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How To Do Bridge Pose The Right Way

Bridge Pose is a key stretch for targeting the posterior chain. It is among the poses that builds core and lower body strength, lengthens and strengthens the spine, energizes the body, and stimulates the endocrine and nervous systems. While Bridge can be practiced in a number of ways, the set-up should stay fairly consistent. Doing Bridge Pose incorrectly can encourage over-recruitment of the spinal erectors and hamstrings, which can lead to lower back pain. Feel your glutes burn before your hamstrings! The following tips will teach you how to do bridge pose the right way.

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How To Navigate Conflicting Advice About What To Eat

If you ask most people or food industry today about the best foods to eat, you’d get a dozen different answers. This desire for practical health information may cause confusion. There is a lot of science out there. Rather than oscillating between different dietary opinions, be misled by the media, or doubt your own convictions each time a new study comes out with conflicting evidence, you need to understand the true science of food. So to navigate conflicting advice about what to eat, here are four things to consider about all the conflicting evidence out there.

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11 Healthy Grocery Items That Are Worth The Splurge

When it comes to healthy eating, preparing your own food is the healthiest choice you can make. But with the ocean of food choices in the grocery aisle, how can you choose the best ingredients and make shopping affordable for your lifestyle? A well-planned grocery list will get you in and out of the store quickly and helps you stick to your healthy eating plan. Focus on foods with a short ingredient list. This checklist contains 11 healthy grocery items that are worth the splurge. Follow the tips for filling that list with the healthiest foods from each aisle.

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Why Everyone Needs To Try Foam Rolling + How To Do It

If you think foam rollers are just among the many exercise tools, you might want to review what makes them one of the most effective tools for physique-building, recovery and injury prevention. As people age, their once-spry muscles lose elasticity in the joints and tissues. This leads to develop aches, pains and injuries. While stretching now makes it very beneficial, stretching alone isn’t enough. The best way to deal a muscle with knot is direct pressure. This is where a foam roller comes in. Here’s why everyone need to try foam rolling and how to do it.

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Work Out at Home

Ditch the Gym and Work Out At Home

You’ve packed your gym bag. You put it in your car. You’re determined to go straight to the gym after work…

But then, you have to stay late at the office or your daughter needs a ride to hockey practice or you forgot to turn on the slow cooker or you simply lost your motivation…

We know, we’ve been there and we can relate. But the thing is, we sign up for the gym and pack our gym bags because we, like you, know how important it is to add strength or weight training to our fitness routine.

Pick up any magazine or browse any health and fitness website online and you’ll read articles about the importance of weight training. Numerous studies have shown that as we age, we slowly but surely lose muscle mass.

Muscle mass is integral in supporting our bones, tendons, ligaments, and helping us to keep our “engine” burning to ensure a healthy metabolism. As we get older and reach our senior years, having muscular strength can help us when dealing with joint issues, aches and protect us if we happen to slip on ice or need to keep up with the grandkids.

work out at homeSo what to do if you simply don’t enjoy working out at the gym or your schedule just doesn’t allow you to get to the gym consistently? The answer is to stay home and do some simple bodyweight exercises that can give you an all-body strength workout.

Now, you don’t need any fancy equipment for this. No soup cans. No stretchy cables. You just need the space of a yoga mat, a wall, some work-out clothes, and some time. The exercises below are perfect for anyone – you can modify the number of repetitions to suit your fitness needs. Aim to do these exercises three times a week and after a few months, you’ll experience some gains and be able to increase the repetitions.

Mountain Climber

Place your hands and knees on the floor in a tabletop position. Bring your right knee under your chest and straighten your left leg. Remember to keep your arms straight and tighten your core (try to keep your bum from sticking up in the air). Switch legs so that your left leg is under your chest and right leg is straightened. Do this at a steady pace – you shouldn’t be huffing and puffing. Repeat five times for each leg. (You’ll feel this in your arms, shoulders, abs, legs, and bum.)

Wall Sit

Place your back against a wall and let your back move down the wall until your legs are bent in a 90 degree angle. (Your thighs should be straight and parallel to the floor.) Ensure that your knees are directly over your ankles. Place your hands on your thighs and tighten your abs. Hold this position and slowly count to 30. (You’ll feel this in your legs.)


Place your hands and knees on the floor. Bend your elbows and lower your body so that the backs of your arms are parallel to your body and then push-up. Remember to tighten your core and try to keep your bum from sticking up in the air. If you’re more advanced, place your hands and feet on the floor and start in a plank position. Repeat five times. (You’ll feel this in your arms, shoulders, abs, and maybe legs.)

Leg Raise

Lie on your back and straighten your legs up in the air. Place your hands under your lower back. Slowly lower your right leg to hover just above the floor and hold for a count of three and then raise your leg up slowly to meet your left leg. Repeat with your left leg. Alternate legs and repeat five times for each leg. If you’re more advanced you can put your hands behind your head and lift your shoulders and head off the floor (be careful not to crunch your neck.). (You’ll feel this in your abs and maybe around your hips.)

These exercises sound very basic but if you do them three times a week, you’ll definitely see some strength gains. We chose these exercises because they target your major muscle groups and ensure that you’re building overall strength. Once you can easily do one full set of these four exercises, you can choose to increase the repetitions of each exercise or add in an extra set of the entire routine.

Do you have some favorite bodyweight exercises that you do at home? Share them with us on Facebook. If you try our at-home work-out, please let us know your thoughts on it!

Your Diet Doesn’t Matter If You Don’t Consider These 5 Things

No sector of the diet world has been hotter than a variety of recommendations. However, deciding on a dietary pattern is a complex decision especially that it involves the issue of health. For example, low-carb diets are associated with an increased risk of heart disease, or that your race, age, and where you live also may influence what you eat. Because of this, it would be wise to eat with a consideration of what Mother Earth offers. If you really want to improve your health, reverse disease, or manage weight, consider these 5 things.

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5 Tips To Help You Feel Fantastic Fast

To feel fantastic is not a difficult thing to achieve. You just need a little push in the right direction. Once you’ve got started you can add any ideas of what would make you consistently feel that way. Try these tips to help you feel fantastic fast. You can even make a ritual out of these little things. Devote to give some of your time, and trust that you can do it. That motivation almost always works! Did you know that people who are more physically active have more pleasant-activated feelings than people who are less active?

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Things You Think Are Good But Are Actually Wasting Your Time

Are you aware of the many things that you think are good for you but are actually wasting your time? Perhaps it’s hard to pinpoint which of these things are the ones you need to stop wasting time on. You can’t always wait for the perfect moment.  Sometimes you must dare to do it because life is too short to wonder what could have been. The most important decision you will ever make is what you do with the time that is given to you. So here are seven bogus, waste-of-time trends we can all can pay attention to.

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Are Hot Yoga and Fitness Classes Really Better?

From the name itself – hot yoga means exercising in a hot room. Experts say that aside from the physical benefits, the mental connection you develop to your body during a heated class is different from non-heated classes. In fact, a 50-minute class can help achieve a healthy body. Yoga classes at Pure Yoga in NYC are always packed, but despite its benefits, hot yoga has come under severe criticism: Are hot yoga and fitness classes really better? Let’s listen to Marni Sumbal M.S., R.D, an exercise physiologist who has worked with athletes when they are heat training

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Get A Total-Body Workout With These 10 Moves

No matter how hard you train, it can be difficult to put focus on your “trouble” zones. Would you be happy if I tell you that you can get a total-body workout with only 10 moves? If you can find some time, then you can do this easy workout hitting all the major muscle groups.  Even if it’s simply for your own confidence, it definitely feels better when you’re not worrying about certain areas. What’s good news is you can tighten up those parts quickly with only a few moves! That’s all it takes to fire up and build lean muscle.

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