INSERT INTO `wp_fvfy_posts` VALUES (3243, 1, '2018-06-08 18:55:25', '2018-06-08 18:55:25', '', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-08 18:55:25', '2018-06-08 18:55:25', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3244, 1, '2018-06-08 18:55:25', '2018-06-08 18:55:25', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-08 18:55:25', '2018-06-08 18:55:25', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3245, 1, '2018-06-09 14:16:28', '2018-06-09 14:16:28', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|0|0px|false|false" _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="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\r\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\r\n<p class="p1"><span class="s1">How?</span></p>\r\n\r\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\r\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\r\n\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;">\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;">[convertkit form=5173281]</div>\r\n</div>\r\n&nbsp;\r\n<h1 style="text-align: center;">Yoga Workout for Toned Sexy Legs</h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\r\nhttps://www.youtube.com/watch?v=Jd0blTXn4dE\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Next…</span></p>\r\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. <a href="https://www.kahlmah.com/9-yoga-poses-to-improve-flexibility-for-beginners/" target="_blank" rel="noopener">Flexibility</a> is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\r\nhttps://www.youtube.com/watch?v=Y78BjkuhH5o\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\r\nhttps://www.youtube.com/watch?v=yUvePnTGxoM\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\r\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own <strong>mat</strong> because a <a href="https://amzn.to/2rCP3Jl" target="_blank" rel="noopener">good <em>mat</em></a> is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have. It also offers padding and support.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5" text_orientation="center"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "cfc3cc0424ed78dfea3d491362326326";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "B00UXXF734,B01MY5MZSQ,B01CTRKOM0,B00JW3CTTQ";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_text_align="center" body_text_color="#0c71c3" body_font_size="15px" body_text_align="left"]\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-06-09 14:16:28', '2018-06-09 14:16:28', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3246, 1, '2018-06-09 14:17:34', '2018-06-09 14:17:34', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|0|0px|false|false" _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="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\r\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\r\n<p class="p1"><span class="s1">How?</span></p>\r\n\r\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\r\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\r\n\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;">\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;">[convertkit form=5173281]</div>\r\n</div>\r\n&nbsp;\r\n<h1 style="text-align: center;">Yoga Workout for Toned Sexy Legs</h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\r\nhttps://www.youtube.com/watch?v=Jd0blTXn4dE\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Next…</span></p>\r\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. <a href="https://www.kahlmah.com/9-yoga-poses-to-improve-flexibility-for-beginners/" target="_blank" rel="noopener">Flexibility</a> is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\r\nhttps://www.youtube.com/watch?v=Y78BjkuhH5o\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\r\nhttps://www.youtube.com/watch?v=yUvePnTGxoM\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\r\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own <strong>mat</strong> because a <a href="https://amzn.to/2rCP3Jl" target="_blank" rel="noopener">good <em>mat</em></a> is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have. It also offers padding and support.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5" text_orientation="center"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "cfc3cc0424ed78dfea3d491362326326";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "B00UXXF734,B01MY5MZSQ,B01CTRKOM0,B00JW3CTTQ";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\r\n<p style="text-align: center;">[convertkit form=5173281] [/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_text_align="center" body_text_color="#0c71c3" body_font_size="15px" body_text_align="left"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-06-09 14:17:34', '2018-06-09 14:17:34', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3250, 1, '2018-06-09 14:26:26', '2018-06-09 14:26:26', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-09 14:26:26', '2018-06-09 14:26:26', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3252, 1, '2018-06-09 14:34:14', '2018-06-09 14:34:14', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" text_font_size="14px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.5"]\r\n\r\n[social_warfare]\r\n<p class="p1"><span class="s1">Hey hey, aspiring Yogi friends... </span><span class="s1">It’s time to quit hoping and let’s just start making it happen! </span><span class="s1">That flat belly you’ve always hoped for is very much in your reach with these Belly blasting Yoga Poses...</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Yoga-Poses-for-Flat-Stomach.png" align="center" _builder_version="3.0.106" max_width="66%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">I hope you know by now how <strong>awesome</strong> <em><strong>Yoga</strong></em> is, just in case you haven’t learned already checked out this article.</span></p>\r\n\r\n<h5 class="p1"><span class="s1">Related Articles: </span></h5>\r\n<ul>\r\n 	<li><span class="s1"><a href="https://www.kahlmah.com/yoga-for-weight-loss/" target="_blank" rel="noopener">Yoga for Weight Loss</a></span></li>\r\n 	<li><a href="https://www.kahlmah.com/10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">Yoga for Beginners</a></li>\r\n 	<li><a href="https://www.kahlmah.com/9-yoga-poses-to-burn-belly-fat-fast/" target="_blank" rel="noopener">Yoga Poses to Burn Belly Fat </a></li>\r\n</ul>\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\n<span class="s1">What so great about Yoga is that you do not need anything but your willingness to <strong>develop</strong> and <strong>use the strength and flexibility</strong> you didn’t know <strong>you have</strong> and you will <strong>be surprised</strong> at what it can do to the human body.</span>\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">The <strong>Yoga poses</strong> I’m going to talk about are <strong>very effective</strong> in engaging the core muscles all at the same time which makes it a sure way of <strong>achieving that flat stomach you’ve always wanted</strong>.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">The thing about the core muscles, because it is composed of a number of interconnected muscle groups such as your back muscles, abdominal muscles and your gluteus muscles it is not always easy to engage these muscles in one move.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">This is one reason why <strong>Yoga</strong> is so awesome for this particular area, it’s all about that focused movement engaging the entire core muscles matching your breath to every muscle contraction.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">So, yep just drop it and get on to the mat!</span></p>\r\n<p class="p1"><span class="s1">We’ll start it off with the <em>Plank Pose</em>.</span></p>\r\n<p class="p1"><span class="s1">A very powerful pose for the entire body.</span></p>\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">1. The Plank Pose</span></h2>\r\n<p class="p1"><span class="s1">The key to this pose is to fully engage the entire body by pressing the palms firmly on the floor,<span class="Apple-converted-space">  </span>tighten your abdomen, arms and legs.</span></p>\r\n<p class="p1"><span class="s1">This pose can improve the health of your back, strengthens your wrist, arms, and legs, above all tones the core muscles!</span></p>\r\nhttps://www.youtube.com/watch?v=OMR5ikcgWaI\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">2. Side Plank Pose</span></h2>\r\n<p class="p1"><span class="s1">A great variation of the Plank Pose</span></p>\r\n<p class="p1"><span class="s1">Particularly great for your obliques! This is one of my favorite poses.</span></p>\r\n<p class="p1"><span class="s1">To benefit from this pose, really squeeze on those obliques and feel that powerful energy in your arms. Lifting the opposite arm, extending that reach benefits your upper back, shoulders, and arms, getting rid of those arm bundles!</span></p>\r\nhttps://www.youtube.com/watch?v=krrxMqVQPCU\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">3. Upward Facing Dog</span></h2>\r\n<p class="p1"><span class="s1">A great pose for the abdominal muscles, shoulders, arms, upper and lower back muscles.</span></p>\r\n<p class="p1"><span class="s1">One good sequence pose is to start with a Downward Facing Dog, go to a Plank Pose and then Upward Facing Dog holding it for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=canHY0a02lw&amp;t=28s\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">4. Boat Pose</span></h2>\r\n<p class="p1"><span class="s1">You can do different variations of the boat pose depending on which level you are at.</span></p>\r\n<p class="p1"><span class="s1">Nonetheless, this pose is very effective in engaging your entire core muscles. </span></p>\r\n<p class="p1"><span class="s1">Pay attention to your back, keep it nice and straight, once you are comfortable with the pose you can increase its difficulty by levering your arms and legs.</span></p>\r\nhttps://www.youtube.com/watch?v=8KsyQvwi85Q&amp;t=68s\r\n\r\n&nbsp;\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">5. Bridge Pose</span></h2>\r\n<p class="p1"><span class="s1">This pose is a great pose to engage your gluteus muscles and your lower back.</span></p>\r\n<p class="p1"><span class="s1">Variations such as moving your tailbone up and down give you that increased benefit from this pose.</span></p>\r\n<p class="p1"><span class="s1">You could also extend the one leg straight as you lift your tailbone up, this is a great variation to increase difficulty.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk&amp;t=8s\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">6. Triangle Pose</span></h2>\r\n<p class="p1"><span class="s1">Another personal favorite pose.</span></p>\r\n<p class="p1"><span class="s1">The Triangle Pose engages your core muscles particularly great for your obliques. It is also a stretching pose effective for toning your thighs and legs.</span></p>\r\n<p class="p1"><span class="s1">Pay attention to the alignment of your body and remember to breathe!</span></p>\r\nhttps://www.youtube.com/watch?v=S6gB0QHbWFE\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">7. Warrior I, II and III</span></h2>\r\n<p class="p1"><span class="s1">The key is to do these poses in one flow of movement.</span></p>\r\n<p class="p1"><span class="s1">The Warrior Poses is a combination of poses for overall strength, flexibility, and balance.</span></p>\r\n<p class="p1"><span class="s1">When doing this pose pay extra attention to your core, really engage the abdominal muscles.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">8. Three Legged Downward Facing Dog</span></h2>\r\n<p class="p1"><span class="s1">A variation of the Downward Facing Dog with a great core strengthening exercise.</span></p>\r\n<p class="p1"><span class="s1">This is also a stretching pose great for your inner thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0&amp;t=21s\r\n\r\n&nbsp;\r\n<h2 style="text-align: center;"><a href="https://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><strong>Ready to start with your Yoga journey? Here is your Free guide!</strong></a></h2>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_text_align="center" body_font="||||||||" body_text_align="center" body_text_color="#0c71c3" body_font_size="16px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '8 Yoga Poses for Flat and Toned Abs', '', 'inherit', 'closed', 'closed', '', '2409-revision-v1', '', '', '2018-06-09 14:34:14', '2018-06-09 14:34:14', '', 2409, 'https://www.kahlmah.com/2409-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3253, 1, '2018-06-09 14:37:46', '2018-06-09 14:37:46', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" text_font_size="14px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.5"] [social_warfare]\r\n<p class="p1"><span class="s1">Hey hey, aspiring Yogi friends... </span><span class="s1">It’s time to quit hoping and let’s just start making it happen! </span><span class="s1">That flat belly you’ve always hoped for is very much in your reach with these Belly blasting Yoga Poses...</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Yoga-Poses-for-Flat-Stomach.png" align="center" _builder_version="3.0.106" max_width="66%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">I hope you know by now how <strong>awesome</strong> <em><strong>Yoga</strong></em> is, just in case you haven’t learned already checked out this article.</span></p>\r\n\r\n<h5 class="p1"><span class="s1">Related Articles: </span></h5>\r\n<ul>\r\n 	<li><span class="s1"><a href="https://www.kahlmah.com/yoga-for-weight-loss/" target="_blank" rel="noopener">Yoga for Weight Loss</a></span></li>\r\n 	<li><a href="https://www.kahlmah.com/10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">Yoga for Beginners</a></li>\r\n 	<li><a href="https://www.kahlmah.com/9-yoga-poses-to-burn-belly-fat-fast/" target="_blank" rel="noopener">Yoga Poses to Burn Belly Fat </a></li>\r\n</ul>\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\n<span class="s1">What so great about Yoga is that you do not need anything but your willingness to <strong>develop</strong> and <strong>use the strength and flexibility</strong> you didn’t know <strong>you have</strong> and you will <strong>be surprised</strong> at what it can do to the human body.</span>\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">The <strong>Yoga poses</strong> I’m going to talk about are <strong>very effective</strong> in engaging the core muscles all at the same time which makes it a sure way of <strong>achieving that flat stomach you’ve always wanted</strong>.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">The thing about the core muscles, because it is composed of a number of interconnected muscle groups such as your back muscles, abdominal muscles and your gluteus muscles it is not always easy to engage these muscles in one move.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">This is one reason why <strong>Yoga</strong> is so awesome for this particular area, it’s all about that focused movement engaging the entire core muscles matching your breath to every muscle contraction.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">So, yep just drop it and get on to the mat!</span></p>\r\n<p class="p1"><span class="s1">We’ll start it off with the <em>Plank Pose</em>.</span></p>\r\n<p class="p1"><span class="s1">A very powerful pose for the entire body.</span></p>\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">1. The Plank Pose</span></h2>\r\n<p class="p1"><span class="s1">The key to this pose is to fully engage the entire body by pressing the palms firmly on the floor,<span class="Apple-converted-space">  </span>tighten your abdomen, arms and legs.</span></p>\r\n<p class="p1"><span class="s1">This pose can improve the health of your back, strengthens your wrist, arms, and legs, above all tones the core muscles!</span></p>\r\nhttps://www.youtube.com/watch?v=OMR5ikcgWaI\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">2. Side Plank Pose</span></h2>\r\n<p class="p1"><span class="s1">A great variation of the Plank Pose</span></p>\r\n<p class="p1"><span class="s1">Particularly great for your obliques! This is one of my favorite poses.</span></p>\r\n<p class="p1"><span class="s1">To benefit from this pose, really squeeze on those obliques and feel that powerful energy in your arms. Lifting the opposite arm, extending that reach benefits your upper back, shoulders, and arms, getting rid of those arm bundles!</span></p>\r\nhttps://www.youtube.com/watch?v=krrxMqVQPCU\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">3. Upward Facing Dog</span></h2>\r\n<p class="p1"><span class="s1">A great pose for the abdominal muscles, shoulders, arms, upper and lower back muscles.</span></p>\r\n<p class="p1"><span class="s1">One good sequence pose is to start with a Downward Facing Dog, go to a Plank Pose and then Upward Facing Dog holding it for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=canHY0a02lw&amp;t=28s\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">4. Boat Pose</span></h2>\r\n<p class="p1"><span class="s1">You can do different variations of the boat pose depending on which level you are at.</span></p>\r\n<p class="p1"><span class="s1">Nonetheless, this pose is very effective in engaging your entire core muscles. </span></p>\r\n<p class="p1"><span class="s1">Pay attention to your back, keep it nice and straight, once you are comfortable with the pose you can increase its difficulty by levering your arms and legs.</span></p>\r\nhttps://www.youtube.com/watch?v=8KsyQvwi85Q&amp;t=68s\r\n\r\n&nbsp;\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">5. Bridge Pose</span></h2>\r\n<p class="p1"><span class="s1">This pose is a great pose to engage your gluteus muscles and your lower back.</span></p>\r\n<p class="p1"><span class="s1">Variations such as moving your tailbone up and down give you that increased benefit from this pose.</span></p>\r\n<p class="p1"><span class="s1">You could also extend the one leg straight as you lift your tailbone up, this is a great variation to increase difficulty.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk&amp;t=8s\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">6. Triangle Pose</span></h2>\r\n<p class="p1"><span class="s1">Another personal favorite pose.</span></p>\r\n<p class="p1"><span class="s1">The Triangle Pose engages your core muscles particularly great for your obliques. It is also a stretching pose effective for toning your thighs and legs.</span></p>\r\n<p class="p1"><span class="s1">Pay attention to the alignment of your body and remember to breathe!</span></p>\r\nhttps://www.youtube.com/watch?v=S6gB0QHbWFE\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">7. Warrior I, II and III</span></h2>\r\n<p class="p1"><span class="s1">The key is to do these poses in one flow of movement.</span></p>\r\n<p class="p1"><span class="s1">The Warrior Poses is a combination of poses for overall strength, flexibility, and balance.</span></p>\r\n<p class="p1"><span class="s1">When doing this pose pay extra attention to your core, really engage the abdominal muscles.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">8. Three Legged Downward Facing Dog</span></h2>\r\n<p class="p1"><span class="s1">A variation of the Downward Facing Dog with a great core strengthening exercise.</span></p>\r\n<p class="p1"><span class="s1">This is also a stretching pose great for your inner thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0&amp;t=21s\r\n\r\n&nbsp;\r\n<h2 style="text-align: center;"><a href="https://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><strong>Ready to start with your Yoga journey? Here is your Free guide!</strong></a></h2>\r\n<p style="text-align: center;">[convertkit form=5173281] [/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_text_align="center" body_font="||||||||" body_text_align="center" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '8 Yoga Poses for Flat and Toned Abs', '', 'inherit', 'closed', 'closed', '', '2409-revision-v1', '', '', '2018-06-09 14:37:46', '2018-06-09 14:37:46', '', 2409, 'https://www.kahlmah.com/2409-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3255, 1, '2018-06-09 14:38:53', '2018-06-09 14:38:53', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-09 14:38:53', '2018-06-09 14:38:53', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3256, 1, '2018-06-09 15:24:43', '2018-06-09 15:24:43', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|22px|0px" padding_top_1="60px" _builder_version="3.0.106" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.625px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|23.3125px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]\r\n<p class="p1">[social_warfare]</p>\r\n<p class="p1"><span class="s1">If you have not learned already, Yoga is a great way to lose weight and the best thing about doing Yoga is that you can do it anytime anywhere!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Morning-Yoga-for-Weight-loss-2.png" align="center" _builder_version="3.5" max_width="65%"]</p>\r\n<p class="p1">[/et_pb_image][et_pb_text _builder_version="3.5"]</p>\r\n\r\n<h3 class="p1"><strong><span class="s1">How does Yoga make you lose weight?</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is an active form of meditation that makes use of <strong>Asanas</strong> (Sanskrit word for poses), <strong>Pranayama</strong> (breathing) and <strong>Shatkarma</strong> (internal cleansing).</span></p>\r\n<p class="p1"><span class="s1">Each <em>Yoga</em> poses has a great impact on the body both <strong>physically</strong> and <strong>internally</strong>.</span></p>\r\n<p class="p1"><span class="s1">Depending on what pose you do, Yoga can make for an <strong>intense workout</strong> proven to be effective in <strong>losing weight</strong>.</span></p>\r\n<p class="p1"><span class="s1">This is because performing these Yoga poses <strong>stimulates the whole body</strong> increasing the demand for energy thus <strong>boosting metabolism</strong> consequently <strong>losing weight!</strong></span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">And Yoga’s awesomeness does not end there, with consistent Yoga practice you are going to <strong>develop your body’s strength and flexibility</strong>, you will be able to gain more control of your body.</span></p>\r\n<p class="p1"><span class="s1">You’ll be surprised one day you are holding yourself upside down!</span></p>\r\n<p class="p1"><span class="s1"><strong>Doing Yoga in the morning</strong>, in particular, is great for your metabolism. It is a good way to get yourself ready for the day ahead.</span></p>\r\n<p class="p1"><span class="s1">I personally love to do Yoga session just after I get out of bed. My routine is to drink a glass of water after I wake up and straight to the mat!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><em><span class="s1">This 5 minute Yoga session is short and sweet but gives you that blasting energy for boosting metabolism for the rest of the day and lose weight without even trying!</span></em></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>First</strong>, start with <strong>Sukhasana</strong> or the <em>Easy Pose</em>, doing this pose allows you to acknowledge your purpose and listen to your body.</span></p>\r\n<img class="size-medium wp-image-2359 alignright" src="wp-content/uploads/2018/04/Untitled-design-40-300x300.png" alt="Sukhasana Pose" width="300" height="300" /><strong><em><span class="s1">To do this pose.</span></em></strong>\r\n\r\n<span class="s1">Down on the mat, bring yourself into a sitting position. Bend your knees, cross the shins as you widen your knees and place each foot beneath the opposite knee. Your legs should be forming a triangle.</span>\r\n<p class="p1"><span class="s1">Find your ease, relax your feet and draw attention to your upper body. Keep the back upright. You can place the hands on each knee with palms up or down it’s entirely up to how it feels comfortable to you.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths… you may close your eyes, this is the moment where you bring awareness to your body. You can move your head side to side or however feels better to you.</span></p>\r\n<p class="p1"><span class="s1">Stay in this position for 30 seconds or for 8 -10 deep breaths.</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">From Sukhasana, bring yourself to all fours. In Yoga, this means bringing your hands and knees to a tabletop position. Knees below the hips with wrist, elbows and shoulder perpendicular to the floor. Head on a neutral position, eyes looking down the floor.</span></p>\r\n<p class="p1"><span class="s1">Go on <strong>Adho Mukha Svanasana</strong> or <em>Downward Facing Dog Pose</em>. <img class="size-medium wp-image-2360 alignright" src="wp-content/uploads/2018/04/Untitled-design-41-300x300.png" alt="Downward Facing Dog Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this. </span></em></strong></p>\r\n<p class="p1"><span class="s1">Press your palms firmly on the floor, straighten the knees, while lifting the hips back towards the ceiling. Firm your shoulder blades against your back as you widen them, drawing them towards the tailbone. Keep the head in between your upper arms.</span></p>\r\n<p class="p1"><span class="s1">Hold this pose for 3 seconds. This Pose serves as a transition pose for this session.</span></p>\r\n<p class="p1"><span class="s1">However, the downward facing dog is a great resting stretch for your hamstrings and calves, relieving stress in general, strengthens the arms, relieves neck and back pain.</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">From Downward Facing Dog, bring yourself to <strong>Plank Pose</strong>.</span></p>\r\n<p class="p1"><span class="s1"><strong><em>To do this.</em></strong><img class="size-medium wp-image-2361 alignleft" src="wp-content/uploads/2018/04/Untitled-design-42-300x300.png" alt="Plank Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths. Inhale and draw the torso forward until the arms are perpendicular to the floor, shoulders directly over the wrist and parallel to the floor.</span></p>\r\n<p class="p1"><span class="s1">Press on the palms of hands, spread the fingers pressing them to the floor to widen and strengthen the base of your hands. Firm the shoulder blades, spread them away from your spine, collarbones away from the sternum.</span></p>\r\n<p class="p1"><span class="s1">Engage the muscles in your abdomen, back, and thighs. Take a few deep breaths, hold the pose for 1 minute.</span></p>\r\n<p class="p1"><span class="s1">The Plank is a core blasting pose great for burning fat in your midsection, it also strengthens the arms, thighs, and legs.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Straight from the <strong>Plank Pose</strong> go back to <strong>Downward Facing Dog</strong>. <strong>Find your ease</strong>. You may modify this pose to what feels comfortable. Hold this pose for another 3 seconds.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Then shift to a <strong>Side Plank Pose</strong>.</span></p>\r\n<img class="size-medium wp-image-2362 alignleft" src="wp-content/uploads/2018/04/Untitled-design-43-300x300.png" alt="Side Plank Pose" width="300" height="300" />\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">Shift your body on to the right side. Right palm pressing firmly on the floor. Stack the left foot on top of the right foot. Take a deep breath, and slowly raise the left arm up towards the sky. Keep the whole body aligned. Hold this pose for 30 seconds.</span></p>\r\n<p class="p1"><span class="s1">Then, go back to Downward Facing Dog. Stay in the pose for another 3 seconds. Then go on the Side Plank Pose for the opposite side. Follow the previous instruction above for the opposite side.</span></p>\r\n<p class="p1"><span class="s1">After this, release the pose, you may go back to a downward facing dog or simply bring yourself to all fours. Take a few deep breaths and find your ease.</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">Prepare for a <strong>Boat Pose</strong>. Another pose <strong>great for burning belly fat</strong> and <strong>toning the core muscles</strong>. </span></p>\r\n<p class="p1"><span class="s1"><img class="size-medium wp-image-2363 alignright" src="wp-content/uploads/2018/04/Untitled-design-44-300x300.png" alt="Boat Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">Bring yourself to a sitting position with legs straight in front. Bring awareness to your back, keep the back straight while the neck and head over the shoulder.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths, exhale bend the knees, lean back slightly as you lift your feet off the ground, keeping the feet perpendicular to the floor, then extend the arms forward parallel to your legs. Hold this Pose for 3-5 seconds with 5 repetitions</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">After this, bring yourself to <strong>Tadasana</strong> or the <em>Mountain Pose</em>, a standing pose of<strong> ease </strong>and to<strong> relax</strong>. <img class="size-medium wp-image-2364 aligncenter" src="wp-content/uploads/2018/04/Untitled-design-45-300x300.png" alt="Tadasana" width="300" height="300" /></span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Stay in this pose for about 10-20 seconds then go on <strong>Utkatanasana</strong> or the <em>Chair Pose. <img class="size-medium wp-image-2365 alignleft" src="wp-content/uploads/2018/04/Untitled-design-46-300x300.png" alt="Chair Pose" width="300" height="300" /></em></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">From Tadasana, bend your knees, sit back as if you are sitting on a chair. Raise your arms towards the sky. Broaden your chest and lift the torso. Draw attention to your feet, your heels should be pressing the floor with toes at ease. Hold this pose for 1 minute.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Release the Pose and go back to Tadasana. Find your ease, take a few deep breaths and bring awareness to your body.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Feel the energy you have experienced and use it for the rest of your day!</span></p>\r\n&nbsp;\r\n<h3 style="text-align: center;"><strong>Get on the mat! Here is <a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener">Your FREE Guide!</a></strong></h3>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p class="p1"></p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.5" header_font="||||||||" body_font="||||||||" body_text_align="center" body_font_size="15px" body_text_color="#0c71c3" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" saved_tabs="all"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]</p>\r\n<strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong>\r\n<p class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Minute Morning Yoga Routine for Weight Loss', '', 'inherit', 'closed', 'closed', '', '2352-revision-v1', '', '', '2018-06-09 15:24:43', '2018-06-09 15:24:43', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3257, 1, '2018-06-09 15:25:45', '2018-06-09 15:25:45', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|22px|0px" padding_top_1="60px" _builder_version="3.0.106" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.625px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|23.3125px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]\r\n<p class="p1">[social_warfare]</p>\r\n<p class="p1"><span class="s1">If you have not learned already, Yoga is a great way to lose weight and the best thing about doing Yoga is that you can do it anytime anywhere!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Morning-Yoga-for-Weight-loss-2.png" align="center" _builder_version="3.5" max_width="65%"]</p>\r\n<p class="p1">[/et_pb_image][et_pb_text _builder_version="3.5"]</p>\r\n\r\n<h3 class="p1"><strong><span class="s1">How does Yoga make you lose weight?</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is an active form of meditation that makes use of <strong>Asanas</strong> (Sanskrit word for poses), <strong>Pranayama</strong> (breathing) and <strong>Shatkarma</strong> (internal cleansing).</span></p>\r\n<p class="p1"><span class="s1">Each <em>Yoga</em> poses has a great impact on the body both <strong>physically</strong> and <strong>internally</strong>.</span></p>\r\n<p class="p1"><span class="s1">Depending on what pose you do, Yoga can make for an <strong>intense workout</strong> proven to be effective in <strong>losing weight</strong>.</span></p>\r\n<p class="p1"><span class="s1">This is because performing these Yoga poses <strong>stimulates the whole body</strong> increasing the demand for energy thus <strong>boosting metabolism</strong> consequently <strong>losing weight!</strong></span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">And Yoga’s awesomeness does not end there, with consistent Yoga practice you are going to <strong>develop your body’s strength and flexibility</strong>, you will be able to gain more control of your body.</span></p>\r\n<p class="p1"><span class="s1">You’ll be surprised one day you are holding yourself upside down!</span></p>\r\n<p class="p1"><span class="s1"><strong>Doing Yoga in the morning</strong>, in particular, is great for your metabolism. It is a good way to get yourself ready for the day ahead.</span></p>\r\n<p class="p1"><span class="s1">I personally love to do Yoga session just after I get out of bed. My routine is to drink a glass of water after I wake up and straight to the mat!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><em><span class="s1">This 5 minute Yoga session is short and sweet but gives you that blasting energy for boosting metabolism for the rest of the day and lose weight without even trying!</span></em></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>First</strong>, start with <strong>Sukhasana</strong> or the <em>Easy Pose</em>, doing this pose allows you to acknowledge your purpose and listen to your body.</span></p>\r\n<img class="size-medium wp-image-2359 alignright" src="wp-content/uploads/2018/04/Untitled-design-40-300x300.png" alt="Sukhasana Pose" width="300" height="300" /><strong><em><span class="s1">To do this pose.</span></em></strong>\r\n\r\n<span class="s1">Down on the mat, bring yourself into a sitting position. Bend your knees, cross the shins as you widen your knees and place each foot beneath the opposite knee. Your legs should be forming a triangle.</span>\r\n<p class="p1"><span class="s1">Find your ease, relax your feet and draw attention to your upper body. Keep the back upright. You can place the hands on each knee with palms up or down it’s entirely up to how it feels comfortable to you.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths… you may close your eyes, this is the moment where you bring awareness to your body. You can move your head side to side or however feels better to you.</span></p>\r\n<p class="p1"><span class="s1">Stay in this position for 30 seconds or for 8 -10 deep breaths.</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">From Sukhasana, bring yourself to all fours. In Yoga, this means bringing your hands and knees to a tabletop position. Knees below the hips with wrist, elbows and shoulder perpendicular to the floor. Head on a neutral position, eyes looking down the floor.</span></p>\r\n<p class="p1"><span class="s1">Go on <strong>Adho Mukha Svanasana</strong> or <em>Downward Facing Dog Pose</em>. <img class="size-medium wp-image-2360 alignright" src="wp-content/uploads/2018/04/Untitled-design-41-300x300.png" alt="Downward Facing Dog Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this. </span></em></strong></p>\r\n<p class="p1"><span class="s1">Press your palms firmly on the floor, straighten the knees, while lifting the hips back towards the ceiling. Firm your shoulder blades against your back as you widen them, drawing them towards the tailbone. Keep the head in between your upper arms.</span></p>\r\n<p class="p1"><span class="s1">Hold this pose for 3 seconds. This Pose serves as a transition pose for this session.</span></p>\r\n<p class="p1"><span class="s1">However, the downward facing dog is a great resting stretch for your hamstrings and calves, relieving stress in general, strengthens the arms, relieves neck and back pain.</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">From Downward Facing Dog, bring yourself to <strong>Plank Pose</strong>.</span></p>\r\n<p class="p1"><span class="s1"><strong><em>To do this.</em></strong><img class="size-medium wp-image-2361 alignleft" src="wp-content/uploads/2018/04/Untitled-design-42-300x300.png" alt="Plank Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths. Inhale and draw the torso forward until the arms are perpendicular to the floor, shoulders directly over the wrist and parallel to the floor.</span></p>\r\n<p class="p1"><span class="s1">Press on the palms of hands, spread the fingers pressing them to the floor to widen and strengthen the base of your hands. Firm the shoulder blades, spread them away from your spine, collarbones away from the sternum.</span></p>\r\n<p class="p1"><span class="s1">Engage the muscles in your abdomen, back, and thighs. Take a few deep breaths, hold the pose for 1 minute.</span></p>\r\n<p class="p1"><span class="s1">The Plank is a core blasting pose great for burning fat in your midsection, it also strengthens the arms, thighs, and legs.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Straight from the <strong>Plank Pose</strong> go back to <strong>Downward Facing Dog</strong>. <strong>Find your ease</strong>. You may modify this pose to what feels comfortable. Hold this pose for another 3 seconds.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Then shift to a <strong>Side Plank Pose</strong>.</span></p>\r\n<img class="size-medium wp-image-2362 alignleft" src="wp-content/uploads/2018/04/Untitled-design-43-300x300.png" alt="Side Plank Pose" width="300" height="300" />\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">Shift your body on to the right side. Right palm pressing firmly on the floor. Stack the left foot on top of the right foot. Take a deep breath, and slowly raise the left arm up towards the sky. Keep the whole body aligned. Hold this pose for 30 seconds.</span></p>\r\n<p class="p1"><span class="s1">Then, go back to Downward Facing Dog. Stay in the pose for another 3 seconds. Then go on the Side Plank Pose for the opposite side. Follow the previous instruction above for the opposite side.</span></p>\r\n<p class="p1"><span class="s1">After this, release the pose, you may go back to a downward facing dog or simply bring yourself to all fours. Take a few deep breaths and find your ease.</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">Prepare for a <strong>Boat Pose</strong>. Another pose <strong>great for burning belly fat</strong> and <strong>toning the core muscles</strong>. </span></p>\r\n<p class="p1"><span class="s1"><img class="size-medium wp-image-2363 alignright" src="wp-content/uploads/2018/04/Untitled-design-44-300x300.png" alt="Boat Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">Bring yourself to a sitting position with legs straight in front. Bring awareness to your back, keep the back straight while the neck and head over the shoulder.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths, exhale bend the knees, lean back slightly as you lift your feet off the ground, keeping the feet perpendicular to the floor, then extend the arms forward parallel to your legs. Hold this Pose for 3-5 seconds with 5 repetitions</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">After this, bring yourself to <strong>Tadasana</strong> or the <em>Mountain Pose</em>, a standing pose of<strong> ease </strong>and to<strong> relax</strong>. <img class="size-medium wp-image-2364 aligncenter" src="wp-content/uploads/2018/04/Untitled-design-45-300x300.png" alt="Tadasana" width="300" height="300" /></span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Stay in this pose for about 10-20 seconds then go on <strong>Utkatanasana</strong> or the <em>Chair Pose. <img class="size-medium wp-image-2365 alignleft" src="wp-content/uploads/2018/04/Untitled-design-46-300x300.png" alt="Chair Pose" width="300" height="300" /></em></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">From Tadasana, bend your knees, sit back as if you are sitting on a chair. Raise your arms towards the sky. Broaden your chest and lift the torso. Draw attention to your feet, your heels should be pressing the floor with toes at ease. Hold this pose for 1 minute.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Release the Pose and go back to Tadasana. Find your ease, take a few deep breaths and bring awareness to your body.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Feel the energy you have experienced and use it for the rest of your day!</span></p>\r\n&nbsp;\r\n<h3 style="text-align: center;"><strong>Get on the mat! Here is <a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener">Your FREE Guide!</a></strong></h3>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.5" header_font="||||||||" body_font="||||||||" body_text_align="center" body_font_size="15px" body_text_color="#0c71c3" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" saved_tabs="all"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]</p>\r\n<strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong>\r\n<p class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Minute Morning Yoga Routine for Weight Loss', '', 'inherit', 'closed', 'closed', '', '2352-revision-v1', '', '', '2018-06-09 15:25:45', '2018-06-09 15:25:45', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3259, 1, '2018-06-09 16:02:02', '2018-06-09 16:02:02', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Diet-Plan-1.jpg" custom_padding="0|0px|0|0px" next_background_color="#ffffff"][et_pb_row custom_padding="0|0px|0|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/weight-loss-checklist-3.png" align="right" _builder_version="3.0.106" max_width="87%" animation_style="fade"]\n\n<p> </p>\n\n[/et_pb_image][et_pb_code _builder_version="3.0.106"][convertkit form=5192106][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\n\n<p> </p>\n\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" text_font="||||||||" text_font_size="14px"]\n\n<p>This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</p>\n\n[/et_pb_text][et_pb_text _builder_version="3.5"]\n\n[social_warfare]<p><span class="s1">A lot of the time we find all the reasons and excuses for why we just do not have the time to exercise. And if you are someone who wants to shed a few pounds off, these <strong>9 simple ways to lose weight without exercise</strong> are your best bet for effective weight loss. </span></p>\n\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Weight-loss-tips-3.png" align="center" _builder_version="3.5" max_width="65%"]\n\n<p> </p>\n\n[/et_pb_image][et_pb_text _builder_version="3.5"]\n\n<h5><strong><span class="s2">1. Never miss breakfast and eat boiled eggs for breakfast.</span></strong></h5><p class="p1"><span class="s2"><strong><em>Breakfast</em> </strong>is said to be the most important meal of the day, however,<span class="Apple-converted-space">  </span>missing breakfast has become a habit of today’s fast-paced lifestyle.</span></p>\n\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class=&quot;content_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\n\n<p class="p1"><span class="s2">But if <strong>losing weight</strong> is something you aspire, you should <strong>never miss breakfast.</strong></span></p><p class="p1"><span class="s2">You need the <strong>energy</strong> for the day ahead. When you miss breakfast this will only make you <strong>crave more food</strong> later which makes you end up <strong>eating more</strong>.</span></p><p class="p1"><span class="s2"><strong>Eat boiled eggs</strong> for your breakfast, eggs are a <strong>great source of energy</strong>. It is packed with inexpensive <strong>high-quality protein</strong>.</span></p><p class="p1"><span class="s2">A good article that highlighted some of the nutritional benefits of eggs presented, one medium size egg contains:</span></p><p class="p1"><strong><span class="s2">76 Calories | 7.5 grams Protein | 5.1 grams Fat | 1.4grams saturated fat |</span></strong></p><p>Read it <a href="https://www.bbcgoodfood.com/howto/guide/ingredient-focus-eggs" target="_blank" rel="noopener">Here.</a></p>\n\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class=&quot;content_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\n\n<p class="p1"><span class="s1"><strong>Boiled egg</strong>, in particular, is easy to cook and convenient when you are on the go. It''s miles better than breakfast bar!</span></p><p> </p><h5> </h5><h5><strong>2. <span class="s1">Load your water intake.</span></strong></h5><p class="p1"><span class="s1"><strong>Water</strong> is a very important component of breaking down food for <strong>faster metabolism</strong> and all bodily processes involve water, therefore, our body constantly uses and loses water.</span></p><p class="p1"><span class="s1">Water also helps in <strong>making you feel full</strong> so make a habit of drinking water.</span></p><p class="p1"><strong><span class="s1">Here are some tips to ensure your water intake:</span></strong></p><ul><li class="p1"><span class="s1">Keep water on your bedside table, so the very first thing you do when you wake up is to drink a glass of water.</span></li><li class="p1"><span class="s1">drink water right after drinking coffee or tea. (Additional tip: another reason why you should drink water right after drinking coffee or tea is to wash off stain from your mouth and teeth)</span></li><li class="p1"><span class="s1">drink water before and after you eat your meal or any snack</span></li><li class="p1"><span class="s1">Keep a handy water bottle when at work or traveling</span></li></ul>\n\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class=&quot;content_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\n\n<p><strong style="color: #333333; font-size: 16px;">3. <span class="s1">Swap milk chocolate to dark chocolate.</span></strong></p><p class="p1"><span class="s1"><strong>Chocolate</strong> is one common addiction to many, I for one is guilty! It took me a lot of getting used to but it definitely was a wise decision to opt for <em>dark chocolate.</em></span></p><p class="p1"><span class="s1"><strong>Dark chocolates</strong> are a good source of <strong>polyphenols</strong> and <strong>flavonoids</strong> two awesome <strong>antioxidants</strong> capable of <strong>neutralizing free radicals</strong> thus preventing our body from cellular damage.</span></p><p class="p1"><span class="s1">According to research the saturated fat content of dark chocolate has <em>no effect on cholesterol level,</em> which means eating dark chocolate does not pose any risk for high cholesterol.</span></p><p class="p1"><span class="s1">The darker the chocolate the lesser sugar it contains which makes it an <strong>ace option for diabetics!</strong></span></p>\n\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class=&quot;content_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\n\n<p> </p><h5> </h5><h5><strong>4. <span class="s1">Volumise your plate with green leafy vegetables.</span></strong></h5><p class="p1"><span class="s1"><em>This is a little trick.</em> When you see a plate full of food it will somehow give your brain a preemptive thought that you are going to be fully satisfied after you eat it.</span></p><p class="p1"><span class="s1">The best way to do that is to have <strong>more green leafy vegetables on your plate</strong>, they occupy space but more importantly, green vegetables are <strong>full of minerals</strong>, they are a <strong>natural source of fiber</strong>.</span></p><p class="p1"><span class="s1">They have a <strong>high water content</strong> which is good for adding hydration and they <strong>make you feel full</strong>!</span></p><p> </p><h5> </h5><h5><strong>5. <span class="s1">Make Almonds your snack of choice.</span></strong></h5><p class="p1"><span class="s1"><strong>Nuts</strong> are good food for snacking but <strong>almonds are your best choice</strong>! Almonds are proven to help <strong>burn stored fats</strong>.</span></p><p class="p1"><span class="s1">Almonds are packed with <em>antioxidants, vitamins, minerals, protein, and fiber</em>. According to an article by <a href="https://www.medicalnewstoday.com/articles/269468.php" target="_blank" rel="noopener">Medical News Today</a> </span><span class="s1">among the many benefits of Almonds are:</span></p><ul><li class="p1"><span class="s1">Lowers Cholesterol Levels</span></li><li class="p1"><span class="s1">Reduces blood pressure</span></li><li class="p1"><span class="s1">Protects cell from oxidative damage due to its high Vitamin E content</span></li><li class="p1"><span class="s1">Improves over-all cardiovascular health</span></li></ul><p> </p><p> </p><h5><strong>6. <span class="s1">Swap flavored juices with water infused drinks.</span></strong></h5><p class="p1"><span class="s1">I have mentioned the importance of water. <strong>Water infusions</strong> are great ways to <strong>detoxify the body</strong>.</span></p><p class="p1"><span class="s1">Flavored juices are notorious for sugar content. More sugar, more stored fats. So start experimenting with some water infused drinks.</span></p><p class="p1"><strong><span class="s1">Here are some examples:</span></strong></p><p class="p1"><span class="s1">Let this infuse overnight</span></p><ul><li class="p1"><span class="s1">Cucumber + Mint + Water</span></li><li class="p1"><span class="s1">Strawberry + Lemon + Water</span></li><li class="p1"><span class="s1">Pineapple + Basil + Water</span></li></ul>\n\n[/et_pb_text][et_pb_code _builder_version="3.0.106"]&lt;script type=&quot;text/javascript&quot;&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = &quot;adunit0&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = &quot;true&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = &quot;kahlmah87-20&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = &quot;manual&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = &quot;smart&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = &quot;amazon&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = &quot;US&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = &quot;My Amazon Picks&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = &quot;B06XBXXG1L,B012GW3OM0,B01C7YF3QC,B018364XAA&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = &quot;374c857235774a838b0290930b5c4fae&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src=&quot;//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US&quot;&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\n\n<h5><strong>7. <span class="s1">Make a food shopping list for a week consumption, eat before you go food shopping and stick to your list!</span></strong></h5><p class="p1"><span class="s1">You want to lose weight, you have to mean it! <strong>Make a list of healthier food</strong> for your meals and for snacking. Do not buy food for more than a week’s worth of consumption, stocking food is more likely to lead you to consume more than what is needed.</span></p><p class="p1"><span class="s1"><strong>Eat before you go food shopping</strong>. When you are hungry you crave for food and when this happens in the middle of an aisle full of food, not good! You are likely to make that impulsive decision to buy unnecessary food items.</span></p><p class="p1"><span class="s1">You made a list for a reason, so stick to that list!</span></p>\n\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class=&quot;content_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\n\n<p> </p><h5> </h5><h5><strong>8. <span class="s1">Make walking your habit.</span></strong></h5><p class="p1"><span class="s1"><strong>Walking</strong> is something we do naturally but it is actually a type of exercise. Walking is an effective exercise to lessen the risk of developing some of the diet-related diseases such as cardiovascular disease and type 2 diabetes.</span></p><p class="p1"><span class="s1">So make a habit of it. Go out for a walk when you can. Utilize your day to day walking as an exercise. Go for a long hike one weekend.</span></p><p> </p><p> </p><h5><strong>9. <span class="s1">Do Yoga.</span></strong></h5><p class="p1"><span class="s1"><strong>Yoga</strong> is a type of mindful practice, an active form of meditation that focuses on <strong>building mental</strong> and <strong>physical strength</strong>, it is an awesome exercise that you can literally do <strong>anywhere anytime.</strong></span></p><p class="p1"><span class="s1">It’s a type of exercise you can easily fit into your schedule. There are thousands of yoga poses great for <strong>boosting metabolism</strong> consequently <strong>losing weight.</strong></span></p><p class="p1"><span class="s1">I cannot speak highly enough about <strong>Yoga</strong>, you have to try it to see it for your self!</span></p><p><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><strong>Here is Your Free Guide!</strong></a></p><p style="text-align: center;">[convertkit form=5173281]\n\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\n\n<p style="text-align: center;">\n\n[/et_pb_sidebar][et_pb_code _builder_version="3.5" text_orientation="center"]&lt;a href=&quot;https://click.linksynergy.com/fs-bin/click?id=3tmQmuwL*TU&amp;offerid=578564.8&amp;subid=0&amp;type=4&amp;LSNSUBSITE=LSNSUBSITE&quot;&gt;&lt;IMG border=&quot;0&quot; alt=&quot;Allure Best of Beauty Award Winner - Chap Guard, Great Barrier Coco Herbal Lavender For Skin And Lip&quot; src=&quot;https://ad.linksynergy.com/fs-bin/show?id=3tmQmuwL*TU&amp;bids=578564.8&amp;subid=0&amp;type=4&amp;gridnum=12&quot;&gt;&lt;/a&gt;[/et_pb_code][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.5" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]\n\n<p style="text-align: center;">\n\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4><p style="text-align: center;">\n\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '9 Simple Ways to Lose Weight Effectively When You Don''t Have Time to Exercise', '', 'inherit', 'closed', 'closed', '', '2235-autosave-v1', '', '', '2018-06-09 16:02:02', '2018-06-09 16:02:02', '', 2235, 'https://www.kahlmah.com/2235-autosave-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3260, 1, '2018-06-09 15:50:22', '2018-06-09 15:50:22', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Diet-Plan-1.jpg" custom_padding="0|0px|0|0px" next_background_color="#ffffff"][et_pb_row custom_padding="0|0px|0|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/weight-loss-checklist-3.png" align="right" _builder_version="3.0.106" max_width="87%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.0.106"][convertkit form=5192106][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" text_font="||||||||" text_font_size="14px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.5"]\r\n\r\n[social_warfare]\r\n\r\n<span class="s1">A lot of the time we find all the reasons and excuses for why we just do not have the time to exercise. And if you are someone who wants to shed a few pounds off, these <strong>9 simple ways to lose weight without exercise</strong> are your best bet for effective weight loss. </span>\r\n\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Weight-loss-tips-3.png" align="center" _builder_version="3.5" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.5"]\r\n<h5><strong><span class="s2">1. Never miss breakfast and eat boiled eggs for breakfast.</span></strong></h5>\r\n<p class="p1"><span class="s2"><strong><em>Breakfast</em> </strong>is said to be the most important meal of the day, however,<span class="Apple-converted-space">  </span>missing breakfast has become a habit of today’s fast-paced lifestyle.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s2">But if <strong>losing weight</strong> is something you aspire, you should <strong>never miss breakfast.</strong></span></p>\r\n<p class="p1"><span class="s2">You need the <strong>energy</strong> for the day ahead. When you miss breakfast this will only make you <strong>crave more food</strong> later which makes you end up <strong>eating more</strong>.</span></p>\r\n<p class="p1"><span class="s2"><strong>Eat boiled eggs</strong> for your breakfast, eggs are a <strong>great source of energy</strong>. It is packed with inexpensive <strong>high-quality protein</strong>.</span></p>\r\n<p class="p1"><span class="s2">A good article that highlighted some of the nutritional benefits of eggs presented, one medium size egg contains:</span></p>\r\n<p class="p1"><strong><span class="s2">76 Calories | 7.5 grams Protein | 5.1 grams Fat | 1.4grams saturated fat |</span></strong></p>\r\nRead it <a href="https://www.bbcgoodfood.com/howto/guide/ingredient-focus-eggs" target="_blank" rel="noopener">Here.</a>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1"><strong>Boiled egg</strong>, in particular, is easy to cook and convenient when you are on the go. It''s miles better than breakfast bar!</span></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>2. <span class="s1">Load your water intake.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Water</strong> is a very important component of breaking down food for <strong>faster metabolism</strong> and all bodily processes involve water, therefore, our body constantly uses and loses water.</span></p>\r\n<p class="p1"><span class="s1">Water also helps in <strong>making you feel full</strong> so make a habit of drinking water.</span></p>\r\n<p class="p1"><strong><span class="s1">Here are some tips to ensure your water intake:</span></strong></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Keep water on your bedside table, so the very first thing you do when you wake up is to drink a glass of water.</span></li>\r\n 	<li class="p1"><span class="s1">drink water right after drinking coffee or tea. (Additional tip: another reason why you should drink water right after drinking coffee or tea is to wash off stain from your mouth and teeth)</span></li>\r\n 	<li class="p1"><span class="s1">drink water before and after you eat your meal or any snack</span></li>\r\n 	<li class="p1"><span class="s1">Keep a handy water bottle when at work or traveling</span></li>\r\n</ul>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\n<strong style="color: #333333; font-size: 16px;">3. <span class="s1">Swap milk chocolate to dark chocolate.</span></strong>\r\n<p class="p1"><span class="s1"><strong>Chocolate</strong> is one common addiction to many, I for one is guilty! It took me a lot of getting used to but it definitely was a wise decision to opt for <em>dark chocolate.</em></span></p>\r\n<p class="p1"><span class="s1"><strong>Dark chocolates</strong> are a good source of <strong>polyphenols</strong> and <strong>flavonoids</strong> two awesome <strong>antioxidants</strong> capable of <strong>neutralizing free radicals</strong> thus preventing our body from cellular damage.</span></p>\r\n<p class="p1"><span class="s1">According to research the saturated fat content of dark chocolate has <em>no effect on cholesterol level,</em> which means eating dark chocolate does not pose any risk for high cholesterol.</span></p>\r\n<p class="p1"><span class="s1">The darker the chocolate the lesser sugar it contains which makes it an <strong>ace option for diabetics!</strong></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>4. <span class="s1">Volumise your plate with green leafy vegetables.</span></strong></h5>\r\n<p class="p1"><span class="s1"><em>This is a little trick.</em> When you see a plate full of food it will somehow give your brain a preemptive thought that you are going to be fully satisfied after you eat it.</span></p>\r\n<p class="p1"><span class="s1">The best way to do that is to have <strong>more green leafy vegetables on your plate</strong>, they occupy space but more importantly, green vegetables are <strong>full of minerals</strong>, they are a <strong>natural source of fiber</strong>.</span></p>\r\n<p class="p1"><span class="s1">They have a <strong>high water content</strong> which is good for adding hydration and they <strong>make you feel full</strong>!</span></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>5. <span class="s1">Make Almonds your snack of choice.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Nuts</strong> are good food for snacking but <strong>almonds are your best choice</strong>! Almonds are proven to help <strong>burn stored fats</strong>.</span></p>\r\n<p class="p1"><span class="s1">Almonds are packed with <em>antioxidants, vitamins, minerals, protein, and fiber</em>. According to an article by <a href="https://www.medicalnewstoday.com/articles/269468.php" target="_blank" rel="noopener">Medical News Today</a> </span><span class="s1">among the many benefits of Almonds are:</span></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Lowers Cholesterol Levels</span></li>\r\n 	<li class="p1"><span class="s1">Reduces blood pressure</span></li>\r\n 	<li class="p1"><span class="s1">Protects cell from oxidative damage due to its high Vitamin E content</span></li>\r\n 	<li class="p1"><span class="s1">Improves over-all cardiovascular health</span></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>6. <span class="s1">Swap flavored juices with water infused drinks.</span></strong></h5>\r\n<p class="p1"><span class="s1">I have mentioned the importance of water. <strong>Water infusions</strong> are great ways to <strong>detoxify the body</strong>.</span></p>\r\n<p class="p1"><span class="s1">Flavored juices are notorious for sugar content. More sugar, more stored fats. So start experimenting with some water infused drinks.</span></p>\r\n<p class="p1"><strong><span class="s1">Here are some examples:</span></strong></p>\r\n<p class="p1"><span class="s1">Let this infuse overnight</span></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Cucumber + Mint + Water</span></li>\r\n 	<li class="p1"><span class="s1">Strawberry + Lemon + Water</span></li>\r\n 	<li class="p1"><span class="s1">Pineapple + Basil + Water</span></li>\r\n</ul>\r\n[/et_pb_text][et_pb_code _builder_version="3.0.106"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "B06XBXXG1L,B012GW3OM0,B01C7YF3QC,B018364XAA";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "374c857235774a838b0290930b5c4fae";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<h5><strong>7. <span class="s1">Make a food shopping list for a week consumption, eat before you go food shopping and stick to your list!</span></strong></h5>\r\n<p class="p1"><span class="s1">You want to lose weight, you have to mean it! <strong>Make a list of healthier food</strong> for your meals and for snacking. Do not buy food for more than a week’s worth of consumption, stocking food is more likely to lead you to consume more than what is needed.</span></p>\r\n<p class="p1"><span class="s1"><strong>Eat before you go food shopping</strong>. When you are hungry you crave for food and when this happens in the middle of an aisle full of food, not good! You are likely to make that impulsive decision to buy unnecessary food items.</span></p>\r\n<p class="p1"><span class="s1">You made a list for a reason, so stick to that list!</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>8. <span class="s1">Make walking your habit.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Walking</strong> is something we do naturally but it is actually a type of exercise. Walking is an effective exercise to lessen the risk of developing some of the diet-related diseases such as cardiovascular disease and type 2 diabetes.</span></p>\r\n<p class="p1"><span class="s1">So make a habit of it. Go out for a walk when you can. Utilize your day to day walking as an exercise. Go for a long hike one weekend.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>9. <span class="s1">Do Yoga.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a type of mindful practice, an active form of meditation that focuses on <strong>building mental</strong> and <strong>physical strength</strong>, it is an awesome exercise that you can literally do <strong>anywhere anytime.</strong></span></p>\r\n<p class="p1"><span class="s1">It’s a type of exercise you can easily fit into your schedule. There are thousands of yoga poses great for <strong>boosting metabolism</strong> consequently <strong>losing weight.</strong></span></p>\r\n<p class="p1"><span class="s1">I cannot speak highly enough about <strong>Yoga</strong>, you have to try it to see it for your self!</span></p>\r\n<a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><strong>Here is Your Free Guide!</strong></a>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_code _builder_version="3.5" text_orientation="center"]&lt;a href="https://click.linksynergy.com/fs-bin/click?id=3tmQmuwL*TU&amp;offerid=578564.8&amp;subid=0&amp;type=4&amp;LSNSUBSITE=LSNSUBSITE"&gt;&lt;IMG border="0" alt="Allure Best of Beauty Award Winner - Chap Guard, Great Barrier Coco Herbal Lavender For Skin And Lip" src="https://ad.linksynergy.com/fs-bin/show?id=3tmQmuwL*TU&amp;bids=578564.8&amp;subid=0&amp;type=4&amp;gridnum=12"&gt;&lt;/a&gt;[/et_pb_code][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.5" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '9 Simple Ways to Lose Weight Effectively When You Don''t Have Time to Exercise', '', 'inherit', 'closed', 'closed', '', '2235-revision-v1', '', '', '2018-06-09 15:50:22', '2018-06-09 15:50:22', '', 2235, 'https://www.kahlmah.com/2235-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3261, 1, '2018-06-09 15:51:00', '2018-06-09 15:51:00', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4><p style="text-align: center;">\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-09 15:51:00', '2018-06-09 15:51:00', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3262, 1, '2018-06-09 15:51:20', '2018-06-09 15:51:20', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Diet-Plan-1.jpg" custom_padding="0|0px|0|0px" next_background_color="#ffffff"][et_pb_row custom_padding="0|0px|0|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/weight-loss-checklist-3.png" align="right" _builder_version="3.0.106" max_width="87%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.0.106"][convertkit form=5192106][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" text_font="||||||||" text_font_size="14px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.5"] [social_warfare]\r\n\r\n<span class="s1">A lot of the time we find all the reasons and excuses for why we just do not have the time to exercise. And if you are someone who wants to shed a few pounds off, these <strong>9 simple ways to lose weight without exercise</strong> are your best bet for effective weight loss. </span>\r\n\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Weight-loss-tips-3.png" align="center" _builder_version="3.5" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.5"]\r\n<h5><strong><span class="s2">1. Never miss breakfast and eat boiled eggs for breakfast.</span></strong></h5>\r\n<p class="p1"><span class="s2"><strong><em>Breakfast</em> </strong>is said to be the most important meal of the day, however,<span class="Apple-converted-space">  </span>missing breakfast has become a habit of today’s fast-paced lifestyle.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s2">But if <strong>losing weight</strong> is something you aspire, you should <strong>never miss breakfast.</strong></span></p>\r\n<p class="p1"><span class="s2">You need the <strong>energy</strong> for the day ahead. When you miss breakfast this will only make you <strong>crave more food</strong> later which makes you end up <strong>eating more</strong>.</span></p>\r\n<p class="p1"><span class="s2"><strong>Eat boiled eggs</strong> for your breakfast, eggs are a <strong>great source of energy</strong>. It is packed with inexpensive <strong>high-quality protein</strong>.</span></p>\r\n<p class="p1"><span class="s2">A good article that highlighted some of the nutritional benefits of eggs presented, one medium size egg contains:</span></p>\r\n<p class="p1"><strong><span class="s2">76 Calories | 7.5 grams Protein | 5.1 grams Fat | 1.4grams saturated fat |</span></strong></p>\r\nRead it <a href="https://www.bbcgoodfood.com/howto/guide/ingredient-focus-eggs" target="_blank" rel="noopener">Here.</a>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1"><strong>Boiled egg</strong>, in particular, is easy to cook and convenient when you are on the go. It''s miles better than breakfast bar!</span></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>2. <span class="s1">Load your water intake.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Water</strong> is a very important component of breaking down food for <strong>faster metabolism</strong> and all bodily processes involve water, therefore, our body constantly uses and loses water.</span></p>\r\n<p class="p1"><span class="s1">Water also helps in <strong>making you feel full</strong> so make a habit of drinking water.</span></p>\r\n<p class="p1"><strong><span class="s1">Here are some tips to ensure your water intake:</span></strong></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Keep water on your bedside table, so the very first thing you do when you wake up is to drink a glass of water.</span></li>\r\n 	<li class="p1"><span class="s1">drink water right after drinking coffee or tea. (Additional tip: another reason why you should drink water right after drinking coffee or tea is to wash off stain from your mouth and teeth)</span></li>\r\n 	<li class="p1"><span class="s1">drink water before and after you eat your meal or any snack</span></li>\r\n 	<li class="p1"><span class="s1">Keep a handy water bottle when at work or traveling</span></li>\r\n</ul>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\n<strong style="color: #333333; font-size: 16px;">3. <span class="s1">Swap milk chocolate to dark chocolate.</span></strong>\r\n<p class="p1"><span class="s1"><strong>Chocolate</strong> is one common addiction to many, I for one is guilty! It took me a lot of getting used to but it definitely was a wise decision to opt for <em>dark chocolate.</em></span></p>\r\n<p class="p1"><span class="s1"><strong>Dark chocolates</strong> are a good source of <strong>polyphenols</strong> and <strong>flavonoids</strong> two awesome <strong>antioxidants</strong> capable of <strong>neutralizing free radicals</strong> thus preventing our body from cellular damage.</span></p>\r\n<p class="p1"><span class="s1">According to research the saturated fat content of dark chocolate has <em>no effect on cholesterol level,</em> which means eating dark chocolate does not pose any risk for high cholesterol.</span></p>\r\n<p class="p1"><span class="s1">The darker the chocolate the lesser sugar it contains which makes it an <strong>ace option for diabetics!</strong></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>4. <span class="s1">Volumise your plate with green leafy vegetables.</span></strong></h5>\r\n<p class="p1"><span class="s1"><em>This is a little trick.</em> When you see a plate full of food it will somehow give your brain a preemptive thought that you are going to be fully satisfied after you eat it.</span></p>\r\n<p class="p1"><span class="s1">The best way to do that is to have <strong>more green leafy vegetables on your plate</strong>, they occupy space but more importantly, green vegetables are <strong>full of minerals</strong>, they are a <strong>natural source of fiber</strong>.</span></p>\r\n<p class="p1"><span class="s1">They have a <strong>high water content</strong> which is good for adding hydration and they <strong>make you feel full</strong>!</span></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>5. <span class="s1">Make Almonds your snack of choice.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Nuts</strong> are good food for snacking but <strong>almonds are your best choice</strong>! Almonds are proven to help <strong>burn stored fats</strong>.</span></p>\r\n<p class="p1"><span class="s1">Almonds are packed with <em>antioxidants, vitamins, minerals, protein, and fiber</em>. According to an article by <a href="https://www.medicalnewstoday.com/articles/269468.php" target="_blank" rel="noopener">Medical News Today</a> </span><span class="s1">among the many benefits of Almonds are:</span></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Lowers Cholesterol Levels</span></li>\r\n 	<li class="p1"><span class="s1">Reduces blood pressure</span></li>\r\n 	<li class="p1"><span class="s1">Protects cell from oxidative damage due to its high Vitamin E content</span></li>\r\n 	<li class="p1"><span class="s1">Improves over-all cardiovascular health</span></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>6. <span class="s1">Swap flavored juices with water infused drinks.</span></strong></h5>\r\n<p class="p1"><span class="s1">I have mentioned the importance of water. <strong>Water infusions</strong> are great ways to <strong>detoxify the body</strong>.</span></p>\r\n<p class="p1"><span class="s1">Flavored juices are notorious for sugar content. More sugar, more stored fats. So start experimenting with some water infused drinks.</span></p>\r\n<p class="p1"><strong><span class="s1">Here are some examples:</span></strong></p>\r\n<p class="p1"><span class="s1">Let this infuse overnight</span></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Cucumber + Mint + Water</span></li>\r\n 	<li class="p1"><span class="s1">Strawberry + Lemon + Water</span></li>\r\n 	<li class="p1"><span class="s1">Pineapple + Basil + Water</span></li>\r\n</ul>\r\n[/et_pb_text][et_pb_code _builder_version="3.0.106"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "B06XBXXG1L,B012GW3OM0,B01C7YF3QC,B018364XAA";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "374c857235774a838b0290930b5c4fae";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<h5><strong>7. <span class="s1">Make a food shopping list for a week consumption, eat before you go food shopping and stick to your list!</span></strong></h5>\r\n<p class="p1"><span class="s1">You want to lose weight, you have to mean it! <strong>Make a list of healthier food</strong> for your meals and for snacking. Do not buy food for more than a week’s worth of consumption, stocking food is more likely to lead you to consume more than what is needed.</span></p>\r\n<p class="p1"><span class="s1"><strong>Eat before you go food shopping</strong>. When you are hungry you crave for food and when this happens in the middle of an aisle full of food, not good! You are likely to make that impulsive decision to buy unnecessary food items.</span></p>\r\n<p class="p1"><span class="s1">You made a list for a reason, so stick to that list!</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>8. <span class="s1">Make walking your habit.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Walking</strong> is something we do naturally but it is actually a type of exercise. Walking is an effective exercise to lessen the risk of developing some of the diet-related diseases such as cardiovascular disease and type 2 diabetes.</span></p>\r\n<p class="p1"><span class="s1">So make a habit of it. Go out for a walk when you can. Utilize your day to day walking as an exercise. Go for a long hike one weekend.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>9. <span class="s1">Do Yoga.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a type of mindful practice, an active form of meditation that focuses on <strong>building mental</strong> and <strong>physical strength</strong>, it is an awesome exercise that you can literally do <strong>anywhere anytime.</strong></span></p>\r\n<p class="p1"><span class="s1">It’s a type of exercise you can easily fit into your schedule. There are thousands of yoga poses great for <strong>boosting metabolism</strong> consequently <strong>losing weight.</strong></span></p>\r\n<p class="p1"><span class="s1">I cannot speak highly enough about <strong>Yoga</strong>, you have to try it to see it for your self!</span></p>\r\n<a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><strong>Here is Your Free Guide!</strong></a>\r\n<p style="text-align: center;">[convertkit form=5173281] [/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_code _builder_version="3.5" text_orientation="center"]&lt;a href="https://click.linksynergy.com/fs-bin/click?id=3tmQmuwL*TU&amp;offerid=578564.8&amp;subid=0&amp;type=4&amp;LSNSUBSITE=LSNSUBSITE"&gt;&lt;IMG border="0" alt="Allure Best of Beauty Award Winner - Chap Guard, Great Barrier Coco Herbal Lavender For Skin And Lip" src="https://ad.linksynergy.com/fs-bin/show?id=3tmQmuwL*TU&amp;bids=578564.8&amp;subid=0&amp;type=4&amp;gridnum=12"&gt;&lt;/a&gt;[/et_pb_code][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.5" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '9 Simple Ways to Lose Weight Effectively When You Don''t Have Time to Exercise', '', 'inherit', 'closed', 'closed', '', '2235-revision-v1', '', '', '2018-06-09 15:51:20', '2018-06-09 15:51:20', '', 2235, 'https://www.kahlmah.com/2235-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3264, 1, '2018-06-09 16:09:09', '2018-06-09 16:09:09', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-09 16:09:09', '2018-06-09 16:09:09', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3266, 1, '2018-06-09 16:22:43', '2018-06-09 16:22:43', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Diet-Plan-1.jpg" custom_padding="0|0px|0|0px" next_background_color="#ffffff" global_module="2666"][et_pb_row global_parent="2666" custom_padding="0|0px|0|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="2666" src="https://www.kahlmah.com/wp-content/uploads/2018/04/weight-loss-checklist-3.png" align="right" _builder_version="3.0.106" max_width="87%" animation_style="fade" /][et_pb_code global_parent="2666" _builder_version="3.0.106"][convertkit form=5192106][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.2.1" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" text_font="||||||||" text_font_size="14px"]\r\n\r\n<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.0.106"] [social_warfare]\r\n<p class="swp-content-locator"><span style="font-size: 20px;"><strong>Matcha</strong> is one exceptional class of powdered green tea that flourished in Japan, where it is most commonly produced. Matcha has outpoured its popularity in the western countries recently because of its proclaimed health benefits, distinct flavor and fascinating appearance.</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Matcha-Green-Tea-4.png" align="center" _builder_version="3.0.106" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1"><strong>Matcha green tea</strong> is no new to most Asian countries, it had been widely consumed in ancient China, as a matter of fact, the process of granulating tea leaves into a fine powder and then whisking it in water started in China.</span></p>\r\n<p class="p1"><span class="s1">Japan, however, is well known to make the <strong>best Matcha</strong>.</span></p>\r\n<p class="p1"><span class="s1"><em>Making matcha</em> is somewhat a meticulous process. Matcha comes from Camellia Sinensis plant its leaves are shaded from the sun for 3 weeks before harvest, the finest tea bushes are carefully chosen and then these finest leaves are manually grounded by hand to be able to produce the best and the brightest green powder.</span></p>\r\n<a href="https://amzn.to/2rnSF1T" target="_blank" rel="noopener"><img class="size-medium wp-image-2849 aligncenter" src="https://www.kahlmah.com/wp-content/uploads/2018/03/organic-matcha-green-tea-300x268.png" alt="organic matcha green tea" width="300" height="268" /></a>\r\n\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Among the many health benefits of Matcha green tea are:</span></strong></p>\r\n<strong><span class="s1">1. Boosts Energy</span></strong>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1"><em>Matcha</em> is considered to be a <strong>healthy caffeine</strong>. It can give you the stimulating effect of coffee and it increases endurance without the unwanted side effects. This is due to the combined effect of <strong>Theophylline</strong> and <strong>L-Theanine</strong>, both present in Matcha.</span></p>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1"><em>Theophylline</em> is an organic compound closely related to caffeine which is responsible for Matcha’s <strong>physiologic effect</strong> in the body.</span></p>\r\n\r\n<h4></h4>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p3" style="padding-left: 30px;"><span class="s1">While <em>L-Theanine</em> is an amino acid which is believed to <strong>improve awareness</strong> and <strong>brain functions</strong>. </span><span class="s1">An <a href="https://www.ncbi.nlm.nih.gov/pubmed/18296328" target="_blank" rel="noopener">evidenced based study</a> on human EEG (electroencephalograph) showed a direct effect of L-Theanine in the brain, it relaxes the mind without inducing drowsiness.</span></p>\r\n<p class="p3"><strong><span class="s1">2. Packed with antioxidants.</span></strong></p>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1"><i>Match green tea i</i>s loaded with <strong>EGCG</strong> (epigallocatechin gallate) an <strong>antioxidant</strong> recognized for its <strong>healing properties</strong>. Matcha green tea has the highest EGCG content among the other teas. <a href="https://www.ncbi.nlm.nih.gov/pubmed/17906191" target="_blank" rel="noopener">Research </a></span><span class="s1">revealed that EGCG is a useful food component for the maintenance of cardiovascular and metabolic health.</span></p>\r\n<p class="p3"><strong><span class="s1">3. Boosts the Immune system.</span></strong></p>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1">Because <em>matcha green tea</em> is <strong>rich</strong> with the awesomeness of <strong><em>antioxidants</em></strong> and <strong><em>good organic compounds</em></strong> it shields the body, building better defenses against adverse antigens, preventing the body from being ill.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p3" style="padding-left: 30px;"></p>\r\n<strong>4. <span class="s1">Lowers Bad Cholesterol level.</span></strong>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1">People who drink matcha green tea regularly are <strong>less likely to develop heart diseases</strong>. Studies revealed that people who regularly drink matcha green tea have <strong>lower levels of LDL </strong>(low-density lipoprotein) the bad cholesterol while exhibiting <strong>higher levels of HDL</strong> (high-density lipoprotein) the good cholesterol.</span></p>\r\n<p class="p3"><strong><span class="s1">5. Boost metabolism.</span></strong></p>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1"><em>EGCG</em> is not only great for detoxifying the body, it is also <strong>very effective in burning fats!</strong> EGCG aids in <em>faster metabolism</em> which ultimately results in a <strong><em>faster weight loss</em></strong>. So it is a good idea to incorporate matcha green tea in your <strong>weight loss plan!</strong></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p3" style="padding-left: 30px;"></p>\r\n<p class="p3"><strong><span class="s1">6. Relaxation and calmness</span></strong></p>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1">Matcha green tea is widely used by <em>Japanese Zen Buddhist</em> and <em>Chinese Daoists monks</em> as an aid to both <strong>meditation</strong> and <strong>relaxation</strong> whilst staying attentive.</span></p>\r\n<p class="p1" style="padding-left: 30px;"><span class="s1">Therefore, Matcha green tea is a <strong>great complement</strong> to your meditative practice. A nice cup of matcha green tea after your Yoga session would be a sure treat!</span></p>\r\n&nbsp;\r\n\r\n<span style="font-size: x-large;">You can get <a href="https://amzn.to/2rnSF1T" target="_blank" rel="noopener">matcha green tea</a> both in-store and online, I get mine from <a href="https://amzn.to/2rnSF1T" target="_blank" rel="noopener">Amazon</a>. Make sure to get the one that''s genuine organic matcha, <a href="https://amzn.to/2rnSF1T" target="_blank" rel="noopener">click here</a> to find it on Amazon.</span>\r\n<h4></h4>\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n<p class="p1" style="padding-left: 30px;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.5" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_align="center" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n<p class="p1" style="padding-left: 30px;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p class="p1" style="padding-left: 30px;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '6 Reasons Why You Should Drink Matcha Green Tea Everyday', '', 'inherit', 'closed', 'closed', '', '2138-revision-v1', '', '', '2018-06-09 16:22:43', '2018-06-09 16:22:43', '', 2138, 'https://www.kahlmah.com/2138-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3267, 1, '2018-06-09 16:23:16', '2018-06-09 16:23:16', '', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-09 16:23:16', '2018-06-09 16:23:16', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3268, 1, '2018-06-09 16:26:13', '2018-06-09 16:26:13', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Diet-Plan-1.jpg" custom_padding="0|0px|0|0px" next_background_color="#ffffff" global_module="2666"][et_pb_row global_parent="2666" custom_padding="0|0px|0|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="2666" src="https://www.kahlmah.com/wp-content/uploads/2018/04/weight-loss-checklist-3.png" align="right" _builder_version="3.0.106" max_width="87%" animation_style="fade" /][et_pb_code global_parent="2666" _builder_version="3.0.106"][convertkit form=5192106][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.2.1" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" text_font="||||||||" text_font_size="14px"]\r\n\r\n<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.0.106"] [social_warfare]\r\n<p class="swp-content-locator"><span style="font-size: 20px;"><strong>Matcha</strong> is one exceptional class of powdered green tea that flourished in Japan, where it is most commonly produced. Matcha has outpoured its popularity in the western countries recently because of its proclaimed health benefits, distinct flavor and fascinating appearance.</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Matcha-Green-Tea-4.png" align="center" _builder_version="3.0.106" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1"><strong>Matcha green tea</strong> is no new to most Asian countries, it had been widely consumed in ancient China, as a matter of fact, the process of granulating tea leaves into a fine powder and then whisking it in water started in China.</span></p>\r\n<p class="p1"><span class="s1">Japan, however, is well known to make the <strong>best Matcha</strong>.</span></p>\r\n<p class="p1"><span class="s1"><em>Making matcha</em> is somewhat a meticulous process. Matcha comes from Camellia Sinensis plant its leaves are shaded from the sun for 3 weeks before harvest, the finest tea bushes are carefully chosen and then these finest leaves are manually grounded by hand to be able to produce the best and the brightest green powder.</span></p>\r\n<a href="https://amzn.to/2rnSF1T" target="_blank" rel="noopener"><img class="size-medium wp-image-2849 aligncenter" src="https://www.kahlmah.com/wp-content/uploads/2018/03/organic-matcha-green-tea-300x268.png" alt="organic matcha green tea" width="300" height="268" /></a>\r\n\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Among the many health benefits of Matcha green tea are:</span></strong></p>\r\n<strong><span class="s1">1. Boosts Energy</span></strong>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1"><em>Matcha</em> is considered to be a <strong>healthy caffeine</strong>. It can give you the stimulating effect of coffee and it increases endurance without the unwanted side effects. This is due to the combined effect of <strong>Theophylline</strong> and <strong>L-Theanine</strong>, both present in Matcha.</span></p>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1"><em>Theophylline</em> is an organic compound closely related to caffeine which is responsible for Matcha’s <strong>physiologic effect</strong> in the body.</span></p>\r\n\r\n<h4></h4>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p3" style="padding-left: 30px;"><span class="s1">While <em>L-Theanine</em> is an amino acid which is believed to <strong>improve awareness</strong> and <strong>brain functions</strong>. </span><span class="s1">An <a href="https://www.ncbi.nlm.nih.gov/pubmed/18296328" target="_blank" rel="noopener">evidenced based study</a> on human EEG (electroencephalograph) showed a direct effect of L-Theanine in the brain, it relaxes the mind without inducing drowsiness.</span></p>\r\n<p class="p3"><strong><span class="s1">2. Packed with antioxidants.</span></strong></p>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1"><i>Match green tea i</i>s loaded with <strong>EGCG</strong> (epigallocatechin gallate) an <strong>antioxidant</strong> recognized for its <strong>healing properties</strong>. Matcha green tea has the highest EGCG content among the other teas. <a href="https://www.ncbi.nlm.nih.gov/pubmed/17906191" target="_blank" rel="noopener">Research </a></span><span class="s1">revealed that EGCG is a useful food component for the maintenance of cardiovascular and metabolic health.</span></p>\r\n<p class="p3"><strong><span class="s1">3. Boosts the Immune system.</span></strong></p>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1">Because <em>matcha green tea</em> is <strong>rich</strong> with the awesomeness of <strong><em>antioxidants</em></strong> and <strong><em>good organic compounds</em></strong> it shields the body, building better defenses against adverse antigens, preventing the body from being ill.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\n<strong>4. <span class="s1">Lowers Bad Cholesterol level.</span></strong>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1">People who drink matcha green tea regularly are <strong>less likely to develop heart diseases</strong>. Studies revealed that people who regularly drink matcha green tea have <strong>lower levels of LDL </strong>(low-density lipoprotein) the bad cholesterol while exhibiting <strong>higher levels of HDL</strong> (high-density lipoprotein) the good cholesterol.</span></p>\r\n<p class="p3"><strong><span class="s1">5. Boost metabolism.</span></strong></p>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1"><em>EGCG</em> is not only great for detoxifying the body, it is also <strong>very effective in burning fats!</strong> EGCG aids in <em>faster metabolism</em> which ultimately results in a <strong><em>faster weight loss</em></strong>. So it is a good idea to incorporate matcha green tea in your <strong>weight loss plan!</strong></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p3"><strong><span class="s1">6. Relaxation and calmness</span></strong></p>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1">Matcha green tea is widely used by <em>Japanese Zen Buddhist</em> and <em>Chinese Daoists monks</em> as an aid to both <strong>meditation</strong> and <strong>relaxation</strong> whilst staying attentive.</span></p>\r\n<p class="p1" style="padding-left: 30px;"><span class="s1">Therefore, Matcha green tea is a <strong>great complement</strong> to your meditative practice. A nice cup of matcha green tea after your Yoga session would be a sure treat!</span></p>\r\n&nbsp;\r\n\r\n<span style="font-size: x-large;">You can get <a href="https://amzn.to/2rnSF1T" target="_blank" rel="noopener">matcha green tea</a> both in-store and online, I get mine from <a href="https://amzn.to/2rnSF1T" target="_blank" rel="noopener">Amazon</a>. Make sure to get the one that''s genuine organic matcha, <a href="https://amzn.to/2rnSF1T" target="_blank" rel="noopener">click here</a> to find it on Amazon.</span>\r\n<h4></h4>\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n<p class="p1" style="padding-left: 30px;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.5" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_align="center" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n<p class="p1" style="padding-left: 30px;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p class="p1" style="padding-left: 30px;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '6 Reasons Why You Should Drink Matcha Green Tea Everyday', '', 'inherit', 'closed', 'closed', '', '2138-revision-v1', '', '', '2018-06-09 16:26:13', '2018-06-09 16:26:13', '', 2138, 'https://www.kahlmah.com/2138-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3269, 1, '2018-06-09 16:26:49', '2018-06-09 16:26:49', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4><p class="p1" style="padding-left: 30px;">\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-09 16:26:49', '2018-06-09 16:26:49', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3274, 1, '2018-06-09 17:01:12', '2018-06-09 17:01:12', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-09 17:01:12', '2018-06-09 17:01:12', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3277, 1, '2018-06-09 17:33:29', '2018-06-09 17:33:29', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|1px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]\r\n<div data-id="5" data-network="pinterest"> [social_warfare]</div>\r\n<div class="nc_tweetContainer nc_pinterest" data-id="5" data-network="pinterest">Belly fat is considered to be one of the most dangerous fat in our body this is because belly fat is linked to some of the major diseases such as diabetes and cardiovascular disease.</div>\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/yoga-for-burning-fat.png" _builder_version="3.0.105" max_width="59%" module_alignment="center"]\r\n[/et_pb_image][et_pb_text _builder_version="3.5"]\r\n\r\n<span class="s1">The fats accumulated in the abdominal area is predominantly <strong><em>visceral fats</em>.</strong> <em>Visceral</em> fat is the type of fat that gets stored in the liver, pancreas, intestines and other internal organs.</span>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">Research has referred visceral fat as an active fat because scientists are now learning more clearly that </span><span class="s1">abdominal fat cells not only interfere but can produce hormones, chemicals, and substances that are proved to be detrimental to our health.</span></p>\r\n<p class="p1"><span class="s1">An example of these chemicals is <strong><em>interleukin-6</em></strong> a chemical that increases the risk of cardiovascular disease.</span></p>\r\n<p class="p1"><span class="s1">In addition, a direct link is found between visceral fat and resistance to insulin, what this means simply is, the more abdominal fat cell there is the higher the risk for developing diabetes, specifically <em>type 2 diabetes</em>.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">It is a clear fact that <em>abdominal fat</em> is dangerous for your health, the <strong>good news</strong> is that visceral fat in the abdomen can easily be eliminated through proper diet and regular exercise.</span></p>\r\n<p class="p1"><span class="s1">Moderate exercise at least 30 minutes a day significantly lessen visceral fat. Yoga is a very effective exercise for general weight loss, but particularly great in burning visceral fat. </span></p>\r\n<p class="p1"><span class="s1">This is because <strong>Yoga</strong> combines physical exercise in the form of <strong><em>asanas</em></strong> (yoga poses), <strong><em>pranayama</em></strong> (yoga breathing) and <strong>mental conditioning</strong><span style="font-weight: normal;"> which can decrease stress hormone. </span></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"></p>\r\n\r\n<h4 class="p1"><span class="s1" style="font-family: inherit; font-weight: normal;">Yoga incorporates <em>strengthening</em> and <em>stretching</em> movements which aid blood circulation and facilitates a faster metabolic process.</span></h4>\r\n<h4 class="p1" style="text-align: center;"><strong><span style="font-family: inherit;">Are you ready to go on a journey with Yoga?</span></strong></h4>\r\n<h4 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #993300;">Download Your FREE Guide!</span></a></h4>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n\r\n<h4 class="p1" style="text-align: center;"><span class="s1">These are the 9 Yoga poses that can burn belly fat fast.</span></h4>\r\n&nbsp;\r\n<h6></h6>\r\n<h6><strong>1. Trikonasana or the triangle pose.</strong></h6>\r\n<span style="font-size: 18px;">This is a lateral stretch, bending your body on each side forming a triangle. A great exercise for your core muscles.</span>\r\n\r\nhttps://www.youtube.com/watch?v=gaaVRMRPwzg\r\n<h6>2. <span class="s2">The Plank Pose</span></h6>\r\n<span style="font-size: 18px;">The plank pose is a fat burning pose for the whole body, this pose engages the arms, legs and your core.</span>\r\n\r\nhttps://www.youtube.com/watch?v=0E95dDDV4yw\r\n\r\n<strong style="font-size: 18px;">3. <span class="s2">Purvottanasana</span></strong>\r\n\r\n<span style="font-size: 18px;">Purvottanasana is almost like a reverse plank pose, great for the core and strengthens the arm.</span>\r\n\r\nhttps://www.youtube.com/watch?v=hfkL9TbHfcM\r\n\r\n<strong style="font-size: 18px;">4. <span class="s2">Paschimottanasana</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose strengthens the legs, and as you bend forward, engages the back and core muscle. The focused breathing further contracts the abdominal muscles. The use of a <a href="https://www.amazon.co.uk/gp/product/B018BYLYIS/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B018BYLYIS&amp;linkId=006ec89f2a2b8cbafca51bfac71f093d" target="_blank" rel="noopener">yoga strap</a> helps to execute the pose with ease.</span>\r\n\r\nhttps://www.youtube.com/watch?v=t15nG-gf2Ow\r\n\r\n<strong style="font-size: 18px;">5. <span class="s2">Gomukhasana</span></strong>\r\n\r\nA great pose for the back and a pose believed to enhance the work of the kidneys. With focused breathing, this pose is a good way to also engage the core muscles.\r\n\r\nhttps://www.youtube.com/watch?v=6j3vnZEF_Oc\r\n\r\n<strong style="font-size: 18px;">6. C<span class="s2">hair Pose</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose stretches the shoulders, strengthens ankles, thighs and calves but the best benefit of this pose is that it stimulates the abdominal organs, diaphragm, and the heart.</span>\r\n\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n<strong style="font-size: 18px;">7. Downward facing dog</strong>\r\n\r\n<span style="font-size: 18px;">This is a great stretching pose that strengthens the back, arms, and thighs but the downward facing dog can do more to the body by enhancing digestion and promoting blood circulation.</span>\r\n\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk\r\n\r\n<span style="font-size: 18px;"><strong>8. Boat Pose</strong></span>\r\n\r\n<span style="font-size: 18px;">This pose strengthens the abdominal muscle and deep hip flexor. But the greater benefit is that this pose stimulates the kidneys, thyroid and the intestines which makes it a great exercise to boost metabolism.</span>\r\n\r\nhttps://www.youtube.com/watch?v=8KsyQvwi85Q&amp;t=36s\r\n\r\n<strong style="font-size: 18px;">9. B<span class="s2">ridge Pose</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose opens the chest, heart, and shoulders. This is another pose that stimulates abdominal muscles as well as abdominal organ, it improves digestion and it helps regulate metabolism.</span>\r\n\r\nhttps://www.youtube.com/watch?v=Hbpba3F_0z8\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px" text_orientation="center"]\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_text_color="#0c71c3" body_font_size="16px"]\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|20px|0px" prev_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" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you,  please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '9 Yoga Poses to Burn Belly Fat Fast', '', 'inherit', 'closed', 'closed', '', '1231-revision-v1', '', '', '2018-06-09 17:33:29', '2018-06-09 17:33:29', '', 1231, 'https://www.kahlmah.com/1231-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3278, 1, '2018-06-09 17:34:48', '2018-06-09 17:34:48', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|1px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]\r\n<div data-id="5" data-network="pinterest"> [social_warfare]</div>\r\n<div class="nc_tweetContainer nc_pinterest" data-id="5" data-network="pinterest">Belly fat is considered to be one of the most dangerous fat in our body this is because belly fat is linked to some of the major diseases such as diabetes and cardiovascular disease.</div>\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/yoga-for-burning-fat.png" _builder_version="3.0.105" max_width="59%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.5"]\r\n\r\n<span class="s1">The fats accumulated in the abdominal area is predominantly <strong><em>visceral fats</em>.</strong> <em>Visceral</em> fat is the type of fat that gets stored in the liver, pancreas, intestines and other internal organs.</span>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">Research has referred visceral fat as an active fat because scientists are now learning more clearly that </span><span class="s1">abdominal fat cells not only interfere but can produce hormones, chemicals, and substances that are proved to be detrimental to our health.</span></p>\r\n<p class="p1"><span class="s1">An example of these chemicals is <strong><em>interleukin-6</em></strong> a chemical that increases the risk of cardiovascular disease.</span></p>\r\n<p class="p1"><span class="s1">In addition, a direct link is found between visceral fat and resistance to insulin, what this means simply is, the more abdominal fat cell there is the higher the risk for developing diabetes, specifically <em>type 2 diabetes</em>.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">It is a clear fact that <em>abdominal fat</em> is dangerous for your health, the <strong>good news</strong> is that visceral fat in the abdomen can easily be eliminated through proper diet and regular exercise.</span></p>\r\n<p class="p1"><span class="s1">Moderate exercise at least 30 minutes a day significantly lessen visceral fat. Yoga is a very effective exercise for general weight loss, but particularly great in burning visceral fat. </span></p>\r\n<p class="p1"><span class="s1">This is because <strong>Yoga</strong> combines physical exercise in the form of <strong><em>asanas</em></strong> (yoga poses), <strong><em>pranayama</em></strong> (yoga breathing) and <strong>mental conditioning</strong><span style="font-weight: normal;"> which can decrease stress hormone. </span></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<h4 class="p1"><span class="s1" style="font-family: inherit; font-weight: normal;">Yoga incorporates <em>strengthening</em> and <em>stretching</em> movements which aid blood circulation and facilitates a faster metabolic process.</span></h4>\r\n<h4 class="p1" style="text-align: center;"><strong><span style="font-family: inherit;">Are you ready to go on a journey with Yoga?</span></strong></h4>\r\n<h4 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #993300;">Download Your FREE Guide!</span></a></h4>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n\r\n<h4 class="p1" style="text-align: center;"><span class="s1">These are the 9 Yoga poses that can burn belly fat fast.</span></h4>\r\n&nbsp;\r\n<h6></h6>\r\n<h6><strong>1. Trikonasana or the triangle pose.</strong></h6>\r\n<span style="font-size: 18px;">This is a lateral stretch, bending your body on each side forming a triangle. A great exercise for your core muscles.</span>\r\n\r\nhttps://www.youtube.com/watch?v=gaaVRMRPwzg\r\n<h6>2. <span class="s2">The Plank Pose</span></h6>\r\n<span style="font-size: 18px;">The plank pose is a fat burning pose for the whole body, this pose engages the arms, legs and your core.</span>\r\n\r\nhttps://www.youtube.com/watch?v=0E95dDDV4yw\r\n\r\n<strong style="font-size: 18px;">3. <span class="s2">Purvottanasana</span></strong>\r\n\r\n<span style="font-size: 18px;">Purvottanasana is almost like a reverse plank pose, great for the core and strengthens the arm.</span>\r\n\r\nhttps://www.youtube.com/watch?v=hfkL9TbHfcM\r\n\r\n<strong style="font-size: 18px;">4. <span class="s2">Paschimottanasana</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose strengthens the legs, and as you bend forward, engages the back and core muscle. The focused breathing further contracts the abdominal muscles. The use of a <a href="https://www.amazon.co.uk/gp/product/B018BYLYIS/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B018BYLYIS&amp;linkId=006ec89f2a2b8cbafca51bfac71f093d" target="_blank" rel="noopener">yoga strap</a> helps to execute the pose with ease.</span>\r\n\r\nhttps://www.youtube.com/watch?v=t15nG-gf2Ow\r\n\r\n<strong style="font-size: 18px;">5. <span class="s2">Gomukhasana</span></strong>\r\n\r\nA great pose for the back and a pose believed to enhance the work of the kidneys. With focused breathing, this pose is a good way to also engage the core muscles.\r\n\r\nhttps://www.youtube.com/watch?v=6j3vnZEF_Oc\r\n\r\n<strong style="font-size: 18px;">6. C<span class="s2">hair Pose</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose stretches the shoulders, strengthens ankles, thighs and calves but the best benefit of this pose is that it stimulates the abdominal organs, diaphragm, and the heart.</span>\r\n\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n<strong style="font-size: 18px;">7. Downward facing dog</strong>\r\n\r\n<span style="font-size: 18px;">This is a great stretching pose that strengthens the back, arms, and thighs but the downward facing dog can do more to the body by enhancing digestion and promoting blood circulation.</span>\r\n\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk\r\n\r\n<span style="font-size: 18px;"><strong>8. Boat Pose</strong></span>\r\n\r\n<span style="font-size: 18px;">This pose strengthens the abdominal muscle and deep hip flexor. But the greater benefit is that this pose stimulates the kidneys, thyroid and the intestines which makes it a great exercise to boost metabolism.</span>\r\n\r\nhttps://www.youtube.com/watch?v=8KsyQvwi85Q&amp;t=36s\r\n\r\n<strong style="font-size: 18px;">9. B<span class="s2">ridge Pose</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose opens the chest, heart, and shoulders. This is another pose that stimulates abdominal muscles as well as abdominal organ, it improves digestion and it helps regulate metabolism.</span>\r\n\r\nhttps://www.youtube.com/watch?v=Hbpba3F_0z8\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px" text_orientation="center"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|20px|0px" prev_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" inline_fonts="Open Sans Condensed"]</p>\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you,  please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '9 Yoga Poses to Burn Belly Fat Fast', '', 'inherit', 'closed', 'closed', '', '1231-revision-v1', '', '', '2018-06-09 17:34:48', '2018-06-09 17:34:48', '', 1231, 'https://www.kahlmah.com/1231-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3279, 1, '2018-06-09 23:07:02', '2018-06-09 23:07:02', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0px|0px|23.5312px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" background_layout="light"] [social_warfare]\r\n\r\nHey there aspiring Yogis! If you have started practicing yoga you must know by now that <span class="s1">Yoga is a great exercise, all the more so in achieving a strong core, this is because yoga is a whole body work out.</span>\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-poses-for-strong-core.png" align="center" _builder_version="3.0.105" max_width="60%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.5"]\r\n\r\n<span class="s1">The core is consist of a few muscle groups, these muscles include our four major abdominal muscles ( Transverse abdominis, Rectus abdominis, Internal and external obliques), the back muscles and the gluteus muscles.</span>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1" style="text-align: left;"><span class="s1">In order to have a strong core, you need an exercise that allows you to engage as many core muscle groups, and <a href="../10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">Yoga</a> can give you just that!</span></p>\r\n\r\n<h5 style="text-align: center;">Are you ready to go on a wonderful journey with Yoga?</h5>\r\n<h5 style="text-align: center;"><span style="color: #800000;"><a style="color: #800000;" href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><strong>Here is Your FREE Guide!</strong></a></span></h5>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p class="p1" style="text-align: center;"><strong><span class="s1">These are the 7 Yoga Poses to Build  a Strong Core</span></strong></p>\r\n<p class="p1"><strong><span class="s1">1. Plank pose (Kumbhakasana)</span></strong></p>\r\n<p class="p1"><span class="s1">The plank pose is good for overall body strength but particularly great for your core.</span></p>\r\n<p class="p1"><span class="s1">Perfect for toning muscles in the abdomen, chest, and back. It s</span><span class="s1">trengthens the arms, wrist, and shoulders.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1"><span style="color: #ff0000;">Tip &amp; FYI</span>: When I first started this pose I had trouble with my wrist, and I found that it was because I was putting too much pressure on my wrist rather than the whole hand.</span></p>\r\n<p class="p1"><span class="s1">Carpal bones (bones in the wrist) have thinner cartilage, these bones are not designed to hold too much weight.</span></p>\r\n<p class="p1"><span class="s1">Therefore when doing any pose that’s putting pressure on your wrist it is very important to utilize the strength of the whole hand.</span></p>\r\nhttps://www.youtube.com/watch?v=OMR5ikcgWaI\r\n<p class="p1"><strong><span class="s1">2. Side Plank Pose</span></strong></p>\r\n<p class="p1"><span class="s1">Side plank pose is a balancing pose that strengthens your core muscles especially the abdominal muscles. </span><span class="s1">This pose improves balance and concentration. You must pay attention to the alignment of your body.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">The same thing with the plank pose, pay attention to your hands and wrist, and really press on your fingers, distribute the weight to the whole hands.</span></p>\r\nhttps://www.youtube.com/watch?v=krrxMqVQPCU\r\n<p class="p1"><strong><span class="s1">3. Dolphin Plank Pose</span></strong></p>\r\n<p class="p1"><span class="s1">An excellent variation of the plank pose, when doing this pose moving your hips up and down gives you that extra toning of your core muscles particularly the abdominal muscles.</span></p>\r\nhttps://www.youtube.com/watch?v=yvX3srDp6dE\r\n<p class="p1"><strong><span class="s1">4. Boat Pose</span></strong></p>\r\n<p class="p1"><span class="s1">Boat Pose engages the overall strength of the core muscles. A great pose to engage the gluteus muscles. This pose also improves balance and aids in digestion. </span></p>\r\nhttps://www.youtube.com/watch?v=kHwDDEz1DZ0\r\n<p class="p1"><strong><span class="s1">5. Three Legged Downward Facing Dog</span></strong></p>\r\n<p class="p1"><span class="s1">A variation of the Downward Facing Dog which is great for the core muscles. The extra movement of lifting the legs up engages the core muscles even more.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n<p class="p1"><strong><span class="s1">6. Upward Facing Dog</span></strong></p>\r\n<p class="p1"><span class="s1">The upward facing dog is another variation that''s great exercise for the core muscles because this pose incorporates, downward facing dog and the plank pose. A sequence of core blasting movements.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n<p class="p1"><strong><span class="s1">7. Telasana</span></strong></p>\r\n<p class="p1"><span class="s1">A very powerful pose for core strengthening exercise. But I must warn you this is not a beginner pose as this pose requires good strength in your arms to lift your body up. However, I highly recommend this pose for developing a strong core. </span></p>\r\n<p class="p1"><span class="s1">There are variations you can do to make it easier for you. </span><span class="s1">For this pose, I strongly recommend using a <a href="https://www.amazon.co.uk/gp/product/B01GKX6YTG/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B01GKX6YTG&amp;linkId=a1b4249eadff38e977cce53e20fd86d1" target="_blank" rel="noopener">yoga block.</a></span>, the <a href="https://www.amazon.co.uk/gp/product/B01GKX6YTG/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B01GKX6YTG&amp;linkId=a1b4249eadff38e977cce53e20fd86d1" target="_blank" rel="noopener">block</a> makes it easier to execute.</p>\r\nhttps://www.youtube.com/watch?v=rToBf7KTmc0\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_text_align="center" body_text_color="#0c71c3" body_font_size="15"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '7 Yoga Poses for A Strong Core', '', 'inherit', 'closed', 'closed', '', '1459-revision-v1', '', '', '2018-06-09 23:07:02', '2018-06-09 23:07:02', '', 1459, 'https://www.kahlmah.com/1459-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3280, 1, '2018-06-09 23:20:02', '2018-06-09 23:20:02', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0px|0px|23.5312px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" background_layout="light"] [social_warfare]\r\n\r\nHey there aspiring Yogis! If you have started practicing yoga you must know by now that <span class="s1">Yoga is a great exercise, all the more so in achieving a strong core, this is because yoga is a whole body work out.</span>\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-poses-for-strong-core.png" align="center" _builder_version="3.0.105" max_width="60%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.5"]\r\n\r\n<span class="s1">The core is consist of a few muscle groups, these muscles include our four major abdominal muscles ( Transverse abdominis, Rectus abdominis, Internal and external obliques), the back muscles and the gluteus muscles.</span>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1" style="text-align: left;"><span class="s1">In order to have a strong core, you need an exercise that allows you to engage as many core muscle groups, and <a href="../10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">Yoga</a> can give you just that!</span></p>\r\n\r\n<h5 style="text-align: center;">Are you ready to go on a wonderful journey with Yoga?</h5>\r\n<h5 style="text-align: center;"><span style="color: #800000;"><a style="color: #800000;" href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><strong>Here is Your FREE Guide!</strong></a></span></h5>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p class="p1" style="text-align: center;"><strong><span class="s1">These are the 7 Yoga Poses to Build  a Strong Core</span></strong></p>\r\n<p class="p1"><strong><span class="s1">1. Plank pose (Kumbhakasana)</span></strong></p>\r\n<p class="p1"><span class="s1">The plank pose is good for overall body strength but particularly great for your core.</span></p>\r\n<p class="p1"><span class="s1">Perfect for toning muscles in the abdomen, chest, and back. It s</span><span class="s1">trengthens the arms, wrist, and shoulders.</span></p>\r\n<p style="text-align: center;">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1"><span style="color: #ff0000;">Tip &amp; FYI</span>: When I first started this pose I had trouble with my wrist, and I found that it was because I was putting too much pressure on my wrist rather than the whole hand.</span></p>\r\n<p class="p1"><span class="s1">Carpal bones (bones in the wrist) have thinner cartilage, these bones are not designed to hold too much weight.</span></p>\r\n<p class="p1"><span class="s1">Therefore when doing any pose that’s putting pressure on your wrist it is very important to utilize the strength of the whole hand.</span></p>\r\nhttps://www.youtube.com/watch?v=OMR5ikcgWaI\r\n<p class="p1"><strong><span class="s1">2. Side Plank Pose</span></strong></p>\r\n<p class="p1"><span class="s1">Side plank pose is a balancing pose that strengthens your core muscles especially the abdominal muscles. </span><span class="s1">This pose improves balance and concentration. You must pay attention to the alignment of your body.</span></p>\r\n<p style="text-align: center;">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">The same thing with the plank pose, pay attention to your hands and wrist, and really press on your fingers, distribute the weight to the whole hands.</span></p>\r\nhttps://www.youtube.com/watch?v=krrxMqVQPCU\r\n<p class="p1"><strong><span class="s1">3. Dolphin Plank Pose</span></strong></p>\r\n<p class="p1"><span class="s1">An excellent variation of the plank pose, when doing this pose moving your hips up and down gives you that extra toning of your core muscles particularly the abdominal muscles.</span></p>\r\nhttps://www.youtube.com/watch?v=yvX3srDp6dE\r\n<p class="p1"><strong><span class="s1">4. Boat Pose</span></strong></p>\r\n<p class="p1"><span class="s1">Boat Pose engages the overall strength of the core muscles. A great pose to engage the gluteus muscles. This pose also improves balance and aids in digestion. </span></p>\r\nhttps://www.youtube.com/watch?v=kHwDDEz1DZ0\r\n<p class="p1"><strong><span class="s1">5. Three Legged Downward Facing Dog</span></strong></p>\r\n<p class="p1"><span class="s1">A variation of the Downward Facing Dog which is great for the core muscles. The extra movement of lifting the legs up engages the core muscles even more.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n<p class="p1"><strong><span class="s1">6. Upward Facing Dog</span></strong></p>\r\n<p class="p1"><span class="s1">The upward facing dog is another variation that''s great exercise for the core muscles because this pose incorporates, downward facing dog and the plank pose. A sequence of core blasting movements.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n<p class="p1"><strong><span class="s1">7. Telasana</span></strong></p>\r\n<p class="p1"><span class="s1">A very powerful pose for core strengthening exercise. But I must warn you this is not a beginner pose as this pose requires good strength in your arms to lift your body up. However, I highly recommend this pose for developing a strong core. </span></p>\r\n<p class="p1"><span class="s1">There are variations you can do to make it easier for you. </span><span class="s1">For this pose, I strongly recommend using a <a href="https://www.amazon.co.uk/gp/product/B01GKX6YTG/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B01GKX6YTG&amp;linkId=a1b4249eadff38e977cce53e20fd86d1" target="_blank" rel="noopener">yoga block.</a></span>, the <a href="https://www.amazon.co.uk/gp/product/B01GKX6YTG/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B01GKX6YTG&amp;linkId=a1b4249eadff38e977cce53e20fd86d1" target="_blank" rel="noopener">block</a> makes it easier to execute.</p>\r\nhttps://www.youtube.com/watch?v=rToBf7KTmc0\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_text_align="center" body_text_color="#0c71c3" body_font_size="15"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '7 Yoga Poses for A Strong Core', '', 'inherit', 'closed', 'closed', '', '1459-revision-v1', '', '', '2018-06-09 23:20:02', '2018-06-09 23:20:02', '', 1459, 'https://www.kahlmah.com/1459-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3282, 1, '2018-06-09 23:20:47', '2018-06-09 23:20:47', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-09 23:20:47', '2018-06-09 23:20:47', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3284, 1, '2018-06-09 23:21:46', '2018-06-09 23:21:46', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-09 23:21:46', '2018-06-09 23:21:46', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3286, 1, '2018-06-09 23:23:47', '2018-06-09 23:23:47', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-09 23:23:47', '2018-06-09 23:23:47', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3287, 1, '2018-06-09 23:24:20', '2018-06-09 23:24:20', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0px|0px|23.5312px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" background_layout="light"] [social_warfare]\r\n\r\nHey there aspiring Yogis! If you have started practicing yoga you must know by now that <span class="s1">Yoga is a great exercise, all the more so in achieving a strong core, this is because yoga is a whole body work out.</span>\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-poses-for-strong-core.png" align="center" _builder_version="3.0.105" max_width="60%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.5"]\r\n\r\n<span class="s1">The core is consist of a few muscle groups, these muscles include our four major abdominal muscles ( Transverse abdominis, Rectus abdominis, Internal and external obliques), the back muscles and the gluteus muscles.</span>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1" style="text-align: left;"><span class="s1">In order to have a strong core, you need an exercise that allows you to engage as many core muscle groups, and <a href="../10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">Yoga</a> can give you just that!</span></p>\r\n\r\n<h5 style="text-align: center;">Are you ready to go on a wonderful journey with Yoga?</h5>\r\n<h5 style="text-align: center;"><span style="color: #800000;"><a style="color: #800000;" href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><strong>Here is Your FREE Guide!</strong></a></span></h5>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n\r\n<h1 class="p1" style="text-align: center;"><strong><span class="s1">These are the 7 Yoga Poses to Build  a Strong Core</span></strong></h1>\r\n<p class="p1"><strong><span class="s1">1. Plank pose (Kumbhakasana)</span></strong></p>\r\n<p class="p1"><span class="s1">The plank pose is good for overall body strength but particularly great for your core.</span></p>\r\n<p class="p1"><span class="s1">Perfect for toning muscles in the abdomen, chest, and back. It s</span><span class="s1">trengthens the arms, wrist, and shoulders.</span></p>\r\n<p style="text-align: center;"></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1"><span style="color: #ff0000;">Tip &amp; FYI</span>: When I first started this pose I had trouble with my wrist, and I found that it was because I was putting too much pressure on my wrist rather than the whole hand.</span></p>\r\n<p class="p1"><span class="s1">Carpal bones (bones in the wrist) have thinner cartilage, these bones are not designed to hold too much weight.</span></p>\r\n<p class="p1"><span class="s1">Therefore when doing any pose that’s putting pressure on your wrist it is very important to utilize the strength of the whole hand.</span></p>\r\nhttps://www.youtube.com/watch?v=OMR5ikcgWaI\r\n<p class="p1"><strong><span class="s1">2. Side Plank Pose</span></strong></p>\r\n<p class="p1"><span class="s1">Side plank pose is a balancing pose that strengthens your core muscles especially the abdominal muscles. </span><span class="s1">This pose improves balance and concentration. You must pay attention to the alignment of your body.</span></p>\r\n<p style="text-align: center;">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">The same thing with the plank pose, pay attention to your hands and wrist, and really press on your fingers, distribute the weight to the whole hands.</span></p>\r\nhttps://www.youtube.com/watch?v=krrxMqVQPCU\r\n<p class="p1"><strong><span class="s1">3. Dolphin Plank Pose</span></strong></p>\r\n<p class="p1"><span class="s1">An excellent variation of the plank pose, when doing this pose moving your hips up and down gives you that extra toning of your core muscles particularly the abdominal muscles.</span></p>\r\nhttps://www.youtube.com/watch?v=yvX3srDp6dE\r\n<p class="p1"><strong><span class="s1">4. Boat Pose</span></strong></p>\r\n<p class="p1"><span class="s1">Boat Pose engages the overall strength of the core muscles. A great pose to engage the gluteus muscles. This pose also improves balance and aids in digestion. </span></p>\r\nhttps://www.youtube.com/watch?v=kHwDDEz1DZ0\r\n<p class="p1"><strong><span class="s1">5. Three Legged Downward Facing Dog</span></strong></p>\r\n<p class="p1"><span class="s1">A variation of the Downward Facing Dog which is great for the core muscles. The extra movement of lifting the legs up engages the core muscles even more.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n<p class="p1"><strong><span class="s1">6. Upward Facing Dog</span></strong></p>\r\n<p class="p1"><span class="s1">The upward facing dog is another variation that''s great exercise for the core muscles because this pose incorporates, downward facing dog and the plank pose. A sequence of core blasting movements.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n<p class="p1"><strong><span class="s1">7. Telasana</span></strong></p>\r\n<p class="p1"><span class="s1">A very powerful pose for core strengthening exercise. But I must warn you this is not a beginner pose as this pose requires good strength in your arms to lift your body up. However, I highly recommend this pose for developing a strong core. </span></p>\r\n<p class="p1"><span class="s1">There are variations you can do to make it easier for you. </span><span class="s1">For this pose, I strongly recommend using a <a href="https://www.amazon.co.uk/gp/product/B01GKX6YTG/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B01GKX6YTG&amp;linkId=a1b4249eadff38e977cce53e20fd86d1" target="_blank" rel="noopener">yoga block.</a></span>, the <a href="https://www.amazon.co.uk/gp/product/B01GKX6YTG/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B01GKX6YTG&amp;linkId=a1b4249eadff38e977cce53e20fd86d1" target="_blank" rel="noopener">block</a> makes it easier to execute.</p>\r\nhttps://www.youtube.com/watch?v=rToBf7KTmc0\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_text_align="center" body_text_color="#0c71c3" body_font_size="15"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '7 Yoga Poses for A Strong Core', '', 'inherit', 'closed', 'closed', '', '1459-revision-v1', '', '', '2018-06-09 23:24:20', '2018-06-09 23:24:20', '', 1459, 'https://www.kahlmah.com/1459-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3288, 1, '2018-06-09 23:25:01', '2018-06-09 23:25:01', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0px|0px|23.5312px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" background_layout="light"] [social_warfare]\r\n\r\nHey there aspiring Yogis! If you have started practicing yoga you must know by now that <span class="s1">Yoga is a great exercise, all the more so in achieving a strong core, this is because yoga is a whole body work out.</span>\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-poses-for-strong-core.png" align="center" _builder_version="3.0.105" max_width="60%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.5"]\r\n\r\n<span class="s1">The core is consist of a few muscle groups, these muscles include our four major abdominal muscles ( Transverse abdominis, Rectus abdominis, Internal and external obliques), the back muscles and the gluteus muscles.</span>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1" style="text-align: left;"><span class="s1">In order to have a strong core, you need an exercise that allows you to engage as many core muscle groups, and <a href="../10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">Yoga</a> can give you just that!</span></p>\r\n\r\n<h5 style="text-align: center;">Are you ready to go on a wonderful journey with Yoga?</h5>\r\n<h5 style="text-align: center;"><span style="color: #800000;"><a style="color: #800000;" href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><strong>Here is Your FREE Guide!</strong></a></span></h5>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n\r\n<h1 class="p1" style="text-align: center;"><strong><span class="s1">These are the 7 Yoga Poses to Build  a Strong Core</span></strong></h1>\r\n<p class="p1"><strong><span class="s1">1. Plank pose (Kumbhakasana)</span></strong></p>\r\n<p class="p1"><span class="s1">The plank pose is good for overall body strength but particularly great for your core.</span></p>\r\n<p class="p1"><span class="s1">Perfect for toning muscles in the abdomen, chest, and back. It s</span><span class="s1">trengthens the arms, wrist, and shoulders.</span></p>\r\n<p style="text-align: center;">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1"><span style="color: #ff0000;">Tip &amp; FYI</span>: When I first started this pose I had trouble with my wrist, and I found that it was because I was putting too much pressure on my wrist rather than the whole hand.</span></p>\r\n<p class="p1"><span class="s1">Carpal bones (bones in the wrist) have thinner cartilage, these bones are not designed to hold too much weight.</span></p>\r\n<p class="p1"><span class="s1">Therefore when doing any pose that’s putting pressure on your wrist it is very important to utilize the strength of the whole hand.</span></p>\r\nhttps://www.youtube.com/watch?v=OMR5ikcgWaI\r\n<p class="p1"><strong><span class="s1">2. Side Plank Pose</span></strong></p>\r\n<p class="p1"><span class="s1">Side plank pose is a balancing pose that strengthens your core muscles especially the abdominal muscles. </span><span class="s1">This pose improves balance and concentration. You must pay attention to the alignment of your body.</span></p>\r\n<p style="text-align: center;">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">The same thing with the plank pose, pay attention to your hands and wrist, and really press on your fingers, distribute the weight to the whole hands.</span></p>\r\nhttps://www.youtube.com/watch?v=krrxMqVQPCU\r\n<p class="p1"><strong><span class="s1">3. Dolphin Plank Pose</span></strong></p>\r\n<p class="p1"><span class="s1">An excellent variation of the plank pose, when doing this pose moving your hips up and down gives you that extra toning of your core muscles particularly the abdominal muscles.</span></p>\r\nhttps://www.youtube.com/watch?v=yvX3srDp6dE\r\n<p class="p1"><strong><span class="s1">4. Boat Pose</span></strong></p>\r\n<p class="p1"><span class="s1">Boat Pose engages the overall strength of the core muscles. A great pose to engage the gluteus muscles. This pose also improves balance and aids in digestion. </span></p>\r\nhttps://www.youtube.com/watch?v=kHwDDEz1DZ0\r\n<p class="p1"><strong><span class="s1">5. Three Legged Downward Facing Dog</span></strong></p>\r\n<p class="p1"><span class="s1">A variation of the Downward Facing Dog which is great for the core muscles. The extra movement of lifting the legs up engages the core muscles even more.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n<p class="p1"><strong><span class="s1">6. Upward Facing Dog</span></strong></p>\r\n<p class="p1"><span class="s1">The upward facing dog is another variation that''s great exercise for the core muscles because this pose incorporates, downward facing dog and the plank pose. A sequence of core blasting movements.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n<p class="p1"><strong><span class="s1">7. Telasana</span></strong></p>\r\n<p class="p1"><span class="s1">A very powerful pose for core strengthening exercise. But I must warn you this is not a beginner pose as this pose requires good strength in your arms to lift your body up. However, I highly recommend this pose for developing a strong core. </span></p>\r\n<p class="p1"><span class="s1">There are variations you can do to make it easier for you. </span><span class="s1">For this pose, I strongly recommend using a <a href="https://www.amazon.co.uk/gp/product/B01GKX6YTG/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B01GKX6YTG&amp;linkId=a1b4249eadff38e977cce53e20fd86d1" target="_blank" rel="noopener">yoga block.</a></span>, the <a href="https://www.amazon.co.uk/gp/product/B01GKX6YTG/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B01GKX6YTG&amp;linkId=a1b4249eadff38e977cce53e20fd86d1" target="_blank" rel="noopener">block</a> makes it easier to execute.</p>\r\nhttps://www.youtube.com/watch?v=rToBf7KTmc0\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_text_align="center" body_text_color="#0c71c3" body_font_size="15"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '7 Yoga Poses for A Strong Core', '', 'inherit', 'closed', 'closed', '', '1459-revision-v1', '', '', '2018-06-09 23:25:01', '2018-06-09 23:25:01', '', 1459, 'https://www.kahlmah.com/1459-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3289, 1, '2018-06-09 23:25:06', '2018-06-09 23:25:06', '', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-09 23:25:06', '2018-06-09 23:25:06', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3290, 1, '2018-06-09 23:25:09', '2018-06-09 23:25:09', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-09 23:25:09', '2018-06-09 23:25:09', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3292, 1, '2018-06-09 23:25:56', '2018-06-09 23:25:56', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-09 23:25:56', '2018-06-09 23:25:56', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3295, 1, '2018-06-09 23:42:39', '2018-06-09 23:42:39', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|14px|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" title_font="Raleway||||||||" title_font_size="28px" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|0|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]\r\n<p class="p1"><span class="s1">[social_warfare]</span></p>\r\n<p class="p1"><span class="s1">Weight loss is one common ordeal for many. Pieces of information on how to lose weight are flooding on the internet. Some tell us one thing and the other tells us the complete opposite.</span></p>\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-for-weight-loss-1.png" align="center" _builder_version="3.0.106" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">Diet programs and fitness DVDs are all over. </span><span class="s1">Which leaves us with too many options and confusion as to which to believe.</span></p>\r\n<p class="p1"><span class="s1">Whether you believe it or not they actually are all designed to be effective.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong>, however, is one that’s unique.</span></p>\r\n<p class="p1"><em><span class="s1">Why?</span></em></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><strong><span class="s1">Because Yoga is a combination of physical and mental exercise.</span></strong></p>\r\n<p class="p1"><em><span class="s1">It taps all the areas contributing to gaining weight.</span></em></p>\r\n\r\n<h4></h4>\r\n<h4 class="p1"><strong><span class="s1">Have you really understood why you gain weight?</span></strong></h4>\r\n<p class="p1"><span class="s1">You <em style="font-weight: bold;">gain weight</em> because you are <strong>storing energy</strong> more than actually using it.</span></p>\r\n<p class="p1"><span class="s1">All the food we eat gets converted to <em>energy</em>. The body constantly needs the energy to function, the amount of energy used depends on how the body is utilizing it.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">The body goes into an energy storing mode in these conditions:</span></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">There is more energy supply than the demand for energy.</span></li>\r\n 	<li class="p1"><span class="s1">There is an increased level of <strong>insulin</strong> a hormone responsible for regulating blood glucose level</span></li>\r\n 	<li class="p1"><span class="s1">A rebound effect from the chronic release of the stress hormone <strong>cortisol</strong>.</span></li>\r\n</ul>\r\n<h4></h4>\r\n<h4 class="p1"><strong><span class="s1">How does Yoga relate to this?</span></strong></h4>\r\n<strong style="font-size: 20px;">Yoga</strong><span style="font-size: 20px;"> is more than just poses. These poses require a great amount of energy. Each poses exercises and develops your body’s strength which is done in a focused manner, giving your body the ability to recover quickly and perform more. You will be surprised what your body can do when you find that focus.</span>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is proved to be very effective in burning <strong><em>visceral fat</em></strong>, a type of fat stored predominantly in the abdominal area and that is believed to interfere with insulin’s ability to regulate blood glucose. Most if not all yoga poses engages the core muscles as well as stimulates internal organs which makes it great for burning fat.</span></p>\r\n<p class="p1"><span class="s1">Research has proven that <strong>Yoga</strong> significantly reduces stress levels. Yoga is an active form of meditation. A mental conditioning exercise that relaxes the body and brings awareness to your overall health.</span></p>\r\n<p class="p1" style="text-align: left;"><strong><span class="s1">So, have you considered going on a journey with Yoga?</span></strong></p>\r\n<p class="p1" style="text-align: left;"><span class="s1">Here’s a little treat for you to get started!</span></p>\r\n\r\n<h5 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #800000;"><strong>Grab Your FREE Guide!</strong></span></a></h5>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p style="text-align: left;"><span style="color: #800000;">Related articles:</span></p>\r\n\r\n<ul>\r\n 	<li><a href="10-easy-yoga-poses-for-beginners/">10 Easy Yoga Poses for Beginners </a></li>\r\n 	<li><a href="9-yoga-poses-to-burn-belly-fat-fast/">9 Yoga Poses to Burn Belly Fat Fast</a></li>\r\n 	<li><a href="7-yoga-poses-for-a-strong-core/">7 Yoga Poses for A Strong Core</a></li>\r\n 	<li><a href="how-to-turn-your-body-into-a-fat-burning-machine/">How to Turn Your Body Into a Fat Burning Machine</a></li>\r\n</ul>\r\n<p style="text-align: center;"></p>\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px" text_orientation="center"]\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_text_align="center" body_text_color="#0c71c3" body_font="||||||||" body_font_size="15px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Yoga for Weight Loss', '', 'inherit', 'closed', 'closed', '', '2029-revision-v1', '', '', '2018-06-09 23:42:39', '2018-06-09 23:42:39', '', 2029, 'https://www.kahlmah.com/2029-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3296, 1, '2018-06-09 23:43:07', '2018-06-09 23:43:07', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4><p style="text-align: center;">\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-09 23:43:07', '2018-06-09 23:43:07', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3297, 1, '2018-06-09 23:44:53', '2018-06-09 23:44:53', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|14px|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" title_font="Raleway||||||||" title_font_size="28px" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|0|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]\r\n<p class="p1"><span class="s1">[social_warfare]</span></p>\r\n<p class="p1"><span class="s1">Weight loss is one common ordeal for many. Pieces of information on how to lose weight are flooding on the internet. Some tell us one thing and the other tells us the complete opposite.</span></p>\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-for-weight-loss-1.png" align="center" _builder_version="3.0.106" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">Diet programs and fitness DVDs are all over. </span><span class="s1">Which leaves us with too many options and confusion as to which to believe.</span></p>\r\n<p class="p1"><span class="s1">Whether you believe it or not they actually are all designed to be effective.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong>, however, is one that’s unique.</span></p>\r\n<p class="p1"><em><span class="s1">Why?</span></em></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><strong><span class="s1">Because Yoga is a combination of physical and mental exercise.</span></strong></p>\r\n<p class="p1"><em><span class="s1">It taps all the areas contributing to gaining weight.</span></em></p>\r\n\r\n<h4></h4>\r\n<h4 class="p1"><strong><span class="s1">Have you really understood why you gain weight?</span></strong></h4>\r\n<p class="p1"><span class="s1">You <em style="font-weight: bold;">gain weight</em> because you are <strong>storing energy</strong> more than actually using it.</span></p>\r\n<p class="p1"><span class="s1">All the food we eat gets converted to <em>energy</em>. The body constantly needs the energy to function, the amount of energy used depends on how the body is utilizing it.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">The body goes into an energy storing mode in these conditions:</span></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">There is more energy supply than the demand for energy.</span></li>\r\n 	<li class="p1"><span class="s1">There is an increased level of <strong>insulin</strong> a hormone responsible for regulating blood glucose level</span></li>\r\n 	<li class="p1"><span class="s1">A rebound effect from the chronic release of the stress hormone <strong>cortisol</strong>.</span></li>\r\n</ul>\r\n<h4></h4>\r\n<h4 class="p1"><strong><span class="s1">How does Yoga relate to this?</span></strong></h4>\r\n<strong style="font-size: 20px;">Yoga</strong><span style="font-size: 20px;"> is more than just poses. These poses require a great amount of energy. Each poses exercises and develops your body’s strength which is done in a focused manner, giving your body the ability to recover quickly and perform more. You will be surprised what your body can do when you find that focus.</span>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is proved to be very effective in burning <strong><em>visceral fat</em></strong>, a type of fat stored predominantly in the abdominal area and that is believed to interfere with insulin’s ability to regulate blood glucose. Most if not all yoga poses engages the core muscles as well as stimulates internal organs which makes it great for burning fat.</span></p>\r\n<p class="p1"><span class="s1">Research has proven that <strong>Yoga</strong> significantly reduces stress levels. Yoga is an active form of meditation. A mental conditioning exercise that relaxes the body and brings awareness to your overall health.</span></p>\r\n<p class="p1" style="text-align: left;"><strong><span class="s1">So, have you considered going on a journey with Yoga?</span></strong></p>\r\n<p class="p1" style="text-align: left;"><span class="s1">Here’s a little treat for you to get started!</span></p>\r\n\r\n<h5 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #800000;"><strong>Grab Your FREE Guide!</strong></span></a></h5>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p style="text-align: left;"><span style="color: #800000;">Related articles:</span></p>\r\n\r\n<ul>\r\n 	<li><a href="10-easy-yoga-poses-for-beginners/">10 Easy Yoga Poses for Beginners </a></li>\r\n 	<li><a href="9-yoga-poses-to-burn-belly-fat-fast/">9 Yoga Poses to Burn Belly Fat Fast</a></li>\r\n 	<li><a href="7-yoga-poses-for-a-strong-core/">7 Yoga Poses for A Strong Core</a></li>\r\n 	<li><a href="how-to-turn-your-body-into-a-fat-burning-machine/">How to Turn Your Body Into a Fat Burning Machine</a></li>\r\n</ul>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_text_align="center" body_text_color="#0c71c3" body_font="||||||||" body_font_size="15px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Yoga for Weight Loss', '', 'inherit', 'closed', 'closed', '', '2029-revision-v1', '', '', '2018-06-09 23:44:53', '2018-06-09 23:44:53', '', 2029, 'https://www.kahlmah.com/2029-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3298, 1, '2018-06-10 00:40:56', '2018-06-10 00:40:56', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|23.5312px|0px" _builder_version="3.0.105"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"] [social_warfare]\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.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-poses-for-beginners-1.png" _builder_version="3.0.106" max_width="58%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.5"]\r\n<h3>What is Yoga?</h3>\r\n&nbsp;\r\n\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\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\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></h4>\r\n<h4>Why should you try Yoga?</h4>\r\n&nbsp;\r\n\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\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\nYoga is more than just poses, Yoga has this unique combination of strength, flexibility, ease, and relaxation. It is a powerful exercise of both the body and mind.\r\n\r\nAnother great thing about yoga is that 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\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5" background_size="initial" background_position="top_left" background_repeat="repeat"]\r\n\r\n<strong>Are you ready to go on a journey with Yoga?</strong>\r\n\r\nI really wish you would! Here''s a little treat for you, a downloadable e-book containing some personal tips and a guide to some of the fundamental poses of Yoga.\r\n<h5 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #800000;"><strong>Download Your FREE Yoga Guide!</strong></span></a></h5>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p style="text-align: justify;"><span style="font-size: 20px; text-align: left;">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 “</span><a style="font-size: 20px; text-align: left;" href="https://www.youtube.com/channel/UCFKE7WVJfvaHW5q283SxchA" target="_blank" rel="noopener">Yoga with Adriene</a><span style="font-size: 20px; text-align: left;">” a great resource to start your yoga journey. Try these </span><strong style="font-size: 20px; text-align: left;"><em>10 Basic Yoga Poses</em></strong><span style="font-size: 20px; text-align: left;"> to start with.</span></p>\r\n&nbsp;\r\n<div class="et_bloom_inline_form et_bloom_optin et_bloom_make_form_visible et_bloom_optin_2" data-success_action_details="redirect_url|http://www.kahlmah.com/thank-you-opt-in/">\r\n<div class="et_bloom_form_container et_bloom_form_text_dark et_bloom_form_right et_bloom_inline_2_fields et_bloom_success_action">\r\n\r\n&nbsp;\r\n\r\n</div>\r\n</div>\r\n<h4 style="text-align: center;"></h4>\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&nbsp;\r\n\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][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_text_align="center" body_font_size="15px" text_orientation="center"]\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|5px|0px" prev_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" inline_fonts="Open Sans Condensed"]</p>\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you,  please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '10 Easy Yoga Poses for Beginners', '', 'inherit', 'closed', 'closed', '', '1021-revision-v1', '', '', '2018-06-10 00:40:56', '2018-06-10 00:40:56', '', 1021, 'https://www.kahlmah.com/1021-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3299, 1, '2018-06-10 00:44:13', '2018-06-10 00:44:13', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|23.5312px|0px" _builder_version="3.0.105"][et_pb_column type="2_3"][et_pb_text _builder_version="3.5"]\r\n\r\n[social_warfare]\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.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-poses-for-beginners-1.png" _builder_version="3.0.106" max_width="58%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.5"]\r\n<h1>What is Yoga?</h1>\r\n&nbsp;\r\n\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\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\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></h4>\r\n<h1>Why should you try Yoga?</h1>\r\n&nbsp;\r\n\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\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\nYoga is more than just poses, Yoga has this unique combination of strength, flexibility, ease, and relaxation. It is a powerful exercise of both the mind and body.\r\n\r\nAnother great thing about yoga is that 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\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5" background_size="initial" background_position="top_left" background_repeat="repeat"]\r\n\r\n<strong>Are you ready to go on a journey with Yoga?</strong>\r\n\r\nI really wish you would! Here''s a little treat for you, a downloadable e-book containing some personal tips and a guide to some of the fundamental poses of Yoga.\r\n<h5 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #800000;"><strong>Download Your FREE Yoga Guide!</strong></span></a></h5>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p style="text-align: justify;"><span style="font-size: 20px; text-align: left;">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 “</span><a style="font-size: 20px; text-align: left;" href="https://www.youtube.com/channel/UCFKE7WVJfvaHW5q283SxchA" target="_blank" rel="noopener">Yoga with Adriene</a><span style="font-size: 20px; text-align: left;">” a great resource to start your yoga journey. Try these </span><strong style="font-size: 20px; text-align: left;"><em>10 Basic Yoga Poses</em></strong><span style="font-size: 20px; text-align: left;"> to start with.</span></p>\r\n&nbsp;\r\n<div class="et_bloom_inline_form et_bloom_optin et_bloom_make_form_visible et_bloom_optin_2" data-success_action_details="redirect_url|http://www.kahlmah.com/thank-you-opt-in/">\r\n<div class="et_bloom_form_container et_bloom_form_text_dark et_bloom_form_right et_bloom_inline_2_fields et_bloom_success_action">\r\n\r\n&nbsp;\r\n\r\n</div>\r\n</div>\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;"></h4>\r\n<h1 style="text-align: center;">10 Easy Yoga Poses (Asanas)</h1>\r\n&nbsp;\r\n\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][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_text_align="center" body_font_size="15px" text_orientation="center"]\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|5px|0px" prev_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" inline_fonts="Open Sans Condensed"]</p>\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you,  please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '10 Easy Yoga Poses for Beginners', '', 'inherit', 'closed', 'closed', '', '1021-revision-v1', '', '', '2018-06-10 00:44:13', '2018-06-10 00:44:13', '', 1021, 'https://www.kahlmah.com/1021-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3300, 1, '2018-06-10 00:45:13', '2018-06-10 00:45:13', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|23.5312px|0px" _builder_version="3.0.105"][et_pb_column type="2_3"][et_pb_text _builder_version="3.5"] [social_warfare]\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.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-poses-for-beginners-1.png" _builder_version="3.0.106" max_width="58%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.5"]\r\n<h1>What is Yoga?</h1>\r\n&nbsp;\r\n\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\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\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></h4>\r\n<h1>Why should you try Yoga?</h1>\r\n&nbsp;\r\n\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\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\nYoga is more than just poses, Yoga has this unique combination of strength, flexibility, ease, and relaxation. It is a powerful exercise of both the mind and body.\r\n\r\nAnother great thing about yoga is that 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\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5" background_size="initial" background_position="top_left" background_repeat="repeat"]\r\n\r\n<strong>Are you ready to go on a journey with Yoga?</strong>\r\n\r\nI really wish you would! Here''s a little treat for you, a downloadable e-book containing some personal tips and a guide to some of the fundamental poses of Yoga.\r\n<h5 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #800000;"><strong>Download Your FREE Yoga Guide!</strong></span></a></h5>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p style="text-align: justify;"><span style="font-size: 20px; text-align: left;">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 “</span><a style="font-size: 20px; text-align: left;" href="https://www.youtube.com/channel/UCFKE7WVJfvaHW5q283SxchA" target="_blank" rel="noopener">Yoga with Adriene</a><span style="font-size: 20px; text-align: left;">” a great resource to start your yoga journey. Try these </span><strong style="font-size: 20px; text-align: left;"><em>10 Basic Yoga Poses</em></strong><span style="font-size: 20px; text-align: left;"> to start with.</span></p>\r\n&nbsp;\r\n<div class="et_bloom_inline_form et_bloom_optin et_bloom_make_form_visible et_bloom_optin_2" data-success_action_details="redirect_url|http://www.kahlmah.com/thank-you-opt-in/">\r\n<div class="et_bloom_form_container et_bloom_form_text_dark et_bloom_form_right et_bloom_inline_2_fields et_bloom_success_action">\r\n\r\n&nbsp;\r\n\r\n</div>\r\n</div>\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;"></h4>\r\n<h1 style="text-align: center;">10 Easy Yoga Poses (Asanas)</h1>\r\n&nbsp;\r\n\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<p style="text-align: center;">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_text_align="center" body_font_size="15px" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|5px|0px" prev_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" inline_fonts="Open Sans Condensed"]</p>\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you,  please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '10 Easy Yoga Poses for Beginners', '', 'inherit', 'closed', 'closed', '', '1021-revision-v1', '', '', '2018-06-10 00:45:13', '2018-06-10 00:45:13', '', 1021, 'https://www.kahlmah.com/1021-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3302, 1, '2018-06-10 00:57:08', '2018-06-10 00:57:08', '[et_pb_section bb_built="1" admin_label="section" _builder_version="3.0.47" next_background_color="#000000"][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"][et_pb_text _builder_version="3.5" background_size="initial" background_position="top_left" background_repeat="repeat" inline_fonts="Raleway"]\r\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;"></h3>\r\n<h3 style="text-align: left;">Hello and Welcome Everyone!</h3>\r\n<span style="font-family: Raleway;"><img class=" wp-image-861 alignleft" src="../wp-content/uploads/2018/03/Untitled-design-25-300x300.png" alt="" width="333" height="333" /></span>\r\n<p style="text-align: justify;"><span style="font-family: Raleway;">First of all, thank you for visiting </span>Kahlmah<span style="font-family: Raleway;">, my name is Rea I am the maker and the main author of this blog.</span></p>\r\n\r\n<h4 style="text-align: justify;"></h4>\r\n<h4 style="text-align: justify;"><span style="font-family: Raleway;"><strong>What is Kahlmah?</strong></span></h4>\r\n<h4 style="text-align: justify;"></h4>\r\n<h4 style="text-align: justify;"><span style="font-family: Raleway;"><em style="font-size: 20px; color: #666666; font-weight: 500;">Kahlmah</em><span style="font-size: 20px; color: #666666; 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 is our true wealth!</span></span></h4>\r\n<h4 style="text-align: justify;"></h4>\r\n<h4 style="text-align: justify;"></h4>\r\n<h4 style="text-align: justify;"></h4>\r\n<h4 style="text-align: justify;"></h4>\r\n<h4 style="text-align: justify;"></h4>\r\n<h4 style="text-align: justify;"></h4>\r\n<h4 style="text-align: justify;"></h4>\r\n<h4 style="text-align: justify;"></h4>\r\n<h4 style="text-align: justify;"></h4>\r\n<h4 style="text-align: justify;">Where did it all start?</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\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="../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 well 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\n&nbsp;\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, Health is our true wealth!\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></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>\r\n[/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="3.0.106" 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="https://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|65px|0px" saved_tabs="all" prev_background_color="#ffffff" global_module="440"][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="Raleway||||||||" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="Raleway||||||||" 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="|||"]\r\n<h2 style="text-align: center;">Receive Free newsletter!</h2>\r\n<p style="text-align: center;"><span style="color: rgba(255, 255, 255, 0.84);">Enter your details to grab a copy of our latest newsletter on Health and Wellness. You may unsubscribe at any time.</span></p>\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_2"][et_pb_code global_parent="440" _builder_version="3.0.106"][convertkit form=5173286][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section]', 'About', '', 'inherit', 'closed', 'closed', '', '11-revision-v1', '', '', '2018-06-10 00:57:08', '2018-06-10 00:57:08', '', 11, 'https://www.kahlmah.com/11-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3304, 1, '2018-06-10 12:45:22', '2018-06-10 12:45:22', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" 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][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row _builder_version="3.0.105" custom_padding="0px|0px|23.5312px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n\r\n[social_warfare]\r\n\r\n<em>Stress</em> is scientifically proven to be a contributing factor to many health problems such as heart diseases, gastrointestinal problems, obesity, depression, anxiety disorders, Alzheimer’s disease, diabetes and the list goes on. Despite this fact, we continue to tolerate stress until a problem arises.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/02/3-Ultimate-Stress-Buster-Exercise.png" _builder_version="3.0.105" max_width="61%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.5"]\r\n\r\nExercise is a great way to minimize stress levels, these <strong><em>3 Exercises</em> are the <em>Ultimate Stress Buster</em>.</strong>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<h5><em>1. Meditation</em></h5>\r\n<img class="alignnone wp-image-571" src="../wp-content/uploads/2018/02/Untitled-design-14-300x300.png" alt="" width="233" height="233" />\r\n\r\n<em>Meditation</em> is a form of mental exercise, it''s the best way to relax your mind while focusing on how your body feels. It may be attributed to certain religious practices but you do not need to be religious to do meditation exercise.\r\n\r\n&nbsp;\r\n\r\nGiving yourself 10-15 min a day to still your mind and body in a quiet and comfortable state will dramatically improve your sense of well being.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\nA variety of research studies have proven that meditation is effective in relieving stress, one of which is discussed in an article in <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=.f2319dc13725" target="_blank" rel="noopener">The Washington Post.</a>\r\n\r\n&nbsp;\r\n\r\nAccording to studies, meditation not only can relieve stress but it also causes changes in the brain by increasing the density of regional brain gray matter, which is associated with how we react to the stress hormone called <em>cortisol</em>.\r\n\r\n&nbsp;\r\n\r\nA great way to start meditation for beginners is through <a href="https://www.amazon.com/gp/product/B06XDXVLJB/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=B06XDXVLJB&amp;linkId=e58692c39dbfd10725677c59ab5eafe7" target="_blank" rel="noopener">Guided Meditation</a>.\r\n\r\n<span style="color: #993300;">Related article: </span><a href="../knock-off-stress-a-beginners-guide-to-meditation/" target="_blank" rel="noopener">Meditation for Beginners: How to Naturally Relieve Stress</a>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<h5></h5>\r\n<h5><em>2.Yoga</em></h5>\r\n<img class="alignnone wp-image-200" src="../wp-content/uploads/2018/02/restorative-yoga_4460x4460-300x200.jpg" alt="Yoga" width="243" height="162" />\r\n\r\n<em>Yoga</em> is an active form of meditation, it focuses on movements and poses that will increase your physical strength, flexibility, and mental wellbeing.\r\n\r\nIt is a great exercise for all ages and the good thing about Yoga is that you can do it in the comfort of your own home.\r\n\r\nYoga proves that there are a lot more you can do to the human body when you find that focus.\r\n\r\n&nbsp;\r\n\r\nThere are thousands of yoga poses you can do according to your ability, you can start from the easy poses and slowly progress to the more challenging ones. <a href="https://www.amazon.com/gp/product/1582972427/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1582972427&amp;linkId=3d386cbb4d1cdc3652ae751710446272" target="_blank" rel="noopener">The Yoga Bible</a> is a good resource providing a comprehensive guide to practicing yoga.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\nThere can be thousands of reason why we get stressed, this varies in each individual. When we are stressed we tend to seek comfort through food and when this becomes out of control, the tendency is we gain weight which can lead to further stressing.\r\n\r\nThe good thing about Yoga, it''s not only a good way to reduce stress but also a great exercise for safe and effective weight loss.\r\n\r\nA yoga strategy such as <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">Yoga Burn</a> is tailored specifically for fast, safe and effective weight loss. You can learn more about this strategy <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">here</a>.\r\n\r\n<span style="color: #993300;">Related article: </span><a href="../10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">10 Easy Yoga Poses for Beginners</a>\r\n\r\n&nbsp;\r\n<h5><em>3.Tai Chi</em></h5>\r\n<img class="alignnone wp-image-1079" src="../wp-content/uploads/2018/02/taichi-park-300x169.jpg" alt="" width="282" height="159" />\r\n\r\n<span style="font-size: small;">Photo Credit: <a href="https://www.pingminghealth.com/lifestyle/tai-chi-classes-in-perth-western-australia/" target="_blank" rel="noopener">Ping Ming Health</a></span>\r\n\r\n<em>Tai Chi</em> is an ancient Chinese martial arts discipline. No, you do not have to do stunts or difficult movements, in fact, Tai Chi is somewhat similar to Yoga, it combines deep breathing and relaxation in a smooth flowing movement.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\nTai Chi is for all ages, in China a majority of older people practice Tai Chi because studies have shown that it can help people particularly in the ages of 65 and over to improve posture, mobility, balance, muscle strength and a great way to reduce stress.\r\n\r\n&nbsp;\r\n\r\nDr. Peter M. Wayne, a longtime Tai Chi teacher and a researcher at Harvard Medical School, presented a 12-week Tai Chi program on his book called  "<span id="productTitle" class="a-size-large"><a href="https://www.amazon.com/gp/product/1590309421/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1590309421&amp;linkId=ca2f31c3eea646a8256f55e7fd65a914" target="_blank" rel="noopener">The Harvard Medical School Guide to Tai Chi</a>". The book includes practical tips for integrating Tai Chi in everyday activities.</span>\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_font="||||||||" body_text_align="center" body_font_size="15px" text_orientation="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" prev_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" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '3 Ultimate Stress Buster Exercise', '', 'inherit', 'closed', 'closed', '', '148-revision-v1', '', '', '2018-06-10 12:45:22', '2018-06-10 12:45:22', '', 148, 'https://www.kahlmah.com/148-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3306, 1, '2018-06-10 13:03:41', '2018-06-10 13:03:41', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|15px|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" animation_style="fade" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px" /][/et_pb_section][et_pb_section bb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" 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="3.0.106" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: left;"><span style="font-size: small; font-family: inherit; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label="row" custom_padding="0px|0px|3px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]\r\n\r\n[social_warfare]\r\n\r\nOur 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.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Meditation-to-Relieve-stress.png" _builder_version="3.0.105" max_width="54%" module_alignment="center" /][et_pb_text _builder_version="3.5"]\r\n\r\n<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.\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.5"]\r\n\r\nAmong 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.\r\n\r\nAlthough 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.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\nSo, 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!\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Meditation</h4>\r\n<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.\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\nA 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>\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.5" background_size="initial" background_position="top_left" background_repeat="repeat"]\r\n<h5><em><strong>Among the many benefits of meditation are:</strong></em></h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\nThere are three main forms of meditation: <em>Physical posture</em>, <em>Mindfulness</em>, and <em>Mental silence</em>. 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.\r\n\r\nIn 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.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\nIn 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>.\r\n\r\n<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.\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Expectations</h4>\r\nThe 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.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong>a mental exercise</strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <strong>takes time</strong>, 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;">it will not only add time but also quality to our lifetime.</span></li>\r\n 	<li>Meditation<strong> is a practice</strong>, a practice is an actual application and the key is to be <strong>consistent in your practice</strong>.</li>\r\n 	<li>Meditation <strong>is a process</strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<h4>Basics of Meditation</h4>\r\nA bit of a boring talk but the essential background. With reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong>The physical body</strong></li>\r\n 	<li><strong>Inner faculty;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong>Deep inner self</strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n<strong>The Process</strong>\r\n\r\nThe <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 conscious connection to the <em>deep inner-self</em>. This process provides <strong>inner peace</strong> which ultimately <strong>removes stress</strong> and <strong>improves overall health and well being.</strong>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong>Waking</strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><strong>Dreaming</strong>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><strong>Deep Sleep</strong>, 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>\r\n</ul>\r\n<span style="font-family: inherit; font-weight: normal;">So yeah, the answer to all our troubled mind is a good snoring!</span>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\n<span style="font-family: inherit; font-weight: normal;">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></span>\r\n\r\n<span style="font-size: 20px; font-family: inherit; font-weight: normal;">You can''t sleep because you are stressed, you are stressed because you can''t sleep, which one are you?</span>\r\n\r\nIn meditation, you go beyond the inner-faculty, in this process, you will experience the <strong>unity of deep inner self while being aware</strong> and not asleep.\r\n\r\n<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><strong>physical, mental, emotional and spiritual.</strong>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>How to Meditate</h4>\r\nMeditation 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. The following are some of the ways to the practice meditation.\r\n<ul>\r\n 	<li><strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong></li>\r\n</ul>\r\nThere 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>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\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>\r\n</ol>\r\nThis 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.\r\n<ul>\r\n 	<li><strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong></li>\r\n</ul>\r\n1. Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.\r\n\r\n2. Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.\r\n\r\n3. Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.\r\n\r\n4. 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.\r\n\r\n5. 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.\r\n\r\n6. 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.\r\n\r\n7. 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.\r\n\r\n8. 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.\r\n\r\n9. End your session by saying your intentioned purpose.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\n&nbsp;\r\n<ul>\r\n 	<li><strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong></li>\r\n</ul>\r\nMy initial practice of meditation was through guided meditation, this is the easiest way to practice meditation for beginners. A wide variety of resources can be accessed on the internet.\r\n\r\nIn guided meditation, you will listen to a voice guiding you through the process of achieving a meditative state.\r\n\r\n<span style="font-size: 18px;">Learn more about Guided Meditation:</span>\r\n<ul>\r\n 	<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\r\n 	<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\r\n</ul>\r\n<span style="font-size: 18px;">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.</span>\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_text_align="center" body_font_size="15" text_orientation="center" /][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="2px|0px|11px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.106" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Meditation for Beginners: How to Naturally Relieve Stress', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-06-10 13:03:41', '2018-06-10 13:03:41', '', 536, 'https://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3307, 1, '2018-06-10 13:06:56', '2018-06-10 13:06:56', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|15px|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" animation_style="fade" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px" /][/et_pb_section][et_pb_section bb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" 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="3.0.106" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: left;"><span style="font-size: small; font-family: inherit; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label="row" custom_padding="0px|0px|3px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]\r\n\r\n[social_warfare]\r\n\r\nOur 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.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Meditation-to-Relieve-stress.png" _builder_version="3.0.105" max_width="54%" module_alignment="center" /][et_pb_text _builder_version="3.5"]\r\n\r\n<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.\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.5"]\r\n\r\nAmong 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.\r\n\r\nAlthough 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.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\nSo, 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!\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h1>Meditation</h1>\r\n<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.\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\nA 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>\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.5" background_size="initial" background_position="top_left" background_repeat="repeat"]\r\n<h5><em><strong>Among the many benefits of meditation are:</strong></em></h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\nThere are three main forms of meditation: <em>Physical posture</em>, <em>Mindfulness</em>, and <em>Mental silence</em>. 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.\r\n\r\nIn 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.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\nIn 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>.\r\n\r\n<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.\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4></h4>\r\n<h4></h4>\r\n<h1>Expectations</h1>\r\nThe 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.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong>a mental exercise</strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <strong>takes time</strong>, 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;">it will not only add time but also quality to our lifetime.</span></li>\r\n 	<li>Meditation<strong> is a practice</strong>, a practice is an actual application and the key is to be <strong>consistent in your practice</strong>.</li>\r\n 	<li>Meditation <strong>is a process</strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<h1>Basics of Meditation</h1>\r\nA bit of a boring talk but the essential background. With reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong>The physical body</strong></li>\r\n 	<li><strong>Inner faculty;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong>Deep inner self</strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n<strong>The Process</strong>\r\n\r\nThe <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 conscious connection to the <em>deep inner-self</em>. This process provides <strong>inner peace</strong> which ultimately <strong>removes stress</strong> and <strong>improves overall health and well being.</strong>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong>Waking</strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><strong>Dreaming</strong>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><strong>Deep Sleep</strong>, 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>\r\n</ul>\r\n<span style="font-family: inherit; font-weight: normal;">So yeah, the answer to all our troubled mind is a good snoring!</span>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\n<span style="font-family: inherit; font-weight: normal;">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></span>\r\n\r\n<span style="font-size: 20px; font-family: inherit; font-weight: normal;">You can''t sleep because you are stressed, you are stressed because you can''t sleep, which one are you?</span>\r\n\r\nIn meditation, you go beyond the inner-faculty, in this process, you will experience the <strong>unity of deep inner self while being aware</strong> and not asleep.\r\n\r\n<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><strong>physical, mental, emotional and spiritual.</strong>\r\n<h4></h4>\r\n<h4></h4>\r\n<h1>How to Meditate</h1>\r\nMeditation 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. The following are some of the ways to the practice meditation.\r\n<ul>\r\n 	<li><strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong></li>\r\n</ul>\r\nThere 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>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\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>\r\n</ol>\r\nThis 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.\r\n<ul>\r\n 	<li><strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong></li>\r\n</ul>\r\n1. Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.\r\n\r\n2. Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.\r\n\r\n3. Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.\r\n\r\n4. 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.\r\n\r\n5. 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.\r\n\r\n6. 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.\r\n\r\n7. 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.\r\n\r\n8. 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.\r\n\r\n9. End your session by saying your intentioned purpose.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\n&nbsp;\r\n<ul>\r\n 	<li><strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong></li>\r\n</ul>\r\nMy initial practice of meditation was through guided meditation, this is the easiest way to practice meditation for beginners. A wide variety of resources can be accessed on the internet.\r\n\r\nIn guided meditation, you will listen to a voice guiding you through the process of achieving a meditative state.\r\n\r\n<span style="font-size: 18px;">Learn more about Guided Meditation:</span>\r\n<ul>\r\n 	<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\r\n 	<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\r\n</ul>\r\n<span style="font-size: 18px;">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.</span>\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_text_align="center" body_font_size="15" text_orientation="center" /][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="2px|0px|11px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.106" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Meditation for Beginners: How to Naturally Relieve Stress', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-06-10 13:06:56', '2018-06-10 13:06:56', '', 536, 'https://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3309, 1, '2018-06-10 13:37:23', '2018-06-10 13:37:23', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Diet-Plan-1.jpg" custom_padding="0|0px|0|0px" next_background_color="#ffffff" global_module="2666"][et_pb_row global_parent="2666" custom_padding="0|0px|0|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="2666" src="https://www.kahlmah.com/wp-content/uploads/2018/04/weight-loss-checklist-3.png" align="right" _builder_version="3.0.106" max_width="87%" animation_style="fade" /][et_pb_code global_parent="2666" _builder_version="3.0.106"][convertkit form=5192106][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n<p class="p1">[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|73px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]</p>\r\n<span style="font-size: 20px;">[social_warfare]</span>\r\n\r\n<span style="font-size: 20px;">Ok, you want to lose fat… great! You’ve been trying so hard nothing is happening… not great!</span>\r\n<p class="p1">[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Simply-Lose-Weight-1.png" align="center" _builder_version="3.0.106" max_width="65%"]</p>\r\n<p class="p1">[/et_pb_image][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">You see<strong> fat</strong> is a very interesting thing in our life, we hate it so much that we just want to get rid of it and <em>Fast</em>! As if it’s something that just appeared one morning, didn’t like it, then dispose of it the next day.</span></p>\r\n<p class="p1"><span class="s1">Well here’s the truth, fat is accumulated in our body through a <strong>systemic process</strong>. A <strong>chemical process </strong>repeated time and time again.</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">Here’s another truth, <strong>we can outsmart that process</strong> both <em>physically</em> and <em>chemically</em> to our advantage. How? hang in there, let’s get to the basics.</span></p>\r\n<p class="p1"><span class="s1">So, what is this systemic process? You’ve known it all your life… it’s the <strong>digestive system!</strong> you knew it didn''t you?</span></p>\r\n<p class="p1"><span class="s1">Let’s dissect this a little bit deeper…</span></p>\r\n<p class="p1"><span class="s1">The digestive system is responsible for breaking down food into a simpler substance that the body’s cell can use, this breaking down process is called <strong>hydrolysis.</strong></span></p>\r\n<p class="p1"><strong><span class="s1">Hydrolysis Formula:</span></strong></p>\r\n<p class="p1"><em><span class="s1">Nutrient + Enzyme + Water = Simpler Enzyme</span></em></p>\r\n<p class="p1"><span class="s1">The end product of this process is <em>adenosine triphosphate</em> (ATP) publicly known as “<strong>Energy</strong>”.</span></p>\r\n<p class="p1"><span class="s1">The digestive system goes through <strong>5 basic activities</strong> to do its job. </span></p>\r\n<p class="p1"><span class="s1">Now, <strong>pay attention!</strong> because the key to making your body <strong>a fat burning machine</strong> is in these 5 basic activities!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">1. <strong>Ingestion</strong> - taking in food, commonly known as “eating” something we love so dearly! </span></p>\r\n<p class="p1"><em><span class="s1">How do we turn this to our advantage?</span></em></p>\r\n<p class="p1"><span class="s1">Answer<strong>:</strong> <strong>Watch what you eat and how you eat it!</strong></span></p>\r\n<p class="p1"><span class="s1"><strong>Chemical sense:</strong> Each nutrient requires a specific enzyme to break it down, and on top of that the type of food we eat itself has chemicals that may affect the whole process, it could make it slower or it could make it faster… Of course, we want it faster! exactly why we should watch it! </span></p>\r\n<p class="p1"><em><span class="s1">Know your food and read the labels behind that packet!</span></em></p>\r\n<p class="p1"><span class="s1"><strong>Physical sense:</strong> Chew and don’t just gulp! give your digestive system a little helping hand, chewing is part of the process, it’s the first phase of breaking food down.</span></p>\r\n<p class="p1"><span class="s1"><strong>Saliva</strong> contains a <em>digestive enzyme</em> that breaks down food, <strong>the more you chew</strong> the easier it is for the body to digest!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">2. <strong>Peristalsis</strong> - the Physical movement of food to the digestive tract.</span></p>\r\n<p class="p1"><span class="s1">You can aid this process by chewing your food properly, this lessens stress in your esophagus and will make it easier for the body to go to the next phase. Simple!</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">3.<strong> Digestion</strong> - the mechanical and chemical phase of breaking down food.</span></p>\r\n<p class="p1"><span class="s1">I did mention above that <strong>Hydrolysis</strong> has a formula and that is:</span></p>\r\n<p class="p1"><span style="font-size: medium;"><em><span class="s1">Nutrient + Enzyme + water = Simple Enzyme</span></em></span></p>\r\n<p class="p1"><span class="s1" style="font-size: large;">Examples:</span></p>\r\n<p class="p1"><span style="font-size: large;"><em><span class="s1">Carbohydrate + Amylase + water = Starch</span></em></span></p>\r\n<p class="p1"><span style="font-size: large;"><em><span class="s1">Protein + Proteases + water = Amino Acids</span></em></span></p>\r\n<p class="p1"><span style="font-size: large;"><em><span class="s1">Fats + Lipase + water = fatty acids</span></em></span></p>\r\n<p class="p1"><span class="s1"><strong>I have a Question. </strong>What is the <strong>common denominator</strong> of all?</span></p>\r\n<p class="p1"><span class="s1">Answer: <strong>WATER!!!</strong></span></p>\r\n<p class="p1"><span class="s1">So, <em><strong>hydrate, hydrate, hydrate</strong></em> people! water is important in the body’s metabolism, keeping yourself <strong>well-hydrated</strong> boost your body’s ability to break down food!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">4. <strong>Absorption</strong> - The transportation of digested food into the cardiovascular and lymphatic system. I know…I know it sounded a bit complicated but it isn’t really… <em>let’s simplify that</em>.</span></p>\r\n<p class="p1"><span class="s1">You walk to 7 Eleven to buy ice cream. <strong>Walking</strong> demanded more energy, so body had to <strong>absorb more energy.</strong> You went home with a tub of ice cream, you sat down on the coach. <strong>Sitting down</strong> did not require as much energy, so the body <strong>did not absorb much energy</strong>. You ate the tub of ice cream, the body had to <strong>work extra to digest and process</strong> that while you <em>stayed sitting</em> on the couch for <em>5 hours</em>. As a result, the body went to an energy storing mode. <em>Isn’t that just simple?</em></span></p>\r\n<p class="p1"><span class="s1">In the <strong>absorption phase</strong>, however, this is the process where it gets a little bit tricky, because of the <strong>love-hate relationship</strong> between <strong>metabolism</strong> and this thing called<strong> “hormone”.</strong></span></p>\r\n<p class="p1"><span class="s1">Among the <em>hormone family</em>, are<strong> Insulin</strong> and <strong>Cortisol.</strong></span></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1"><strong>Insulin</strong> regulates <strong>blood sugar levels</strong> and triggers <strong>fat storing mode</strong>. Now, you do not necessarily <strong>get fat</strong> when the body goes into fat storing mode because <strong>this is a natural metabolic phase.</strong></span></li>\r\n</ul>\r\n<p class="p1"><span class="s1"><strong>You get fat</strong>, however, when this process <strong>gets repeated over and over</strong> without ever <strong>utilizing</strong> this <strong>stored energy.</strong></span></p>\r\n<p class="p1"><em><span class="s1">How to outsmart this?</span></em></p>\r\n<p class="p1"><span class="s1">Answer<strong>: Use the energy!</strong> You do not need anything fancy… go for a <em>walk, run, hike, go for a cycle, swim, dance</em> or the best way, do a <strong>proper exercise</strong>. Regularly.</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">If you have browsed through my site you must have figured out how much I love <a href="yoga/" target="_blank" rel="noopener"><strong>Yoga</strong></a>. <strong>Yoga is just awesome!</strong> Yoga is an example of an exercise <strong>perfect for boosting metabolism</strong> Y''all.</span></p>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1"><strong>Cortisol</strong> is a stress hormone that is <strong>released</strong> when there is a <strong>need</strong> for the <strong>body’s fight and flight response</strong>. <em>Cortisol</em> is the <strong>antithesis</strong> of Insulin when cortisol is released it <strong>increases blood sugar levels</strong> as a <strong>response</strong> to the body’s quick <strong>demand</strong> for <strong>energy</strong>. Also, it <strong>suppresses</strong> other <strong>bodily processes</strong> to give <strong>focus</strong> to the one that is recognized as a<strong> treat</strong>. <strong>This whole process is normal.</strong></span></li>\r\n</ul>\r\n&nbsp;\r\n<p class="p1"><span class="s1">This very process, however, can be <strong>induced deliberately</strong> through our own <strong>thoughts and worries,</strong> this becomes <strong>a problem</strong> when it gets <strong>chronic!</strong></span></p>\r\n<p class="p1"><span class="s1">This process significantly slows down<strong> metabolism</strong>, and we already learned that <strong>it increases blood sugar,</strong> this mechanism <em>taps insulin in the back</em>, Insulin’s reaction would be to increase its level and what did I say earlier about insulin?<strong> Fat Storage!</strong></span></p>\r\n<p class="p1"><em><span class="s1">How can we outsmart this?</span></em></p>\r\n<p class="p1"><span class="s1">Answer<strong>: Do not worry! laugh it all out, chill, relax unwind… better yet Meditate!</strong></span></p>\r\n<p class="p1"><span class="s1"><em>Meditation</em> is the <strong>great way to reduce stress.</strong> And did you know that <a href="10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener"><strong>Yoga</strong></a> is an <em>active form of meditation</em>? Yep, it is! So there… no brainer. <strong>Yoga is just awesome!</strong> It <em>hits two birds with one stone!</em> You can find out more about this awesomeness at <strong><a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">Yoga Burn,</a></strong> the yoga program I personally use and recommend.</span></p>\r\n<p class="p1"></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><em><span class="s1">Lastly but certainly not the least…</span></em></p>\r\n<p class="p1"><span class="s1">5. <strong>Defecation</strong> - the process of <strong>eliminating substances</strong> that cannot be absorbed and are <strong>indigestible</strong>.</span></p>\r\n<p class="p1"><span class="s1"><strong>Detox</strong> guys detox. It is important that we get rid of these substances because again<strong> it can affect the whole process.</strong></span></p>\r\n<p class="p1"><span class="s1">When this phase is not achieved efficiently this can become <strong>toxic</strong> to the body which can lead to <strong>greater problems.</strong></span></p>\r\n<p class="p1"><em><span class="s1">How to outsmart this?</span></em></p>\r\n<p class="p1"><span class="s1">Answer<strong>: Never underestimate the power of fibers</strong>, incorporate them into your diet!<a href="https://www.amazon.com/gp/product/B00LOMUR24/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=B00LOMUR24&amp;linkId=32305e182d48e88f0cd92db92f388222" target="_blank" rel="noopener"><strong> teas</strong></a> are great too for detoxifying your body!</span></p>\r\n<p class="p1"><em><span class="s1">There, I’ve said it all folks</span></em></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">If you want to have a fat burning body, outsmart the whole process!</span></strong></p>\r\n<p class="p1"><span class="s1">Understanding your body is the smarter and far more efficient approach to burn fat and lose weight. </span></p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="15px" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="15px"]</p>\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.106"]</p>\r\n\r\n<h4><strong><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-size: medium;">This post contains an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-size: medium;"> for more information</span>.</span></strong></h4>\r\n&nbsp;\r\n<p class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'How to Turn Your Body Into a Fat Burning Machine', '', 'inherit', 'closed', 'closed', '', '1774-revision-v1', '', '', '2018-06-10 13:37:23', '2018-06-10 13:37:23', '', 1774, 'https://www.kahlmah.com/1774-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3310, 1, '2018-06-10 13:41:26', '2018-06-10 13:41:26', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Diet-Plan-1.jpg" custom_padding="0|0px|0|0px" next_background_color="#ffffff" global_module="2666"][et_pb_row global_parent="2666" custom_padding="0|0px|0|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="2666" src="https://www.kahlmah.com/wp-content/uploads/2018/04/weight-loss-checklist-3.png" align="right" _builder_version="3.0.106" max_width="87%" animation_style="fade" /][et_pb_code global_parent="2666" _builder_version="3.0.106"][convertkit form=5192106][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n<p class="p1">[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|73px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]</p>\r\n<span style="font-size: 20px;">[social_warfare]</span>\r\n\r\n<span style="font-size: 20px;">Ok, you want to lose fat… great! You’ve been trying so hard nothing is happening… not great!</span>\r\n<p class="p1">[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Simply-Lose-Weight-1.png" align="center" _builder_version="3.0.106" max_width="65%"]</p>\r\n<p class="p1">[/et_pb_image][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">You see<strong> fat</strong> is a very interesting thing in our life, we hate it so much that we just want to get rid of it and <em>Fast</em>! As if it’s something that just appeared one morning, didn’t like it, then dispose of it the next day.</span></p>\r\n<p class="p1"><span class="s1">Well here’s the truth, fat is accumulated in our body through a <strong>systemic process</strong>. A <strong>chemical process </strong>repeated time and time again.</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">Here’s another truth, <strong>we can outsmart that process</strong> both <em>physically</em> and <em>chemically</em> to our advantage. How? hang in there, let’s get to the basics.</span></p>\r\n<p class="p1"><span class="s1">So, what is this systemic process? You’ve known it all your life… it’s the <strong>digestive system!</strong> you knew it didn''t you?</span></p>\r\n<p class="p1"><span class="s1">Let’s dissect this a little bit deeper…</span></p>\r\n<p class="p1"><span class="s1">The digestive system is responsible for breaking down food into a simpler substance that the body’s cell can use, this breaking down process is called <strong>hydrolysis.</strong></span></p>\r\n<p class="p1"><strong><span class="s1">Hydrolysis Formula:</span></strong></p>\r\n<p class="p1"><em><span class="s1">Nutrient + Enzyme + Water = Simpler Enzyme</span></em></p>\r\n<p class="p1"><span class="s1">The end product of this process is <em>adenosine triphosphate</em> (ATP) publicly known as “<strong>Energy</strong>”.</span></p>\r\n<p class="p1"><span class="s1">The digestive system goes through <strong>5 basic activities</strong> to do its job. </span></p>\r\n<p class="p1"><span class="s1">Now, <strong>pay attention!</strong> because the key to making your body <strong>a fat burning machine</strong> is in these 5 basic activities!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">1. <strong>Ingestion</strong> - taking in food, commonly known as “eating” something we love so dearly! </span></p>\r\n<p class="p1"><em><span class="s1">How do we turn this to our advantage?</span></em></p>\r\n<p class="p1"><span class="s1">Answer<strong>:</strong> <strong>Watch what you eat and how you eat it!</strong></span></p>\r\n<p class="p1"><span class="s1"><strong>Chemical sense:</strong> Each nutrient requires a specific enzyme to break it down, and on top of that the type of food we eat itself has chemicals that may affect the whole process, it could make it slower or it could make it faster… Of course, we want it faster! exactly why we should watch it! </span></p>\r\n<p class="p1"><em><span class="s1">Know your food and read the labels behind that packet!</span></em></p>\r\n<p class="p1"><span class="s1"><strong>Physical sense:</strong> Chew and don’t just gulp! give your digestive system a little helping hand, chewing is part of the process, it’s the first phase of breaking food down.</span></p>\r\n<p class="p1"><span class="s1"><strong>Saliva</strong> contains a <em>digestive enzyme</em> that breaks down food, <strong>the more you chew</strong> the easier it is for the body to digest!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">2. <strong>Peristalsis</strong> - the Physical movement of food to the digestive tract.</span></p>\r\n<p class="p1"><span class="s1">You can aid this process by chewing your food properly, this lessens stress in your esophagus and will make it easier for the body to go to the next phase. Simple!</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">3.<strong> Digestion</strong> - the mechanical and chemical phase of breaking down food.</span></p>\r\n<p class="p1"><span class="s1">I did mention above that <strong>Hydrolysis</strong> has a formula and that is:</span></p>\r\n<p class="p1"><span style="font-size: medium;"><em><span class="s1">Nutrient + Enzyme + water = Simple Enzyme</span></em></span></p>\r\n<p class="p1"><span class="s1" style="font-size: large;">Examples:</span></p>\r\n<p class="p1"><span style="font-size: large;"><em><span class="s1">Carbohydrate + Amylase + water = Starch</span></em></span></p>\r\n<p class="p1"><span style="font-size: large;"><em><span class="s1">Protein + Proteases + water = Amino Acids</span></em></span></p>\r\n<p class="p1"><span style="font-size: large;"><em><span class="s1">Fats + Lipase + water = fatty acids</span></em></span></p>\r\n<p class="p1"><span class="s1"><strong>I have a Question. </strong>What is the <strong>common denominator</strong> of all?</span></p>\r\n<p class="p1"><span class="s1">Answer: <strong>WATER!!!</strong></span></p>\r\n<p class="p1"><span class="s1">So, <em><strong>hydrate, hydrate, hydrate</strong></em> people! water is important in the body’s metabolism, keeping yourself <strong>well-hydrated</strong> boost your body’s ability to break down food!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">4. <strong>Absorption</strong> - The transportation of digested food into the cardiovascular and lymphatic system. I know…I know it sounded a bit complicated but it isn’t really… <em>let’s simplify that</em>.</span></p>\r\n<p class="p1"><span class="s1">You walk to 7 Eleven to buy ice cream. <strong>Walking</strong> demanded more energy, so body had to <strong>absorb more energy.</strong> You went home with a tub of ice cream, you sat down on the coach. <strong>Sitting down</strong> did not require as much energy, so the body <strong>did not absorb much energy</strong>. You ate the tub of ice cream, the body had to <strong>work extra to digest and process</strong> that while you <em>stayed sitting</em> on the couch for <em>5 hours</em>. As a result, the body went to an energy storing mode. <em>Isn’t that just simple?</em></span></p>\r\n<p class="p1"><span class="s1">In the <strong>absorption phase</strong>, however, this is the process where it gets a little bit tricky, because of the <strong>love-hate relationship</strong> between <strong>metabolism</strong> and this thing called<strong> “hormone”.</strong></span></p>\r\n<p class="p1"><span class="s1">Among the <em>hormone family</em>, are<strong> Insulin</strong> and <strong>Cortisol.</strong></span></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1"><strong>Insulin</strong> regulates <strong>blood sugar levels</strong> and triggers <strong>fat storing mode</strong>. Now, you do not necessarily <strong>get fat</strong> when the body goes into fat storing mode because <strong>this is a natural metabolic phase.</strong></span></li>\r\n</ul>\r\n<p class="p1"><span class="s1"><strong>You get fat</strong>, however, when this process <strong>gets repeated over and over</strong> without ever <strong>utilizing</strong> this <strong>stored energy.</strong></span></p>\r\n<p class="p1"><em><span class="s1">How to outsmart this?</span></em></p>\r\n<p class="p1"><span class="s1">Answer<strong>: Use the energy!</strong> You do not need anything fancy… go for a <em>walk, run, hike, go for a cycle, swim, dance</em> or the best way, do a <strong>proper exercise</strong>. Regularly.</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">If you have browsed through my site you must have figured out how much I love <a href="yoga/" target="_blank" rel="noopener"><strong>Yoga</strong></a>. <strong>Yoga is just awesome!</strong> Yoga is an example of an exercise <strong>perfect for boosting metabolism</strong> Y''all.</span></p>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1"><strong>Cortisol</strong> is a stress hormone that is <strong>released</strong> when there is a <strong>need</strong> for the <strong>body’s fight and flight response</strong>. <em>Cortisol</em> is the <strong>antithesis</strong> of Insulin when cortisol is released it <strong>increases blood sugar levels</strong> as a <strong>response</strong> to the body’s quick <strong>demand</strong> for <strong>energy</strong>. Also, it <strong>suppresses</strong> other <strong>bodily processes</strong> to give <strong>focus</strong> to the one that is recognized as a<strong> treat</strong>. <strong>This whole process is normal.</strong></span></li>\r\n</ul>\r\n&nbsp;\r\n<p class="p1"><span class="s1">This very process, however, can be <strong>induced deliberately</strong> through our own <strong>thoughts and worries,</strong> this becomes <strong>a problem</strong> when it gets <strong>chronic!</strong></span></p>\r\n<p class="p1"><span class="s1">This process significantly slows down<strong> metabolism</strong>, and we already learned that <strong>it increases blood sugar,</strong> this mechanism <em>taps insulin in the back</em>, Insulin’s reaction would be to increase its level and what did I say earlier about insulin?<strong> Fat Storage!</strong></span></p>\r\n<p class="p1"><em><span class="s1">How can we outsmart this?</span></em></p>\r\n<p class="p1"><span class="s1">Answer<strong>: Do not worry! laugh it all out, chill, relax unwind… better yet Meditate!</strong></span></p>\r\n<p class="p1"><span class="s1"><em>Meditation</em> is the <strong>great way to reduce stress.</strong> And did you know that <a href="10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener"><strong>Yoga</strong></a> is an <em>active form of meditation</em>? Yep, it is! So there… no brainer. <strong>Yoga is just awesome!</strong> It <em>hits two birds with one stone!</em> You can find out more about this awesomeness at <strong><a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">Yoga Burn,</a></strong> the yoga program I personally use and recommend.</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><em><span class="s1">Lastly but certainly not the least…</span></em></p>\r\n<p class="p1"><span class="s1">5. <strong>Defecation</strong> - the process of <strong>eliminating substances</strong> that cannot be absorbed and are <strong>indigestible</strong>.</span></p>\r\n<p class="p1"><span class="s1"><strong>Detox</strong> guys detox. It is important that we get rid of these substances because again<strong> it can affect the whole process.</strong></span></p>\r\n<p class="p1"><span class="s1">When this phase is not achieved efficiently this can become <strong>toxic</strong> to the body which can lead to <strong>greater problems.</strong></span></p>\r\n<p class="p1"><em><span class="s1">How to outsmart this?</span></em></p>\r\n<p class="p1"><span class="s1">Answer<strong>: Never underestimate the power of fibers</strong>, incorporate them into your diet!<a href="https://www.amazon.com/gp/product/B00LOMUR24/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=B00LOMUR24&amp;linkId=32305e182d48e88f0cd92db92f388222" target="_blank" rel="noopener"><strong> teas</strong></a> are great too for detoxifying your body!</span></p>\r\n<p class="p1"><em><span class="s1">There, I’ve said it all folks</span></em></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">If you want to have a fat burning body, outsmart the whole process!</span></strong></p>\r\n<p class="p1"><span class="s1">Understanding your body is the smarter and far more efficient approach to burn fat and lose weight. </span></p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="15px" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="15px"]</p>\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.106"]</p>\r\n\r\n<h4><strong><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-size: medium;">This post contains an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-size: medium;"> for more information</span>.</span></strong></h4>\r\n&nbsp;\r\n<p class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'How to Turn Your Body Into a Fat Burning Machine', '', 'inherit', 'closed', 'closed', '', '1774-revision-v1', '', '', '2018-06-10 13:41:26', '2018-06-10 13:41:26', '', 1774, 'https://www.kahlmah.com/1774-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3321, 1, '2018-06-10 14:13:50', '2018-06-10 14:13:50', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-06-10 14:13:50', '2018-06-10 14:13:50', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3322, 1, '2018-06-10 14:30:52', '2018-06-10 14:30:52', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|31px|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|9px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|5px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]\r\n<p class="p2"><span class="s1">[social_warfare]</span></p>\r\n<p class="p2"><span class="s1">One common hurdle for beginners practicing Yoga is not being flexible enough. I remember when I was just starting out I can barely touch my toes. </span><span class="s1">But one thing amazing about our body though is that with consistent practice, the body will adapt and you will be surprised at what it can do!</span></p>\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-Poses-for-Flexibility-2.png" align="center" _builder_version="3.0.106" max_width="69%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><strong><span class="s1">Here are some tips on how to improve your flexibility faster.</span></strong></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s2">Determine your weak points.</span>It is important to know where exactly you are struggling, areas such as your hamstrings, hip flexors and glutes are the most common ones.</li>\r\n</ul>\r\n&nbsp;\r\n<ul>\r\n 	<li><span class="s1">Once you have determined your weak points, make a dedicated plan of training one area at a time. Trying to do them all at once may only slow you down when you have overworked yourself.</span></li>\r\n</ul>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\n&nbsp;\r\n<ul>\r\n 	<li><span class="s1">Progress slowly but efficiently. It is not wise to go so far with a stretch that it hurts. Training for flexibility will surely give you some discomfort but you shouldn’t go too far from your limit too quickly. Instead, establish a plan of progression. For example, set to hold a stretch for a certain length of time, increase this as you get better at it.</span></li>\r\n</ul>\r\n&nbsp;\r\n<ul>\r\n 	<li class="p1"><span class="s1">Be patient and know your purpose. </span><span class="s1">Yoga is about control and focus. Be patient and just enjoy the energy you have in every session. Yoga is a practice of a deeper awareness of your body. When your purpose is right, it will not even matter how slow or fast you have progressed but the most important thing is the time you gave yourself to get in tune with your body.</span></li>\r\n</ul>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\n&nbsp;\r\n<ul>\r\n 	<li class="p1"><span class="s1">Lastly, stick to your plan and be consistent. </span><span class="s1">Stick to your plan and be consistent with it. Consistency is the key to improve flexibility. The body will revert to what it is used to, so it is important to be consistent so the body will recognize this as its normal.</span></li>\r\n</ul>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<h4 style="text-align: center;"><span style="color: #800000;"><strong>Get your Free Yoga Guide today!</strong></span></h4>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n[/et_pb_text][et_pb_text _builder_version="3.5"]\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 class="p1"><strong><span class="s1">These are the 9 Yoga Poses You must practice consistently to improve flexibility.</span></strong></h2>\r\n<strong>1. Child''s Pose</strong>\r\n\r\nhttps://www.youtube.com/watch?v=V22xxybieHk\r\n\r\n&nbsp;\r\n\r\n<strong>2. Bound Angle Pose</strong>\r\n\r\nhttps://www.youtube.com/watch?v=ti3tbscESUY\r\n\r\n&nbsp;\r\n\r\n<strong>3. Triangle Pose</strong>\r\n\r\nhttps://www.youtube.com/watch?v=S6gB0QHbWFE\r\n\r\n&nbsp;\r\n\r\n<strong>4. Downward Facing Dog</strong>\r\n\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk\r\n\r\n&nbsp;\r\n\r\n<strong>5. Head to Knee Pose</strong>\r\n\r\nhttps://www.youtube.com/watch?v=4myFmzNagWg\r\n\r\n&nbsp;\r\n\r\n<strong>6. Seated Forward Bend</strong>\r\n\r\nhttps://www.youtube.com/watch?v=ZV1NSV7Ai9o\r\n\r\n&nbsp;\r\n\r\n<strong>7. Standing Forward Bend</strong>\r\n\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n<strong>8. Garland Pose</strong>\r\n\r\nhttps://www.youtube.com/watch?v=--qnzZEZ_Lc\r\n\r\n&nbsp;\r\n\r\n<strong>9. Pigeon Pose</strong>\r\n\r\nhttps://www.youtube.com/watch?v=aVsXjuNDy_s\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px" text_orientation="center"]\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.0.106" header_font="||||||||" header_text_align="center" body_font="||||||||" body_font_size="16px" body_text_color="#0c71c3"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '9 Yoga Poses to Improve Flexibility for Beginners', '', 'inherit', 'closed', 'closed', '', '2122-revision-v1', '', '', '2018-06-10 14:30:52', '2018-06-10 14:30:52', '', 2122, 'https://www.kahlmah.com/2122-revision-v1/', 0, 'revision', '', 0);
