Veronique Rioux - Choose2be Nanaimo Fitness

Fun and Interactive Kids Yoga Lesson Plans: In Garden Theme, Exploring Nature and Building Patience

by Veronique Rioux | Feb 22, 2018 | Yoga

Yoga is a great way to introduce children to physical activity and mindfulness practices. It promotes physical development and helps kids build strength and flexibility. Moreover, yoga also helps in enhancing children’s mental and emotional health, by providing them with opportunities to practice mindfulness, self-awareness, and self-regulation. As a parent, it can be difficult to know where to start when it comes to teaching your children yoga. Fortunately, there are many resources available, including lesson plans that can help you get started.

If you’re on Vancouver Island in Nanaimo, and you’re looking for a way to get your kids interested in yoga, you’re in luck! In this post, we’ll provide you with six different lesson plans that can help you teach yoga to toddlers and young children. These lesson plans are designed to be fun, interactive, and educational, and they cover a range of themes that are sure to engage your children’s imagination.

Before we dive into the lesson plans, it’s important to note that when teaching yoga to children, it’s essential to make it fun and engaging. Kids have short attention spans, so it’s important to keep the lessons short and focused on a specific theme. It’s also important to make sure that the activities are developmentally appropriate and that you have age-appropriate modifications for each pose or activity. Finally, it’s important to be patient and to give the children plenty of opportunities to practice each pose or activity.

In the Garden Theme

The first theme we’ll cover is “In the Garden.” This theme is perfect for spring and summer and is an excellent way to introduce children to the wonders of nature.

Value: Patience

The first value we’ll focus on in this lesson plan is patience. It’s essential to start the class by talking to the children about the value of patience and how it relates to the theme. You can start by asking them what they have to wait for and what has taken them a long time to learn. You can also use examples from the garden, such as how it takes time for a seed to grow into a plant.

Song: Rub Your Hands by Karma Kids Yoga

Before starting with the poses, it’s important to warm up the children’s bodies and introduce them to the concept of “Om.” You can teach them how to make the sound “O” and “M” and put them together to create the word “Om.” You can explain that “Om” is like a vibration that can help them feel calm and centered. You can also encourage them to put their hand on their heart and feel the vibration.

Pose: Mountain Pose

The first pose in this lesson plan is Mountain Pose. This pose is a great way to introduce children to the idea of standing tall and strong like a mountain.

Pose: Seed to Tree Pose

Next up is Seed to Tree Pose. In this pose, children start in Child’s Pose, which represents a seed, and then slowly grow into Tree Pose, holding hands with their parent for balance.

Pose: Snake Pose

Snake Pose is a great way to introduce children to the idea of moving like a snake. It’s also an excellent way to stretch their spine and build core strength.

Pose: Butterfly Pose

Butterfly Pose is a fun pose that helps children stretch their hips and legs. You can encourage them to flap their wings (knees) and pretend to be butterflies going from flower to flower.

Pose: Frog Pose

Frog Pose is a great way to stretch the hips and legs and build strength in the thighs.

Pose: Cat/Cow Pose

Cat/Cow Pose is an excellent way to introduce children to the idea of moving like a cat and cow. It’s also a great way to stretch the spine and build core strength.

Pose: Downward Facing Dog and Upward Facing Dog

Fun and Interactive Kids Yoga Lesson Plans with Themes: From In the Garden to Weather and Seasons

by Veronique Rioux | Feb 8, 2018 | Yoga

As a parent, I always found it fun to teach toddler and parent yoga. After completing my Rainbow Kids training in Vancouver, I spent a lot of time putting together class lessons that were both fun and educational. I believe that kids’ yoga should be interactive, and I’m excited to share six different lesson plans with you. Each plan has a different theme, and today, I want to share with you the last one in the series: the “Weather and Seasons” theme.

When teaching toddlers, I always start by setting expectations, like keeping our hands to ourselves, using our words, saying “Excuse me,” and waiting for our turn before talking. During the Rainbow Kids Yoga teacher training, we placed our yoga mats in a big circle that overlapped each other’s mats. I loved this setup, and usually had both parent and child using the same mat. I also added different values to each theme.

The “In the Garden” theme is a great way to introduce kids to nature and the outdoors, and it also teaches patience. We would start the class by discussing patience and giving examples related to the theme. For instance, when you plant a seed, you have to wait for it to grow. We would discuss how to wait calmly and ask the kids if that was difficult for them. We would also talk about waiting, preparation, anticipation, and other related concepts.

To start the class, we would practice making the “Om” sound, and I would explain that “home” is in your heart. We would then do a name game, where everyone would learn each other’s names, and I would ask each kid their favorite color. We would then introduce the sun salutation using the song “The Sun Dance” by the Bari Koral Family Rock Band.

Here are some poses with themes for the garden:

Mountain pose
Seed (child’s pose) to tree pose holding hands to make it easier to balance
Snake (cobra)
Butterfly: flapping your wings (knees) and going from flower to flower (folding forward head toward feet)
Frog
Cat/cow
Downward facing dog & upward dog

We would also play games like “1-2-3 Yoga Tree” and sing songs like “If You’re Happy and You Know It.” Reading a book during the class was also a great way to get the kids together, sitting, and listening to a nice story. The book we read for this theme was “The Butterfly’s Treasure” by Schim Schimmel.

To end the class, we would relax by rolling the kids into their mats like a cocoon and listening to the song “Fly Like a Butterfly” by Shakta Kaur Khalsa’s before rolling out and spreading our wings. I would love to hear what you think about these lesson plans and get feedback once you try teaching them.

Easy No-Cook Granola Bars Recipe for Healthy and Budget-Friendly Snacks in Nanaimo, Vancouver Island

by Veronique Rioux | Nov 16, 2017 | Nutrition

Getting healthy, nourishing food for your kids can be a challenge. As a parent, you want to provide your children with tasty, nutritious snacks that are easy to make and fit within your budget. For years, many parents have turned to pre-packaged granola bars like Cliff bars as a go-to snack option. However, the packaging waste and added vitamins have caused some parents to reconsider this choice.

As a result, many parents are now exploring homemade granola bar recipes. The benefits of making your own granola bars are numerous, including the ability to control the ingredients, reduce waste, and save money. After experimenting with various recipes, I have found a no-cook granola bar recipe that is simple, quick, and loved by my kids. In this post, I’ll share my recipe and the steps you can follow to make your own.

Ingredients for Easy No-Cook Granola Bars:

3 cups of oats
1 cup of peanut butter or any nut butter of your choice
1/2 cup of honey or other sweetener like maple syrup or agave
1/2 cup of pumpkin seeds
1/2 cup of sunflower seeds
1 cup of raisins
4 tablespoons of flax seeds
4 tablespoons of chia seeds
1 cup of chocolate chips

Instructions:

Grind the Oats To start, add the oats to a blender or food processor and grind them into a powder. This step is optional but will help to create a smoother consistency in the bars.
Process the Seeds and Raisins Next, combine the pumpkin seeds, sunflower seeds, raisins, flax seeds, and chia seeds in a food processor. This step will make the seeds and raisins smaller and easier to incorporate into the bars.
Mix the Ingredients Add the peanut butter and honey to the food processor with the seeds and raisins mixture. Slowly add the ground oats until the food processor can no longer process the mixture. Finish mixing the ingredients by hand in a separate bowl.
Add Chocolate Chips Once the ingredients are mixed together, add the chocolate chips and stir to combine.
Press into a Pan Line a baking sheet or pan with wax paper, then pour the mixture onto the pan. Use your hands to spread the mixture evenly and a rolling pin to compress the mix as flat and tight as possible.
Freeze and Serve Place the pan in the freezer for a few hours until the mixture hardens. Once the mixture has hardened, remove it from the freezer, cut it into desired bar sizes, and wrap them individually. The bars can be stored in the fridge or freezer and are a great snack for on-the-go or lunchboxes.

By making your own granola bars, you can customize the recipe to fit your taste preferences and nutritional goals. Plus, you’ll be able to reduce waste and save money by eliminating pre-packaged options.

If you’re in Vancouver Island or Nanaimo, be sure to source your ingredients locally to support local farmers and reduce your carbon footprint. You can also try swapping out ingredients to make the recipe your own. For example, use almond butter instead of peanut butter, or dried cranberries instead of raisins.

In conclusion, making your own no-cook granola bars is a simple and cost-effective way to provide your children with healthy snacks that they’ll love. This recipe is easy to make, requires no cooking, and is customizable to fit your needs. Give it a try and let me know your thoughts

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Make sure you check the other recipes I have to offer you:

Zumba: The Perfect Dance Fitness Revolution for Body and Soul on Vancouver Island, Nanaimo

by Veronique Rioux | Nov 9, 2017 | Dance

If you’re looking for a fun way to get in shape and stay healthy, look no further than Zumba. Zumba is a dance fitness program that combines various styles of dance and music into an energetic, full-body workout. As a fitness enthusiast and certified Zumba instructor for over 10 years, I can attest to the numerous benefits that Zumba has to offer.

Zumba was first introduced in 2001 by Alberto “Beto” Perez, a Colombian dancer and choreographer. Beto was inspired to create Zumba when he forgot his traditional workout music and instead used his personal collection of salsa and merengue music for his class. The students loved it, and a new form of exercise was born.

Fast forward to 2006, when Zumba released its first DVD set. As soon as I saw it on Amazon, I ordered it and fell in love with it immediately. Coming from a background in bellydance and fitness, I found that Zumba was the perfect combination for me. It combined my love of dance with a full-body workout that left me feeling energized and motivated.

In 2007, I attended a Zumba teacher training in Montreal with Beto himself. After completing the training, I started teaching Zumba classes and was amazed at how much people loved it. The music variety and the fitness disguised into a dance party were the perfect combination to get people moving and having fun. Over the years, Zumba has expanded its musical repertoire to include a wide variety of styles, from Latino music like salsa and cumbia, to funk, afro-cuban, Brazilian, flamenco, hip hop, jazz, and more.

One of the things I love about Zumba is that it brings people of all ages and fitness levels together. I’ve taught Zumba to seniors, in high schools, in elementary schools, for fundraisers, and for university students. It’s a great way to get a full-body workout while having fun and socializing with others who share a love of music and movement.

Dance is not only good for your body, but also for your brain. It increases coordination, balance, and agility, while also providing a great way to destress and boost your mood. Many of my students have told me how much better they feel after a Zumba class, and how it has helped them overcome anxiety and depression.

If you’re new to Zumba, don’t be intimidated! The purpose of Zumba is simply to move your body and have fun. There is no right or wrong way to do it, and no dance show to perform. The advice I give to participants is to start from the ground up. Try to do the steps first, then add the hips, the arms, and then the hands. Add your own special flare to it and make it your own.

In addition to traditional Zumba classes, I also offer a variety of dance classes, including bellydance. Bellydance is a great way to understand how your hips and torso can move, and I explain 5 basic movements in this article.

If you’re in the Vancouver Island area, check out my calendar of current Zumba classes and dance classes. And for those who want to take their Zumba workouts to the next level, check out my Zumba bundle.

In conclusion, Zumba is a fun and effective way to get in shape and stay healthy. It’s a workout that doesn’t feel like work, and it’s a great way to connect with others who share a love of music and movement. So why not give it a try and see for yourself what all the fuss is about?

Eating for Health and Savings: Tips for Grocery Shopping on Vancouver Island, Nanaimo

by Veronique Rioux | Nov 2, 2017 | Nutrition

Improving Your Diet and Saving Money on Groceries

Over the years, my diet has changed considerably, and so has my grocery shopping. In this post, I will share with you my journey towards a healthier diet and my tips on how to save money on groceries. If you are in Vancouver Island, Nanaimo, this post will be especially useful for you.

First, let me clarify the word “diet.” For many people, this word has a negative connotation because it means to restrict oneself from some kind of food in order to lose weight. In this post, when I talk about diet, I simply refer to the kind of food I eat.

I used to eat for pleasure, indulging in high sugar food and dessert. This type of diet was not good for my body or my mind. I often felt guilty for the food I ate and was stuck in an unhealthy pattern. I’ve also tried to have a diet that kept me lean and even tried doing a body fitness competition. I had to lower my body fat as much as possible. However, lately, I’ve been trying to eat food with an environmental consciousness, and that’s why I’ve become a vegetarian. As a mother of two young boys, I have limited time to cook, so I need simplicity. My partner and I also made a commitment to find new ways to eat healthy nourishing food while maintaining our budget.

It seems like in the last few years, it’s getting harder to stretch our dollars on food. The price of food has gone up a lot, and we need to have a plan in place to know how to spend only so much money on food. It’s been estimated that food will go up 5% just in 2023, and for most households, groceries are the biggest expense they have. Therefore, I wanted to share a few tips I’ve discovered on how to save some money on groceries.

First tip to save on grocery; try to grow some food during the summer. Some of the essential food that we grow are tomatoes, potatoes, squash, corn, beans, onions, garlic, and almost forgot honey. These food items are easy to grow and store to eat during the winter. It’s also really nice to know that your food will help the environment and are grown without chemicals or GMO. Growing food is also a great opportunity to be outdoors with our kids, and there are so many discoveries to be made in the process. We currently have the opportunity to rent our neighbor’s yard and grow food on a half-acre. Be aware that there are so many options to grow food even if you don’t have the space. I believe it’s one of the best time and health investments you can do for yourself and the Mother Earth.
Second tip to save on grocery; buy bulk food. We like buying bulk food like oatmeal, rice, quinoa, raisins, beans, sunflower seeds, popcorn, nutritional yeast, coconut oil. It seems like a lot of money to put up front when you buy such a big quantity, but you can save so much money in the long run. It can also limit all the trips to the grocery store.
Third tip to save on grocery; don’t buy processed food. Take the time to research some good recipes and plan ahead of time. Making your meals from scratch is one of the biggest ways you can save money. The more prepared food is, the more it usually costs, and it’s usually pretty unhealthy. Also, when you cook, make sure you make too much so you can freeze some, take it for lunch, share it with friends. That will also help you save some excuse to have to go out to buy some food because you are hungry and are running out of time.

In conclusion, making changes to our diet and grocery shopping habits can have a significant impact on our health, our budget, and the environment. By growing our own food, buying in bulk, and avoiding processed foods, we can save money, eat healthier, and reduce our carbon footprint.

It’s important to remember that making these changes doesn’t have to be complicated or time-consuming. With a little bit of planning and creativity, we can find simple and delicious ways to incorporate nourishing foods into our daily routine.

Overall, the journey towards a healthier and more sustainable diet is a continuous process, and it’s important to be kind to ourselves along the way. By embracing small changes and celebrating our progress, we can create a positive and sustainable relationship with food and the planet.

In terms of improving the post, one suggestion would be to include more specific information and resources about local options for sustainable and affordable food in Vancouver Island and Nanaimo. This could include farmer’s markets, community gardens, and local grocery stores that offer organic and locally sourced produce. Adding relevant keywords related to health, fitness, and sustainable eating practices can also help with SEO. Additionally, including more personal anecdotes and experiences can make the post more engaging and relatable for readers.

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