Nicole Brar

Fitness Instructor & Nutritionist

4 Types of Holistic Wellness To Try Out

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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. 

How To Start A Holistic Wellness Business

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how to start a holistic wellness business

More and more people these days are understanding that health is holistic. People want more than only physical health, they want to thrive in all areas.

So, if you’re someone that has a passion for helping and healing people, you may have thought about starting a holistic health business. This type of business allows you to pursue your passion and transform lives.

As a yoga instructor and nutritionist, I am all for this. In this blog post, I’ll give you my 5 tips for starting your own holistic wellness business.

5 Tips To Start Your Holistic Wellness Business

1. Identify your area of interest

Before you start your business, you should nail down exactly what type of holistic wellness business you want to establish. This helps you to develop a focused business plan that aligns with your interests and expertise. Some different types of holistic wellness businesses include:

  • Yoga studios
  • Massage therapy centers
  • Acupuncture clinics
  • Herbal medicine dispensaries
  • Nutritional counseling services
  • Meditation and mindfulness centers

2. Identify your ideal clients

Knowing who your target audience is will guide your business decisions. Here are some tips for defining your ideal client base:

  • Research Demographics: Consider age, location, income level, and lifestyle habits.
  • Understand their Challenges: What wellness issues are they facing? How can your business help?
  • Identify their Goals: Are they looking for stress relief, physical healing, or lifestyle changes?
  • Engagement Preferences: How do they prefer to receive information? Through social media, word of mouth, or traditional advertising?

3. Figure out what to offer

Based on your understanding of your ideal clients, tailor your offerings to meet their needs and preferences. The point where your offerings meet their needs is where a successful business is formed. Possible offerings include:

  • Personalized wellness programs
  • Group classes or workshops
  • Wellness retreats
  • Health and wellness products (e.g., supplements, essential oils)
  • Online courses or consultations for those who can’t attend in person

4. Get the necessary training and licensing

Before you can start your business, ensure you have the appropriate qualifications and licenses for your chosen field. This step is vital for building credibility and trust with your clients.

For example, massage therapists need to complete accredited programs and obtain licensing according to their state’s requirements. Similarly, if you plan to open a yoga studio, consider getting certified from a recognized yoga institution.

5. Start finding clients

Your business is nothing without clients, so it’s time to find some! Utilize social media to raise awareness and engage with your target audience. Develop a marketing strategy that includes:

  • Creating informative and engaging content
  • Utilizing business cards and flyers in local businesses
  • Networking with other wellness professionals
  • Offering introductory workshops or services
  • Collecting and showcasing case studies and testimonials

A truly successful marketing plan doesn’t just focus on acquiring new clients. It’s also about retaining them in the long term. Your goal is to build a community around your business.

How To Achieve New Year Fitness Goals

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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.

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.

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.