Pilates vs. Yoga - What Everyone Ought to Know

Pilates vs. Yoga for Runners

As a runner, it’s great to blend low impact, meditative exercises with running training to help you get stronger. The age-old debate of choosing between Pilates and Yoga continues, so let’s see which of the two is most helpful for improving strength in muscles needed for running…

Me getting ready for a run in Queenstown, New Zealand. Yes it was chilly!

Pelvic Stability: Yoga & Pilates

Pelvic control and strength is hugely important in controlling your running gait, decreasing injuries and increasing running efficiency. All of the things that every runner wants!

Good pelvic stability means the muscles around the pelvis are very strong. Strong enough that they prevent excessive movement happening at the pelvis. Running involves a period of time where only one foot is on the ground which means the entire body is supported from only one side. If the unsupported side of the pelvis slips down, every pelvic joint is placed under excessive stress while it tries to keep your body together! (Read more here)

Yoga works to strengthen the pelvis in single leg standing poses, as this really works the pelvic muscles. Single leg poses like Warrior 3, half moon, and dancer’s pose or Natarajasana are perfect for developing pelvic strength and stability.

Helen of Studio Sangha shows us how it's done.

Pilates emphasises pelvic stability with any exercises in side lying that work the gluteus medius really hard, a vital muscle that stabilises her hip during running. Exercises like bridges, side planks and side rotations, clams, single leg squats on reformer, single leg straps on reformers and any standing balance series will all help with your pelvic stability.

Single leg bridging during an Aprivé Wellness Retreat

Quad Strength: Pilates

The quadriceps are very active during running, and help to both stabilise the knee and generate power through the leg.

Yoga works the quads in poses where the knees or knee is bent like chair pose and warrior pose. The quads are also activated in standing poses when your kneecap is activated or you “lock the knee” but it’s a static activation. Rather than repetitive strengthening of the quads through changes in muscle length, quads strengthening in yoga is more static or isometric.

Healthy Hens party guests striking an impressive warrior pose

Static strengthening in yoga during a wellness retreat

In contrast, Pilates strengthens and lengthens the quadriceps. Bridging, standing series in squatting, side lying leg extensions on reformers and legs in straps all use low impact quadricep loading to strengthen this vital muscle group throughout its lengths. Pilates helps strengthen the quads without pain, making it the perfect way for runners with knee pain to regain correct kneecap alignment, or to rehabilitate knees after surgery or replacement. Strengthening a muscle at different lengths is more functional and useful for running.

Calf Strength: Yoga

The gastrocneumius and soleus are your calf muscles that work to plantar flex your feet - or essentially point your toes. They also help you generate power when you push off from the ground in running, and are the chief muscles that help you increase your running stride length. 

In yoga, you find yourself standing a lot and moving from the ball of your foot to standing flat footed. These transitions require the calf to activate, and help you stand on your tip toes. Bikram poses like awkward pose and the stand pose rely on calf strength for stability. They also help enhance your ankle strength and biofeedback which is important for running on uneven surfaces like grass and outdoor running trails. Yoga also lengthens the calf very effectively during downward dog, perfect for those runners who get tight calves. 

Downward dog during a healthy hens party in Queenstown

Pilates works on strengthening your calves with calf raises and pointed toe positions, but the reliance on ankle stability and changes in calf length aren’t as great as yoga. The exception is if you have a specific calf- heavy Pilates workout created for you, as I have done for patients with ankle injuries and calf tears.

Core strength: Pilates

In runners, core strength:

• Helps to prevent lower limb injuries (save on the physio bill!)

• Works to maintain leg alignment (no more sore knees)

• Increases spinal stability (forget that lower back pain)

Sounds good right? Core strength is so important in runners and can elevate your running from being good to phenomenal. Not only does core strength help your torso stay strong, it stabilises your entire body so your lower leg muscles are actually more powerful. Your core is a group of muscles that help your spine and pelvis stay stable throughout movement, and includes muscles like the transverses abdominus (TA) multifidus and pelvic floor. 

To learn how to activate your core, and how to find it, read more here.

Teaching core activation during a health and wellbeing retreat with Aprivé Wellness

Plank pose during a yoga/Pilates fusion class at one of our retreats

The essence of Pilates is core activation and stability. In every Pilates class, you should be working to keep your spinal curve in neutral, and not let your lower back rise off the floor when you’re doing exercise lying on your back. All Pilates exercises require you to activate the deep abs (TA) for stability, and help you get a strong core from repetitive classes. Remember though, your core doesn’t ‘turn on’ automatically, unlike a bicep. You need to consciously activate it, and your Pilates instructor can help you with this.

Pilates teaser at a healthy hens party in Queenstown

Whether you love Pilates or Yoga, both have benefits for runners. If you like both, Pilates can be a great way to work on specific aspects of your training that need conscious improvement, while yoga can be a way to relax while exercising without focusing on specific developments. Once you find a good instructor, the benefits you get from Yoga and Pilates are huge, and your running will improve!

*Please always see a Physiotherapist and Dr if you have an injury or complaint. This article is not to be used as medical advice.

Why Getting Married in New Zealand is Taking the World by Storm

Wellness and weddings

As more people want to live better around the world, blending your dream wedding with relaxing, luxurious wellness experiences has become the ultimate wedding experience.

Post-yoga/Pilates posing with the bride at an Aprivé Wellness wedding retreat

To celebrate the launch of our Healthy Hens and Wedding Wellness Retreats, I spoke to Jan of Pure NZ weddings. Get the inside scoop on new wedding trends, and why planning a destination wedding in New Zealand is the next big thing!

1.  What is the most popular wedding trend in NZ at the moment?

I'd say there are 2:

Heli-weddings

Our scenery is gorgeous, and many couples are already married in their own country but want to have their wedding photos taken with the spectacular backdrops only found in New Zealand.

Escaping the hassle of big family weddings

In New Zealand, couples can combine a romantic getaway and return with beautiful photographs of their marriage, while putting the money they save into a house.

2.      Why do you think people from overseas choose to get married in NZ? 

There are a few reasons:

·         It is so easy to get married here, the process is available online;

·         Same sex marriage is legal;

·         New Zealand consistently rates highly in travel sites for scenery, lifestyle, and adventure travel;

·         We have world class venues and spectacular and accessible scenery;

·         We have amazing wedding photographers all over the country to incorporate scenery and the classic romance of a wedding;

3. When is the busiest time to get married in New Zealand?

The busiest periods are those that clash with the domestic wedding season, from October to February, as well as a burst at Easter .

4.      What are up and coming trends in weddings in New Zealand? 

Couples who choose to escape to NZ for their wedding are making the most of off season and midweek pricing to help save them money.

Exclusive use options in venues that offer spa treatments and wellness options, like Aprivé Wellness Wedding Retreats, plus hair and makeup are getting more popular. These allow a couple to look relaxed and enjoy the whole lead up to their wedding ceremony; and if the family and friends are involved, this makes the whole wedding experience more fun.

The fun, healthy wellness retreat idea is a great way for families and friends to spend time together in a calm. relaxed setting, and perfect for the feel of a New Zealand wedding.

Yoga in paradise at an Aprivé Wellness wedding retreat

5.      What are your top 3 favourite wedding venues in New Zealand?

We have so many to suit every budget!

·         I love a bespoke wedding in a cute church for private hire like Wallaceville Church and Old St Pauls in Wellington!

·         But I am a big fan of Huka Lodge, Wharekauhau Country Estate for exclusive use or small parties; and I know it is more than 3 but

·         For a couple’s elopement wedding one close to Queenstown I love Jewel on Speargrass

Motatapu 2016 Queenstown, NZ

If the phrase Ultra Run makes your stomach churn, you're not the only one.  If luxury relaxation, low impact exercise, a fun nutrition workshop and a beautiful mountain top setting is more to your taste, the Queenstown Wellness Retreat on March 5th is your ultimate day out.

Motatapu Isn't for Everyone

Mountain biking through mud, running around mountain tops and the feeling of your heart tearing through your chest may be your worst nightmare. It might feel like you're the only one who doesn't like adventure races, but you're not! There are plenty of people who prefer low impact, gentle and inspiring exercise, so why not join them for your own healthy day out?

The Benefits of Low Impact Exercise

You don't have to run up a cliff to be healthy. Health and wellness is about finding what works for you! If you like to get a workout without hammering your knees, and prefer to be calm rather than feel your breathe rattle through the cold, a wellness retreats' yoga/pilates fusion class is a great way to workout. Rather than a gruelling cardio workout, these yoga/Pilates classes work on your balance, core strength and overall toning.

Tips to Eat For Your Weight

You know how to eat healthy right? We all do, but somehow we just don't. The interactive nutrition workshops at a wellness retreat teaches you how to make healthy eating the easiest choice for you. You'll learn things like how to make tasty, healthy salad dressings and how to create deliciously decadent smoothies to inject superfoods into your diet without compromising on taste.

Luxury in Queenstown

Nothing beats a spa day. The soothing waters of a hot tub, calming steam room, refreshing sauna and gentle cool of the plunge pool at the luxurious Nugget Point Boutique Hotel & Spa can't be beaten. You'll enjoy these luscious features in the last two hours of your wellness retreat, leaving you calm, refreshed and ready for your perfect Saturday night. If you crave a champagne or wine finish, you can head to the bar at this beautiful hotel to end your retreat day.

Photos: Queenstown Life

Best Vegetarian Food in Queenstown

Your lunch at this wellness retreat is handcrafted by the top chefs at Nugget Point Boutique Hotel & Spa. From filling, delicious salads jam-packed full of nutritious goodies to a cheese board (because life's about balance) you'll find the best vegetarian food in Queenstown at our retreats. You'll also stay energised mid-way through the day with a chia-seed filled smoothie.

Photos: Queenstown Life

What to do on Motatapu Weekend

Choose your own adventure, and pamper yourself with an inspiring wellness retreat at Nugget Point Boutique Hotel. Forget mud, cliff running, crowds and hammering your knees and joints, choose a gentle, motivating and beautiful day out. You'll see the best views in Queenstown, eat tantalising food, get a gentle workout and treat yourself to luxury relaxation.

Any questions? Ask me now.

What to do in Queenstown March 2016

Come to our retreat! The holidays are over and you've settled back into work, life and general busy-ness. You're tired, stressed and worn out and you need a fun day of luxury relaxation to rejuvenate you for autumn!

Our next retreat is an inspiring day of yoga, Pilates, nutrition, relaxation and meditation designed for people of all experience levels to live a happier, healthier life. Whether you're a hardcore health nut or just after a fun activity for the day, this special one-day retreat is for you.

YOUR DAY INCLUDES:

YOGA/PILATES FUSION CLASS

Get moving with low impact exercise to strengthen your spine, balance and learn how to prevent back pain

NUTRITION WORKSHOP

Learn the biggest nutrition myths about weight management, and what you can do to better manage your weight

HEALTHY VEGETARIAN LUNCH

STRESS & WEIGHT MANAGEMENT GOAL SETTING

MEDITATION

Learn why it works and how it can help you manage your weight

LUXURY SPA RELAXATION

Dive into luxury at Nugget Point Boutique Hotel. Enjoy the spa, sauna, steam room, cold pool and relaxing lounges

PLUS! Special gifts from The Skin Kitchen NZ, Ashley & Co & more.

Managing your weight shouldn't be about feeling bad

So many of us need a chance to relax, take a minute, and look after ourselves. Unfortunately though, we're often too busy to think about ourselves, and end up stressed, tired and grumpy.

Thinking about weight loss becomes about punishment, avoidance and self loathing and you get fed up of thinking about it all. It doesn't have to be this way.

This inspiring day will give you the tools to understand the main issues that make managing your weight difficult.

From stress to anxiety, habits and confusion around nutrition and food, this day will help give you the tools to make lasting changes, and help you achieve your weight management goals.

The perfect day out with friends, or a solo activity to get away from everyday life, this event is for everyone!

10 ways to be gluten free

For people living gluten-free, the constant feeling of missing out can be frustrating. Fortunately, a simple change in mindset can be the difference between a sense of exclusion and embracing a new and exciting menu.

Here are my 10 tips for embracing a gluten-free lifestyle from someone in the trenches:

1. Remember: Gluten-Free Living Is Healthy

Gluten has no business in some foods, but it’s used to “pad out” the product. For instance, wheat is used in most commercial soy sauces, yet traditional soy sauce contains no wheat at all. By cutting out sauces and foods that use gluten to water down the genuine ingredients, you’re consuming food without extra additives.

Still, keep in mind that cheap gluten-free products are often more refined than their wheat-y counterparts. Don’t grab something because the label says “gluten-free.” Check for quality.

From experience I can tell you that cheap gluten-free bread is awful, and cheap gluten-free cereal is packed full of sugar. So, make sure to choose good, quality products.

2. Substitution Isn’t The Answer

Instead of trying to substitute a crusty roll with gluten-free bread, change the meal altogether. Turn that salad roll into a luscious salad bowl. You’ll get more veggies that way, plus it will taste better.

All fruit, veggies and fresh meat are gluten-free too, so you’ll find many meals are a natural fit thanks to those great ingredients.

3. Your Favorite Dishes Can Be Modified

Love a creamy pasta dish as a winter treat? Me too! Gluten-free pasta is actually really good, and world famous pasta company, San Remo, makes everything from Spirals to Lasagna Sheets. You can find gluten-free pastas in the health food section of most supermarkets or online. If you can't find any gf pasta, try a risotto or paella for a filling winter dish.

4. Bread Will Change Forever

Realistically, bread will never be the same for you. You won’t be able to grab bakery-fresh bread (unless you’re really lucky where you live!), but that’s okay. You’ll want to toast gluten-free bread unless it’s fresh that day, but who doesn’t love a toasted sandwich? In the peak of summer, try laying your standard sandwich fillings on rice or corn thins for a light lunchtime snack instead. It’s delicious!

5. Google Is Your Friend

Pesky ingredients like maltodextrin and glucose can come from wheat, but the label may not list their origin. Jump on Google and search the product’s name, brand and the term “gluten-free.” The brand’s website will help you find out if it’s safe or not.

Handy hint: Just because a product doesn’t say “gluten-free,” doesn’t mean it’s off-limits. Brands have to pay a lot for the gluten free symbol on their products, so sometimes they go without.

6. Find New Favorites

When you’re entertaining, your friends may be surprised that many gluten-free foods are really delicious! You don’t necessarily have to give up the staples… or the junk food.

Craving pizza and beer? You can drink Budweiser and eat gluten-free Domino’s, if that’s what you want. (Your local pizza shop may make gluten-free pies too, which is way better!)

Want pasta night? Spaghetti bolognese with gluten-free pasta is delicious. You can also try quinoa bolognese for a vegan option.

Hoping to celebrate with birthday cake and sweet? Grab some gluten-free cupcake mix! Or make flourless chocolate brownies.

7. Speak Up

There’s nothing worse than feeling sick after a meal with friends thanks to hidden gluten in a meal you thought was safe. Always ask the waitstaff if your meal is gluten-free or what options are available. If you’re with a big group and embarrassed, excuse yourself before everyone orders and have a chat with the manager about what menu items are safe. Don’t feel bad for piping up and asking. It’s better to speak up than be left feeling ill!

8. Discover The World of Health Foods

Almost all superfoods are gluten-free: Amaranth, psyllium husks and chia seeds help you stay fuller for longer and promote good digestive health without gluten or nasties. Plus all fruit and veggies are gluten-free, so add more of these nutrient-rich goodies to your meals.

9. Take Probiotics

The medical community rarely tells people this, but consuming probiotics is incredibly good for your digestive health. Eating natural, sugar-free yogurt is a great way to keep your tummy healthy or, if you’re lactose-intolerant, try a probiotic supplement. It will make a world of difference.

10. Being Gluten-Free Is Popular

The list of gluten-free celebrities is long: from supermodel Miranda Kerr to Emmy Rossum, from Quarterback Drew Brees to Isaiah Mustafa (the Old Spice guy). Be proud to join the ranks and embrace your new diet. It’s an opportunity to try new things!

I originally wrote this post for Live the Process  - Check out their beautiful website!

All the meals at my retreats and events are gluten free, so if you've got a tricky tummy like me, you won't be left out of anything at Aprivé Wellness events!

What's your best 'how to be gluten free' tip?

Impostor Syndrome - Yes you are good enough

Do you feel like you owe your success solely to good luck? You’re not alone. Impostor syndrome plagues even the most successful women. But why? 

Katty Kay and Claire Shipman, authors of The Confidence Code, say “women are currently in the midst of an acute crisis in confidence.” They blame this for the gender pay gap which still plagues most countries, and in Australia is set at 18% as of 2015. 

The level of success doesn’t make women more confident either.

Plenty of accomplished, famous women struggle with impostor syndrome

Christine Lagarde - managing director of the International Monetary Fund and one of the world’s most powerful women says "We assume, somehow, that we don't have the expertise to be able to grasp the whole thing.”

Liz Bingham, managing partner Ernst & Young once thought to herself: “What are you doing here? What do you think you’re doing? You’re going to be found out.” 

Emma Watson told Vogue magazine she had ‘really wrestled’ with her success; that she often feels like an ‘imposter’ and felt 'uncomfortable' about her acting.

Novelist, poet and inspirational role model Maya Angelou once said: "I have written eleven books, but each time I think, 'uh oh, they’re going to find out now. I’ve run a game on everybody, and they’re going to find me out.’"

“There are an awful lot of people out there who think I’m an expert.  How do these people believe all this about me?  I’m so much aware of all the things I don’t know.” Dr. Margaret Chan, Chief of the World Health Organization

Is self-doubt genetic?

After discovering these accomplished women struggled with their success it made me wonder, are we born with this crisis in confidence? Or do we learn it? 

Kay and Shipman say it’s a bit of both. In women, the ACC (anterior cingulate cortex) is activated more than in men. The ACC integrated both the emotional and cognitive systems, and is the area where we process worry and concern. In other words? Women weigh up decisions more than men. This may be why women are more thoughtful and successful investors long term.

It’s not all neuroscience though, women are brought up differently too. While girls are encouraged and praised for getting things right, boys are more often encouraged to try hard and fail fast.

This translates into adulthood, where many women will blame themselves for failure, while men will often blame an external force (an unfair boss or an overly difficult exam)

We also view confidence differently. In the workplace, a confident man is trustworthy and charismatic, while confident women are often seen as bitchy and demanding. 

Of course there are exceptions to these cases and men doubt themselves too, but overall after Shipman and Kay's research rings true:

It seems women blame failure on themselves, while placing the cause of their success on external factors.

You Can Overcome Impostor Syndrome

The good news? Neuroplasticity is the ability of the brain to change throughout our lifetime, long after we stop growing. It’s how people can learn to speak again after stroke, or learn to change hand dominance. Shipman says women can overcome the confidence crisis by muting the self-doubt soundtrack. "There are moments when, yes, you may want to work in self-doubt, and you may want to go over something again and again and again, but you can't do it all the time,” she says.

So! Save your energy! Make small decisions (cap vs. latté) quickly, and save the careful consideration for important decisions that really need your energy.

Try these tips to combat self-doubt

1. Write down your recent accomplishments. By simply writing them, you’ll reflect on them and the journey. You’ll remember it was a bucket load of hard work and clever timing, not luck, that got you there.

2. Next time your doubt yourself say “I can do it!” Don’t tell yourself off, just remind yourself you’ve got the capacity to do whatever you’re doing. 

3. Remember social media isn’t real life. Too many people compare themselves to the images and ‘perfect lives’ they see on social media. Those lives aren’t real, they’re strategically documented stories people have curated. Look at social media as a marketing tool and a way to tell a story, rather than a reflection of a life.

You are good enough, and you earned your success in life and business. You're amazing! 

Have you ever got stuck in a cycle of self-doubt? Get your free chapter of the Wellness Workbook when you join our community.