Nicole Brar

Fitness Instructor & Nutritionist

What Is The Difference Between Yoga and Pilates?

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What is the Difference Between Yoga and Pilates?

Life is hectic, I get it. Sometimes our health and fitness takes a back seat with everything going on. But, health is wealth, and finding an effective, enjoyable exercise that fits into your life is vital.

Two popular choices are yoga and pilates. While they share some similarities, they do have some key differences. Understanding what is the difference between yoga and pilates can guide you in choosing the right practice for your needs.

What Is Yoga?

Originating in ancient India, yoga is more than just a form of exercise. It’s a spiritual practice that focuses on the mind, body, and spirit.

There are various types of yoga, from the gentle Hatha yoga to the more intense Vinyasa. Yoga poses, or asanas, can help you:

  • Improve flexibility
  • Increase strength
  • Enhance lung capacity through mindful breathwork
  • and more!

Practicing yoga not only helps you become physically and mentally stronger but also promotes inner peace and mindfulness.

What Is Pilates?

Pilates is a more recent invention, created by Joseph Pilates in the early 20th century. Pilates focuses on controlled movements to build strength and flexibility, particularly in the core. This practice emphasizes

  • Posture
  • Balance
  • Core strength

The benefits of pilates include improved muscle tone, better posture, and increased flexibility.

3 Differences Between Pilates and Yoga

Core Focus vs. Holistic Approach

Pilates centers heavily on physical conditioning, especially strengthening the core muscles. It’s an excellent choice for those looking to tone their bodies and improve their posture.

In contrast, yoga offers a more holistic approach. It encompasses spiritual elements and focuses on aligning the body, mind, and spirit.

Controlled Movements vs. Flowing Poses

Pilates emphasizes precision and controlled movements, making it an extremely focused form of exercise that targets specific muscle groups.

Yoga, however, often involves flowing sequences (as in Vinyasa yoga) or holding poses for longer periods (as in Hatha yoga). This improves flexibility and balance.

Spiritual Element

Yoga incorporates a spiritual aspect that pilates does not. Yoga class may involve meditation and breath work to enhance mental well-being. Pilates tends to be more physically oriented, focusing on the efficiency of movement.

How To Read A Nutrition Label

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how to read a nutrition label

Are you looking to revamp your nutrition goals in the new year? Today I’m going to help you get a head start.

Today we’re diving into a crucial aspect of maintaining a healthy diet: understanding how to read a nutrition label. These labels can be a confusing maze of numbers and terms, but don’t worry! I’m here to guide you through it, step by step.

Let’s empower ourselves with knowledge to make healthier food choices.

5 Tips To Help You Understand Nutrition Labels

1. Serving Size and Calories Per Serving

Begin with the basics: look at the serving size and calories per serving. This is the foundation for understanding nutrition information.

Remember, the nutrients listed are based on one serving. If you consume more or less, you need to adjust the calculations accordingly. Keep in mind your activity level, as this influences how many calories you should consume daily.

2. Percent Daily Value (%DV)

The %DV helps you determine if a nutrient in a serving of food contributes a lot or a little to your total daily diet. The Dietary Guidelines for Americans recommend 2,000 calories a day as a general guide.

If the %DV is 20% or more, it’s high in that nutrient; 5% or less is low. This is especially helpful for nutrients like dietary fiber, vitamins, and minerals.

3. Understanding Total Sugar and Nutrients

Pay attention to total sugar, including added sugars. Excessive sugar intake can lead to high blood pressure and other health issues.

Also, scrutinize the nutrient per serving. It’s not just about calories but the quality of these calories. Choose foods rich in nutrients that contribute positively to your health.

4. Watch Out for Trans Fats

Trans fats are a no-go for a healthy diet. These fats can increase bad cholesterol levels, affecting your heart health. Bans on trans fats already exist in California and New York, as well as some European nations.

Ensure the food and beverage choices you make are free from trans fats for a healthier lifestyle.

5. The Ingredient List is Key

Lastly, the ingredient list reveals the true contents of what you’re eating. Ingredients are listed in descending order by weight. Look for whole foods and be wary of long lists filled with unpronounceable ingredients. This is where you’ll also find information on allergens.

Conclusion: Eating Healthier in 2024

Remember, understanding the food label is a powerful tool in managing a healthy diet. It helps you compare foods, understand nutrients in one serving, and align your diet with the United States’ nutritional standards. By learning how to properly read a nutrition label, you’re taking an essential step towards a healthier you!

Stay informed, stay healthy, and always feel free to reach out for more tips on healthy living!

What To Wear To Hot Yoga To Avoid Overheating

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what to wear to hot yoga

With the cold weather here, have you thought about switching up your yoga routine? Hot yoga has become super popular in recent years, and it’s perfect for escaping that winter chill. 

However, if you’ve never been to a hot yoga class, you might need to get some different workout clothes. The temperature of hot yoga classes can range from about 90-108 degrees Fahrenheit, or 37-40 degrees Celsius. Because of this, it’s important to wear clothes that will keep you cool and dry!

So, let’s dive into what you should wear to hot yoga class.

6 Things To Wear For Hot Yoga

1. Moisture-Wicking Yoga Clothes

Opt for moisture-wicking hot yoga clothes that are designed to draw sweat away from your body. Look for materials like polyester or blends that keep you dry and comfortable throughout your practice.

2. Tank Tops or Crop Tops

Tank tops and crop tops are ideal for hot yoga because they provide ventilation and allow your skin to breathe. Choose lightweight, breathable fabrics that promote air circulation.

3. Hot Yoga Pants or Shorts

For your lower body, I recommend wearing shorts or sweat wicking hot yoga pants made from materials that dry quickly and offer flexibility. Tight-fitting options prevent excess fabric from getting in your way during poses.

4. Sports Bra with Moisture-Wicking Properties

Supportive sports bras with moisture-wicking capabilities are essential for women. It helps manage sweat and provides the necessary support during your practice.

5. Yoga Mat and Towel

Don’t forget your yoga mat and a yoga towel. The towel can be placed over your mat to absorb moisture and provide a non-slip surface, enhancing your stability in poses like downward-facing dog.

6. Stay Hydrated with a Water Bottle

It’s crucial to stay hydrated during hot yoga. Bring a water bottle and take sips throughout your class to replenish lost fluids.

How Long Does It Take To Get Flexible From Yoga?

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How Long Does It Take To Get Flexible From Yoga?

Are you a little bit impatient? 

As a beginner yoga practitioner, you’re probably wondering how long it will actually take to get more flexible from yoga. 

The answer to this question depends on two things:

  • Your starting point
  • How flexible you want to be

If you are practicing yoga regularly, you should start to see improvements in the first couple of weeks. Major improvements in flexibility could take longer, perhaps months or years. 

Don’t let this discourage you though. Here are three tips to become more flexible with yoga.

3 Tips for Getting Flexible From Yoga

1. Relax and Breath

It’s going to be hard to practice flexibility if you are holding mental or physical tension. Don’t rush through things, just breathe, be present, and relax.

One of the basics of yoga is practicing syncing your breath and movement together. Breath deeply and steadily. Don’t worry about keeping up with the instructor. Just focus on linking breath to each movement. 

2. Test Your Limits

Yoga is a personal journey, so don’t measure yourself against other people. It’s important to play around with the poses. 

Challenge yourself slightly by pushing beyond your comfort zone. Find the edge of what feels comfortable, but don’t push yourself too far. Find a balance between testing the limits without causing too much strain. 

3. Keep Practicing

A lot of people think they can’t do yoga because they aren’t flexible already. This is the wrong mindset. It’s called a yoga practice. You absolutely do not have to be perfect in order to try. As you keep practicing, you will only continue to improve your flexibility.

Yoga For Stress Relief: Poses and Practices to Try

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woman doing yoga pose next to trees

Feeling overwhelmed by stress? Yoga can be your oasis of calm in the midst of chaos. Whether you’re a beginner or have limited experience with yoga, these simple poses and practices can help you find stress relief and restore balance to your mind and body.

4 Yoga Poses For Stress Relief

Child’s Pose (Balasana)

Start in a kneeling position, then gently lower your torso down, resting your forehead on the mat or a pillow. Breathe deeply and allow yourself to surrender to the pose, releasing tension from your back, neck, and shoulders.

Cat-Cow Pose (Marjaryasana-Bitilasana)

Begin on all fours, aligning your wrists under your shoulders and your knees under your hips. Inhale, arch your back, lift your gaze, and let your belly drop towards the mat (Cow Pose). Exhale, round your spine, tuck your chin, and draw your belly in towards your spine (Cat Pose). Repeat this flow several times, syncing your breath with your movements.

Standing Forward Bend (Uttanasana)

Stand with your feet hip-width apart, gently fold forward from your hips, and allow your upper body to hang loose. Bend your knees as much as needed to release tension in your hamstrings. Feel the gentle stretch in your back and let gravity pull your head towards the ground.

Legs-Up-The-Wall Pose (Viparita Karani)

Find a wall and sit sideways next to it. Lie down on your back and swing your legs up against the wall, forming a 90-degree angle. Relax your arms by your sides and close your eyes. Stay in this pose for several minutes, focusing on deep, slow breaths.

Conclusion

To enhance your yoga practice for stress relief, incorporate mindfulness and meditation techniques. Pay attention to your breath, allowing it to guide you into a state of relaxation. Practice gratitude by reflecting on positive aspects of your life. And remember to listen to your body, modifying poses as necessary to suit your comfort level.

By dedicating a few minutes each day to these yoga poses and practices, you can cultivate a sense of calm and find relief from stress. So roll out your mat, take a deep breath, and let yoga be your sanctuary in the midst of life’s demands.