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:

Unlock Your Peak Physical Condition with Animal Flow Workout

by Veronique Rioux | Oct 24, 2016 | Fitness

Animal Flow is a unique workout program that was created by combining elements of different bodyweight training disciplines with exercises that mimic the movements of animals. This innovative fitness program is designed to increase mobility, flexibility, stability, power, endurance, skill, and neuromuscular development.

Animal Flow has gained popularity among athletes and fitness enthusiasts of all levels because of its many benefits, including increased mobility, greater flexibility, enhanced stability, amplified power, longer endurance, advanced skill, and untapped neuromuscular communication.

One of the key components of Animal Flow is wrist mobilizations, which includes a range of simple exercises designed to increase the flexibility and strength of your wrists. This is particularly important for any practice where you are spending a lot of time on your hands.

Activations are also an important part of Animal Flow, as they help to connect the body before starting the practice. Examples include the Static Beast Hold, Static Crab Hold, and Limb Lifts.

Form Specific Stretches are full body stretches that start in an animal form and then move through a wide range of motion. This increases your mobility and flexibility throughout the entire body. Examples include the Ape Reach, Beast Reach, Crab Reach, and Scorpion Reach.

Traveling Forms are exercises that mimic the movements of animals. You’ll start with the “ABCs” – Ape, Beast, and Crab – to get you going on these full body conditioning moves. The traveling forms are essentially how we move like animals to improve the function of the human animal.

Switches are dynamic movements that we perform one after the other, creating the “flow” of Animal Flow. You can transfer from one form to another, or repeat the same one as a drill. Examples include the many variations for Underswitches, Side Kickthroughs, Front Kickthroughs, and Scorpions.

Your Flow is where the real magic happens. You’ll combine the Animal Flow moves by linking them together in a fluid sequence, seamlessly transferring energy from one move to the next. Flows may be a choreographed sequence practiced over multiple sessions, or may be created freestyle!

Animal Flow is a great way to become better at whatever training discipline or sport you already practice. Whether you’re an extreme athlete or just looking to get fit, Animal Flow is for everyone who wants to get into their peak physical condition and have fun while doing it.

One of the great things about Animal Flow is that it can be practiced anywhere, with little to no equipment needed. This makes it a perfect workout for people who prefer to exercise outdoors or who are looking for a workout they can do at home.

In addition to its many physical benefits, Animal Flow also has mental benefits. The practice requires focus, concentration, and coordination, which can help to improve cognitive function and reduce stress.

If you’re looking to try out Animal Flow, there are many resources available online to help you get started. You can find instructional videos, online classes, and even certified Animal Flow instructors in your area.

In conclusion, Animal Flow is a unique and innovative workout program that can help you improve your mobility, strength, endurance, and power. By mimicking the movements of animals, Animal Flow can help you achieve synergies throughout your body and connect all of your stabilization systems. Whether you’re an extreme athlete or just looking to get fit, Animal Flow is for everyone who wants to have fun while getting into their peak physical condition.

Mobility versus Flexibility: Understanding the Difference and Why It Matters for Joint Health 2016

by Veronique Rioux | Oct 17, 2016 | Fitness

Mobility Versus Flexibility: Which One Should You Practice?

When it comes to fitness and health, people often use the terms mobility and flexibility interchangeably. But they are not the same thing. While flexibility refers to the ability of the muscles to lengthen and move, mobility is the ability of the joints to move freely and efficiently through their full range of motion.

Why Does Mobility Matter?

Mobility plays a vital role in preventing injuries, performing functional movement patterns, and reaching your full potential. It’s not just about being able to do a full split or touch your toes; it’s about being able to move your body the way it was designed to move, without restrictions or limitations. A lack of mobility can lead to compensatory movements, which can cause wear and tear on the body and result in pain and injury.

What is Flexibility?

Flexibility, on the other hand, is just one component of mobility. It refers to the ability of a muscle to lengthen and move. Stretching temporarily improves the length of the muscle, but it doesn’t necessarily improve joint health or prevent injuries. The length of a muscle is not the only factor that determines joint range of motion.

What is Mobility?

Mobility, on the other hand, refers to the ability of a joint to move freely and efficiently through its full range of motion. Mobility exercises help prepare your body for movement, increase joint range of motion and control, and translate into improved performance and joint health.

How Do You Improve Mobility?

Improving mobility involves more than just stretching. It requires a combination of tissue work, stretching, and strengthening exercises.

Tissue work, also known as self-myofascial release, can be done using a foam roller, balls, or even your own body weight. It helps to release tightness and tension in the muscles and fascia, which can improve joint mobility.
Stretching is another way to improve mobility. However, it’s important to note that stretching should not be used as a standalone exercise to improve mobility. Instead, it should be used in conjunction with other mobility exercises.
Strengthening exercises are also important for improving mobility. They help to stabilize the joints and improve muscle imbalances, which can improve joint mobility.

Common Areas That Have Limited Range of Movement

Some common areas that have limited range of movement include the hips, shoulders, knees, and upper back. However, there are many things you can do to prevent injury, speed recovery, and improve performance in these areas.

Integrating Mobility and Flexibility Exercises Into Your Workout

Mobility exercises should be performed before a workout or exercise. They will improve your range of motion, allowing you to move better and keep your joints healthy. They can also be used as warm-ups to help get the synovial fluid flowing, which reduces joint friction.Flexibility exercises, on the other hand, should be performed at the end of a workout or at the end of the day. They help to relax your nervous system and restore tissue length, which can enhance recovery.In conclusion, while flexibility is important, it’s only one piece of the mobility puzzle. If you’re looking to improve your overall mobility, you need to focus on more than just stretching. Incorporating tissue work, stretching, and strengthening exercises into your fitness regimen can help you move better, prevent injuries, and reach your full potential. And remember, improving mobility is a lifelong journey, not a one-time event.

To learn more check out: “Elevate Your Workplace Wellness with the “Strong Body, Strong Mind” Workshop” post.

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