At-Home Fitness Routine – Week 6

An at-home fitness routine featuring free content from YouTube. Each week will provide new workouts and moving meditations following this guideline:

  • Monday: Strength
  • Tuesday: Kundalini Yoga
  • Wednesday: Yin Yoga
  • Thursday: Strength
  • Friday: Kundalini Yoga
  • Saturday: Qi Gong
  • Sunday: Yin Yoga
  • 2x a week: Krav Maga with a local studio. Substitute with at-home Boxing/ Kickboxing workouts.

For an in-depth explanation of the type of each workout, please visit My At-Home Fitness Routine.

This is a personal routine and things are subject to change if I feel my body wants to move differently than the prescribed day or needs to rest.

Monday – UPPER BODY SCULPT & BUST BOOST (chest lift + shape)

Sweep Throughs – BUILD A BOOTY! day 1

Tuesday – Kundalini Yoga for Depression: A Very Subtle Exercise | KIMILLA

Bridges – BUILD A BOOTY! day 2

Wednesday – RELAXING Yin Yoga for Stress Relief – Full Body Calming Stretch

Thursday – Ultimate Butt Challenge ♥ Glutes, Hamstrings & Quads | Koh Kut

Friday – REST

Saturday – 20 Minute Morning Qi Gong Exercise by Lee Holden

Sunday – Breathtaking Yin Yoga Class | 7 Day Yin Yoga Exploration Challenge

Love and light, 
Ze 

**Disclaimer: I am not affiliated with any links that I post. Any programs, products, sites, etc. I mention are for sharing purposes only. All images are obtained from Google search engine.**

At-Home Fitness Routine – Week 5

An at-home fitness routine featuring free content from YouTube. Each week will provide new workouts and moving meditations following this guideline:

  • Monday: Strength
  • Tuesday: Kundalini Yoga
  • Wednesday: Yin Yoga
  • Thursday: Strength
  • Friday: Kundalini Yoga
  • Saturday: Qi Gong
  • Sunday: Yin Yoga
  • 2x a week: Krav Maga with a local studio. Substitute with at-home Boxing/ Kickboxing workouts.

For an in-depth explanation of the type of each workout, please visit My At-Home Fitness Routine.

This is a personal routine and things are subject to change if I feel my body wants to move differently than the prescribed day or needs to rest.

Monday – 30 Minute Full Body Workout for Strength – Total Body Dumbbell Weight Training at Home

Tuesday – REST

Wednesday – 30 Min Full Body Flow | Yoga To Stretch, Breathe, & Feel The Bliss

Thursday – Total Body Strength Training Without Weights for Women | Home Workout (No Jumping) | Joanna Soh

Friday – Kundalini Yoga: Complete Spinal Series

Saturday – Qigong Flow For Brain Optimization

Sunday – 30 min Morning Yin Yoga Class – Best Morning Yoga Stretches

Tip: It’s very important to listen to your body from the type of movement it wants to when it just needs to rest. I’ve been very sleepy this past week, which is why I chose to rest for one day. (I was sore from last week’s lower body workout and this week’s Monday strength video.) On Tuesday, I went to bed at 4 pm and slept for 15 HOURS. Then, I still managed nap later that day! Learning to not push yourself  to the point of exhaustion is integral for well-being- and something I’m still currently learning to do. 

Happy working out!

Love and light, 

Ze 

**Disclaimer: I am not affiliated with any links that I post. Any programs, products, sites, etc. I mention are for sharing purposes only. All images are obtained from Google search engine.**

At-Home Fitness Routine – Week 4

An at-home fitness routine featuring free content from YouTube. Each week will provide new workouts and moving meditations following this guideline:

  • Monday: Strength
  • Tuesday: Kundalini Yoga
  • Wednesday: Yin Yoga
  • Thursday: Strength
  • Friday: Kundalini Yoga
  • Saturday: Qi Gong
  • Sunday: Yin Yoga
  • 2x a week: Krav Maga with a local studio. Substitute with at-home Boxing/ Kickboxing workouts.

For an in-depth explanation of the type of each workout, please visit My At-Home Fitness Routine.

This is a personal routine and things are subject to change if I feel my body wants to move differently than the prescribed day or needs to rest.

Monday – Complete Upper Body Workout for Strength & Toning: Arms, Shoulders, Chest and Back Workout

Tuesday – Kundalini Yoga Kriya for Disease Resistance, Immunity, Metabolism and Thyroid Health

Wednesday – Stretch the day’s tension away with this yin yoga sequence

Thursday – LEG DAY | Strength Training For Women: 30-Minute Dumbbell Leg Workout + Pregnancy Workout (You can do this even if you’re not expecting. It will still hurt the next day…trust me)

Friday – Kundalini Yoga ” Kriya For Elevation” Express Version

Saturday – REST

Sunday – Yin Yoga class with Travis Eliot “Inner Dimension TV” (30 min.)

Love and light, 
Ze ❤

**Disclaimer: I am not affiliated with any links that I post. Any programs, products, sites, etc. I mention are for sharing purposes only. All images are obtained from Google search engine.**

At-Home Fitness Routine – Week 3

An at-home fitness routine featuring free content from YouTube. Each week will provide new workouts and moving meditations following this guideline:

  • Monday: Strength
  • Tuesday: Kundalini Yoga
  • Wednesday: Yin Yoga
  • Thursday: Strength
  • Friday: Kundalini Yoga
  • Saturday: Qi Gong
  • Sunday: Yin Yoga
  • 2x a week: Krav Maga with a local studio. Substitute with at-home Boxing/ Kickboxing workouts.

For an in-depth explanation of the type of each workout, please visit My At-Home Fitness Routine.

This is a personal routine and things are subject to change if I feel my body wants to move differently than the prescribed day or needs to rest.

Monday – 30 Minute Full Body Dumbbell Sculpt Workout!

Tuesday – Kundalini Yoga: Surya Kriya to Burn Fat & Build Strength

Wednesday – Yin Yoga Class ♥ Best Yoga For Slow Deep Muscle Release

Thursday – 30 Minute Quiet Low Impact Home Workout | Strength, Cardio & Abs Low Impact Workout

Friday – Kundalini Yoga for Intuition and Healing: Laya Yoga Kriya

Saturday – QIGONG FOR LOVE

Sunday – Yin Yoga Deep Stretch Class | Release All That No Longer Serves You

TIP: you can drop any weight and use just your body weight. You will still get a good workout and work towards using additional weight.

Channel Spotlight: Boho Beautiful

A channel created by partners, Juliana and Mark, who travel the world with their pet dog. Together they film workouts and vlogs in exotic locales to raise awareness of social/economic issues affecting the earth and her inhabitants. 

I love this channel because:

  • Even though the workouts use bodyweight, they are challenging.
  • Being a wonderluster myself, I admire the scenery and beautifully shot videos.
  • Juliana and Mark’s point of view on the goings-on in the world offer a different perspective that is refreshing and inspiring.

Happy working out!

Love and light, 
Ze ❤

**Disclaimer: I am not affiliated with any links that I post. Any programs, products, sites, etc. I mention are for sharing purposes only. All images are obtained from Google search engine.**

At-Home Fitness Routine – Week 2

An at-home fitness routine featuring free content from YouTube. Each week will provide new workouts and moving meditations following this guideline:

  • Monday: Strength
  • Tuesday: Kundalini Yoga
  • Wednesday: Yin Yoga
  • Thursday: Strength
  • Friday: Kundalini Yoga
  • Saturday: Qi Gong
  • Sunday: Yin Yoga
  • 2x a week: Krav Maga with a local studio. Substitute with at-home Boxing/ Kickboxing workouts.

For an in-depth explanation of the type of each workout, please visit My At-Home Fitness Routine.

This is a personal routine and things are subject to change if I feel my body wants to move differently than the prescribed day or needs to rest.

Monday – 25 Minute Full Body Cardio & Strength Workout

Tuesday – Kundalini Yoga For Prosperity: Kriya For Energy And Prosperity

Wednesday – Upper Body Yin Yoga – Yoga Stretches for Back & Shoulders

Thursday – 20 Minute FUN Strength & Mobility Movement Workout | Low Impact QUIET Bodyweight Workout!

Friday – Raw Kundalini Yoga Video with Yogi Emmanuelle

Saturday – Bioenergetic Exercises for Neck and Shoulder Pain – Qigong for Neck and Shoulder Pain

Sunday – 1 Hour Yin Yoga Class Without Props – Full Body Yin Yoga Class

Happy working out!

Love and light, 
Ze 

**Disclaimer: I am not affiliated with any links that I post. Any programs, products, sites, etc. I mention are for sharing purposes only. All images are obtained from Google search engine.**

At-Home Fitness Routine – Week 1

An at-home fitness routine featuring free content from YouTube. Each week will provide new workouts and moving meditations following this guideline:

  • Monday: Strength
  • Tuesday: Kundalini Yoga
  • Wednesday: Yin Yoga
  • Thursday: Strength
  • Friday: Kundalini Yoga
  • Saturday: Qi Gong
  • Sunday: Yin Yoga
  • 2x a week: Krav Maga with a local studio. Substitute with at-home Boxing/ Kickboxing workouts.

For an in-depth explanation of the type of each workout, please visit My At-Home Fitness Routine.

This is a personal routine and things are subject to change if I feel my body wants to move differently than the prescribed day or needs to rest.

Monday30 Minute NO REPEAT Standing Abs & Cardio

TuesdayKundalini Yoga: Sex Energy Transformation

Wednesday Yin Yoga to Release Anger – Liver Meridian Yin Yoga Affirmations

Thursday 20 Minute Real-Time LOW IMPACT Full Body Workout w/ Dumbbells

FridayKundalini Yoga Set: Kriya For Becoming Enchantingly Beautiful

SaturdayKundalini Yoga Kriya – Prana Apana Balance

Sunday30 min Yin Yoga with Affirmations for Self-Love & Healing

Happy working out!

Love and light, 
Ze

**Disclaimer: I am not affiliated with any links that I post. Any programs, products, sites, etc. I mention are for sharing purposes only. All images are obtained from Google search engine.**

My At-Home Fitness Routine

Fitness isn’t something that is limited to a gym, studio, or a group class anymore. Thanks to grand ol’ YouTube and people’s passion for fitness, we don’t even have to drive anywhere. So no need to worry if you forgot to bring a change of clothes!

I have always found ways in my life to do things affordably and from the comfort of my own home. With that being said, at-home fitness became an anticipated part of my morning routine.

Through lots of trial and error of trying different workout styles and exploring numerous YouTube Channels, I have created a schedule that best suits me.

What My Routine Looks Like

  • Monday: Strength
  • Tuesday: Kundalini Yoga
  • Wednesday: Yin Yoga
  • Thursday: Strength
  • Friday: Kundalini Yoga
  • Saturday: Qi Gong
  • Sunday: Yin Yoga
  • 2x a week: Krav Maga with a local studio. Substitute with at-home Boxing/ Kickboxing workouts.

My At-Home Equipment

  • 5lb Dumbbells
  • 10lb Dumbbells
  • 12lb Dumbbells
  • 15lb Dumbbells
  • 8lb Kettlebell
  • Bosu Ball
  • Equalizer Bars
  • Yoga Mat
  • Yoga Blocks
  • Strap

Some (but not all!) of the workouts may include the usage of the equipment on this list.

Why I Do These Styles Of Workouts

There is more to fitness than just building muscle and burning fat. It takes cardio, strength, flexibility, and mobility to help you function well in day-to-day life. Each aspect complements the other, helping you to up your fitness game and try new things.

Also, we have more than just a physical body. We are made up of an emotional, mental, and energetic body as well. Kundalini Yoga, Yin Yoga, and Qi Gong use kriyas, postures, and positions that aid in the release and circulation of our energy through moving meditations. It’s not uncommon to feel anger or sadness during your practices nor is it uncommon to laugh or cry.

Personally, this combination of workout styles has helped me go through everyday life with a certain ease and I attribute it all the different modalities I partake in. If any of you choose to follow along, I hope you find joy in the routine as well.

What It Comes Down To

Not everyone likes to do the same things. While one person might love HIIT, another might despise it. I encourage you to experiment with different styles of moving your body until you find what you enjoy.

My goal with posting my workouts week-to-week is to offer you all an alternative routine that isn’t constantly strenuous, and one nourishes all the bodies, not just the physical one. Plus, I love supporting all of the channels and their free content as well as the people creating it!

  • Click here to learn more about Kundalini Yoga
  • Click here to learn more about Yin Yoga and Kassandra Reinhardt’s channel
  • Click here to visit my previous 4-week workout plan that offers a different set of workouts and where to buy equipment
As always, I wish you love and light,

Ze ❤️

**Disclaimer: I am not affiliated with any links that I post. Any programs, products, sites, etc. I mention are for sharing purposes only. All images are obtained from Google search engine.**

The Best Post Workout Drink. EVER.

Working out is cool and all, but did you know what you eat right after and how soon is just as important?

Once upon a Rebecca Louise workout, I learned that AT LEAST 20-30mins after you workout, you need to consume some healthy calories. Once upon a Fitness Blender workout later, Kellie emphasized having a snack ranging from 200-300 calories within that same time frame. I was getting the hint that I this was something i had to learn more about so I decided to do my own research. I came across three articles putting all that science into layman’s terms. Below is the most simple version, but if youd like to delve a little deeper click here or here.

It’s common not to feel like food straight after a workout, but what you heard is correct. It’s best to eating something within 30 minutes to an hour after exercising in order to refuel and allow recovery to take place. Your body loses a lot during a workout (including lots of sweat!) and this small window period straight after allows your muscles to take in protein — amino acids necessary to rebuild muscle tissue — electrolytes like potassium and carbohydrates. They then get stored away for energy and muscle repair. Of course you can wait longer to eat, but your muscles are less likely to take in the nutrients from these foods, which can lead to a decrease in energy and leave you feeling stiff and sore.

Source: PopSugar Fitness

I’m always looking to up my fitness game and that includes eating better and cleaner so if consuming something 20-30 minutes after my workout meant I would get stronger and toner faster, then I was game. There was, however, a problem: I wanted to throw up after I ate anything solid after working out. I typically don’t eat anything solid until a good 3-4 hours after I wake up. Most protein drinks taste AWFUL, to boot, and well, all know how I feel about nutrition bars (see here).

And then there was the second problem: I was finally getting good at the healthy eating part, but if you’re like me, you may have a morning routine and eating breakfast came after my work out, my mediation, getting dressed,walking the dog, etc. and that could take anywhere between 60 to 90 minutes. I tried a number of different things that didn’t work to give my muscles the boost they needed. Then one miraculous day, I found Orgain vegan all-in-one shakes.

I finally, FINALLY found something that tasted good and got the job done. Orgain all-in-one protein shakes come in a terrapack and contain a large assortment of organic fruits and veggies, chia seeds and pea protein. Each of the vegan drinks is gluten/dairy/lactose/soy free, Non-GMO, has 16g of protein and 21 vitamins and minerals, and is 220 calories per drink. You can buy them individually, in a 4 pack or 12 pack.

If I lost you at vegan, have no fear! They have dairy shakes in tons of different flavors and several different protein powders including keto- friendly. They have superfoods, collagen peptides, kids drinks and more.

Another reason why I love this product so much is how it all began. The founder, Andrew Abraham, had cancer as a teen and healed himself through food. Orgain came from a place of love and wanting to help others. Conventional foods just don’t cut it. So many things that are promoted out there are crap and sold as short cuts. A lot of people don’t care about your health, they care about your money and doctors aren’t even taught, at least back in the day, about how nutrition directly effects your health. The 3 minute video below is the moving story of Andrew’s journey and how that led him to quitting is job as a doctor to pursue something for the greater good.

Honestly, it’s not hard to eat healthy if you are in the position to choose what you can eat. You just have to have the courage and will power to forge your own path away from all the marketing. It’s not more expensive to eat better as “they” say it is- the processed food look-a-likes are. All those dairy and meat alternatives end up adding a whole bunch of by-product to make something “look and taste like the real thing”.

It doesn’t mean you still can’t eat the crap food you love on occasion. Just put more of the good, unprocessed stuff into your body and you’ll naturally stop eating lesser foods. You’ll also notice the fog lift from your mind and eyes, feel more present, and excited to be alive. You’ll be able to take control and move towards life, not death. It is possible. Eating healthy is a very tangible thing once you get past all the BS that’s falsely labeled as “healthy”.

To visit Orgain’s website, click here.

Note: Orgain products are available for purchase on the website, Amazon, Whole Foods, and Market Basket.

Love and light,
Ze ❤

**Disclaimer: I am not affiliated with any links that I post. Any programs, products, sites, etc. I mention are for sharing purposes only. All images are obtained from Google search engine.**

Kundalini – The Yoga Style You’ve Probably Never Heard Of

“The subtle thread of the spirit can expand and contract within the body. When it expands, it passes through the brain, heart and body to experience life, and when the same subtle thread of the spirit, is taken inward, it contracts itself into the soul, to experience the bliss from within.”
Roshan Sharma

According to the article “What is Kundalini Yoga?” written on Gaia, one of the top streaming services for spirituality, Lisa Fierer states, “The purpose of Kundalini Yoga is to provide a modality by which people can achieve their maximum creative potential, free themselves from Karma (the lasting effects of past actions) and realize their life purpose.” If Hatha Yoga strengthens major muscles and Yin Yoga strengthens connective tissue,  Kundalini Yoga strengthens the energetic and spiritual body.

Brought to the West by Yogi Bhajan, Kundalini Yoga is meant to stimulate the serpent at the base of our spine, or in laymen’s terms, stir up the energy within us. This energy is said to be our “Shakti”- our life force. By awakening the snake, it removes any stagnant or blocked energy allowing it to move through each of our 7 chakras with ease. Kundalini is a combination of:

  • Bhakti Yoga (the yogic practice of devotion and chanting)
  • Raja Yoga (the practice of mediation/mental and physical control)
  • Shakti Yoga (for the expression of power and energy).

What happens during a Kundalini practice?

You begin by tuning in. You first rub the palms together to stimulate the thousands of nerve endings, balancing the two brain hemispheres. Then, you bring your palms together in prayer position, breathe in, and chant “Ong Namo Guru Dev Namo”. This helps you to attune into the divine energy. Some practices may or may not rub the palms together, but the chant is always a must.

After that, there will be a series of poses done sequentially that form a kriya– meaning “completed action”. Yogapedia describes kriya as a “set of practices, mainly breath control techniques and exercises, that are practiced to achieve a specific outcome.” Some examples of these specific outcomes are relieving a heartbreak, becoming radiant, and invoking prosperity. These poses will also incorporate specific mudras to stimulate different areas and functions within the body. To conclude the practice, you will bring yourself into a cross-legged pose and your hands into prayer. With a final breath in, on the exhale you’ll chant a long “Sat” and short “Nam”. I am truth.

Sounds simple, right? Nope. Kundalini Yoga is one of the most physically challenging yoga practices I’ve ever taken. It requires a lot of  muscular strength to hold the poses on average from 3 to 5 minutes. Why do it then? Because it is one of the most rewarding yoga practices there can be. 

Kundalini Yoga has become one of my favorite styles of yoga. Admittingly, I enjoy it a lot more now that my strength has improved and I’m able to actually hold the poses. Don’t let your fitness level deter you though! It helps move through energy blocks fast and the results are almost instantaneous. I have definitely cried in several practices. When I’m down about living as a human, I turn to Kundalini. It has its own way of putting life into perspective.

Kundalini Yoga seems to be a lesser known form of yoga which means there is limited access to it. You can, however, like everything, find it on YouTube. Kimilla Grace and Brett Larkin each have numerous free Kundalini classes. There is a larger library on Gaia, but you need a subscription to view it. Below are two videos, one a beginner practice and the other a more intermediate practice to show you how involved it can get.

I highly recommend Kundalini Yoga to all of my fellow metaphysical, esoteric and occult lovers out there. Having this tool in your arsenal on the path to spiritual and personal growth is a must. It’ll leave you feeling more connected, rejuvenated, and divine.

“Awakening into the God state makes all the perceptual limitations of the mind disappear, just like a bucket of muddy water turns crystal-clear once poured into the ocean.”
Abhijit Naskar

To view Kimilla Grace’s channel, click here
To view Brett Larkin’s channel, click here
To view Lisa Fierer’s full Gaia article, click here

Love and Light,
Ze ❤

**Disclaimer: I am not affiliated with any links that I post. Any programs, products, sites, etc. I mention are for sharing purposes only. All images are obtained from Google search engine.**

Don’t Know Where To Start With Your Fitness Journey? Try here.

You really want to get into fitness. You go on Youtube, type in “workout for beginners” and thousands of videos pop up. You scroll through, looking at the thumbnails, the titles. After a few minutes, you finally decide on one. “Uh…I guess this one looks good”. You click on it. After the “skip ad” is clicked, the video starts. The instructor greets you. “WELCOME TO MY BEGINNER FITNESS VIDEO EVERYONE! ARE YOU READY TO DIE?!” “Wait, what?”, you ask yourself. “I CAN’T HEAR YOU! ARE YOU READY TO DIE? :D”. “Y…yes?” “GOOD LET’S GO!” The torture ensues. You’re drenched after only a few minutes in. “GUESS WHATS NEXT?!”, the instructor asks. “What?”, you moan. “30 REPS OF BURPEES!” Nope. You turn that video off. “Eff this fitness crap! I. Am. DONE!”

Has this ever happened to you before? You’re motivated and really, really try to work out, but you just can’t find a good fit? Even if it’s a beginner workout, it still seems to be too much? It has definitely happened to me. I’ve been active my whole life, but it was only about 2-3 years ago when I started doing longer, more challenging workouts. I gradually increased how long I would work out over time. I started, however, with doing just 10 minutes a day.

There is a channel that paved the way for my fitness journey, it is called Blogilates.

Cassey Ho is a super bubbly Pilates instructor. She built her company from the ground up and now has over 4 million subscribers. Her channel appeals to mainstream with its well designed videos, clean graphics and song choices. As she has gained in popularity, Cassey has a lot of collaborations with other fitness instructors. She also has a passion for fashion and has since be able to create her own athletic wear. Cassey’s channel is packed with information about how to eat healthy for cheap, typical fitness struggles, addresses dieting myths, and more. She also shares her own journey and struggles with fitness- very relatable ones at that.

The Blogilates channel has loads of videos to choose from including a bridal boot camp series, apartment-friendly series, and a PIIT series (Pilates intense interval training, Cassey’s own creation). To see a complete list of her videos, click here. Some are complete workouts (includes warm up and cool down), but most do not. Make sure you do a light cardio warm up and some stretches afterward.

What’s good about her videos:
-they’re short
-they’re effective
-they’re a great introduction to building strength to taking on longer workouts.

Cassey really has created a fitness empire. From filming videos in her college dorm to filming in her own studio, Cassey now goes on tour with her program POP Pilates. Through this program, you can become a certified POP Pilates instructor. For more information, click here.

Blogilates was my first fitness channel when I decided I wanted to get serious about working out. Back then, I believe she had the subscribers in the hundred thousands, so it is really awesome to have watched her growth over all these years. I am really happy she had the chance to combine everything she loves doing and make a successful living off of it.

Keep in mind that these are Pilates videos and that is just one of many fitness styles. If this isn’t your cup of tea and you’re still searching for something you like, keep trying different things! There’s yoga, weight training, running, marital arts, kickboxing, CrossFit, and so many other ways to get your body in shape.

P.S She now creates these super adorable and relatable comics.

To visit the Blogilates YouTube channel, click here.
To visit the Blogilates Instagram, click here.
To visit the POP Pilates Instagram, click here

Ze ❤

**Disclaimer: I am not affiliated with any links that I post. Any programs, products, sites, etc. I mention are for sharing purposes only.**