Belly Dancing Exercises for Body and Mind Connection: Learn the 5 Basic Movements for Fitness on Vancouver Island, Nanaimo

by Veronique Rioux | Oct 23, 2017 | Dance

Belly dancing is an ancient dance form that has been practiced for centuries, and it is becoming increasingly popular in the fitness world. Belly dance is not only a fun way to stay active, but it also offers numerous health benefits. In this article, we will explore the basics of belly dance movements and how you can practice them for fitness.

Understanding Hip and Torso Movements Through Belly Dancing

Belly dance is known for its fluid and intricate movements that require control and coordination of different body parts. Practicing belly dance movements can help you to develop body awareness, improve your posture, and strengthen your muscles. Here are the five basic belly dance movements that you can start practicing:

Sliding side to side: This movement involves keeping your hips or torso parallel to the ground and moving them side to side. This movement helps to strengthen your inner and outer thighs and can also help to improve your balance.
Sliding forward and back: This movement involves keeping your hips or torso parallel to the ground and moving them forward and back. This movement helps to strengthen your legs and can also improve your hip flexibility.
Tilting: Tilting involves bending your knee and tilting your hip or torso to one side. This movement can help to strengthen your core and improve your balance.
Twisting: Twisting is a movement that requires a lot of core activation. When you twist your hips, it is also known as the washing machine. Twisting your torso and speeding it up can become the famous shoulder shimmy. Practicing this movement can help to strengthen your abs and back muscles.
In & out or tucking: This movement mainly uses the lower abs to be able to tuck your pelvis in while lengthening the lower back. This movement is important to understand, especially when doing any core exercise safely. The same action is possible with the torso, and it mainly uses the upper abs to create this movement.

Practicing Belly Dance Movements for Fitness

Practicing belly dance movements is a great way to stay active and improve your fitness. However, it is important to start slowly and practice in front of a mirror to ensure that you are engaging the right muscles and maintaining proper form. It is also important to focus on your breath and relax the rest of your body while practicing these movements.

Adding a smile to your practice can help you to relax more and enjoy the experience. It is important to remember that it takes time to master any art form, so be patient and keep practicing.

If you are looking to incorporate belly dance movements into your fitness routine, consider checking out a Zumba class. Zumba combines dance and aerobic movements to create a fun and effective workout that incorporates belly dance movements and other dance styles.

In conclusion, belly dance is a great way to stay active and improve your fitness. Practicing the basic belly dance movements can help you to develop body awareness, improve your posture, and strengthen your muscles. Whether you are a beginner or an experienced dancer, practicing belly dance movements can be a fun and rewarding way to stay fit and healthy.

If you are in the Vancouver Island area, consider checking out the dance services offered by the author of this article. You can also visit their website to learn more about their Zumba classes and current class schedule.

Transforming My Life: My Journey Through Yoga Teacher Training on Vancouver Island, Nanaimo

by Veronique Rioux | Oct 19, 2017 | Yoga

Committing To a Yoga Teacher Training: My Journey Through Yoga

My journey through yoga has been one of the most transformative experiences of my life, and committing to a yoga teacher training program was the catalyst for this transformation. It allowed me to deepen my own practice, learn new tools for self-healing and growth, and ultimately share this knowledge with others.

For years, I struggled with depression and a sense of hopelessness about the world around me. I felt lost and disconnected, and I knew that something needed to change. After a series of car accidents, I realized that I needed to make a major shift in my life, and that’s when I felt the calling to do a yoga teacher training program.

I researched different programs and found a chakra yoga school that offered a three-month, 340-hour yoga teacher training once a year in Victoria and once a year in Thailand. Despite many naysayers, I followed my intuition and flew to Thailand to embark on this journey of self-discovery.

The program was intensive and focused on self-healing and growth. Most of our day at YTT was spent on breathing, chanting, dancing, practicing yoga postures, and attending lectures on nutrition, the chakra system, and much more. It was an amazing experience to take this time away for myself and to learn so many tools to heal my body and mind that I still use to this day.

When I returned home, I was surprised to find myself sharing and teaching what I had learned with others. People gave me positive feedback, and it has been so empowering to help others on their own journeys. I have learned how powerful I am and that I am not a victim of my life and the world around me. I have decided to be the change I want to see in the world, one breath at a time.

Not everyone can take three months off for a yoga teacher training program, which is why I offer a weekend program as well. Even if you don’t want to become a teacher, yoga teacher training is a great way to deepen your practice and gain new tools for personal growth.

If you’re interested in deepening your practice or becoming a teacher, I invite you to join me on this transformative journey. My upcoming yoga teacher training program is a collective project, bringing in many other amazing instructors to share their strengths and experiences. You will not only gain new knowledge and skills, but you will also be part of a supportive community of like-minded individuals who are committed to growth and self-discovery.

Yoga has the power to transform lives, and I am honored to be able to share this practice with others. If you’re ready to commit to your own journey of self-discovery, I encourage you to visit my website to learn more about my upcoming yoga teacher training program. Together, we can create positive change in ourselves and in the world around us, one breath at a time.

Helping Your Child Recover: Tips for Coping with Injury and Encouraging Healing

by Veronique Rioux | Jul 13, 2017 | Fitness

Journey to Recovery from a Broken Leg to Walking Again: A Parent’s Perspective

As a parent, it’s tough to watch your child suffer from an injury. It’s even tougher when the injury is severe, like a broken leg. My oldest son, Elohw, broke his leg (tibia) two days after his sixth birthday. His broken leg was in a full cast from mid-thigh to toe for six weeks. The orthopaedic surgeon and our family doctor advised us not to let him put any weight on his leg while in the cast so his leg would heal better.

Even though we got him a pair of crutches, I never forced him to use them while his leg was in the cast because I feared he would over-compensate and develop bad walking habits. At the same time, we needed to follow the specialist’s recommendations to make sure Elohw’s leg healed as well as possible. We were all excited when it was time for him to get his cast off, but we didn’t realize that this would be just the beginning of a long journey to recovery.

Recovery from a Broken Tibia

Once the cast was off, the orthopaedic surgeon warned us that his broken leg might grow crooked and that we needed to be careful for a year to prevent complications. He also told us that the fracture was not fully healed and said, “If he were an adult, we would have to put him back in a cast. But because he is a kid, he will heal fast enough.” We were a bit puzzled by this and asked whether we should take Elohw to physiotherapy. He advised us not to waste our money. We left the doctor’s office with our son and his “brand new leg” – and decided to do what seemed right to us based on our experience with our own bodies.

I am so grateful for all my training and my experience with pain because I was able to support my son in his recovery. It has also made me wonder how many parents find themselves at a loss in a similar situation. I broke my femur when I was 19, and I know from experience that we compensate to avoid pain and create more pain in other places in our body, usually in the spine and hips. I kept reminding my son about his posture – repeatedly!

Exercises to Regain Mobility after a Fracture

I knew that the first thing we had to focus on was regaining the mobility in his joint even before gaining strength. I showed him two simple exercises: pointing and flexing his foot and flexing and extending his knee. I soon realized that our son had a very low pain threshold and had gotten used to being carried or scooting around on his butt! I had to deal with a lot of resistance and screaming. I tried encouraging him to use the crutches but to no avail. I also discovered that I could stretch his leg while he slept, to help speed the recovery.

At a second visit with our family doctor, she explained that he needed to start standing and, using crutches, put weight on the leg in order for the bones to grow. She told him that astronauts in space lose bone density because, without gravity, they don’t bear any weight.

We also took our son to the physiotherapist to see if she knew a way to speed up the process. Most kids, she told us, are eager to get up and moving, and usually have to be encouraged to slow down to not get hurt. Elohw wasn’t typical. He was anxious about the pain and needed a lot of encouragement. She also explained that his ankle had been compressed by the cast and might be swollen for a few weeks.

During our session, the physical therapist showed us a more natural way to use crutches for walking, where we step the opposite foot and crutches at the same time instead of hopping without putting weight on the foot. She also confirmed that my current approach was helpful and advised Elohw to work through the pain and move his leg as much as possible. She explained that experiencing some pain is normal, but if you feel pain for 20-30 minutes after simple exercises, it’s a sign that you’re pushing yourself too hard.

Dealing with mindset can be tricky. Despite my son’s initial negativity, I encouraged him to breathe and told him, “Yes, you can!” This approach paid off, as he eventually started walking without the help of crutches. I also put him on his bike as soon as possible to help him regain his strength and mobility.

If you’re a parent going through a similar situation, I hope my experience helps you. I welcome any advice or thoughts you may have to help us on our journey to healing.

Embrace Yourself: The Power of Loving Your Body from the Inside Out | A Guide to Positive Body Image

by Veronique Rioux | Jul 6, 2017 | mindset

Embracing Your Body: A Journey to Self-Love

Embracing oneself is one of the most important aspects of leading a healthy and fulfilling life. Yet, it’s not always easy, and societal pressure can make it seem impossible. This is why the documentary Embrace is such a powerful tool for change. It tells the story of a woman on a journey to help people value and love their bodies from the inside out.

As someone who works in the health and fitness industry, I see first-hand how much people struggle with body image issues. We’re constantly bombarded with images of “perfect” bodies in the media, and it’s easy to feel like we don’t measure up. But the truth is, the image we see in magazines and on TV is often unachievable and unrealistic. Even the women in those images don’t look like the women in those images.

That’s why I always tell my clients that they won’t necessarily be happier if they lose weight or change their appearance. It’s more important to focus on being strong, healthy, and happy, rather than trying to conform to society’s standards of beauty. We need to embrace our bodies for what they can do, rather than what they look like.

Choose2Be: The Power of a Strong, Healthy, and Happy Mindset

This mindset was reinforced for me at a young age when I was in a car accident and lost weight while recovering in the hospital. People would comment on how “good” I looked, even though I was the unhealthiest I’d ever been. I also witnessed a woman with cancer losing weight and being praised for it, even though she was struggling with her health. These experiences taught me that weight and health aren’t always correlated and that people too often focus on weight instead of health.

So, how can we start being kinder to ourselves and embracing our bodies for what they are? Here are some questions you can ask yourself:

How can I start being kinder to myself?
How can I love and accept myself as I am right now?
How can I create a life for myself that feels like mine, rather than what others expect of me?
How can I start to put myself first without feeling guilty?
What can I do to wake up with energy and excitement?

These questions are just a starting point, but they can help you shift your mindset from one of self-criticism to one of self-love. It’s important to recognize the importance of diversity in body image and to redefine and rewrite beauty ideals by facilitating positive body image activism. We all deserve to feel good about ourselves, no matter what shape, size, or appearance we have.

In summary, embracing ourselves and our bodies is essential for leading a healthy and fulfilling life. It’s time to reject society’s unrealistic beauty standards and focus on being strong, healthy, and happy instead. By asking ourselves important questions and promoting positive body image activism, we can create a world where everyone can love and accept themselves for who they are.

5 Quick and Efficient HIIT Workouts under 20 Minutes for Burning Fat and Building Muscle

by Veronique Rioux | Jun 29, 2017 | Fitness

High-Intensity Interval Training (HIIT) is an effective and efficient way to stay fit. HIIT workouts involve short bursts of intense exercise followed by a short rest period, and they have been scientifically proven to help people burn fat, build muscle, and improve their overall fitness levels. HIIT workouts are perfect for busy people who don’t have a lot of time to spend in the gym because they can be completed in as little as 20 minutes.

Here are five HIIT workouts that are perfect for people who want to stay fit but don’t have a lot of time to devote to exercise:

AMRAP HIIT Workout The AMRAP HIIT workout is a circuit-based workout that targets all major muscle groups and keeps your heart rate elevated. To complete this workout, you will need to perform as many rounds as possible (AMRAP) of two bodyweight circuits in 10 minutes each. The first circuit includes mountain climbers, reverse/rear lunges, squat jumps or tuck jumps, plank jacks, and V-holds. The second circuit includes single leg deadlifts, bodyweight squats, forearm planks, YTIs, and butt kickers. Rest for 1-2 minutes after completing each circuit.
Kettlebell HIIT Workout This HIIT workout requires kettlebells and a treadmill. Repeat five exercises listed for 10-15 reps or duration as fast as possible. Rest for 15-30 seconds before starting from the beginning again. The circuit includes burpees, kettlebell goblet squat with overhead press, two-handed kettlebell swing, the Heisman (lateral jump), and a 20-30 second all-out treadmill sprint.
Rowing Machine HIIT Using a rowing machine, perform two different circuits. In Circuit 1, row for 150 meters, perform dumbbell military press for 12-15 reps, row another 150 meters, complete push-ups for 15-30 seconds, and row another 200 meters. Rest for 15-30 seconds between circuits and complete three to four rounds. Circuit 2 includes rowing for 100 meters, mountain climbers for 30 seconds, Romanian dumbbell or kettlebell deadlift for 15 reps, bodyweight squats or squat jumps for 15 reps, and burpees for 5-10 reps. Rest for 15-30 seconds before repeating the circuit for three to four rounds.
Tabata HIIT Workout Tabata is a type of HIIT workout that involves performing an exercise for 20 seconds at maximum intensity followed by 10 seconds of rest. Repeat this cycle for eight rounds. You can choose any exercise you like for your Tabata workout, but some popular choices include burpees, jumping jacks, mountain climbers, and push-ups.
Bodyweight HIIT Workout This HIIT workout requires no equipment, making it perfect for people who want to work out at home. The circuit includes jumping jacks, high knees, mountain climbers, push-ups, and plank jacks. Perform each exercise for 30 seconds with a 10-second rest period in between. Repeat the circuit for three to four rounds.

It’s important to warm up before starting any of these workouts to prevent injury. A good warm-up might include jogging in place, jumping jacks, or a few minutes of light cardio on a stationary bike or elliptical machine. Stretching after your workout can also help prevent muscle soreness and stiffness.

In addition to these HIIT workouts, it’s important to maintain a healthy diet to support your fitness goals. Eating a balanced diet with plenty of fruits, vegetables, lean protein, and healthy fats can help you maintain your energy levels and build muscle.

HIIT workouts are a great way to stay fit

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