The Easy Pose (Sukhasana)</em></strong>\r\n\r\nA great pose to ease your body and relax. I personally love this pose, not because it’s easy but because it allows you to just be in the moment, listen to your body and get into a meditative state.\r\n\r\nhttps://www.youtube.com/watch?v=zLvJD7iKVhw\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em>2.Mountain Pose (Tadasana)</em></strong>\r\n\r\nThis is a starting position of all yoga poses, a steady standing position like a mountain hence the name. A bit like the easy pose but in standing position. An easy beginning pose where you get in tune with your body.\r\n\r\nhttps://www.youtube.com/watch?v=NYhH8Gr35cI\r\n\r\n&nbsp;\r\n\r\n<strong><em>3. Tree Pose (Vrikshasana)</em></strong>\r\n\r\nThis pose represents a steady stance of a tree, it is a great pose for improving your balance and strengthening your leg and back muscles.\r\n\r\nhttps://www.youtube.com/watch?v=yVE4XXFFO70&amp;t=278s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em>4. Downward Facing Dog Pose (Adho Mukho Svanasana)</em></strong>\r\n\r\nThis a basic stretching yoga pose. It stretches your hamstrings, chest and lengthens your spine. One the most common Yoga poses, slightly challenging for beginners but you can make variations to suit your level and then progress.\r\n\r\nhttps://www.youtube.com/watch?v=j97SSGsnCAQ\r\n\r\n&nbsp;\r\n\r\n<strong><em>5. Triangle Pose (Trikonasana)</em></strong>\r\n\r\nAnother great stretching pose. This is a lateral stretch, bending your body on each side forming a triangle. A great exercise for your core muscles.\r\n\r\nhttps://www.youtube.com/watch?v=upFYlxZHif0\r\n\r\n&nbsp;\r\n\r\n<strong><em>6. Chair Pose (Utkatasana)</em></strong>\r\n\r\nThis is a slightly intense pose that will strengthen your leg and arm muscles. Also great for balance. Take your time in this pose, stay focus and slowly develop that strength.\r\n\r\nhttps://www.youtube.com/watch?v=ySafTekJ3Ls\r\n\r\n&nbsp;\r\n\r\n<strong><em>7. Cobra Pose  (Bhujangasana)</em></strong>\r\n\r\nThis pose strengthens your lower back muscle and will improve flexibility in your spine. One of my favorite pose, not only that it’s great for the back, it’s good for toning your legs too.\r\n\r\nhttps://www.youtube.com/watch?v=n6jrC6WeF84\r\n\r\n&nbsp;\r\n\r\n<strong><em>8. Extended Child’s Pose</em></strong>\r\n\r\nA restful pose to let go and surrender. This one is my number 1 favorite of all, and I think it’s true to most people practicing yoga because it’s a very relaxing pose especially after doing the other more advanced poses. This is a great yoga pose to start your morning just before you get out of bed.\r\n\r\nhttps://www.youtube.com/watch?v=eqVMAPM00DM&amp;t=277s\r\n\r\n&nbsp;\r\n\r\n<strong><em>9. Forward Fold Pose (Uttanasana)</em></strong>\r\n\r\nAnother great stretching pose for your hamstrings. A good smooth pose to let go. I particularly love this pose for my legs, this is great for toning your thighs, moving your hips up and down makes it even better to strengthen your legs.\r\n\r\nhttps://www.youtube.com/watch?v=g7Uhp5tphAs\r\n\r\n&nbsp;\r\n\r\n<strong>10. Cat Cow Pose</strong>\r\n\r\nThis is a great pose for the spine and back. A fairly easy pose but this pose really helped me with my back, also great for the core.\r\n\r\nhttps://www.youtube.com/watch?v=y39PrKY_4JM\r\n\r\n&nbsp;\r\n\r\nWith those 10 basic yoga poses, you should already start to feel what it can do to your body and how it can relax your mind. The more you do these poses they become easier and you can then progress to a more challenging pose.\r\n\r\nEnjoy your practice and remember to take your time, feel and be in the moment. Celebrate that energy with your body.\r\n\r\n[/et_pb_text][/et_pb_column_inner][/et_pb_row_inner][/et_pb_column][et_pb_column type="1_2"][et_pb_sidebar _builder_version="3.0.105" area="sidebar-1" orientation="left" show_border="on" background_layout="light" /][/et_pb_column][/et_pb_section]', '10 Easy Yoga Poses for Beginners', '', 'inherit', 'closed', 'closed', '', '1005-revision-v1', '', '', '2018-03-10 12:29:39', '2018-03-10 12:29:39', '', 1005, 'http://www.kahlmah.com/1005-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (1008, 1, '2018-03-10 12:41:14', '2018-03-10 12:41:14', '[et_pb_section bb_built="1" fullwidth="off" specialty="on" template_type=""][et_pb_column type="3_4" specialty_columns="3"][et_pb_row_inner admin_label="Row" _builder_version="3.0.105" max_width="90%"][et_pb_column_inner type="4_4" saved_specialty_column_type="3_4"][et_pb_text _builder_version="3.0.105" background_layout="light"]\r\n\r\n<em>Yoga</em> has become more and more popular in the health and fitness industry and it is not hard to understand why. In this article, you will learn <strong>10 Basic Yoga Poses</strong> and why it is a great form of exercise.\r\n\r\n[/et_pb_text][et_pb_image _builder_version="3.0.105" src="http://www.kahlmah.com/wp-content/uploads/2018/03/10-Easy-Yoga-Poses-1.png" show_in_lightbox="off" url_new_window="off" use_overlay="off" always_center_on_mobile="on" force_fullwidth="off" show_bottom_space="on" /][et_pb_text _builder_version="3.0.105" background_layout="light"]\r\n<h4>What is Yoga?</h4>\r\n<em>A little history…</em> <em>Yoga</em> is actually a broad term for a variety of physical, mental and spiritual discipline which originated in ancient India. In the West, the term Yoga refers mainly to <em>Hatha Yoga</em> a kind of yoga which gives focus on building physical and mental strength through <span style="color: #800000;"><em>Asanas </em></span>(yoga postures), <span style="color: #800000;"><em>Pranayama</em></span> (yoga breathing), <span style="color: #800000;"><em>Mudra</em></span> (body gestures) and <span style="color: #800000;"><em>Shatkarma</em></span> (internal cleansing).\r\n\r\nThere are thousands of yoga postures derived from contemporary gurus, <em>yogis</em> (a master of yoga) and contemporary writings. Through time these have been adapted and modified in the modern day yoga to achieve the goal of each individual practicing yoga.\r\n<h4></h4>\r\n<h4>Why should you try Yoga?</h4>\r\nYoga has a <em>holistic approach</em> in terms of how it impacts an individual’s health. It guides you to attain that stronger inner sense of well being. It has been said that health comes from the inside out, yoga has this perfect balance of physical and mental benefits. Some of these benefits are:\r\n<ul>\r\n 	<li>Improve flexibility</li>\r\n 	<li>Improve muscle strength</li>\r\n 	<li>Improve balance</li>\r\n 	<li>Great way to tone your body</li>\r\n 	<li>Increase metabolism</li>\r\n 	<li>Reduce stress and anxiety</li>\r\n 	<li>Increase energy level</li>\r\n 	<li>Improve blood circulation</li>\r\n 	<li>Alleviate muscle pain</li>\r\n 	<li>and many more…</li>\r\n</ul>\r\n&nbsp;\r\n\r\nIf you aim to <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener"><em><strong>lose weight</strong>  <strong>Yoga</strong></em></a> is a <em>great</em> way to do it. There’s <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">1 Yoga strategy</a> that’s perfect for <span style="color: #800000;"><em>boosting your metabolism</em></span>. To learn more about this strategy click<a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener"> here</a>.\r\n\r\nAnother great thing about yoga, it is <em>for all ages</em>. There are different levels and variety of poses that can be modified for your needs. It’s a perfect exercise that can easily be fit into your schedule. You can do yoga anytime and anywhere.\r\n\r\nI first became interested in yoga when I took Adriene’s 30 day Yoga journey on youtube. I love the way she teaches yoga. She runs a youtube channel of yoga class called “<a href="https://www.youtube.com/channel/UCFKE7WVJfvaHW5q283SxchA" target="_blank" rel="noopener">Yoga with Adriene</a>” a great resource to start your yoga journey. Try these <strong><em>10 Basic Yoga Poses</em></strong> to start with.\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;">10 Easy Yoga Poses (Asanas)</h4>\r\n<strong><em>1. The Easy Pose (Sukhasana)</em></strong>\r\n\r\nA great pose to ease your body and relax. I personally love this pose, not because it’s easy but because it allows you to just be in the moment, listen to your body and get into a meditative state.\r\n\r\nhttps://www.youtube.com/watch?v=zLvJD7iKVhw\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em>2.Mountain Pose (Tadasana)</em></strong>\r\n\r\nThis is a starting position of all yoga poses, a steady standing position like a mountain hence the name. A bit like the easy pose but in standing position. An easy beginning pose where you get in tune with your body.\r\n\r\nhttps://www.youtube.com/watch?v=NYhH8Gr35cI\r\n\r\n&nbsp;\r\n\r\n<strong><em>3. Tree Pose (Vrikshasana)</em></strong>\r\n\r\nThis pose represents a steady stance of a tree, it is a great pose for improving your balance and strengthening your leg and back muscles.\r\n\r\nhttps://www.youtube.com/watch?v=yVE4XXFFO70&amp;t=278s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em>4. Downward Facing Dog Pose (Adho Mukho Svanasana)</em></strong>\r\n\r\nThis a basic stretching yoga pose. It stretches your hamstrings, chest and lengthens your spine. One the most common Yoga poses, slightly challenging for beginners but you can make variations to suit your level and then progress.\r\n\r\nhttps://www.youtube.com/watch?v=j97SSGsnCAQ\r\n\r\n&nbsp;\r\n\r\n<strong><em>5. Triangle Pose (Trikonasana)</em></strong>\r\n\r\nAnother great stretching pose. This is a lateral stretch, bending your body on each side forming a triangle. A great exercise for your core muscles.\r\n\r\nhttps://www.youtube.com/watch?v=upFYlxZHif0\r\n\r\n&nbsp;\r\n\r\n<strong><em>6. Chair Pose (Utkatasana)</em></strong>\r\n\r\nThis is a slightly intense pose that will strengthen your leg and arm muscles. Also great for balance. Take your time in this pose, stay focus and slowly develop that strength.\r\n\r\nhttps://www.youtube.com/watch?v=ySafTekJ3Ls\r\n\r\n&nbsp;\r\n\r\n<strong><em>7. Cobra Pose  (Bhujangasana)</em></strong>\r\n\r\nThis pose strengthens your lower back muscle and will improve flexibility in your spine. One of my favorite pose, not only that it’s great for the back, it’s good for toning your legs too.\r\n\r\nhttps://www.youtube.com/watch?v=n6jrC6WeF84\r\n\r\n&nbsp;\r\n\r\n<strong><em>8. Extended Child’s Pose</em></strong>\r\n\r\nA restful pose to let go and surrender. This one is my number 1 favorite of all, and I think it’s true to most people practicing yoga because it’s a very relaxing pose especially after doing the other more advanced poses. This is a great yoga pose to start your morning just before you get out of bed.\r\n\r\nhttps://www.youtube.com/watch?v=eqVMAPM00DM&amp;t=277s\r\n\r\n&nbsp;\r\n\r\n<strong><em>9. Forward Fold Pose (Uttanasana)</em></strong>\r\n\r\nAnother great stretching pose for your hamstrings. A good smooth pose to let go. I particularly love this pose for my legs, this is great for toning your thighs, moving your hips up and down makes it even better to strengthen your legs.\r\n\r\nhttps://www.youtube.com/watch?v=g7Uhp5tphAs\r\n\r\n&nbsp;\r\n\r\n<strong>10. Cat Cow Pose</strong>\r\n\r\nThis is a great pose for the spine and back. A fairly easy pose but this pose really helped me with my back, also great for the core.\r\n\r\nhttps://www.youtube.com/watch?v=y39PrKY_4JM\r\n\r\n&nbsp;\r\n\r\nWith those 10 basic yoga poses, you should already start to feel what it can do to your body and how it can relax your mind. The more you do these poses they become easier and you can then progress to a more challenging pose.\r\n\r\nEnjoy your practice and remember to take your time, feel and be in the moment. Celebrate that energy with your body.\r\n\r\n[/et_pb_text][/et_pb_column_inner][/et_pb_row_inner][/et_pb_column][et_pb_column type="1_4"][et_pb_sidebar _builder_version="3.0.105" area="sidebar-1" orientation="left" show_border="on" background_layout="light" /][/et_pb_column][/et_pb_section]', '10 Easy Yoga Poses for Beginners', '', 'inherit', 'closed', 'closed', '', '1005-revision-v1', '', '', '2018-03-10 12:41:14', '2018-03-10 12:41:14', '', 1005, 'http://www.kahlmah.com/1005-revision-v1/', 0, 'revision', '', 0);
