4 - 2018 - Choose2be Nanaimo Fitness

Fun Beach-Themed Yoga for Kids: Poses, Games, and Songs to Keep Them Active and Engaged

by Veronique Rioux | Apr 26, 2018 | Yoga

Kid Yoga with Ocean Theme: A Fun and Educational Class for Kids

Are you looking for a fun and educational activity for your kids? Yoga is a great way to help your kids stay active and healthy, while also teaching them valuable life skills. In this article, we’ll share a kid yoga plan class with an ocean theme that’s perfect for children of all ages. This class was designed to be interactive, educational, and most importantly, fun! Whether you’re a parent, a teacher, or a yoga instructor, you can use these lesson plans to teach kids yoga in a creative and engaging way.

Going through Rainbow Kids training in Vancouver and spent a lot of time putting class lessons together. I believes that kids yoga needs to be fun, educational, and interactive. I came up with six different lesson plans, each with a different theme, that I wants to share. The themes are: “In the Garden,” “African Safari,” “Going into Space,” “Going to the Zoo and Farm,” “Going to the Beach/Ocean,” and “Weather and Seasons.” In this article, we’ll focus on the “Going to the Beach/Ocean” theme.

Before starting the class, it’s essential to talk about your expectations. When teaching little kids, it’s crucial to make sure that they understand the rules and expectations. The author recommends keeping hands to themselves, using words, saying “Excuse me,” waiting for their turn to talk, and, most importantly, having fun. The author also suggests setting up the class in a big circle with everyone’s yoga mats overlapping each other’s. This set-up creates a more interactive and community-oriented environment, which is perfect for teaching yoga to kids.

Warm-Up

To start the class, I recommends singing “Rub your hand” by Karma Kids Yoga. This song is a great way to get kids excited about the class and to help them get in the mood for yoga. After singing the song, it’s time to do some warm-up exercises. The author recommends doing movements like shoulder rolls, neck stretches (move head like yes and no), arm circles, and spine movements in flexion and extension. You can also add standing twists, standing swings, and side bends. The author suggests warming up to “Octopus’s Garden” by The Beatles.

Poses with Theme

To get the kids ready, you can start by pretending to dress up and pack all the beach gear needed. Everyone can pretend to dress up for a day at the beach, including bathing suits, sunglasses, hats, flip flops, sunscreen, and of course, bringing along buckets and shovels, beach balls and toys, beach towels, blankets, umbrella, water, and snacks. Once everyone is dressed and packed, it’s time to start the yoga poses.

Easy Pose: Start by sitting cross-legged, looking out at the ocean.
Beach Umbrella – Mountain Pose Variation: Stand tall with your arms reaching up, palms together, and your fingers pointing to the sky. Imagine that your arms are the poles of a beach umbrella.
Swimming – Warrior 3 Pose: Warrior 3 is a pose that involves balancing on one leg while extending the other leg back behind you. For this pose, you can pretend to swim with your arms as you balance.
Windsurfing – Triangle Pose: Triangle pose is a pose that involves standing with your feet hip-width apart and then reaching one hand towards the ground while raising the other hand towards the sky. For this pose, you can make a whooshing sound like the wind through your sails.
Beach Chair – Chair Pose: This pose involves standing with your feet together and then bending your knees.
Jellyfish – Standing Forward Bend (Sway your arms like a jellyfish)
Sandcastle – Downward-Facing Dog Pose (Pretend you are a castle)
Harbor Seal – Cobra Pose (Flap your arms like a seal. Arf, Arf!)
Shark – Shark Pose (Lay flat on your tummy, with arms clasped behind your back) Sea Turtle – Turtle Pose (Come onto your hands and knees, bring your arms and legs in, and tuck your head under your arms)
Fish – Bow Pose Variation (Lie on your tummy, bend your knees and reach back to hold onto your ankles, lift your chest and legs off the ground)
Sea Gull – Pigeon Pose (Make the sound of sea gulls squawking)
Urchin – Child’s Pose Clam – Seated Forward Bend (Arms forward as if you are closing up like a clam)
Fishing Boat – Boat Pose (Rock on your buttocks like a boat rocking in the water)
Anemone – Flower Pose (Balancing on your buttocks, sway gently like an anemone in the ocean waves)
Crab – Table Top Pose (Waddle like a crab)
Sea Otter – Happy Baby Pose Dig a Hole (Standing Forward Bend to Extended Mountain with imaginary shovel)
Starfish Stretches (Arms, legs, and head are starfish arms. Sit down, open legs in a V. Stretch your arms overhead to one side, then the other side, stretch forward, and then stretch backwards until you are lying on your back.)
Kelp Forest (Lying back, arms and legs in the air, wave them with the current.)

Shell Meditation (Pass around shells and listen to the sound of the ocean)

Games

Jump the waves (Imagine you are jumping over waves staying on your yoga mat or have two kids hold the ends of a long piece of blue material for kids to jump over)
Beach ball game (Pass the ball around the circle with your arms, then lying down with your feet.)
Write beach stories from starter sentences like “I like the beach because…”
Beach Boys’ “Surfin’ U.S.A.” will play, as we surf from warrior 2, to extended side angle, to peaceful warrior. We may jump off our boards if we see a shark (aka locust pose) or a dolphin.
Row partner boats and bloom a group flower, while enjoying “Lean on Me,” by Bill Withers.
Whale breath with L shape straw and marble
Under the Sea activity, the kids put on their wet suits and went scuba diving. They got their strength and swam or crab walked through the ocean finding treasures and gold. As they moved consciously through the room they found their treasures and then once they were finished, we met back in our circle. Within the circle, we shared what we found on our scuba adventure.

Songs

Down by the bay from Rafi, album Baby Beluga
Octopus’s Garden from The Beatles, album Abbey Road
A Yogi went to Sea from Haris Lender, album Namaste’n Play
Wipe out from The Surfaris, album Wipe out
Surfin USA from Dean, album 100 Years of Surfing
The sea from Morcheeba, album Big Calm

Fun and Interactive Kids Yoga Class Going at Zoo and at the Farm Themes for Parents

by Veronique Rioux | Apr 19, 2018 | Yoga

Yoga is a great way to introduce children to the practice of mindfulness and meditation, while also providing a fun and engaging physical activity. As a certified Rainbow Kids Yoga instructor, I believe that kids yoga should be interactive and educational. I have created six different lesson plans that I want to share with you. Each lesson has a different theme and is designed to be a 45-minute parent participation class that is both fun and informative. In this article, I will be focusing on the fourth lesson plan, which is centered around the theme of “Going to the Zoo and at The Farm”.

To begin the class, we start by sitting in a circle and singing the song “Rub your hand” by Karma Kids Yoga. After the song, we discuss the value of helpfulness. I ask the children how it feels to help at home and how they can lend a hand and make a contribution. We also talk about other words that mean the same thing as helpfulness, such as appreciation, usefulness, kindness, and giving.

Next, we move on to the yoga poses. For this lesson, we will focus on farm and zoo animals. We start with the Scarecrow pose, which is similar to the Mountain pose, but with arms slightly extended like a scarecrow. We then move on to the Tree pose, the Horse pose (a plié squat), the Barn pose (a Triangle pose), the Farmer Driving a Tractor pose (a Chair pose with hands on the wheel), the Duck pose (a Squat pose where we waddle like a duck and quack), the Dog pose (a Downward-Facing Dog pose), the Donkey pose (a Handstand Prep where we carefully kick-up each leg like a donkey and say “hee haw”), the Goose pose (a Pigeon pose where we relax and say “honk, honk”), the Mouse pose (a Child’s pose where we take a few deep breaths and say “squeak”), the Cat pose (a Cat pose where we stretch up like a cat and say “meow”), the Cow pose (a Cow pose where we lift our head while on hands-and-knees and say “moo”), and finally the Pig pose (a Knees to Chest pose where we roll in the mud and say “oink”).

After the animal poses, we move on to the zoo animals. We start with the Brown Bear pose, where we spread our legs wide like a bear and fish for food with long claws. We then move on to the Flamingo pose, where we stand on one leg and flap our wings. Next is the Lion pose, where we take a deep breath in and roar like a lion. We repeat this pose twice to release tension and calm the mind. We then move on to the Elephant pose, where we stand in a Wide-Legged Standing Forward Bend and make a trunk with our arms. We finish the zoo animal poses with the Crocodile pose, which is either a Plank pose or lying on our belly, and the Tiger pose, which is a Cat pose.

To end the class, we play some games and sing some songs that fit the theme. Some of my favorite songs to use with this theme include “Old MacDonald had a Farm” by the Countdown Kids, “Going to the Zoo Tomorrow” by Rafi, and “I know a Chicken” by The Laurie Berkner Band. We also use the book “Zoo Zen” to help the children relax and unwind after all the activity.

In conclusion, teaching toddler and parent yoga is a great way to introduce children to mindfulness and meditation while also providing a fun and engaging physical activity. By using fun themes like going to the zoo and at the farm, we can keep the children interested and excited about the practice.

Unlocking the Benefits: Best Protein Supplements for Women

by Veronique Rioux | Apr 12, 2018 | Nutrition

Protein supplements have become increasingly popular among fitness enthusiasts, athletes, and people who want to improve their health. Women, in particular, can benefit from using protein supplements as they provide the body with essential nutrients needed to build and maintain muscle mass, aid weight loss, and improve overall health.

However, with so many protein supplements available on the market, it can be challenging to choose the right one that meets your nutritional needs. In this article, we will discuss the best protein supplements for women and provide tips on how to choose the right supplement for your fitness goals.

Why You Need Protein Supplements

Protein supplements provide a convenient and easy way to get essential nutrients without having to consume large amounts of food. They are especially beneficial for women who may struggle to get enough protein in their diets.

Weight Loss Supplements

Protein supplements can aid in weight loss by reducing hunger and increasing satiety. A 2008 study published in the American Journal of Clinical Nutrition found that protein is more satiating than carbohydrates, which means you feel fuller faster and for a more extended period of time. This can help prevent overeating and reduce unnecessary fat storage.

Muscle Gain Supplements

Protein supplements are essential for building and maintaining muscle mass, making them a popular choice among women who engage in strength training exercises. A study conducted at St. Francis Xavier University’s Department of Human Kinetics found that individuals who take whey protein supplements gain more muscle mass and have a greater improvement in strength training after just six weeks.

Nutrition Supplements

Protein is an essential nutrient that helps the body repair and maintain tissues. According to the Centers for Disease Control and Prevention (CDC), adult women need to consume at least 46 grams of protein daily, while men need at least 56 grams. Protein supplements can help you meet your daily requirements and ensure that your body has the nutrients it needs to function optimally.

How Much Protein Should You Take?

It is essential to be mindful of how much protein you consume, as consuming too much can lead to negative health effects. Generally, it is recommended to consume 1 gram of protein per pound of body weight when trying to build muscle. For example, if you weigh 200 pounds and want to grow your muscle, you will need to consume 200 grams of protein daily.

When Should You Take Protein Supplements?

It is recommended to consume protein supplements immediately after a workout. This is because the body begins the process of repairing and rebuilding muscle tissue after exercise, and protein provides the fuel necessary to facilitate this process.

What To Consider When Choosing A Protein Supplement

When choosing a protein supplement, there are several factors to consider, including taste, mixability, ingredients, and macronutrient profile. The best protein supplements for women are those that taste good, mix well, have minimal amounts of artificial ingredients, and contain a high protein content while being low in carbohydrates and fats.

The Best Protein Supplements for Women

Whey protein is widely considered the best protein supplement for women. It is easily digestible, has a high biological value (BV), and is rich in essential amino acids necessary for muscle repair and growth. Some popular whey protein supplements for women include Optimum Nutrition Gold Standard 100% Whey, Isopure Zero Carb, and Dymatize ISO100.

Other protein sources that women can consider include plant-based protein supplements like pea protein, brown rice protein, and hemp protein. These protein sources are ideal for women who follow a vegetarian or vegan diet or are lactose intolerant.

Protein supplements are an excellent way for women to meet their nutritional needs and improve their fitness goals. However, it is essential to choose a high-quality protein supplement that fits your needs, tastes good, and is made with minimal artificial ingredients. By following these guidelines, you can find the best protein supplements for women that meet your needs and help you achieve your fitness goals. It’s important to do your research and choose a high-quality supplement with the right ingredients and macronutrient profile.

Remember that supplements are just one piece of the puzzle when it comes to achieving optimal health and fitness. A well-rounded diet that includes plenty of whole foods and regular exercise are also important factors. But incorporating protein supplements into your routine can help you reach your goals faster and more efficiently.

If you’re unsure about which protein supplement is right for you, consult with a healthcare professional or registered dietitian. They can assess your individual needs and help you choose a supplement that works for your body and your goals.

In conclusion, the best protein supplements for women are those that are high in protein, low in carbs and fats, contain minimal artificial ingredients, and taste good. Whey protein is a great option with a high BV value and proven muscle-building benefits. But it’s important to remember that supplements should be used in conjunction with a healthy diet and exercise routine, not as a replacement for them.

By following these guidelines and taking a thoughtful approach to your supplement choices, you can improve your overall health and fitness and achieve your goals with confidence.

Kids Yoga Lesson Plan: Going Into Space

by Veronique Rioux | Apr 7, 2018 | Yoga

Yoga for children works best when it feels playful, imaginative and interactive. A themed class can help children explore movement, balance, coordination, breathing and creativity without making the experience feel too structured.

This Going Into Space lesson plan is designed for a parent-participation class of about 45 minutes, but you can shorten or expand it depending on the age and attention span of the group.

Start With Simple Expectations

Before beginning, keep the group expectations short and positive. For example: keep hands to yourself, use kind words, take turns, listen when someone else is speaking and, most importantly, have fun.

With younger children, it usually works better to keep reminders simple rather than giving too many rules at once.

Theme: Going Into Space

The idea behind this class is teamwork. Astronauts need to cooperate, help each other and share space, so the theme naturally creates opportunities to talk about working together.

You might ask:

What is more fun to do together than alone?

Let the children answer and build the theme from their ideas.

Hello Name Game

Sit in a circle and create a simple rhythm by tapping your thighs.

Sing:

Hello, [name], hello, [name], hello, [name] — it’s nice to see you here.

Repeat for each child.

This is a simple way to help everyone feel seen and included before the movement begins.

Sun Salutation

Move through a simple child-friendly Sun Salutation.

You can connect it to the space theme by talking about the sun and asking children what the sun gives us, such as light and warmth.

Keep the movements playful rather than worrying about perfect alignment.

Read a Space Book

Choose a short book about planets, astronauts or space that fits the age group.

This creates a natural transition from sitting and listening into imaginative movement.

Get Ready for Space

Pretend everyone is putting on a spacesuit.

You can use movements such as:

Forward fold — put on space pants
Cat-Cow — put on gloves and boots
Reach overhead — put on your helmet
Reach behind — attach your oxygen backpack
March slowly — walk toward the rocket

Encourage the children to invent their own movements too.

Moon Walk

Lie on your back and slowly reach the opposite arm and leg away from each other.

Then stand up and repeat the idea while moving very slowly around the room, pretending gravity is much lighter on the moon.

Ask the children how they imagine walking in space might feel.

Space-Themed Yoga Poses

Try a few poses connected to the theme:

Crescent Moon
Crescent Lunge
Five-Pointed Star
Half Moon
Shooting Star
Warrior poses for astronauts
Tree Pose as a tall space antenna

You do not need every child to make the same shape. Let them experiment with their own version.

Add Music and Movement

Music can help keep the class fun and energetic.

Choose age-appropriate songs about stars, rockets, planets or movement. You can also use a simple freeze-dance game: move around like astronauts while the music plays and freeze when it stops.

If you use recorded music in a public class, make sure your setting has the appropriate music licensing.

Earth and Moon Game

Have the child pretend to be Earth by slowly spinning in place while the parent or partner moves around them as the Moon.

Switch roles.

This is a fun way to practice coordination while introducing the basic idea that the Moon travels around Earth.

Keep enough space between pairs so nobody bumps into another group.

Create Your Own Galaxy

Pair children with a parent or another child and ask them to choose a planet.

Then have them invent a yoga pose or movement that represents that planet.

For example:

Mars — Warrior II
Saturn — Tree Pose with arms forming rings
Jupiter — a very big, wide pose
Mercury — a quick movement
Neptune — flowing wave-like movement

Then let each pair show the group what they created.

Relaxation: Floating Through Space

At the end of class, invite everyone to lie down comfortably.

Guide a short visualization:

Imagine you are floating gently through space. Your body feels light and supported. You can see tiny stars around you and colourful planets far away. There is nowhere you need to go and nothing you need to do. Just breathe slowly and enjoy floating.

Leave a little quiet time before inviting them to wiggle their fingers and toes and slowly sit up.

You can finish with a simple thank-you to the group or with Namaste if that is part of how you teach yoga.

Keep Kids Yoga Playful

Children do not need perfect yoga poses. They need opportunities to move, imagine, cooperate and enjoy being in their bodies.

A themed lesson like this can combine movement, storytelling, creativity and relaxation while keeping the class accessible and fun.

If you enjoy teaching movement to children, you may also be interested in the Circus Arts Leader Certification, which includes games, juggling, hula hooping, poi and adaptable activities for groups.

You can also explore Yoga & Mobility Classes in Nanaimo for more about my current yoga and movement teaching.