Nicole Brar

Fitness Instructor & Nutritionist

4 Types of Holistic Wellness To Try Out

by Leave a Comment

types of holistic wellness

When most people start their fitness journey, they focus purely on the physical. This means eating a good diet and getting plenty of exercise. Yes, those things are essential, but overall wellness is about much more than that. 

As a fitness instructor, yoga instructor, and nutritionist, fitness is all about the mind and body. If you want to start your wellness journey, here are some types of holistic wellness to try out:

Yoga and Meditation

Yoga is an ancient practice that combines physical poses, breathing exercises, and meditation to align your mind, body, and spirit. It can either be an intense workout or it can help you relax and stretch. 

Yoga and meditation can improve your flexibility, strength, posture, and balance. It can also help to reduce stress and improve concentration. 

Tai Chi

Tai Chi is a form of martial arts that originated from China. It involves slow, deliberate movements and deep breathing. Tai Chi can help improve balance, flexibility, and strength, as well as reduce stress and anxiety due to how meditative it is. 

Tai Chi is a great low-impact exercise that complements more high-intensity workouts. 

Aromatherapy

Aromatherapy is the practice of using essential oils from plants to improve both physical and emotional wellness. You can use oils in many ways, such as inhaling the scent with a diffuser or adding them to lotions for massage. 

Some say that essential oils can treat a number of physical and psychological ailments. They can act as a great compliment to other treatments, and can certainly help you relax (especially during a yoga and meditation session).

Note: never apply essential oils directly to your skin or ingest them. 

Breathwork

Breathwork involves various mindful breathing techniques designed to improve mental, physical, and spiritual well-being. It can reduce stress, support your cardiovascular system, and even help you regulate emotions. 

Correct breathing techniques are critical for more effective fitness routines. 

5 Simple Tips For a Successful Home Workout Routine

by Leave a Comment

If you’re eager to improve your health and fitness from the comfort of your own home, you’ve come to the right place. In this blog post, I’ll share five simple yet effective tips to help you establish and maintain a successful home workout routine. 

woman unrolling excersize mat on wooden floor with weights next to it

By following these tips, you’ll be on your way to achieving your fitness goals and enjoying the convenience of exercising at home.

5 Tips to Workout From Home

1. Designate a Dedicated Workout Space

Creating a dedicated workout space in your home is crucial for staying focused and motivated. Find an area where you can move freely without any obstructions. Clear the space of any unnecessary furniture or distractions. Having a designated workout area will help signal to your mind and body that it’s time to get active and give your workout the attention it deserves.

2. Set Realistic Goals:

Setting realistic goals is key to maintaining motivation and measuring your progress. Whether your aim is to increase strength, lose weight, or improve flexibility, establish specific and achievable goals. Start with small milestones that you can build upon gradually. Celebrate your accomplishments along the way to stay motivated and inspired.

3. Create a Consistent Schedule:

Consistency is the cornerstone of a successful home workout routine. Establish a regular workout schedule that aligns with your lifestyle. Determine the best time of day for you to exercise and commit to it. Consistency will help you develop a habit and make your workouts feel like a natural part of your daily routine.

4. Explore Online Fitness Programs:

Take advantage of the wealth of online fitness programs and resources available. From virtual workout classes to personalized training sessions, there is something for everyone. Check out Nicole Brar’s VR Fitness programs, designed exclusively for home workouts. Virtual reality can provide an immersive and engaging experience, making your workouts enjoyable and effective.

5. Stay Accountable and Seek Support:

Accountability and support are vital for maintaining motivation. Find an accountability partner, whether it’s a friend, family member, or an online fitness community. Share your goals, progress, and challenges with them. Additionally, consider joining Nicole Brar’s online community to connect with like-minded individuals who are on the same fitness journey.

Conclusion: At-Home Workout Routines

With these five simple tips, you have the tools to establish a successful home workout routine. Remember, consistency, dedication, and self-care are key. By creating a dedicated workout space, setting realistic goals, sticking to a consistent schedule, exploring online fitness programs, and seeking support, you’ll be well on your way to achieving your health and fitness aspirations. Embrace the convenience and flexibility of home workouts, and enjoy the journey towards a healthier you.

Nicole Brar is a passionate and experienced Fitness Instructor and Nutritionist dedicated to helping individuals achieve their health and fitness goals. With over 15 years of experience and a focus on virtual reality fitness, Nicole provides personalized guidance and immersive programs to empower individuals on their wellness journey.

Weight Training 101: How To Build Muscle

by Leave a Comment

Are you new to weight training and eager to build muscle and increase your strength? Look no further! In this comprehensive guide, we’ll walk you through the basics of weight training, providing you with valuable tips and techniques to kickstart your muscle-building journey. Whether you’re aiming to sculpt a lean physique or gain functional strength, this article will equip you with the knowledge you need to succeed.

woman doing weight training with personal trainer

5 Weight Training Tips

1. Set Clear Goals:

Before diving into weight training, it’s essential to define your objectives. Do you want to improve overall fitness, increase muscle size, or enhance strength? By establishing clear goals, you can tailor your training program accordingly and stay motivated throughout the process.

2. Start with Compound Exercises:

For beginners, focusing on compound exercises is key. These movements engage multiple muscle groups simultaneously, maximizing efficiency and promoting overall strength development. Squats, deadlifts, bench presses, and overhead presses are excellent examples of compound exercises.

3. Master Proper Form:

Maintaining proper form is crucial to prevent injuries and ensure effective muscle activation. Take the time to learn the correct techniques for each exercise. Start with lighter weights and gradually increase the load as your form improves.

4. Incorporate Progressive Overload:

To stimulate muscle growth, gradually increase the intensity of your workouts over time. This principle, known as progressive overload, involves progressively increasing weight, reps, or sets. It challenges your muscles and prompts them to adapt and grow stronger.

5. Implement Rest and Recovery:

Allowing your muscles time to rest and recover is essential for optimal growth. Adequate sleep, proper nutrition, and scheduled rest days are crucial components of any effective weight training program. Listen to your body and prioritize recovery to avoid burnout and injuries.

Conclusion:

Embarking on a weight training journey can be both exciting and rewarding. By following these fundamental tips, you’ll be well-equipped to start your muscle-building adventure with confidence. Remember to stay consistent, stay motivated, and enjoy the process. The gains will come with time and dedication. Get ready to witness the transformation of your physique and the enhancement of your overall strength. Happy lifting!

(Note: The content provided is for informational purposes only and should not replace professional advice. Consult with a fitness expert or healthcare professional before starting any exercise program.)

Nicole Brar is a highly experienced fitness instructor and nutritionist, passionate about helping individuals achieve their health and fitness goals. With her innovative approach and expertise in virtual reality fitness programs, Nicole is dedicated to empowering others on their journey to a healthier lifestyle.

Top 3 Fitness Trends for 2024

by Leave a Comment

It’s the beginning of a new year, and everyone is trying to achieve their fitness goals in 2024. Meanwhile, some exciting new trends have emerged in the fitness world.

If you want to switch up your fitness routine, why not try incorporating one of these trends into your own workout?

Fitness trends 2024

Let’s take a look at the top 2024 fitness trends:

Fitness Trends For The New Year

Sustainability

Sustainability when it comes to fitness has two different meanings.

As the world becomes more and more concerned about the effects of climate change, fitness enthusiasts are looking for more sustainable workout routines. This can include:

  • Opting for more sustainable workout clothes, such as shopping second hand or using environmentally friendly fabrics
  • Using less electrical equipment like treadmills and opting to walk in nature instead
  • Using second-hand and re-usable equipment
  • Plogging, a combination of jogging and picking up litter

Sustainability also means that people are more conscious about workouts they can stick to over the long term. People are focusing less on intense, grueling workouts. People have a lot of motivation for these kinds of workouts at the beginning, but they don’t stick to them in the long-term.

You want an exercise routine you can sustain over a long period of time. For example, if running 7 days a week is too intense for you, try the hot girl walk trend instead.

Holistic Wellness

More and more people now understand that exercise isn’t just about losing weight or sculpting your body to perfection. Exercise should support and improve all areas of your life. Some ways to incorporate this include:

  • Functional fitness: These exercises build strength and endurance for activities you encounter in every day life, such as lifting groceries, climbing stairs, walking, etc.
  • Yoga & Mindfulness: Yoga classes can be an intense workout, but it doesn’t always have to be – both kinds are okay! This is all about connecting your mind and body together and improving mental health.
  • Outdoor Exercise: Spending time in nature has proven benefits for our emotional well-being. Why not kill two birds with one stone and get your fitness on in nature?

Technology

With so many technological advancements these days, it’s no wonder they are making their way to the fitness world. During the pandemic, many people turned to virtual workouts instead of going to the gym. This trend hasn’t stopped, and we’re seeing virtual reality play a bigger role in home workouts.

People also want more data from their workouts so they can optimize their exercise routine. We’re now seeing a huge increase in people using wearable technology and fitness trackers.

How To Achieve New Year Fitness Goals

by Leave a Comment

New year fitness goals

As a health and nutrition coach, I have seen many clients set New Year’s health and fitness goals. People get a surge of motivation at the start of the year. 

However, a lot of people end up abandoning their goals. Let’s find out why, and what you can do to change that. 

What Percentage of People Quit Their New Year’s Fitness Goals?

Forbes published a study about new year’s resolutions, and quite a few people set out health goals for New Years. 48% want to improve fitness, 34% want to lose weight, and 32% want to improve their diet.

But how many people actually stick to these goals? The same study found that the majority of people quit their goals somewhere in the 2-4 month mark. 

So, most people aren’t sticking to their fitness goals. How can you make sure you aren’t a part of this statistic?

3 Tips For Achieving Fitness Goals For New Year

Before we get into tips, we need to talk about why people quit their goals. Typically, people set a really ambitious goal for themselves. New Year, New Me, right? The thing is, you can’t change yourself overnight just because the year changed. When people have unrealistic expectations, the enthusiasm wears off and they quit. 

So, let’s get into the tips.

1. Set Intentions, Not Just Goals

Instead of setting a goal, set an intention. Typically, when people set a goal, they get really specific about it. This is good for goals, but people don’t stick to their New Year’s goals, so don’t set any! Instead, focus on why behind your goal. 

For example, many people set a goal to lose weight. Instead, your intention could be to improve your overall health or feel more energetic. Be a little bit vague about it on purpose. That way, if you miss a gym session, you won’t feel like you’ve already fallen off the bandwagon and give up altogether.

2. Start Small and Stack Your Habits

Start with small, manageable changes and gradually build upon them. For example, you may decide that you want to start going on walks every day. That would be a goal, but we’re setting intentions. So your intention could be to walk more than you currently do. Start going on one extra walk every week. Once that is fully ingrained into your routine, add another day. So on and so forth.

3. Reframe Your Thinking Around New Year’s Goals

If you look at nature during the winter months, plants and animals are not ultra-productive right now. The same goes for people. It’s a time where, naturally, we would be conserving our energy. Don’t be so hard on yourself if you aren’t as active as you would like to be. Use this time to plan and set foundations for yourself. You may find that you just feel more active in the spring, and that’s okay.