Nicole Brar

Fitness Instructor & Nutritionist

Yoga For Better Sleep: Restoring Harmony and Finding Rest

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Are sleepless nights leaving you feeling tired and drained? If you’re struggling with sleep problems, you’re not alone. Many of us battle restlessness and insomnia at some point in our lives. 

The good news is that yoga can be a powerful tool to help restore harmony and find deep rest. Let’s explore how yoga can improve your sleep and some helpful tips to incorporate it into your bedtime routine.

How To Use Yoga For Better Sleep

Calming the Mind:

Yoga is not just about physical postures; it’s also a practice of calming the mind. The deep breathing techniques and mindfulness exercises in yoga help reduce stress and anxiety, two major culprits behind sleep disturbances. By quieting the mind, you create the ideal conditions for restful sleep.

Relaxing the Body:

Certain yoga poses promote relaxation and release tension from the body. Poses like Child’s Pose, Forward Bend, and Corpse Pose are particularly effective in calming the nervous system and preparing the body for sleep.

Evening Wind-Down Routine:

Incorporate gentle yoga stretches into your evening wind-down routine. Spend at least 15-20 minutes on your mat before bedtime. You can follow along with a guided yoga video or create your own sequence based on poses that help you feel relaxed.

Focus on Deep Breathing:

Practicing deep breathing exercises, such as Pranayama, activates the body’s relaxation response and eases the transition from a busy day to a peaceful night. Focus on slow, steady breaths, inhaling deeply through your nose and exhaling fully through your mouth.

Yoga Nidra for Sleep:

Consider trying Yoga Nidra, a guided meditation technique often referred to as “yogic sleep.” This practice is designed to induce deep relaxation and promote sleep. Many online platforms offer pre-recorded Yoga Nidra sessions that you can play before bedtime.

Create a Soothing Environment:

Enhance your sleep environment by adding calming elements like soft lighting, gentle music, or essential oil diffusers. Transform your bedroom into a sanctuary of peace, supporting your yoga practice and sleep routine.

Conclusion

Remember, consistency is key! Make yoga a regular part of your bedtime routine, and be patient with yourself as you cultivate a deeper connection with your body and mind. Embrace this journey with love and compassion, and you’ll discover how yoga can truly be a natural and effective remedy for better sleep.

Yoga & Mindfulness: Cultivating Present-Moment Awareness

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Welcome to my blog! In this post, we’ll explore the profound connection between yoga and mindfulness, and how practicing both can lead to greater present-moment awareness and overall well-being. Discover the benefits of mindfulness, along with practical tips to infuse your yoga practice with mindfulness.

woman sitting peacefully in a yoga pose meditating on a mat

The Connection Between Yoga and Mindfulness

Yoga and mindfulness are beautifully intertwined practices that complement and enhance each other. While yoga is a physical practice that cultivates strength, flexibility, and balance, mindfulness brings a deeper level of awareness and presence to the practice. Mindfulness involves consciously paying attention to the present moment, free from judgment or attachment, and fully immersing ourselves in the experience.

Benefits of Mindfulness

Reduced Stress and Anxiety

Mindfulness allows us to detach from worries about the past or future, bringing our focus to the present moment. This helps alleviate stress and anxiety, promoting a sense of calm and inner peace.

Improved Mental Clarity

By practicing mindfulness, we develop the ability to observe our thoughts and emotions without getting caught up in them. This mental clarity enhances decision-making, problem-solving, and concentration.

Enhanced Self-Awareness

Mindfulness helps us become more attuned to our bodies, emotions, and thoughts. This self-awareness allows us to better understand ourselves, identify patterns, and make conscious choices aligned with our values.

5 Tips for Being More Mindful with Yoga:

1. Breathe Mindfully

Pay attention to your breath throughout your yoga practice. Focus on inhaling and exhaling fully, allowing the breath to guide your movements and anchor you in the present moment.

2. Engage the Senses

Bring awareness to the physical sensations, sounds, and smells during your practice. Fully immerse yourself in the experience, savoring each moment.

3. Cultivate Non-Judgmental Awareness

Practice observing your thoughts and sensations without judgment. Let go of expectations or comparisons, embracing acceptance and kindness towards yourself.

4. Stay Present in Asanas

Be fully present in each yoga posture, noticing how your body feels and adjusting accordingly. Avoid rushing through poses and cultivate a sense of curiosity and exploration.

5. Mindful Transitions

Pay attention to the transitions between poses, maintaining a smooth and intentional flow. Use these moments to connect with your breath and bring awareness to the present.

Conclusion:

By incorporating mindfulness into your yoga practice, you can deepen your mind-body connection and experience the transformative power of present-moment awareness. Embrace mindfulness as an integral part of your yoga journey, and witness its positive impact on your overall well-being.

Traditional Wellness Practices To Try

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traditional wellness practices

If you’ve been to my blog before, you know that we believe in holistic health around here. Health isn’t just about physical fitness, it’s about your entire being. To complement your fitness routine and nutritional plan, I have put together a list of 3 traditional wellness practices to test out. 

Reiki

Reiki is an ancient form of energy healing that comes from Japan. Practitioners transfer “universal energy” from their palms to the patient. Unlike massage, a reiki practitioner doesn’t need to touch you for this to be effective. 

Many people are skeptical of reiki, and research is limited. However, studies do suggest that it can reduce anxiety and pain, as well as promote relaxation.  

Acupuncture

Acupuncture is a key part of traditional Chinese medicine. A practitioner inserts thin needles into specific points of the body to balance energy flow (aka Qi). Traditionally, it was used to treat pain, but people also use it to relieve stress and promote overall well-being.

There aren’t a whole lot of scientific studies to prove the effectiveness of acupuncture. However, many clinics in the United Kingdom now offer this service to treat various ailments. 

Chinese Herbal Therapy

Chinese herbal therapy uses a variety of herbs in various combinations to restore balance of the body’s energy (aka Qi). Like acupuncture, this is a major part of traditional Chinese medicine. Many cultures also have their own forms of herbal medicine. 

Some say this can treat various health issues, including boosting the immune system and reducing inflammations. Herbal medicines may not have the same side effects associated with modern medicine. However, you should still use caution when taking herbal remedies. 
Follow Nicole Brar’s blog for more tips on wellness, fitness, and nutrition.

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.