Yoga and pilates are two totally different concepts but are regularly grouped together as a wellness or rehabilitation exercise. If you can't decide which discipline is best suited for your needs and goals, read my pro and cons list to help you choose the best option.
Yoga Pros:
-Has existed for 2000 years. It's tried and true!
-Offers many varied disciplines. Hatha is more relaxing while Ashtanga is very hard.
-Requires very little or no equipment.
-Improves flexibility and decreases stress.
-Great for muscle toning, core strength, carido, relaxation and meditation. A total package!
Cons:
-Some types of yoga (specifically Ashtanga and Bikram) are not good for beginners, people with existing injury, heart problems and obese persons.
-Some poses are hard on the joints.
-Inflexibility will be an obstacle for most types of yoga.
-Although yoga can be great for preventing low back pain it is not a rehabilitative exercise.
Pilates Pros:
-Developed as a rehabilitation exercise for World War 1 Veterans.
-Strengthens the core and other muscle groups more gently than strength training.
-Teaches body awareness and correct breathing techniques.
-Variety in classes, equipment and levels.
Cons:
-Most pilates exercises require equipment. This can be as simple as a foam roller to as big as a reformer. If you choose pilates as your main form of fitness, be prepared to invest money or go to classes as your primary method of practicing.
-Not a good cardio workout.
-If you have a background with weight training, you may find pilates too easy.
-Not recommended for advanced exercisers looking to lose weight or build muscle.
With a few pros and cons in each category you can see that yoga is best suited for people that want a hard workout, relaxation and even some spiritual elements incorporated in to their workouts. Pilates is fantastic for the older population, rehabilitation and injury prevention/recovery.
If you are still not sure, try a class of each. Most studios have a drop in rate or will even give you a free class so you can determine if it's right for you. Alternately hire a personal trainer that is certified in both, to show you a few exercises from each, and explain the concepts more thoroughly.
Both Yoga and pilates have their strong points. While they are very different, both offer wellness and better health. Try them out as a supplement to your existing weight and cardio program, or if you have not been exercising due to illness or injury but would like to get in shape.
June 30, 2009
What's Better, Yoga or Pilates?
June 29, 2009
Monday Motivation - Perseverance
"Vitality shows in not only the ability to persist but the ability to start over."
June 27, 2009
Veggie Burgers and Cajun Sweet Potato Fries
Summertime is filled with BBQ, burgers and ice cream. As my readers probably know, my philosophy is based around making a huge difference in your life, without actually turning your routine around 180 degrees!
It's all about the meal substitutions. One of my favourite summer dishes has always been a burger and fries. Who doesn't love a juicy burger with fries smothered in ketchup? Of course, this screams fast food, saturated fat and pub fare. Well, it doesn't have to!
Veggie Burgers and Cajun Sweet Potato Fries
Ingredients
-Veggie burgers, preferably Any variety of Yves Burgers at around 110 calories each.
-Thin, whole grain hamburger buns buns.
-Sweet potatoes (1 medium per person)
-1 Tbsp olive oil
-Cajun powder
-Toppings (You can be very creative here. Stick to the usual mustard and relish or go gourmet with mushrooms, guacamole and salsa.)
Note: I prefer to skip cheese. If your toppings are plentiful, there should be a ton of flavour without. If you must have a cheeseburger go for a light pre-sliced cheddar at around 60 calories per slice.
Directions:
1. Preheat the oven to 375F
2. Cut the potatoes in to slivers or circles. Put them on to a baking pan with olive oil. Stir to coat evenly. Sprinkle with Cajun powder and spread out on to the pan. Try to not overlap. Cook for 30-45 minutes based on how many potatoes you are making. For 2+, go with 45 minutes.
3. Half way through baking, take fries out and flip. Sprinkle Cajun on the other side, if desired.
4. Burgers can be done on the BBQ, or in the microwave. They are veggie, so they don't take long at all! If you microwave they can be heated 1-2 minutes or so, before you pull the fries from the oven.
5. Dress burger with toppings, dish out sweet potato fries and voila! A healthy burger and fries combo for less than 500 calories!
Try It!
June 25, 2009
Three Easy Meditation Techniques
Meditation is an excellent way to relax and to allow the stress from the day to flow from your body. It doesn't have to include long periods of sitting in the dark, with your eyes closed. On the contrary, meditation can be as simple as taking ten deep breaths, on your way home from work. Finding the techniques that work best for you are critical to the success of your relaxation program.
June 22, 2009
Monday Motivation - It's Officially SUMMER!
"Summer is the time when one sheds one's tensions with one's clothes, and the right kind of day is jeweled balm for the battered spirit. A few of those days and you can become drunk with the belief that all's right with the world."
-Ada Louise Huxtable
"Love is to the heart what the summer is to the farmer's year - it brings to harvest all the loveliest flowers of the soul."
-Author Unknown
"Summer afternoon - summer afternoon; to me those have always been the two most beautiful words in the English language."
-Henry James
"Kind hearts are the gardens, Kind thoughts are the roots, Kind words are the flowers, Kind deeds are the fruits, Take care of your garden And keep out the weeds, Fill it with sunshine Kind words and kind deeds."
-Henry Wadsworth Longfellow
"What a beautiful, sunny morning. It makes you happy to be alive, doesn't it? We can't let the sun outshine us! We have to beam, too!"
-Takayuki Ikkaku
June 20, 2009
Blog Post Number 500!
Wow this blog sure has come a long way since I decided to start a fitness blog in the summer of 2007. After having kept personal blogs since 2001, it was about time!
I don't want to get too sentimental here, but who knew this blog would open so many opportunities for me? Through it, I have met the *BEST* clients a trainer could hope for. I've been on the news, in a magazine, been offered to write guest posts for other fitness sources and I get to speak with so many fitness enthusiasts from around the world! How cool is that?
Friends and family always ask me if I'm happy running my own training business and writing in my blog. I always tell them with a huge grin that it is the best thing I have ever done for myself, right after losing weight and getting in to fitness and personal training in the first place!
So I just wanted to say THANK YOU to everybody that has encouraged, complimented and supported this blog. Your subscription, comments, e mails and business are truly appreciated.
As always, I invite readers to write me. Tell me anything from your workout schedule, questions about training to showing me your before and after pics. I love it, so keep 'em coming!
-Kaleena
June 18, 2009
Fitness Gifts for DAD
Fitness gifts are not only fun, but a way to show you care about someone you love. With Father's Day around the corner, consider buying Dad a gift that will keep him healthy for years to come.
Father's Day Gift Suggestions:
-The new EA SPORTS Active Wii. Video games and fitness, how can you go wrong?
-Sports equipment. If Dad is in to baseball, buy him a bat and glove and suggest a Father's Day game, followed by a BBQ.
-If he's already in to health and fitness accessorize him with a heart rate monitor, pedometer, or gift cards to sporting good stores.
-If your Dad is interested in getting in to shape, buy him a month pass to a martial arts studio, fitness club or personal training.
-New golf clubs and balls are always welcome!
-For nutrition, buy him a weeks worth of meals that deliver. He won't have to worry about making a healthy dinner, all thanks to you!
Fitness gifts are the way to go. They can be used again and again and encourage the ones you love to stay healthy and stay well.
June 16, 2009
EA SPORTS Active for the Wii
If you liked the Wii Fit, consider trying out the new EA SPORTS Active for the Wii console.
A year ago I did a release date review on the Wii Fit for CBC News at Six. I thought the game was a whole lot of fun. My only complaint was it was *too fun* and not challenging enough to see results.
The EA SPORTS Active seems to have that angle covered. This looks like it could be a fun AND effective way to get in to shape or supplement your training program
In this game you have the option to include accessories such as resistance tubes, to work your body harder and a leg strap to monitor movement. It's also possible to combine the Wii balance board for more variety and challenge.
Another great feature is multiplayer. You have the option to play side by side in split screen, or compete against each other. There is also progress tracking for diet and exercise. Plus the 30 day challenge, which designs a workout per day program designed with your goals and level in mind.
As you might imagine I LOVE that this game has a personal training component. The trainer explains exercises, motivates and corrects form!
All of this sounds seriously cool. I can't wait to try it out. If these games get any better, I'm out of a job! :P
If anybody has played yet, comment or write to me. I want to know if it's as good as it sounds!
June 15, 2009
Monday Quotes! - Health and Wellness
-World Health Organization
"The power of love to change bodies is legendary, built into folklore, common sense, and everyday experience. Love moves the flesh, it pushes matter around.... Throughout history, 'tender loving care' has uniformly been recognized as a valuable element in healing."
-Larry Dossey
"In order to change we must be sick and tired of being sick and tired."
-Author Unknown
"Diseases of the soul are more dangerous and more numerous than those of the body."
-Cicero
"The I in illness is isolation, and the crucial letters in wellness are we."
June 13, 2009
Three Ways to Start Exercising
How many times have you said you will start working out next week? Nobody ever said getting in to a fitness routine was easy (because it's not!) so here are three ways to get in to the habit:
1. Designate a solid time to exercise.
Schedule fitness in to your life. The biggest obstacle for people is not having time. Pick a time of the day when you will not be distracted or have other obligations and commitments to attend to. It's self sabotaging to designate a time frame that will only allow you to exercise 50% of the time. Mornings usually work well for people in this sense. Getting up early will take a week or so to adjust to, but it's a foolproof way to not miss a workout.
2. Hire a Personal Trainer
Sometimes having a time scheduled is not enough. If you are likely to break appointments with yourself hire a personal trainer. A trainer will hold you accountable to your fitness program. A personal trainer will also work you out harder and more efficiently than you would on your own, teach you new exercises and make sure your routine is fun but also safe.
3. Form a Group
If you have at least one other like minded person on your side, you have a great support network and fitness buddy! In small groups you can hire a personal trainer for reduced fees, join classes, try boot camps, get a gym membership, play sports and go on a walk or bike ride. The possibilities for getting in to shape and having fun with a friend are endless. Having a partner to exercise with is motivating, will keep you dedicated, and you will never get bored!
Stop saying you will workout as soon as (fill in the blank). What's wrong with today? If you don't have time, make some. I know it sounds harsh but I train extremely busy people and they have made the time. I make time. There may be sacrifices (like not watching a TV show at night) but exercise is beneficial in too many ways to not do it.
So what are you waiting for?
Start Exercising!
June 11, 2009
The Six Pack Secret in Three Steps
There are multiple products, books and workouts claiming to have you sporting a set of hard abs in a matter of weeks. The truth about abs, is we all have an amazing six pack hidden under a layer of belly fat. The trick to making those muscles show is a reduction of (stubborn!) body fat. This is not easy. I won't lie. I believe it's important to be realistic with yourself and sometimes that layer is genetic and other times it has been sitting there for so long, there is no way it will go in weeks. However, nothing is impossible and I'm convinced that with hard work and dedication you can do it by following these three simple steps:
Here Are Three REAL Ways to Get a Six Pack.
Step 1- Revamp your diet.
The secret to a six pack is mostly within the diet. You need to strike a balance between eating carbs but not too many. Body builders and fitness models will eat nothing but egg whites, oatmeal and lean protein for 12 weeks. While this gets them a six pack, they lose it immediately after competition day. If you want a hard body long after a 12 week diet is over, strike a balance. This can be accomplished by reducing carbs (never cut out entirely!) in every meal and substituting for fresh vegetables.
It's also important to increase meal frequency while reducing portions. Small meals throughout the day, will keep your metabolism at full speed. Combine this with eating your calories (oppose to drinking. Cut out all sugary beverages, including fruit juice) and substitute any junk food for healthier alternatives.
Step 2 - Redesign your Fitness Routine
To reduce body fat and tone your abdominal muscles you will need to include the three main components of fitness: Cardiovascular training, strength and flexibility. For cardio aim for 3-4 30-40 minute sessions a week. Switch up your training to include intervals, steady pace and high intensity workouts.
Train your abs at the most, every other day. It's a common misconception that abs can be trained everyday because they are an "endurance muscle." Abdominals, just like any other muscle needs 48 hours to recover, so they can grow bigger and stronger. Remember to target your abs in different ways all of the time. Include full body strength training sessions 2-3 times a week. The more muscle you have, the more calories you burn and the more likely it will help to reduce the stomach fat.
Stretch regularly for a long and toned appearance. Strength training without stretching will cause your muscles to be stiff, achy and take on a short, stocky appearance. Most of us want a lean and defined body.
Step 3 - Be consistent and have fun.
This is by far, the most important step. The first two will mean nothing if they are not being practiced regularly. You can't eat properly one or two days a week and expect the results you want.
If you are serious about achieving a six pack do whatever it takes to stick with your program. You can hire a personal trainer, form a group that will advise and support each other, or take nutrition/cooking classes to discover new recipes to keep you interested and excited about eating healthy.
Finally, see your quest for a six pack as being a fun and challenging goal. Don't obsess, or become discouraged when it takes longer than expected. Just remember to eat healthy, exercise regular and stick with it!
June 9, 2009
Maintaining a Healthy Lifestyle - Guest Writer Nicole White
Many times, it is difficult to keep yourself in shape; maybe it is the lure of eating out every day or the happy hour calls after work. Regardless, sometimes it becomes difficult to form a routine in which you are able to work out every day or eat healthy. With so many demands that many of us face in the workplace and with family life, it is a difficult puzzle to figure out when you can schedule in a work out or two. Additionally, if you are balancing a family as well, it is also difficult to prepare many home cooked meals which have a higher nutritional value than many you may get when you eat out.
First of all, it is a good method to write down what goals you want to accomplish. If you just want to tone up, then that is a completely different goal from wanting to lose twenty pounds. Additionally, the goals that you set will help to determine what mode of exercise is best suited for you, as well as what changes need to be made to your diet. If you are a chronic late night eater, this is a good time to set a goal for the latest time to eat dinner (it helps your internal clock). Any other unhealthy habits such as these need to be noted and written down in order to find a way to combat them. Eating late is one of the most prevalent sources of poor nutrition and can really cause you to fluctuate in your weight. The body needs proper time to digest food, and eating later decreases that amount of time due to your sleep habits.
June 8, 2009
Monday Quotes! - Strength
"Strength does not come from physical capacity. It comes from an indomitable will."
June 6, 2009
Can-Fit-Pro Trade Show Registation
Every year the company I'm (and many other health and fitness pros) are certified through, Can-Fit-Pro (Canadian Fitness Professionals) are having their annual trade show and conference, and registration has already started.
Every year The Metro Toronto Convention Centre is filled with hot new products, workshops, prominent guest speakers, courses and much more.
You don't have to be in the industry to attend either! The show is open to any fitness enthusiast.
To find out more Visit the site to obtain all the necessary information.
June 4, 2009
The First Three Steps to Developing Your Yoga Practice
Yoga has so many benefit to both mental and physical health that I can't stress enough how much I recommend it as a supplement to any fitness program. Many people don't know where to start and I don't blame them! Certified yoga instructors go through 300-500 hours of in-class training. The art of yoga is a very deep and complex system but worth getting familiar with and practicing.
Here are First Three Steps to Developing your Yoga Practice
1. Read, research and try it out on your own.
There are many styles of yoga. Take a look online on a site like Wikipedia to familiarize yourself with the different paths. Next, either by a book or look for online instruction and try out some poses or sequences. Don't try to twist yourself in to a pretzel on your first try! Chances are, your form will be all wrong but that's okay. We all have to start somewhere.
2. Take Classes.
Once you have an idea of what style you wish to pursue and you know the basics, look in to classes. Nothing beats a class or individual instruction for proper form and technique corrections. A real yoga instructor ALWAYS beats a book or the Internet, hands down. In class, you definitely learn new things, be worked harder than you can on your own and along the way, meet some like minded people.
3. Putting it all together.
So you have been in class for a while and you want to take your practice to the next level? That's fantastic, here are some suggestions:
-Take the certification course. It doesn't have to mean you will be a teacher but you will know yoga more intimately than the average student. There are smaller weekend courses for the hobby yoga student that will give you a better understanding of your chosen practice, without the two year commitment!
-Go on a retreat. This is the most perfect way to better your practice, go on a vacation and meet new people all at the same time. Yoga retreats are taught by known instructors in beautiful places anywhere from the Caribbean to Greece. You will spend the day between being in class on a beach to relaxing by the ocean.
-Start practicing on your own. If you find you like many styles or you prefer training in your home, start developing your own routines. The great thing about being a solitary student is you have it your way. Do you like starting out with challenging strength poses like in Ashtanga, then moving more quickly through sequences sequence like in Vinyasa? Maybe you'd rather hold poses for a long time and focus on breathing like with the Hatha style. Whatever you want, it's your choice!
Yoga is a powerful and rewarding practice that makes you strong, flexible and well grounded. If you haven't started developing your practice, what are you waiting for?
Try Yoga!
June 2, 2009
Stimulate Your Brain!
As always the folks at the health care administration have put together a wonderful resource of links to aid readers in various self improvement quests.
This time, their compilation is on the brain and here is the link to 100 tools, games and exercises to improve your brain power by practicing mental and physical exercise. You will find everything from articles, games and free online lessons to make your mind sharper and your life more productive and fulfilling.
Brain exercise helps to keep your mind sharp and also, to prevent degenerative brain disease in older age. Physical exercise and nutrition play a huge role in brain health and wellness.
Check out these great links and keep that brain plump and healthy!
June 1, 2009
Monday Motivation - Have Courage!
"If my mind can conceive it, and my heart can believe it, I know I can achieve it."
-William Shedd
-Frederick Smith
