Yoga Vs Pilates

Overall, yoga and Pilates aim for the same results, but with different methods. They utilize separate styles of breathing and a different viewpoint. The benefits of both have many similarities, such as weight loss, increased muscle tone, better balance and increased strength. However, familiarizing yourself with the differences between the two may allow you to see the benefits for yourself of one versus the other, and maximize those positives.

Yoga

When beginning yoga, the basics are breathing, how to meditate, and specific poses. The focus is on, well, focus. The poses are a means to an end. Many different poses will be taught, such as arm balancing, twists, standing poses, lunges, and more. Beginners are often surprised at how personal issues can be dealt with quite well with yoga, as this is a big part of yoga’s aims (separating yourself from the daily grind).

Pilates

Pilates teaches people about their own body, as well as how to maintain flexibility. It focuses on building core strength. The main difference from yoga is that Pilates does not utilize meditation or spiritual ideas. Pilates works more on increasing strength, balance & flexibility. You’re more likely to “push” yourself in a pilates class, while in a Yoga class, you’re more likely to back off and concentrate on an exercise that’s more comfortable.

Common Denominators

Where yoga is similar to Pilates is that they both usually open up a body in new ways, especially if you spend all day sitting at a desk. Furthermore, they are great for people of all ages and sizes. If you have achy joints, shin splints or are prone to pulled muscles, either of these can be a great alternative to running, lifting, etc. They also both utilize straps, wedges and other similar props during any exercise.

Mentality

The mentality of yoga is that of Eastern philosophy. It’s all about taking the body and mind to a place of self-discovery. A state of peace (through meditation) is the goal of a yoga session. With Pilates, the focus is more on building the body with strength, versus the mind. While yoga has been around for centuries, Pilates is relatively new, and largely incorporates techniques from Yoga and numerous fitness regimens to achieve its aims.

Movements

With yoga, the movements utilized are static. They are intended to be held for long periods of time. You don’t count with seconds or minutes, but with breaths. It’s all about what works for you. If 10 seconds of stretching is what you like, then that’s what you should do. In Pilates, you’ll do some stretching, but you’ll do just as many repetitive movements. Here, it won’t be about breathing, but a certain number of reps. So, you’ll do 10 leg raises one each side, the same as everyone else in class.

Bottom Line

If you prefer a more physical exercise program, then Pilates may be the better option for you. If you want a more spiritual activity that just happens to make you look and feel better, then yoga may be best for you. Either way, you’ll see increase benefits after a few weeks, and you’ll probably swear by whichever you choose!  My suggestion? Do both! Alternate between the two and do each weekly. You can’t go wrong there! They’ll likely help each other out. 

How To Maintain Your Shape - a Guest Blog by Michael Colombo

If you have been working hard to lose weight and to be for physically fit, you have probably wondered what to do once you reach your goals. Many people who reach their goals ride the high of accomplishment for a little bit too long, which causes them to sometimes revert back into gaining some extra weight. Here are a few tips that you can follow to help you maintain your newly found shape once completing your weight loss and exercise goals.

The first thing that you should do when accomplishing your goals is to reward yourself. While many people reward themselves with a meal that they haven't been able to eat since starting their program, we would suggest maybe having a party or treating yourself to a new clothing shopping spree. The reason for celebrating without food is because when you celebrate with food, it can weaken the mental wall that you have built to help you stay away from harmful foods. If you have ever heard the old adage of "all it takes is once," then you can understand that all it takes is eating forbidden food one time to set off a high-calorie binge fest. To help prevent this type of downward regression from happening, always give yourself rewards that do not include food. Instead, go on a vacation, get that new electronic device that you have always wanted, or better yet, buy something else that will help you to remain in shape. By providing yourself with a constructive and helpful reward system, you will be able to better maintain your shape when meeting your goals.

The next thing to do when accomplishing your goals is to get right back into the grind and create a maintenance plan for your body. A maintenance plan is different than a weight loss plan as you want to learn how to effectively zero out your calories each day. This means that instead of consuming less and outputting more, you need to now find an equal balance that will allow you to maintain your weight and fitness. Once of the easiest ways to create a maintenance plan is to calculate how much you are currently eating by converting it to a caloric value. Once you know what the average amount of calories are that you consume in a day's time, it will be much easier for you to decide on what exercises you can do to zero out this calorie count. Planning daily exercise is the best way to do this as you are already used to having to exercise daily from the last routine you just went through. The only difference with a maintenance plan as opposed to a weight loss plan is that the amount of exercise, or types of exercises will be different than what you were doing before. For example, instead of lifting weight for 30 minutes a day, you may instead go on a walk, run around the track, or play a pick-up game of basketball in order to maintain the fitness that you have achieved.

Portion control is the last thing that you need to tackle when trying to maintain your weight loss achievements. While you can increase what you eat slightly, it is important to understand that the same care and consideration that went into your weight loss diet should go into your maintenance diet. This means that you should watch what you eat and make sure that your average calorie count is met. Going under or over the calorie amount can lead to regression when it comes to maintaining your new physique. Using a nutritionist or a new diet plan is recommended as you will be able to introduce some foods back into your diet that you were not able to eat previously. The thing to watch out for is a complete relapse of eating the same things that you ate before starting your weight loss program.

By following these tips, you will be able to be better prepared to maintain the new body that you have earned through completing your weight loss program and goals. Maintenance is possible by simply adjusting the regiment that you are already used to following in order to keep you weight and fitness on an even plane.
Ever wondered "how can I lose weight?" Stop asking "How can i lose weight" and learn how by reading this important information. 

10 Tips for Starting Your Fitness Journey - A Guest Blog by: Michael Burns

When you haven’t exercised in a long time – perhaps even years – the thought of getting in shape can seem impossibly complicated. It is a lot of work, but the beneficial effects of exercise far outweigh the problems associated with beginning a fitness program. As your health improves, so do your energy levels, and you become more productive during the day and sleep better at night. Getting started is easier than you think. Some people simply read reviews of ellipticals and buy a machine to get started. To make the project a long term, all out success, there are a few steps you can take.

1. Set Specific Goals

Maybe you want to lose weight, gain muscle, or improve your cardiovascular capacity. Maybe you want to do all three. That’s great! Thinking big can get you motivated. But for real success, you have to break your goals down.

According to WebMD, it is best to begin by setting a specific goal. For instance, you could resolve to run a mile in ten minutes. Break it down into steps. If you haven’t actually put on your running shoes in five years, then you may have to start out walking. Resolve to walk a mile three times a week. Then start mixing in some jogging with your walking. Gradually increase the amount of running versus the amount of walking. It may require weeks, but gradually you’ll meet your goal of a ten minute mile.

2. Write it Down

WebMD also suggests that exercisers purchase a notebook in which to record fitness goals. Be specific, including your ultimate goal and the incremental steps. Also write an exercise schedule that includes when and how long you’ll exercise and what activity you’ll do. Leave some room so you can write after each session what you actually accomplished during your workout. Make a point of occasionally looking back to check your progress. AskMen provides similar advice for their readers, and also suggests keeping various copies of your goals in conspicuous places as timely reminders.

3. Work Out at a Gym

Some people get motivated just by being around others who are working up a healthy sweat. A writer at Livestrong.com explains that the variety of machines most gyms offer and the additional facilities like pools and tennis courts make gym memberships an excellent deal. Additionally, members can take advantage of the skills of the personal trainers the gym keeps on staff in order to keep their routine from getting stale. Many gyms also offer group exercise classes, which offer opportunities both for fitness and socialization.

Gym memberships can have their downside too. Overcrowding is a typical issue, with many people having to wait to use the machines they need. Also, some gyms do not easily accommodate an unusual work schedule.

4. Work Out at Home

People who find that gym memberships are not ideal often set up a home gym. The fitness experts at Fitmoves.com cite the convenience of working out at home. After all, a home gym is available for use 24 hours a day, 7 days a week. There’s no driving, no parking, and no waiting.

Perhaps the biggest drawback to having a home gym is a lack of equipment. Fitness equipment is an expensive investment and when you’ve purchased a treadmill, there often is no budget or no room to add an elliptical machine.

5. Hire a Personal Trainer

The Personal Trainer Network website suggests that although this may be a costly option, having a personal trainer customize a fitness plan specifically for you can be a great way to jump start a fitness regimen. A trainer works with you to understand your body, its limitations, and what you would like to achieve. You’ll also benefit from having another person at your side who can provide guidance and motivation just when you need them most.

6. Eat Right

Proper nutrition can help set you on the track to fitness. It can help you lose weight, boost your energy, and give you cholesterol numbers that will have your doctor cheering. Eating right, in combination with an exercise program, can transform your body and help you achieve your fitness goals.

The Mayo Clinic suggests limiting your intake of sweets. Occasional desserts are nothing to feel guilty about, however. To aid your intake of healthy meals, subscribe to a magazine that includes healthy food recipes and scatter them around the house so you can browse for new meals to try. Experiment with fresh fruits and vegetables. Most people don’t get enough fruit and vegetable servings in a day, so try to increase your intake gradually. If you take in one or two servings, bump it up to three or four, replacing junk food snacks with fresh fruits.

7. Drink Plenty of Water

Dr. Richard Weil suggests drinking 7-10 ounces of water before each workout and to continue to hydrate yourself while you exercise. He also suggests weighing yourself before and after your workout, using the weight difference, which is likely lost through sweat, to calculate ingesting 150% of the weight lost in fluids within two hours of finishing a workout. Dehydration saps the muscles’ power and puts cardiovascular functioning at risk. Keeping hydrated throughout the day improves exercise performance and overall energy.

8. Get Quality Sleep

To regularly get a great night’s sleep, the doctors at the Mayo Clinic suggest sticking to a sleep schedule in which you go to bed and wake up at the same time every day. They also suggest limiting calorie and water intake for two hours prior to bedtime. Use a comfortable mattress and pillow and make the bedroom as dark and quiet as possible. It’s easy to get great sleep when you create the perfect atmosphere.

9. Find an Exercise Partner

Psychology Today suggests that a workout partner can help motivate you to more intense workouts. A partner can also get you up and get you going when you’d rather sit in front of the TV. Set at least one workout date together on a weekly basis. Even better, find a partner who can commit to keeping the same training schedule you have.

10. Make it a Family Matter

The Shapeup Foundation recommends getting the whole family involved in any fitness program. They feature suggestions like making exercise an event every weekend, with each family member choosing a different activity each week. Something as simple as a soccer or badminton game can get the whole family moving. When all family members are involved in fitness, it’s easier for everyone to stay motivated to get in shape.

Depression + Diet, Diet Soda Research, Unique TRX Exercise – Fitness On the Run Show S1E8

Fitness On The Run | 

It is always interesting to browse recent nutrition headlines and see what kind of research is being done in the field.  This past week I came across a couple of articles that I think much of our society can relate to.  The first article titled, “Daily Diet Soda Tied to Higher Risk of Stroke and Heart Attack,” explores a link between daily diet soda consumption and an increased risk of vascular problems such as heart attacks and strokes.  Diet soda provides no nutritional benefit and recent research suggests that it may have many harmful effects on the body, yet people refuse to give it up…why is that?  Please, it is time to eliminate ALL soda from your life, both regular and diet!!!  http://on.msnbc.com/hoVJuW

 A second article titled “Is Your Diet Making You Depressed,” found a link between diets high in Trans and saturated fat and an increased likelihood of depression.  If you were wondering how to cope with depression, first start with changing your diet!  Studies suggest that these unhealthy fats lead to inflammation in the body and a buildup of plaque that deposit in the brain.  This buildup may prevent the transmission of “happy chemicals” to the brains, which are vital for maintaining emotional wellness.  So, put away the donuts and French fries…they are not just making you physically unhealthy, but possibly emotionally sick as well!  http://bit.ly/gIlqKk

This week’s featured exercise utilizes the TRX to perform a single leg squat with a 1 arm letter “I.”  This is a great full body exercises that utilizes your legs, core, back, shoulders, and more!  The TRX 1 leg squat + 1 arm Letter I is also a great exercise for training your balance.   Give it a try!

Also in the video is quick peak at my “thumb sucking daughter,” who is due to be born in July.  Cari and I are very excited and hope to have a Prenatal Fitness e-book ready for download in the next month!  

Guest Post: TeachStreet Personal Trainers Share Advice on Burning Fat

This is a guest post from TeachStreet.  TeachStreet is a website dedicated to providing online and local classes.  Feel free to check out some of their popular Zumba Classes or Pilates Classes.

Before we knew it, half of the folks in our office had gained some unnecessary padding around the waist.

There were plenty of places to lay the blame.  We could blame the sedentary nature of our work.  We could blame the 24 pack of colas in our refrigerators, or the the potato chips and candy bars on our communal office snack table.  We could blame the fact that we were “too busy” to fit a meager 30 minutes of exercise into our daily routine.  We could blame our “broken” bathroom scale.

We knew however, that nothing would happen until we faced reality and took our responsibility into our own hands.  As part of our office-wide weight loss challenge, we asked the personal trainers and fitness experts who use teachstreet.com on some on some good ways to burn fat. Here are two of the best answers we received:

Teachstreet Personal Trainer Jason Griffin says that high intensity workouts help:
Jason Griffin“High intensity not only burns a LOT of calories in a very short period of time, but it also places such a strong demand on your system, that you'll be burning fat for hours afterwards as your body recovers from it. This is not the case from moderate exercise, which is only good for fat burning *while* you're doing them.

Anyone can do high intensity. It is based on your perception. So, for example, a person who is very out of shape can walk faster than normal for a short while.

Bursting into what they consider 'high intensity' walks for 20 to 40 seconds at a time with 10 to 60 seconds rest in between for 15 to 20 minutes total, is an appropriate high intensity workout for them.

But someone who is in good shape and athletic would require a more sophisticated, high intensity activity. Maybe sprinting, or calisthenics, or weight training, or something that taxes the whole system. I use lunges, squats, pushups, pull-ups etc for most of my clients, and for myself, I have a combination of intense boot camp type of movements and yoga based, calisthenics that tax my system even though I'm in great shape.

I only do two to four workouts a week, depending on how I feel, and each one lasts about 35 minutes when you include 8 minutes for warming up and 8 minutes for cooling down.”

TeachStreet Personal Trainer Mike Luque agrees, but stresses that consistency is key:
Mike Luque“There are no quick and easy solutions that will be sustainable. That's really the key, sustainability. For example, my weight has stayed between 185 and 190 for the last 4 years because both my eating and my exercise habits have been so consistent.

If your weight is fluctuating, it is because your exercise or your diet is fluctuating. Drastic changes and short term aggressive dieting may result in a short term change in your body composition, but if you aren't sustaining a sound eating and exercise plan, that weight will come right back on. Look at the big picture and go for the long haul. Whatever changes you choose to make, be consistent.

Also, if you try to do too much all at once when you've not been able to keep any consistency up to this date, there is a greater likelihood of, well, failure. Choose one thing first and make it a habit. Maybe make sure you're getting a full hour of purposeful exercise 5 days a week. Once you've gotten that new, healthy habit rock steady in your life, make a change to your eating habits.

Remember, the three most important words in being at the body composition you desire are: consistency, consistency, consistency.”

So there you have it. The key to shedding those extra is high intensity and consistency.  If you have both of these elements in your routine, then you should be well on your way to getting back to a manageable weight.  High intensity workouts, however, can be taxing on one’s willpower, so it could be a good idea to start slow, to make working out every day a habit and to ramp it up from there.

What about you?  Any tips for someone who has “suddenly” found themselves a little overweight?