Revamp Your Fitness Routine with HIIT: Effective Workouts for Busy Moms in Vancouver Island, Nanaimo

by Veronique Rioux | Feb 2, 2017 | Fitness

High Intensity Interval Training (HIIT) has become increasingly popular over the years, and it’s no wonder why. This highly effective training method can get you in the best shape in the least amount of time. As a mom, I understand that time is limited, and I don’t have 2 hours a day to devote to the gym. That’s why I now use HIIT to train, and I love it. In this post, I will share my experience with HIIT and some of my favorite workouts.

HIIT is a form of cardiovascular exercise that involves short bursts of high-intensity exercise followed by periods of rest or lower-intensity exercise. It is known for its effectiveness in burning fat and improving cardiovascular health. One of the best things about HIIT is that it can be done in a relatively short amount of time. This makes it a great option for busy individuals who still want to get a good workout in.

In my experience, HIIT allows me to be more present with the exercise I am doing and not worry about counting repetitions. Instead of taking so many rest breaks like I had been doing previously, I can do much more in less time. It’s also a great way to get out of your comfort zone and make changes to your body. When you stay in your comfort zone, you don’t get the results you want.

There are many different ways to incorporate HIIT into your workout routine. One of my favorite ways is to use it for strength training. By moving quickly between sets to work out different parts of the body, you can get a full-body workout in a short amount of time. Here are some of my favorite HIIT workouts:

30 seconds on/10 seconds off Choose four different strength exercises, such as squats, push-ups, lunges, and planks. Set a timer for 30 seconds on, 10 seconds off, for 16 rounds. Perform each exercise in a circuit for 4 rounds total. This will take you 10 minutes.
20 seconds on/10 seconds off Tabata timing is 20 seconds on, 10 seconds off for 8 rounds (a total of 4 minutes). This can be performed with the same exercise for the 8 rounds or 2 different exercises that you alternate.
12 seconds on/8 seconds off Perform 12 seconds of an exercise and 8 seconds harder without a pause for 3 rounds. This is a total of 1 minute per exercise. For example, a full bodyweight squat for 12 seconds to jump squat for 8 seconds and repeat for a total of three times. This interval is only a minute but so intense.
45 seconds on/15 seconds off Perform 45 seconds on, 15 seconds off for 6 rounds. Use 2 different exercises or alternate sides. For example, for step up on a chair, put your right leg on your chair and do 45 seconds with your right leg, take 15 seconds to quickly stretch and catch your breath, then switch legs. Repeat 3 times on each leg for a total of 6 rounds.

Incorporating HIIT into your workout routine is a great way to burn more calories and improve your overall fitness. I use HIIT in many of my classes, like Bootcamp, Butts & Guts, and I’ve even used it in Yoga intervals using similar techniques to switch things up. If you’re new to HIIT, start slow and gradually build up your intensity. Remember, it’s important to listen to your body and rest when needed.

In conclusion, HIIT is an excellent option for individuals who want to get a great workout in a short amount of time. By incorporating HIIT into your workout routine.

Common Mistakes to Avoid When Trying to Get Rid of Belly Fat

by Veronique Rioux | Jan 19, 2017 | Fitness

Belly fat is a common concern for many people, and it can be challenging to get rid of. While there are many factors that contribute to belly fat, such as genetics, diet, and exercise habits, there are also common mistakes people make when trying to lose it. If you’re looking to get rid of belly fat, there are a few common mistakes you should avoid. Losing belly fat can be challenging, but avoiding these common mistakes can help you achieve your goals. Remember to engage in a combination of cardiovascular exercise, resistance training, and a healthy diet, focus on consuming enough protein and whole foods, get enough sleep, and aim for a balanced diet rather than just calorie counting. In this post, we’ll cover the most common mistakes people make when trying to lose belly fat and provide tips on how to avoid them.

1. Only Doing Cardiovascular Exercises

Many women looking to get rid of belly fat will focus solely on cardio exercises at the gym, such as the treadmill, bike, and elliptical machine.

While doing cardio is a great way to get started, it should not be the only thing you do. Only doing cardio will simply create a “skinny fat” version of you.

To avoid this mistake, you need to lift weights to increase your lean muscle mass, tone your body and burn more calories. Strength training can have many benefits beyond just burning calories, such as improving bone density, reducing the risk of injury, and boosting your mood.

2. Spending Hours at the Gym

Spending endless hours at the gym is not necessary unless you’re training for an endurance event like an Ironman. One hour at the gym is enough. Over the years, I have noticed people taking lots of rests between exercises, sometimes more rest between sets than the actual workout. I believe in circuit training, interval, tri-set, and superset training with minimal rest. This approach will maximize the time you have at the gym, keep your heart rate elevated, and give you better results.

3. Not Getting Out of Your Comfort Zone

So often, I see people at the gym texting while on a treadmill or using weights that are too light to see any results. Use your time at the gym wisely. If you do cardiovascular exercises, integrate interval training. When you lift weights, challenge yourself and use heavier weights. For example, I see women using 5-10lbs dumbbells to perform a single-arm body row. Most women can easily use 15+ lbs. I usually use 30 lbs dumbbell with good form and no problem.

4. Putting 100% Effort at the Gym with Exercise and 0% in Clean Eating

There’s a reason people say that “abs are made in the kitchen.” What you eat is just as important, if not more important than how you exercise when it comes to your body fat percentage. If you put 80-90% effort into eating clean and 10-20% into the gym, you might see the results you’re looking for. Cut refined, processed foods, sugar, unhealthy fats and choose a plant-based diet as much as possible.

5. Setting Unrealistic Goals

People often want instant results, but that’s not realistic and can be quite discouraging. A pound equals 3500 calories, so a pound a week can be realistic if weight loss is your goal. You might also want to consider body fat percentage or measurements as alternative goals. Setting a realistic goal is important to help you stay motivated and achieve success.

In summary, if you’re looking to get rid of belly fat, make sure you avoid these common mistakes: only doing cardiovascular exercises, spending hours at the gym, not getting out of your comfort zone, putting 100% effort at the gym with exercise and 0% in clean eating, and setting unrealistic goals. By following these tips, you can achieve your goals and get rid of belly fat.

6. Doing Only Ab Exercises

One of the most common mistakes people make when trying to lose belly fat is focusing solely on abdominal exercises. While exercises that target the abdominal muscles, such as crunches and sit-ups, can help strengthen and tone the muscles, they do not necessarily burn fat in that specific area. To lose belly fat, you need to engage in a combination of cardiovascular exercise, resistance training, and a healthy diet.

Tip: Incorporate exercises that work your entire body, such as running, cycling, or swimming, along with strength training exercises like squats, lunges, and push-ups.

7. Not Eating Enough Protein

Another mistake people make when trying to lose belly fat is not consuming enough protein. Protein is an essential nutrient that helps build and repair muscle tissue, which can help increase your metabolism and burn more calories. Consuming enough protein can also help you feel fuller for longer, reducing the chances of overeating.

Tip: Incorporate protein-rich foods into your diet, such as lean meats, fish, eggs, beans, and nuts.

8. Consuming Too Many Processed Foods

Eating a diet high in processed foods is a common mistake that can contribute to belly fat. Processed foods are often high in calories, sugar, and unhealthy fats, which can lead to weight gain and fat storage, especially in the belly area.

Tip: Focus on consuming whole, nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

9. Not Getting Enough Sleep

Lack of sleep can also contribute to belly fat. Studies have shown that sleep deprivation can lead to an increase in the hormone cortisol, which can increase appetite and lead to weight gain, especially in the abdominal area.

Tip: Aim to get at least seven to eight hours of sleep per night and establish a regular sleep routine.

Release Back Tension with Spine Undulation: A Guide to Waving through the Spine for Improved Flexibility and Strength

by Veronique Rioux | Dec 12, 2016 | Dance

If you’re looking for a way to release back tension and improve your overall flexibility, spinal undulation might just be the answer. This movement is a wave-like motion that travels through the spine and helps it stay young and flexible. When we experience physical or emotional trauma, accidents, or prolonged periods of stress, it can change our posture and limit the range of motion in our bodies, including our spine. Over time, this can lead to rigidity and shallow respiration. However, spinal undulation can help reduce tension in the body and increase fluidity in movements.

A Shaolin Monk teacher once said, “Your spine is designed to move like water, not a brick.” In yoga, it’s said that you’re as young as your spine is flexible. This makes sense when you consider that the spine is the main highway for nerve influx and kundalini energy. Practicing spinal undulation can improve the range of motion in your spine, leading to greater strength, power, mobility, and endurance for a wide range of activities such as surfing, martial arts, dancing, climbing, and playing sports.

Spinal undulation can be performed in many styles of dance, but it can also be practiced from different yoga poses such as cat and cow, and can be integrated when transitioning from downward dog to upward dog. This technique will enhance body awareness and also support the spine by learning how to engage deep core muscles to move more freely.

Another great movement to loosen up the spine while standing up is the Brazilian rotation. This movement is a great way to learn how to move the rib cage and hips at the same time, further improving spinal flexibility. To perform the Brazilian rotation, stand with your feet shoulder-width apart and your arms extended out in front of you. Begin by rotating your hips to the left while keeping your feet firmly planted on the ground. As you do this, allow your rib cage to follow the movement and turn to the left as well. Then, return to the center and repeat the movement to the right. Continue alternating sides for several repetitions.

Overall, spinal undulation and Brazilian rotations are excellent movements to help release back tension and improve overall spinal flexibility. By incorporating these movements into your fitness routine, you can help maintain a healthy spine and body.

Watch The Body Wave Tutorial To Learn Spine Undulation

Brazilian Rotation tutorial

Get a Round and Firm Butt: Tips to Build Glutes Without Bulking Thighs

by Veronique Rioux | Nov 7, 2016 | Fitness

Having a round and bigger butt is a common desire among many women, but achieving it can be a challenge. Many women fear that they will also develop bigger thighs in the process, which can be frustrating. In this article, we will explore ways to get a round and bigger butt without growing your thighs.

Can You Get a Toned Round Butt Without Growing Your Thighs?

Women tend to store more fat around their hips, thighs, and buttocks due to the hormone estrogen. This makes it difficult for them to have a lean lower body. Lowering your body fat percentage is the key to having a toned round butt, and this can be achieved through a combination of a healthy diet, cardiovascular fitness, and increasing overall body mass. Building more muscle will also help you burn more calories, leading to fat loss.

Genetics also play a role in the size of your thighs. Depending on your muscle fibers and how you train them, your thighs may become larger. Muscular legs mean more toned thighs that are probably larger. Therefore, it is important to rethink your workout strategy.

So How Do You Get a Round Firm Butt?

If you want to have a nice round butt, you need to get stronger. You cannot achieve a round booty without increasing your strength. The squat is the main exercise that you should prioritize for your lower body. However, there are a few other exercises that can help you focus on your gluteus muscles rather than your quadriceps and hamstrings.

Barbell Glute Bridges: To have a round butt, you need to grow muscle mass by going heavy. How heavy? Aim for a weight that challenges you. Smooth movements and pausing at the top of the movement to squeeze the glutes are essential for this exercise.
American Deadlifts: This exercise activates the glutes while also working the hamstrings and lower back. It involves starting in a standing position with your feet hip-width apart and your knees slightly bent. Hold a barbell with an overhand grip and lower it towards the ground by bending at the hips. Make sure to engage your glutes as you lift the weight back up.
Kettlebell Swings: This exercise involves swinging a kettlebell between your legs, then driving your hips forward to propel the kettlebell upwards. Make sure to squeeze your glutes with every repetition and use a weight that challenges you.
Single Leg Foot Elevated Hip Trust or Bridge: This exercise targets the glutes and hamstrings. Lie on your back with one foot elevated and your other foot planted on the ground. Push through your heel to lift your hips off the ground, squeezing your glutes at the top of the movement.

It is important to note that no exercise can guarantee you a round butt without growing your thighs. However, by focusing on glute-targeted exercises and monitoring your overall body mass, you can increase your chances of achieving your desired look.

In addition to exercises, nutrition also plays a crucial role in achieving a round and bigger butt. Make sure you are consuming enough protein to support muscle growth and development. A balanced diet that includes healthy fats and complex carbohydrates can also help with muscle growth and overall body composition.

Lastly, remember to be patient with yourself. Building muscle and achieving a round and bigger butt takes time and consistency. It is also important to listen to your body and adjust your workout and nutrition plan as needed.

In conclusion, achieving a round and bigger butt without growing your thighs is possible. By incorporating targeted exercises, proper nutrition, and consistency, you can achieve the body you desire.

Make sure you check my post about Deadlift: a powerlifting movement accessible to everyone

No-Bake Peanut Butter Cake Recipe: Healthy and Almost Raw!

by Veronique Rioux | Oct 31, 2016 | Recipe

No-Bake Peanut Butter Cake, Healthy And Almost Raw!

Are you looking for a healthy and delicious dessert that doesn’t require an oven? Look no further than this no-bake peanut butter cake recipe! Made with wholesome ingredients like rolled oats, almonds, bananas, and organic peanut butter, this cake is both nutritious and satisfying. Plus, it’s easy to make and perfect for sharing with friends and family.

Benefits of the Ingredients

Rolled oats are a good source of fiber, protein, and vitamins, and help keep you full for longer. They also add a crunchy texture to the cake.
Almonds are a great source of healthy fats, fiber, and protein. They can help reduce inflammation and improve heart health.
Bananas are rich in potassium, fiber, and vitamins. They can help regulate blood sugar levels, improve digestion, and support heart health.
Organic peanut butter is a good source of protein, healthy fats, and vitamins. It can help reduce the risk of heart disease and promote healthy weight management.
Maple syrup or unpasteurized honey are natural sweeteners that add flavor to the cake without the need for refined sugar.
Coconut oil is a healthy fat that can boost brain function, improve digestion, and enhance heart health.
Dark chocolate contains antioxidants that can help protect your cells from damage and improve heart health.

How to Make the Cake

To make the crust, combine 1 cup of rolled oats, 1 tablespoon of cocoa powder, 2 tablespoons of maple syrup or unpasteurized honey, 1 cup of raw almonds, and 1/4 cup of almond milk in a food processor. Process until everything is well combined and the mixture is sticky. Transfer the mixture to a cake pan and press it down firmly and evenly with your hands.

To make the filling, combine 2 cups of organic smooth peanut butter, 3 large ripe bananas, 2 teaspoons of vanilla extract, 1/4 cup of maple syrup or unpasteurized honey, and 1/4 cup of coconut oil in a food processor. Process until everything is smooth and creamy. Transfer the mixture to the cake pan and spread it evenly with a spatula.

To make the topping, melt 1 cup of dark chocolate with 2 tablespoons of coconut oil in a pan over low heat. Pour the mixture over the filling and spread it evenly. Freeze the cake for 4 to 6 hours.

Tips for Serving and Storing

Once the cake is ready to eat, take it out of the freezer and let it thaw for at least 15 minutes before slicing it. This will make it easier to cut and serve. You can also garnish the cake with fresh fruit or chopped nuts for extra flavor and texture.

Leftovers can be stored in an airtight container in the freezer for up to 2 weeks. Simply thaw the cake before serving. You can also slice the cake into individual portions and freeze them separately for a quick and easy dessert option.

In conclusion, this no-bake peanut butter cake is a healthy and delicious dessert that’s easy to make and perfect for any occasion. With its wholesome ingredients and rich flavor, it’s sure to become a family favorite!

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

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Revamp Your Fitness Routine with HIIT: Effective Workouts for Busy Moms in Vancouver Island, Nanaimo