The strength and flexibility benefits of yoga are well known, but did you know yoga helps your brain and immune system too? And did you know those two—your brain and immune system—are actually one?

While water fitness was once the domain of older adults, now participants of all ages and ability levels are benefiting from aquatic workouts.

Did you know that the sensory-rich pool environment—soothing and simultaneously challenging—is an ideal setting for mindful movement and a welcome respite from digital stress?

Sleep researchers have identified the best exercises to help you sleep better. Good quality and quantity sleep is essential to a strong immune system and good health and while all physical activity helps sleep, some are better than others.

Proper breathing mechanics are essential for optimal function, good posture and core stability. During ideal breathing, the diaphragm descends symmetrically on inhalation; the lower rib cage moves proportionately to the front, back and sides; and the abdominal wall expands. At the end of each inhale, the breastbone moves forward and ribs expand. These internal movements allow the belly to expand on the inhale and contract on the exhale.

Breathing practices, around since ancient times, have recently grabbed international attention and popularity among health and fitness enthusiasts to improve health and boost athletic performance.

Have you ever set a New Year's resolution to lose weight in the past, but didn't meet your goal? You're not alone!

What I’ve found is that typically, people will set wellness goals that are focused on the outcome, not the process. It’s difficult to resolve to have a result. When you resolve to focus on behaviors, then you’ll get the result that comes from the actions you’ve been taking.

The images and messages we see with typical fitness marketing can often do more harm than good to us, both physically and mentally.

What I see are images of young men and women, with “perfect” bodies (very little body fat) that promise that “you, too, can look like this!”

That’s an unrealistic claim for a few reasons.

Have you ever signed up for a wellness program (for instance, a weight loss program), and despite your best efforts, you didn’t get the results you wanted? You may have ended up feeling frustrated and disappointed.

If that's happened to you, you're not alone. It’s not uncommon for people to not get results with popular programs.

Yoga, in its traditional East Indian roots, is a way to reach “union”. A simplification of this South Asian philosophy is that we are all part of one divine universal consciousness that manifests all of life. We, as humans can get caught up in egoic concerns, and “forget” that we are part of this much greater aspect of being. You may have heard some people describe this as the difference between the small “I” egoic self and the larger “I” that is one with the creator and all of creation.

The purpose of restorative yoga is to encourage deep relaxation: physically, mentally, and emotionally. It’s the total package of mind, body, and spirit. I believe anyone could benefit from restorative yoga. In this post, I’ll go over my top 5 favorite benefits and share with you how you can get started with restorative yoga.

You're not alone if you're having trouble starting or following through on a fitness plan. Even I—and other fitness pros—can face this challenge in our lives. Seriously!

An all-or-nothing attitude may get in your way. Research shows that a little exercise is better than none. It’s not necessary to spend hours in the gym or do endless monotonous routines.

Don’t beat yourself up because you think you lack willpower. Negative self-talk only demotivates you.

This is what you should do instead.

Exercise doesn’t always have to be about getting breathless and sweaty.

There are gentler forms of exercise that can also make a huge impact on your fitness level.

Walking is a simple, easy, effective and inexpensive way to get your body moving, one that is often overlooked or minimized. It requires no equipment except for a good pair of shoes (even barefoot shoes!), can be done anywhere and can take up as much, or as little of your time as you desire.

How many times have you set a goal to start or keep up with a new habit or routine only to fall back into your same patterns weeks later? You’re not alone! Here is the secret to building and maintaining habits that stick.

Moving is natural. And, healthy movement is one of the best things that you can do for your mind, your body and your spirit. If you’ve lost your enthusiasm for being active, how can you rekindle the simple joy of movement?

Owning exercise bands or tubing is like being able to put a gym in your pocket. Learn a quick and easy exercise you can do right now at your desk.

Practice self care with desk exercises. Tone your arms while sitting at your desk. Benefits of side raises are increased shoulder mobility and strong, toned and shapely arms.

Why is sitting all day bad for your health? Learn why and enjoy some quick and easy movement breaks you can do right away.

On the road again shoulder shrugs and circles relieve neck and shoulder tension. You can do it at your desk, in your car—wherever you are.

Need a quick boost? Here are Shirley’s top 3 Green Exercise tips.